Stop overtraining your biceps

This is by far and away the biggest arm building mistake. Not only is the biceps a very small muscle group, not requiring much volume to grow, but overuse/overtraining also leads to tendonitis. If I had a dollar for every time a lifter complained of elbow tendonitis, I would have a lot of dollars.

Back in 1997 I developed extremely debilitating elbow tendonitis. For the 11 years prior, I hammered my biceps with 12 to 16 sets per arm training session. The pain was nearly unbearable. Want to know what cured my tendonitis? Dropping my direct bicep training to only 3-6 sets per week.

Now I am not telling you that you need to go this minimalist. What I am saying is that it's beneficial in the long run to restrict your biceps training to 6-9 sets per week, max. Believing you need more direct bicep stimulation than this is simply paranoia. Instead of focusing on volume (quantity), focus on progressive overload and maximizing each set (quality).

Another point to consider: the triceps make up 2/3rds of your arm size. If you want thick, impressive arms, you are far better off destroying your triceps. Not only do they have more size potential, but I have also found that my triceps handle a greater amount of training volume. This is a win/win.

While elbow tendonitis might not be on your radar screen right now, if you continue to overwork your biceps it will be soon enough. While the average "bro lifter" fears using squats and deadlifts because it might hurt their knees and back, the most likely injury threat they will face comes from overtraining the biceps. Stop crushing your biceps into dust using set after set after set after set.

Parting shot*- Elbow tendonitis is a real threat. Take it seriously now, or pay the price later. Bigger biceps should be built with patience and overload before volume.

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