How to build muscle fastest?

The biceps brachii is one of the three major skeletal muscle groups and is a member of the limb muscles. Everyone wants their biceps to continue to grow, but many people can't find a good way to exercise. Many can only do things the way they know, or imitate the latest popular methods, but this often does not work. The biceps training cannot be achieved simply by imitating the training model. If the method is inappropriate, there will be no effect at all. There are four most common exercises for biceps training, and they are also the ones that everyone can learn quickly.

1. Barbell curl. Stand naturally with your palms facing forward and your hands shoulder-width apart. During the entire movement, keep your upper arms close to your sides and let the barbell hang in front of your legs. With the elbow joint as the fulcrum, bend the forearm in a semicircle from the front of the leg upward to the front of the shoulder. Then, slowly lower it back along the original path to the front of your legs.

2. Sit and hold your arms up sideways and do reverse curls. Sit on a fixed bench with your upper body slightly leaning forward, and stretch your arms out and place them on the inclined board so that your armpits are stuck on the upper edge of the inclined board, your fists facing forward, and hold the dumbbells in your hands with your back to shoulder width. : Inhale, bend your arms with your elbows as the axis and raise them to the vicinity of your clavicle, pause for 2-3 seconds, then exhale, relax your arms and repeat the exercise.

3. Sit-down curl. Or stand prone with your upper body slightly leaning forward, hold a dumbbell in one hand and let it hang on the inside of one leg, and bend the other arm naturally at the elbow, with the palm or elbow resting on one thigh. Hold the bell and slowly bend your elbows up to your chest. Do not move your upper arms and keep them close to your inner thighs.

4. Standing dumbbell hammer curl. Stand upright or sit with your arms straight and hanging naturally, holding dumbbells with your palms facing forward. At the same time, bend both upper arms with the elbows as the axis through the sides of the body and hold the dumbbells. Tighten the upper and forearms, pause for 2-3 seconds, then exhale, hold the dumbbells and slowly lower them back to the sides of the body, and repeat the exercise.

If you want to grow your biceps quickly, you should perform more high-intensity training when using the above four training methods. The biceps require multiple training sessions to stimulate the muscles. When the amount is small, it is equivalent to doing nothing and is useless. You can increase the number of repetitions or sets. When you need to change the original amount after training for a period of time, the human body has an amazing ability to adapt, so you have to increase the original amount.