Why are biceps difficult to train?

Many friends who like fitness and bodybuilding think that the biceps are a relatively stubborn muscle, and it is really not easy to train the biceps well. For male friends, a strong and visible biceps is very important. The biceps are an important manifestation of a healthy male body. If you want to train the biceps well, you need to try some methods. If the chosen methods are incorrect, it will be difficult to achieve the effect no matter how much you train. Let's take a look at it together.

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... set, and so on. Try to do 12 in each set, until you can't do 6 in a set with the heaviest dumbbells. This 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.

3. To achieve better training results for the biceps using the above method, at least two exercises for the biceps are required. For example, do dumbbell curls first, then barbell curls, and finally rope curls.

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.

The exception is the dumbbell concentration curl, which is too isolating and too heavy to be used, making it difficult to be an effective exercise for increasing muscle mass. I usually use it to warm up, and I like to slowly curl it up with my palms facing up and perform a peak contraction each time, which can produce a strong blood flow. Like other exercises for biceps training, use pyramid-style weight gain to do 5 sets of 68 times each. This is an effective training movement, but I still don't count it as a formal training.

If you want to train your biceps more effectively, you might as well exercise according to the methods introduced above. Nowadays, many people who love bodybuilding will achieve the ideal effect through drug injections. In fact, this method is very unsafe and not very good for aesthetic purposes. If you want strong and beautiful brachialis, then just get moving, you can get it through exercise.