Often, regular training does not give the desired result. It must be borne in mind that the systematic implementation of a certain set of exercises is not the main thing. Don't forget about the quality of your workouts. Useful tips will help you build your biceps correctly.
Necessary
- - barbell;
- - dumbbells;
- - bench.
Instructions
Step 1
Use the correct grip to build your biceps effectively. There are some nuances here. The fact is that when bending the arms with a barbell, the grip width affects the growth of muscle mass in completely different ways. With a standard barbell clamp (shoulder width apart), the action is accentuated on the inner and outer head of the biceps equally. This is worth considering. The wider you choose the grip, the more load will be applied to the inside of the bicep. Accordingly, with a narrow grip, the opposite is true. Lifting the barbell will help increase the size of both the inner and outer biceps.
Step 2
Begin the barbell curl exercise with 4 sets. Use a narrow grip in the beginning. The distance between the hands should be no more than 20 cm. Perform the second approach with an average grip. To do this, your hands should be hip-width apart. The third approach is a shoulder-width grip. In this case, the load will be evenly distributed. The last grip is wide.
Step 3
Be aware of the benefits of partial movement when exercising. This means that the reduced amplitude in this case causes all muscle fibers of the required muscle group to contract at an accelerated rhythm. To properly build biceps, use this method. Also keep in mind that when bending the arms with a barbell from a sitting position, the athlete can take 20-30% heavier weight. That is why include this exercise at the beginning of your workout.
Step 4
Stretch your biceps. Thus, you will achieve a positive result much earlier. The incline dumbbell curl is one of the few exercises that can effectively stretch the long head of the bicep. This is a little secret for many athletes. The fact is that during this exercise, the arms move behind the torso. By contracting the outer part and stretching it with more force, the apex of the bicep is formed.
