How to train the lateral head of the biceps

Everyone wants to look stronger, which will not only make them more confident but also make them more attractive to the opposite sex. However, if we want to achieve our expected goals, we have to put in a lot of effort. So what are the training methods for the lateral head of the biceps? You must first understand the weight you can bear. Next, let us learn about the training methods for the lateral head of the biceps.

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

Many people are used to using the same number of training ranges for each training session. Even if they use both high and low number training, they are usually divided into light weight training days and heavy weight training days. However, why not schedule both on the same day?

Alternating between high repetitions (12 to 20 times) and low repetitions (6 to 8 times) is a good way to stimulate both fast and slow muscle fibers 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. Try to rotate your wrist as much as possible during the contraction to get your little 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 work his sub-biceps between regular biceps workouts using a method he calls "extreme hyperemia." 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, believes that using extreme hyperemia training is the key to his rapid biceps growth in recent years. 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 the number of 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. Use the decreasing set training principle, that is, reduce the weight between each set and do not rest between sets.

There are many training methods for the lateral head of the biceps. If you don’t know which one to choose, you can try all the methods mentioned above, and then choose the one that suits you best. This will help you achieve your goals as soon as possible. In addition, you must pay attention to safety during these exercises.