One of the most popular muscle groups that bodybuilders yearn to build is the biceps, with possibly the most common question asked of successful weight lifters from impressed onlookers being "how large are your arms?" Weight lifters will focus upon a wide variety of biceps exercises in order to improve the size and shape of their arms, but despite such an intense focus with isolation exercises, many bodybuilders find that their upper arm size does not reach what they would consider to be an ideal level.
What is the seemingly secret method that many bodybuilders avoid while attempting to build upper arm growth? Other than wasting time with a large number of exercises when only two are necessary for total biceps development, the most common mistake is believing that impressive arm size is dependent solely upon biceps growth, while in reality, there is a much more important factor controlling arm mass.
Most are unaware that the majority of upper arm size is occupied by the triceps, and since many bodybuilders in hopes of producing maximum arm size focus solely upon a wide range of biceps movements, triceps are often neglected, which amazingly, has more of a detrimental impact on upper arm muscle mass than if a weight lifter were to completely avoid direct biceps training. Since biceps shape cannot change regardless of the lifting technique or weight training exercise selection (this characteristic is contingent upon genetics), instead of wasting time on a plethora of biceps exercises, choose the most potent movements (such as standing barbell and preacher curls) for the biceps, and focus an equal amount of volume and effort on the triceps muscle to encourage far greater overall size improvement.
Even bodybuilders who already feel as if they have nicely developed triceps should not neglect direct triceps exercise in favor of extra biceps work, because improving triceps thickness by 1-2 inches will immediately result in an apparent biceps size increase, a fact that many bodybuilders do not realize. Many seek to achieve a specific arm size, but since approximately 66 percent of the upper arm is occupied by the triceps muscle, logically, the triceps actually becomes far more important than the biceps in achieving this goal, despite many referring to this as a "biceps" measurement (nobody seeks to learn the size of a weight lifter's triceps, when this in fact is a more significant factor comprising arm muscle mass). There is no effective way of measuring the biceps without also accounting for triceps thickness, and although this may seem obvious, there are many bodybuilders who do not consider that building massive triceps also offers an illusion of larger, thicker, more impressive biceps muscles.
Although the triceps occupy more upper arm volume than the biceps, a bodybuilder need not train the triceps with more sets (volume), as the heavier weight used during triceps exercises will address the size disparity. The goal is to train the triceps and biceps with an identical total number of sets, realizing that overloading both for maximum growth will produce impressive arm mass. Those who have reached a lengthy plateau in biceps size may find that by training the triceps in a more focused way, arm mass will begin to increase, and the added triceps thickness will at least offer the appearance of improved biceps development.
Lastly, make sure that you avoid isolation exercises for both the biceps and triceps, such as concentration curls and triceps kickbacks, as these are not mass building movements; instead, implement exercises that allow for heavier weight (such as standing barbell curls and close grip bench press) to promote maximum size gains in the upper arm region. If you begin applying as much emphasis to triceps growth, you will find that arm size will experience a renewed size improvement spurt that many will mistakenly assume is a result of added biceps mass.
Francesco Castano authors MuscleNOW.com, a workout plan for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight lifting equipment at guaranteed lowest prices.
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