When it comes to most bodybuilders and their physique the muscles they look at the most are their biceps. These are the muscles that show strength, not just to them, but to everyone who looks at them as well.

The biceps also seem to be the muscles that most body builders struggle with, and there are good reasons for this that are explained below.

If you're asking teh question, "How do I get big biceps"? Then you maybe making the same bodybuiding mistakes as everyone else.

Bodybuilding magazines have got a lot ot answer for when it comes to most bodybuilders not having the biceps they dream of. Magazines lead you to believe that if you churn out the same extensive workout week after week you'll have biceps like the genetically gifted bodybuilder who's written the article.

The problem with this is, you'll never have biceps like the bodybuilder in the magazine if you follow his routine. The reason for this is it will contain so many sets and reps you'll be in the gym for 2 hours a week just training your biceps.

You can almost workout your whole body in 2 hours, and these magazine routines just for biceps alone are way too much and will cause you to overtrain them.

If you follow a routine in a body building magazine it won't take long to start over training your biceps. The average workout in a magazine that promises you bigger guns in 6 weeks is usually about 25 sets of a variety of curls.

The biceps are probably one of the smallest muscles you train on your body so if they need a supposed 25 sets how many sets will your back and chest need, or your quads? You'll be in the gym nearly all week over training instead of resting your muscles so they can actually start growing.

When your progress goes backwards you go back to the article to make sure you're doing everything right, and you can see you're doing it to the letter. Then you see the bodybuilder who wrote the article at the end of the article sitting on a chair with his favorite supplement on his knee while he's drinking a shaker full of it with his other hand.

Sometimes though he will have his favorite bottle of pills that he will be emptying into his hand. This is where the magazine makes it's money because then people that aren't growing will buy the supplement hoping it will get them the gains they're after. This doesn't happen.

Over training and taking supplements is not the way to make your biceps grow. Training and eating properly is how you get your biceps to grow.

When you train your back in the gym most of the exercises are pulling exercises. When you pull something you're stimulating your biceps. This means that you're training your biceps when you train your back.

If you go back to the magazine and find a back routine it will probably have 25 to 30 sets for you to perform week in week out. So if you add these to your magazine arm routine you'll end up giving your biceps around 50 sets of exercises a week.

This is where you seriously start to overtrain your biceps. Once you given your back a good workout your biceps have already had a workout so you only need to give them around 4 sets of exercises a week. You definitely don't need to give them anywhere near 25 sets because of your back training.

Some body builders go so heavy on their back training that they don't even train their arms seperately because they give their arms a good workout at the same time.

To make your biceps grow you only have to get stronger. To do this all you need to do is add more weight than you lifted in the last workout or add a rep or 2 to your sets.

If you can't add any weight then you're either, still overtraining, or your not eating enough. It won't be because you're not doing enough sets, or not taking the latest, expensive supplement.

As you get stronger every week you'll start getting bigger. 

To get bigger biceps you have to get a bigger body. Your biceps aren't going to start growing if you neglect the rest of your body. Exercises like squats and deadlifts cause your whole body to grow and get stronger. As your body gets stronger, and your lifting more for your back exercises then your biceps will grow along with everything else.

Squats and deadlifts raise testosterone levels in your body so you start growing naturally without the need of any supplements that cost you a lot of money.

If you're not growing then you're not eating enough, or you're eating the wrong foods. You have to get the right balance of your carbs, protein and fat right to put your body in an anabolic state so it will grow.

You should be eating around 5 to 6 meals a day so you can easily add another 100 calories to each meal so your body is getting more fuel to train and to recover.

Getting plenty of rest between your workouts is important. Your muscles don't grow in the gym, they grow when you're asleep and when you're watching TV.

To give your biceps enough rest between workouts you should train your biceps on the same day as you train your back. This means that you'll be doing all of your puling exercises on the same day so your biceps get a full 6 days of rest before your next workout.

If you train your back one day then train your biceps a few days later you'll be giving your biceps 2 workouts a week, and then you'll start over training them.

To give your biceps the most rest, you need to train back and biceps on the same day.

Sleep is important as well when you're trying to get bigger. You should be aiming for 8 hours a night. This is the time when you're muscles are repairing themselves for the next workout. 

Leanr more about putting on over 40 pounds of quality muscle at Vince Delmonte Fitness

Vince Delmonte is a fitness guru who has been helping men and women burn fat and build muscle for a long time. 

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