In this article we'll cover some of the little things that often go overlooked when people are working on increasing the size, definition and appearance of their biceps.  We all know the frustration that comes from hitting a plateau when you're working on increasing the size and strength of your biceps, these little tips are things we've found to help push through those plateaus and keep those biceps growing. 

The first technique is focusing.  The key to being successful with any of your bicep exercises is focusing all the energy on your bicep.  As your work your bicep everything should be calm and all the movement and energy should be on your bicep, keep your face calm, don't focus on squeezing your grip but focus all the work and energy on your bicep.  If you need something to help you focus, just imagine that your bicep is a sponge and you're trying to squeeze the water out of it.

Once you're done with a couple sets of bicep curls another great technique that you can use is to do some isometric squeezes.  The key to a successful isometic squeeze again is focus, as your flex imagine the blood rushing into your muscle and then you can even pump your arms in and out two or three times.  Each time you want to be sure to squeeze really hard.  Adding this exercise after your bicep exercises is something that can really bring the striations out and the hardness of the bicep. 

Another technique that you'll want to consider is stretching your biceps out between sets.  Biceps can be very hard to stretch but a great way I've found to do it is using an incline bench press adjusted to about a forty five degree angle.  For this one simply place the palm of your hand where your head would be on the inline bench with your fingers pointing down towards the butt of the bench and then spread your legs with one in front of the other and reach back with your opposite arm. 

Another in between set stretch I recommend is finding a ledge along a wall, usually a doorjamb works best, place your toes right out straight from the ledge and stretch your arm out completely straight to where you can barely touch the wall with your knuckles.  With your arm extended and your knuckles touching the ledge push your forearm forward and bend your hand back.  Once you're in position keep your right foot there and then slowly point with your left arm out to your side and allow your left leg to follow the movement of your left arm, once you've stretched for about three counts stay in that position but start to lean forward with your right shoulder and hold that for five seconds.

To take that stretch to the next level find a workout partner or trainer that can massage your bicep as you do that stretch.  Massaging the bicep will start to work more blood into your muscle and work some of the lactic acid out of your muscle that starts to quickly build up inbetween sets.  By making that small addition to this stretch you can make your next sets incredibly more effective and oftentimes that extra blood in the muscle can be the fuel you need to crank out the last couple reps. 

By adding these small techniques to your bicep workouts you can really start to make a difference in your biceps.  As you implement these techniques you'll start to see the peaks appear on your biceps.  In addition to these techniques make sure you're giving your body the proper nutrition before and after your workout and keep your mental game in check, if you think your arms are as big as they're every going to get, then they are, but if you always work on fine tuning your workout you'll be able to take your physique to the next level.