Pumping all the biceps bunches is not so difficult if you approach the training process correctly. First you need to know that the biceps consists of external and internal beams. The radial muscle separates it from the triceps. Based on this data, you should select the most effective exercises for pumping biceps.
Helpful information
In sports, pumping up biceps means maximizing its mass, taking into account individual needs. It is recommended to pump both beams and the radial muscle evenly. Unlike strength training for large muscle groups, biceps training should not be subdivided into strength, form, and mass training.
It should be understood that while training the biceps, the total muscle mass does not increase. The load falls on a specific muscle group. Therefore, formative and basic exercises should be combined. This is best done by alternating between different exercises in your workouts.
Exercises
Curling the arms with a barbell is considered a conditionally basic exercise for pumping biceps. It is accentuated on the inner biceps bundle, as it is longer and stronger. That is why, in order to effectively pump the biceps, it is necessary to train it. Since the inner bundle is the longest, the amplitude of the movements should be wider, in contrast to the pumping of the outer bundle.
Another useful tip when pumping the inner beam is bringing the elbows forward when doing barbell curls. This solution will allow you to pump your biceps even more efficiently. When performing the exercise, the elbows should be tightly pressed against the body of the body. In this case, the bend and unbend of the arms should be done slowly. This exercise will help you gain biceps mass.
When pumping the biceps, special emphasis should be placed on training the external beam, since it is initially weaker. By the way, a similar power
load is a formative part of classes. To evenly pump the biceps, you should not neglect the study of the external beam.
Unlike the inner one, the outer bundle is shorter. It is recommended to train it in a short rapid amplitude. In order to perform the exercises correctly, in this case it is necessary to bring the shoulder blades together and try to keep your elbows behind your back. Thus, you will reduce the range of motion.
By training exclusively the beams, you can effectively pump up the biceps, but it would be much better to include exercises on the radial muscle in the training program. She raises the biceps heads up, making them taller, is responsible for the thickness of the arm. There are no peculiarities in pumping the radial muscle. The only caveat is that the exercises should be performed with perfect technique. But, this remark applies to training all muscle groups. When doing the exercises, you should not throw up dumbbells or swing the weight. Regular training and correct execution technique is the key to success.
