How much biceps training should you do?

Friends who like fitness will find a problem, that is, when exercising the biceps, they will feel a little swollen, and they will feel nothing after a rest after the exercise. If they do not exercise for a few days, the original muscles will shrink back. There are also many people who often exercise consciously but do not see their biceps grow. In fact, it may be that the method is wrong or the training is not in place.

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.

When we use dumbbells to exercise the biceps, we must pay attention to each movement. It should be from slow to fast, and then gradually increase the weight. Although it is important to persist in exercise, the muscles must also have time to rest, which can promote muscle growth. Don't exercise every day, once every other day is usually enough.