Large biceps symbolize strength and give the arms significant volume. The best results when pumping biceps can be achieved if you pay equal attention to working out the triceps and deltoids.
Instructions
Step 1
When training your biceps, use the entire arsenal of exercises available with a barbell, with dumbbells, on the Scott bench and on machines. Different exercises have a comprehensive effect on the biceps and allow you to achieve the best balance of shape and volume. Lifting the barbell for biceps helps to increase muscle mass, and lifting dumbbells for biceps helps to achieve muscle definition.
Step 2
The type of grip also matters. The EZ Barbell Reverse Grip Curl trains the biceps flexor, making the biceps look taller and visually larger. The Hammer exercise works on the lateral biceps and brachioradialis muscle, thickening the biceps and forearm. Concentrated lifting of a dumbbell for biceps in a sitting position, gives the biceps a convex shape and clarity of lines.
Step 3
Gradually increase the weight of the weights with each exercise. As the weight increases, the weights will begin to grow your muscles. Alternate shock workouts with moderate and light workouts. Constant muscle overload can have the opposite effect - the biceps will stop growing or begin to decrease.
Step 4
In the training of any athlete, there is often a weight limit that can be difficult to overcome. Have you noticed that for several months it is not possible to increase the weight of the weights and the volume of the biceps? Rest your muscles. Stop exercising for 10-12 days. This will help the body recover and return to exercise with renewed vigor.
Step 5
Include exercises to train your triceps, deltoids and forearms in your training program. The growth of strength and volume of the listed muscles will help to increase the volume of the biceps. With weak forearms, you will not be able to hold a heavy barbell for a long time. In addition, the arms will develop disproportionately, which will adversely affect their appearance.
Step 6
When shaking your arms, do not forget about your legs. Agree that with big biceps, skinny legs will look ridiculous. By developing your legs, you will progress faster in arm training.
