Exercises for the long head of the biceps

We have all seen weightlifting. When you see a barbell weighing hundreds of pounds being lifted, are you surprised? Do you feel incredible about the strength of human arms? Why do athletes have such great strength? The biceps play an irreplaceable role. In life, we often see that some people have very strong arms. That is the result of exercising the biceps. Today, the editor will provide you with a scientific method of exercising the biceps. I hope it will be helpful to you.

High training volume

When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps is a small part and each training

Can exceed 9 groups. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion.

Superset training rules

The superset training method is particularly effective for increasing the size of the biceps, as it stimulates more muscle fibers and creates better

Congestion. I use superset training principles in every training session. The following points should be noted when using the supergroup training method.

1. Don't do supersets for every exercise, just the last two exercises of each set.

2. Don't use superset training rules for barbell curls. Because this compound exercise requires

For strong energy and full recovery.

3. Don't do supersets with your biceps with any other body parts besides your triceps. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training.

4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension.

5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls, and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

Exercise to exhaustion in each set

Each set should be trained to exhaustion, no matter how much weight is used or how many times are done, only training to exhaustion can ensure the requirement of shocking stimulation to the biceps.

Use a lower number of

Only sets that reached failure within the 68-rep range were counted. If you do more than 8 reps per set, the accessory muscles may fatigue before the biceps are fully exhausted. If you can't do 6 reps, it means that the biceps have not reached failure before the accessory muscles take over the force.

Frequent disruption of training order

Assuming that the greatest strength should be assigned to the heaviest exercises, the conclusion is that every biceps training session should begin with a barbell curl.

The latissimus dorsi is the main muscle, and the biceps are secondary.

beginning. However, the human body has an amazing ability to adapt, and the adaptation process is so subtle that it is almost imperceptible that the accessory muscles have secretly shared a lot of the work that should be done by the biceps.

By starting with a different exercise each time, the accessory muscles don't have a chance to adapt, and the biceps are forced to do all the work. For example, if you regularly start your training with incline dumbbell curls or alternating dumbbell curls instead of barbell curls, even though the weight used is reduced, the training will be more effective because all the work is done by the biceps alone while the accessory muscles are still figuring out how to help.

Biceps and triceps training together

Don't train your biceps with any other body part besides your triceps. If you train your biceps and chest together, as many bodybuilders do, you'll expend so much energy on your chest that even if you feel like you've given your biceps 100%, they've only received 80%. If you only train one part at a time, you will get a better shocking stimulation effect.

Dumbbell Curl

What makes dumbbell curls an ideal exercise for toning the biceps is that they are usually performed in alternating sets, allowing each arm more time to recover and allowing you to use the heaviest possible weight.

The exception is the dumbbell concentration curl, which is too isolating and too heavy to be used, making it difficult to be an effective exercise for increasing muscle mass. I usually use it to warm up, and I like to slowly curl it up with my palms facing up and perform a peak contraction each time, which can produce a strong blood flow. Like other exercises for biceps training, use pyramid-style weight gain to do 5 sets of 68 times each. This is an effective training movement, but I still don't count it as a formal training.

The above is the exercise method for the biceps. If you stick to it for a long time, the effect will be very obvious. If you want this method, you can read the editor’s article. I hope the editor’s words can help you.