Are one of your biceps bigger than the other? Don't worry, it's a common problem that I had too. Without exaggerating, one of my biceps was about half the size of the other.
But after almost an entire year, my left bicep has finally caught up to the size of my right bicep. And I'm going to show you how I did it:
Here Are The 3 Basic Guidelines To Fix Imbalanced Biceps
Stop using dumbbells and stick to using bars. If you knew how to perform dumbbell curls correctly, then you wouldn't have a bicep imbalance. Do what I did and stick to using an EZ curl bar at your gym. This way if one arm gives out then the entire rep falls short. This will keep development as balanced as possible. (This Tip Is Vital)
Curl every single workout. I know that I'm going to get a lot of heat for this tip. But the truth is, you can work the same muscle group every single day and still make muscle gains. So long as you eat enough calories and get enough protein, you won't "overtrain" your muscles.
To put your mind at ease:
- I only did 4 to 7 sets of bicep curls a day
- Ranging from 8 to 12 reps the first few sets
- Then up to 3 sets of additional "special sets" (which I'll get into)
Learn proper form. I would've mentioned this earlier but I notice inexperienced lifters (who haven't learned their "sweet spots") shun proper form. I was one of them. But the process is easy:
- Grab the weight
- Keep your elbows at your sides
- Raise the weight (while keeping your elbows by your sides)
- Reach the top (you should still be feeling a bit of tension)
- Lower the weight deliberately below your waistline (don't just let it fall)
- and repeat - I'm sure there are better tutorials you can google
Here are the 3 Training Methods To Fix Imbalanced Biceps
Earlier on I mentioned how I would perform "special sets" after my initial four sets. Well these "special sets" are key to balancing your biceps and making your weaker arm catch up.
But first I'll show you how to perform your first three or four sets:
First, you pick a working weight. That working weight will not change for these initial sets. You will perform three to four sets of at least 8 reps to at max 12 reps. Here's an example:
70lbsx12, 70lbsx12, 70lbsx12, 70lbsx8.
That last set failed, and unless you reach at least 11 reps for the last set, you will continue to use the same weight for your next workout. Note: you will only have one minute resting periods between each set.
Now here's the juicy stuff. After your Starter Sets, you will perform two to four of the following "Special Sets". Which are:
This is where you lift as much weight as you can with "good enough" form for a single rep.
Example: 90x1, 100x1, 110xfail. Failure is good. Go as heavy as you can.
This is where you drop the weight to about 60% of what you normally do.
Then you would perform the "top half" of a bicep curl for 7 reps, immediately followed by 7 reps of the "bottom half" of the curls. And finally 7 reps of the entire curl with proper form.
Do at least two sets of these or more and your arms should feel dead.
If you were to remember only one of these methods, this should be the one.
Whatever your highest Single is, you will only use 50% of that here. So if you were able to do a single for 115lbs, you will either choose to lift 50lbs or 60lbs for this method.
You are going to focus on absolute failure. What is absolute failure? Well, when you curl, there are 3 parts of the movement. The positive, where you lift the weight up. Then the hold, when the weight is at the top of the movement. And the negative, when you bring the weight back down.
You are going for failure on the positive, the hold, and the negative for every set.
So you grab your 50lbs curl bar. You will slowly bring it up to the top. Then you will hold it there for at least 3 seconds. And you will slowly bring it back down to the bottom of the movement. Absolute control.
You should only need about 3 sets of 6 reps using the HIT method.
You can tell you fail at either the positive, hold, or negative, when you can no longer make that movement happen.
For example: if you can no longer lift the weight upwards. You have failed positively. But you still have two more failures to complete before finishing the set.
So you will take a second to breathe, and "cheat swing" the curl bar to the hold position. You will hold it there for a considerable amount of time.
Then you will bring down the weight as slow as you possibly can. If you "fail" someway through the negative movement, you have completely finished a set.
Congratulations. Give yourself a minute.
Now do another set.
To be completely honest. The reps and weight don't matter much for this method. Your muscles only understand stimulation, not numbers.
So when you do HIT sets, fuck counting reps. Ignore the weight. Only focus on absolute failure.
Yes, it's going to burn and your arms are going be pumped full of blood. But the entire point is to put your arms through hell by making that 50lbs feel like 150. You do this by curling perfection using complete and utterly slow movements.
HIT training is what finally helped me fix my imbalanced biceps. The only reason why I recommend doing Singles and 21s is because I consider them to be "active recovery" in comparison to HIT sets.
And like I said, I work arms every workout. So use the other methods to workout your arms if they feel too beat up.
They were also the first methods I discovered that actually work for fixing my biceps imbalance (they just didn't happen to be the best).
Good news! I think my arms are both equally impressive. I have zero muscle.
Funny comment Jay, thanks for reading.
you are actually 100% correct. a barbell forces both arms to work equally if form is kept strict.