Novice bodybuilders are wondering how to quickly build biceps. Also, this topic is of interest to athletes who have been engaged for a long amount of time, but have not managed to achieve a significant increase in these muscles.
Biceps of impressive size is an indicator of the excellent physical shape of a bodybuilder. But not all people who are fond of strength sports can boast of a serious volume of these muscles. The reason for this is the wrong approach to training.
The drop-by-drop method of weight loss proves to be very effective in pumping biceps. At the beginning of the workout, you need to choose for yourself a sports equipment with a maximum weight, which you can lift 10-12 times. After the first set, the weight should be reduced by 5-10 pounds, then the exercise should be repeated.
Before the third approach, you need to choose the shells even easier. Using this method will allow you to pump your biceps well, increase them in volume and make them more prominent.
Exercises to quickly build biceps and increase their tone
Grab the bar with a reverse grip. The legs should be strictly shoulder-width apart, the elbows should be pressed against the body as tightly as possible and lie down with the legs stretched straight. Place the projectile on the hips.
Raise it to the chest with slightly bent arms, then lower it to its original position. Do the exercise slowly. The head cannot be raised until the end of the approach.
The next exercise is performed on a bench while sitting. Place your hands on the projectile with a direct grip. Raise it up until the hands and forearms meet the shoulders. Then return it to its original position.
When doing biceps exercises with dumbbells, you will need an incline bench. You should sit on it at an angle of 45 degrees. Hands with shells should hang freely, palms outward, away from the body. Firmly pressing your elbows to your sides, simultaneously raise the dumbbells to your shoulders. Lower them slowly.
What should i avoid while exercising?
Do not exercise with a straight wrist. Before using the barbell, it is best to tilt it slightly downward. Pay more attention to muscle work than increasing the load. Slow execution of exercises and correctly selected loads give good results, allowing you to quickly pump up your biceps.
Exercise cannot be effective without factors such as a balanced diet and adequate rest. Muscle mass increases immediately after training as the athlete recovers his strength. An important factor is the maximum possible elimination of stressful situations, maintaining a healthy and measured lifestyle.
If a bodybuilder is under stress for a long time, his endocrine system produces large amounts of cortisol. It is a hormone that stimulates muscle loss and fat storage.
