How to exercise big biceps

The biceps have no muscles before exercise, so we must exercise first to get good muscles and make our physique better. The biceps must also be exercised. To exercise big biceps, we must pay attention to the methods and methods. The choice of exercise method must be reasonable. It does not mean that any method can be used. If it is harmful to the body, it is best not to do these exercises. So what are the methods for exercising the biceps?

Let's take the upright dumbbell curl as an example. Generally, when we use dumbbells to train the biceps, we usually do it from light to heavy and gradually increase the weight. For example, first use 6 kg dumbbells to do warm-up, do 12 in a set, and then use 8 kg, 10 kg, 12 kg dumbbells to do the second, third, fourth, and so on, and try to do 12 in each set, until you can't do 6 in a set with the heaviest dumbbells, which means the dumbbell curl exercise for the biceps is over.

The biceps training method I recommend here has a slight change. That is, the practitioner uses a 6KG dumbbell (for example, the dumbbell weight used for 40% intensity is 6KG) to exercise the biceps, doing 12 sets. The purpose is to allow blood to flow to the target muscle group as quickly as possible. After finishing the exercise with the 6KG dumbbell, please do not rest, but directly use the 15KG dumbbell, which is 90% of the intensity, to practice as many as possible in a set of about 8, and do 4 to 6 sets in a row, resting for 1 minute between sets.

The above is the method I share to train my biceps. Please pay attention to the following points when using the method I recommend:

1. Starting from the first set, each movement must be performed in slow motion and with long displacement. I won’t go into details about the exercises for the biceps here. I believe that all fitness friends know the exercises for the biceps.

2. Starting from the second set, you will officially start training your biceps, requiring each set to complete at least 6 to 8 reps at 90% intensity.

These are the ways to build bigger biceps. Of course, there are other training methods. When training your biceps, you must pay attention to persist. Only after you persist can you achieve the training effect. When training your biceps, you must be reasonable. Don't over-exercise at the beginning, as this can easily cause muscle strain.