Rule 1: Proper Posture – There are all kinds of biceps workouts, from chin-ups to spider curls. The one thing they all have in common? There is a technique to each one that should be followed in order to prevent injury and build muscle at the same time. For biceps workouts, keep the following in mind when it comes to posture:
-Shoulders pulled back
-No rolling your shoulders
-No jerking motions
-No leaning in and then pulling back
When you do things like roll your shoulders or jerk your back, not only will you run into injuries, but you are robbing your biceps of getting the workout they deserve. Do I cheat from time to time when doing a biceps exercise? You bet I do, but it is calculated. I try to approach all of my workouts with the same mentality – Get it done, do each rep to the best of my ability, and make note of any weakness during that set, so that I can adjust for my next set. What that means is that when I start my set, I have already gauged how much weight I should really be doing; which I base on knowledge of my strength, how fatigued I am, and what my focus
level is. If I can tell I am having a bad day, maybe because my sleep was interrupted, then I will adjust my weight accordingly to make sure I am not cheating my way through the whole set. I should start to struggle towards the end of my set though, which is normal and a sign that I am doing an appropriate amount of weight. When I start to struggle, it is possible that my body will compensate slightly (cheat) to complete the set. This is normal and completely different from someone who has an ego much bigger than their muscles
and jerks their body through the whole set to get it done.
Always ask yourself after your set – “Did I use good form or could I have gone down in weight a little bit to do a better job of controlling the weight and the movement?” Be honest with yourself. It also goes the other way. Maybe the set was too easy and you didn’t struggle. If you are trying to build muscle, then you should consider going up in weight next time. Because working out is a competition with yourself, there is no sense in lying to yourself. Trust me, nobody else in the gym gives a crap how much you are lifting, unless you are doing it completely wrong and they can tell you are doing too much weight for your capability.
When I see guys in the gym doing lighter weight, I actually have a lot of respect for them because I know they are there to improve and not just to try to impress other people. Like I said, it is possible you will have to cheat a little bit from time to time, but it should not be something that gets built into your routine as how you should do the workout.