Biceps shaping method

As the name suggests, the biceps are composed of two muscle groups, the long head and the short head, so they are called biceps. If we want to make the shape of the biceps more ideal and more beautiful, we need to put in effort and sweat to exercise it. There are many ways to exercise the biceps, and of course the effects of different exercises vary greatly. So below we will introduce to you several practical methods of shaping the biceps.

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. When using supergroup training, you should pay attention to the following points:

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.

5. 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. 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.

6. Exercise your biceps and triceps together

Don't train your biceps with any other body part besides your triceps. If you train your biceps and chest together like many bodybuilders do, you'll expend a lot of energy on your chest training, and 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.

7. 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.

Because the biceps is a part that is not easy to train to achieve ideal results, if the method is not used correctly or the movements are not standard enough, the results will often not be satisfactory. When we exercise the biceps, we must pay attention to the way the arms use force, and the stability must be high, so that we can achieve more satisfactory results.