How to enlarge your biceps

Many people exercise for a purpose. Some hope to lose weight through exercise, while others do it to grow taller. Regardless of the purpose, exercise is a healthier lifestyle for us. So what are some ways to enlarge the biceps? Let’s learn about it together. Those who are interested in this aspect can take a look at it.

Everyone wants to grow their biceps, but most people don't know how to do it. They mechanically imitate popular training models, but gain nothing.

The biceps are a very stubborn part, and if you don't train them the right way, it's the same as not training them at all. I've tried all kinds of training methods and finally discovered the top ten secrets for promoting optimal biceps growth.

1. High training volume: In biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets of training should be performed each time.

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.

2. Supergroup training method: The supergroup training method is particularly effective for increasing the biceps. It can stimulate more muscle fibers and create 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 in each set.

2. Do not use the superset training principle for barbell curls. Because this compound exercise requires strong energy and adequate recovery.

3. Except for the biceps, do not combine the biceps with other parts of the body to do supersets. 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.

3. Train each set to exhaustion. Each set should be trained to exhaustion, no matter how much weight you use or how many times you do it. Only by training to exhaustion can you ensure the shocking stimulation to the biceps.

4. Use a lower number of reps and only count those training groups that reach exhaustion within the 68-rep range. 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.

5. Frequently disrupting the training order Assuming that the greatest strength should be assigned to the heaviest exercises, the conclusion is that every biceps training should start with a barbell curl.

There are many ways to enlarge the biceps. The important thing is that we should choose a training method that suits us. If the training method exceeds the ability of our body to bear, it will be very bad for us because our body will suffer. This is a result that none of us want to see.