How to train the biceps muscles

The biceps muscles can be said to have a very important position in the minds of men all over the world. A beautiful biceps can bring great confidence to men and is definitely an important part of showing charm. But for many people, no matter how they practice, the results are not obvious. It is true that the biceps muscles are not easy to train, and this has a lot to do with the training method chosen. Here we will introduce to you some effective methods to train the biceps muscles.

Superset training rules

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. Don't do supersets for every exercise, just the last two exercises of each set.

Don't use superset training rules for barbell curls. Because this compound exercise requires strong energy and adequate recovery.

Don't do supersets with your biceps with any other body parts besides your biceps. 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.

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.

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.

Exercise 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.

Use a lower number of

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 are not replacing the auxiliary muscles to failure.

If we consciously train our biceps muscles for a period of time and find that the results are not ideal or even have no effect, we should consider that this training method is incorrect and ineffective. You should find a professional fitness coach to learn and communicate with. The correct learning method can help us achieve twice the result with half the effort.