What is the biceps super training method?

Biceps super training means that the patient receives high-difficulty and high-intensity training. With such training, the biceps can quickly reach the standard. At this time, the patient should quickly analyze his or her physical condition and whether he or she has the ability to exercise these sports. This is not to exercise randomly, otherwise it will damage the health of the biceps and easily cause muscle soreness or swelling. So what is the biceps super training method? The training is:

1. 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 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. Biceps Superset

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

4. Use a lower frequency

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.

The biceps super training method is a complex exercise with increasing difficulty. First of all, the patient must have a healthy body and be able to persist in completing these trainings. Secondly, the patient's own nutrition must keep up, and the amount of food in each meal must be what the body can absorb. Finally, you need to master the skills of super training. In addition to skills, you can only persist in practicing, otherwise you will not be able to complete the quantity, and it will also affect the patient's physical health during exercise.