Bodybuilder teaches you how to build biceps

Many male friends hope to train a beautiful pair of biceps. In fact, biceps are not that easy to train. There are many reasons. One reason may be that the method is wrong. Another reason is that you cannot persist in practicing effectively for a long time. Therefore, many friends have not seen the effect of biceps. If you are a friend who likes bodybuilding and fitness, then learn how to train biceps with Mr. Bodybuilder.

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. 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. 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 of each set. 2. Don't use superset training rules for barbell curls. Because this compound exercise requires strong energy and adequate recovery. 3. 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. 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 above is the method that the bodybuilder taught us to train our biceps. We can try it together. If we stick to it for a period of time, we will see good results. Here we need to remind everyone that every movement should be carried out from slow to fast, from little to more, step by step, to avoid excessive force and causing muscle soreness.