Biceps training method

The biceps brachii is located on the front of the upper arm, and the entire muscle is spindle-shaped. The biceps brachii has long and short biceps. When it comes to biceps exercises, both dumbbell and barbell movements are equally important. When you start practicing, you should focus on barbell movements. In order to obtain the best training effect, you should exert force throughout the whole movement and firmly control the equipment. Here we will introduce you to the method of exercising biceps.

The first method is to use high-rep and low-rep training at the same time

Many people are accustomed to using the same number of times for each training. Even if both high-repetition and low-repetition training are used, they are usually divided into light weight training days and heavy weight training days. However, why not arrange both on the same day? Alternating high repetitions (12 to 20 times) and low repetitions (6 to 8 times) is a good way to stimulate fast and slow muscle fibers at the same time, while increasing muscle congestion and strength. You can start your training with high-rep machine exercises, which can also fully warm up for the subsequent heavy weight training.

The second method takes full care of the inner and outer heads

The biceps has a long head (lateral head) and a short head (medial head). These two heads usually work together, so it is difficult to completely isolate the medial or lateral head. However, if you do a close-grip curl or twist your wrist so that your index finger is higher than the other fingers, you will mainly stimulate the lateral head. Conversely, if you use a wide grip to do curls, or twist your wrist so that your pinky finger is at least as high as the other fingers, you will mainly stimulate the medial head.

Rotate your wrist as far as possible during the contraction, bringing your pinky finger as high as possible.

The third trick is to take full care of the upper and lower parts

Just as we cannot completely isolate the lateral and medial heads of the biceps, we cannot isolate the upper and lower portions of the biceps, but we can focus on stimulating the upper or lower portion of the biceps by focusing on the extension or contraction phase of the curl. Incline curls focus on the extension phase, while concentration curls or lat curls focus on the contraction phase.

The fourth move makes the biceps extremely congested

Professional bodybuilder Chris Cook likes to do what he calls "super-charged" biceps exercises between regular biceps workouts. The specific method is to use an isolated movement to train the biceps after training other parts of the body, using a high number of times (15 to 25 times per set) for 3 to 4 sets.

Cook, who typically uses concentration curls, single-arm machine curls or straight-grip curls for isolation exercises, credits his use of extreme hyperemia training as the key to his biceps' dramatic growth. It is best to leave two days between your normal biceps training and your extreme hyperemia training.

The fifth move is all for blood flow

Many people have found that the biceps respond best to blood-congestion training methods. The best way to increase blood congestion is to use high-repetition training and high-intensity training rules, such as decreasing sets and extremely short rest time between sets (rest time between sets is less than 45 seconds). In addition, increasing carbohydrate intake before training and using nutritional supplements such as arginine and creatine can help muscles better congest.

The above is an introduction to the biceps training method. To build biceps, scientific muscle training methods are also required. Blind practice is likely to cause various muscle injuries, and not only the biceps will be damaged, but also the shoulder and neck muscles. Therefore, you must master the technical movements, especially novices, and remember not to rush for success.