Many people still know about the biceps, and there are many ways to train the biceps, and these methods have very good training effects. So how to train the biceps, I believe it is still Does anyone know how to practice? So, how to train biceps effectively? It turns out you can practice like this. Let’s learn about the biceps together!
How to train biceps
1. High training volume
In biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and should not exceed 9 sets per training session. In fact, even if you do 20 sets, you won't be able to "shock" it, you'll just be "ticking it." An efficient shock training requires at least 20 groups, and these 20 groups must be formal groups, and each group must be done to failure.
2. Superset training rules
Superset training rules are particularly effective in enlarging biceps. It can stimulate more muscle fibers and create better congestion. I use superset training in every workout.
3. Practice each group to failure
Every group should be practiced to failure. No matter how much weight you use or how many times you do it, only practicing to failure can ensure the correct performance. Requirements for biceps shock stimulation.
4. Use lower reps
Only count training sets that reach failure within the 68-rep range. If you do more than 8 reps per set, the accessory muscles may fatigue before the biceps reach complete failure. If you can't do 6 reps, it's a sign that the biceps haven't reached failure before the accessory muscles can take over the effort.
5. Frequently disrupt the order of training
Assuming that the greatest strength should be allocated to the heaviest exercises, the conclusion is that every biceps training should begin with a barbell curl. . However, the human body has an amazing ability to adapt. The adaptation process is so subtle that it is almost unnoticeable that the accessory muscles have secretly shared a lot of work that should be done by the biceps.
Biceps training exercises
1. Dumbbell curls
The reason why dumbbell curls are ideal exercises for training biceps is that they This is usually done alternately, allowing more recovery time for each arm and allowing you to use as much weight as possible. Slowly curl your palms upward each time and perform a peak contraction to create strong congestion. Same as bicepsThe other exercises of training are the same. Use pyramid weight gain to do 5 sets of 68 times each. This is an effective training action.
2. Incline Curls
Make sure to include incline curls in every biceps training. This action can provide strength and strength that other postures cannot. Isolated combination. It's a leverage exercise when the elbow joint is supported, but it's an isolation exercise because the shoulders are also supported. Do the Incline Curl from two different angles. When the mat remains tilted, use the support of the mat to pull your body back to create more leverage; when the mat is vertical, the arms go straight down and the leverage is reduced, allowing you to Forces exercises to be done in more isolation. Incline bench curls should be performed with one arm and a dumbbell, or with both arms and a barbell or crankbar. Dumbbells allow you to rotate your hands palms up or perform straight-grip curls, stimulating different areas of your biceps. When using a barbell, all the stress is placed on the muscle belly of the biceps.
3. Barbell curls
Biceps training rarely uses complete barbell curls to the end. 5 sets of exercises, the first set is done 8 times to failure, and then Do 4 sets of 6 reps to failure, using as much weight as possible on each set. Don't cheat the rules and let your biceps do all the work. I often end my biceps training with incomplete barbell curls at 70% of the maximum weight of the barbell curls. This is an anti-traditional approach, but my biceps feel like they are going to explode after each exercise. The specific method is to sit on a stool and make sure not to lower the lever to touch your thighs. Close your eyes and keep doing it until you can't hold on any longer.