Bicep training is very popular, but do you know it well enough? Nine principles to help you build strong biceps!
If the bench press is among the top three favorite movements for many people, then biceps training is definitely among the top three movements. Many people grew up with the impression that bending the hands and spreading them out is a sign of huge biceps, which is a sign of strength. , although after getting into fitness, I found that having strong biceps does not mean being strong, but the lines of the arms are still very important. In the previous article, I mentioned whether it is a good choice to only train the biceps.
Regarding biceps training, many people have the impression that they can achieve perfect biceps by curling and doing hard exercises with a barbell. Is this actually true? Here are some rules for training your biceps!
1. Know your muscle groups
First of all, you need to know that the biceps are divided into short heads, long heads, and brachialis muscles. This is a bit more complicated than you think. The brachialis is another upper arm muscle. It is located under the biceps. It is a smaller muscle. If you increase the size of this muscle, the biceps will definitely look larger;
The largest muscle in your forearm, the brachioradialis, is a muscle that many people forget to train. After knowing this, you should train all aspects of each muscle group to increase the size of your biceps and arms.
2. Don’t forget to train the pulling action!
Back muscle training often also involves the biceps (pull-ups, pull-ups, rows, etc.). In these compound movements, your biceps will be fully exercised, killing two birds with one stone, and you don’t need to spend too much time on isolation training. !
3. Start with the hardest one
The first movement of training always starts with the most difficult one. Put the underhand pull-up in your menu, and then the barbell curl, you can use a larger weight!
4.Select weight
If you stay in your training comfort zone, your muscles will not grow. Challenge the weight at the right time. Maybe you can do 10 reps of 15 kilograms, then you can jump to 20 kilograms for 8 reps to keep your muscles challenged.
5. Change the grip width
A grip that is narrower than shoulder width can train more long heads; a grip that is wider than shoulder width can train more short heads, so if you are doing 4 sets of shoulder-width bicep curls, don’t Switch to 2 sets of wide grip plus 2 sets of narrow grip.
6. Consider both long and short ends
When you do curling movements in the front half of your body, the long head will be fully stretched and trained to train more of the short head; while movements in the back half of the body will train the long head even more, such as incline planks. bicep curl.
7. Brachialis training
It is recommended to use the vertical biceps curl to fully train the brachialis muscles, and the long head will also be trained in this form.
8. Forearm training
The backhand bicep curl will train your forearm muscles well.
9. Elbow lock
The best way to independently stimulate the biceps is to fix the elbows. Otherwise, the strength will be borrowed from other places during the movement. So how to avoid it?In fact, it is about choosing the correct weight. When you choose a weight that exceeds the load on the biceps, other muscle groups will take advantage of the force and cause the elbows to run away.