Training the biceps (biceps brachii) is one of the main tasks of a bodybuilder. The trained biceps is very prominent on the human body and indicates his physical development. It is worth considering the basic exercises for developing this part of the body.
It is necessary
- - curved bar;
- - dumbbells;
- - incline bench;
- - "pull on oneself" simulator;
- - biceps training program.
Instructions
Step 1
Train hard on each set. The key to growing your biceps is to reach the point of overload ("failure") during training. Stimulate them in this way every workout, and you will give an impetus to the accelerated pumping of this muscle.
Step 2
Get used to doing your biceps exercises fast enough. The pace should be hard and fleeting at the same time. An isolated biceps workout should not last more than 15-25 minutes. In fact, this is one of the key points in effectively training a given body part.
Step 3
Rest your muscles after intense training. They need time to recover. This will give us exactly the growth we need. The break between workouts for biceps should be at least 2 days. That is, do a total of no more than two workouts per week.
Step 4
Include no more than 3 intense biceps exercises in your training process. Start with a standard curved barbell. Take it with a narrow grip. Place your hands 8-10 cm apart and make slow, controlled lifts. At the end of the movement, squeeze the projectile harder to add additional negative load. Do at least 8-10 moderate weight reps.
Step 5
Perform a dumbbell lift on an incline bench. Sit on a bench, take light dumbbells in both hands and begin to lift them up at the same time. This will help you work out each hand more efficiently. In the upper stage of the movement, squeeze the muscles being worked out as much as possible. In the lower position, relax your hands as much as possible. Perform at least 3 sets, 10 times on each hand.
Step 6
Find a dedicated pull-up machine in the gym. Its weights can be attached to a special beam or rope. Grasp the projectile with both hands. Place your feet shoulder-width apart. Bend your elbows, bringing the weight to your chin. Lower it slowly and relax the muscles at the end. For each set, do about 8 reps. This exercise not only helps build the biceps, but also adds strength to the forearm.
