How to practice biceps effectively? It turns out that this is how you can practice it

Many people still know about biceps, and there are many methods of how to practice biceps, and these methods have good training effects. I believe that some people know how to practice biceps. So, how to practice biceps effectively? It turns out that you can practice this way. Let’s learn about biceps together!

How to practice biceps

1. High training volume

In biceps training, few people have enough sets of groups. They are afraid of hard training. People often say that fat biceps are a small part, and each training cannot exceed 9 sets. In fact, even if you do 20 sets, you cannot "shock" it, but just "tickling". An efficient shock training requires at least 20 sets, and these 20 sets must be formal sets, and each set must be exhausted.

2. Super group training rules

The Super group training rules are particularly effective for enlarging biceps. They can stimulate more muscle fibers and create better congestion. I use super group training in every training. Practice rules.

3. Each group is exhausted

Each group should be exhausted. No matter how much weight or how many times you use, only when you exercise exhausted can you ensure the requirements for shocking stimulation of the biceps.

4. Use a lower number of times

Only count those training groups that achieve exhaustion within the range of 68 times. If each group exceeds 8 times, the auxiliary muscles may be tired before the biceps are completely exhausted. If 6 times cannot be done, it means that the biceps are not attached. Exhaustion before muscles replace force.

5. Frequently disrupt the training order

Assuming the maximum strength should be assigned to the heaviest exercise, the conclusion is that every biceps training should start with a barbell curl. However, the human body has amazing adaptability, and the adaptation process is so subtle that it is almost impossible to detect that the auxiliary muscles have secretly shared a lot of work that should have been done by the biceps.

Biceps training movements

1. Dumbbell curl

Dumbbell curls are an ideal exercise for biceps because they are usually performed alternately, allowing each arm to have more recovery time, allowing you to use the maximum training weight possible. Each time, slowly curl up to the palm and contract peaks, which can create strong congestion. Like other exercises in biceps training, use pyramid-type weight gain to do 5 sets, 68 times per set, which is an effective training move.

2. Slant curls

Ensure that you can get the biceps each time. All training includes inclined curls, which can provide a combination of force and isolation that other postures cannot do. When the elbow joint is supported, it is a force-leverage exercise, but because the shoulders are also supported, it is an isolated exercise. Use the mat to curls to keep inclined, and use the support of the mat to pull the body back to create more leverage effects; when the mat is vertical, the arms are straight down, and the leverage effect is reduced, which forces the exercise to be done more isolated. Inclined curls should be done with single arms and dumbbells. Or do it with your arms and barbell or crank barbell. Dumbbells can turn you to the palm upward or perform straight grip curls to stimulate different areas of the biceps. When using barbells, all the pressure is concentrated on the belly of the biceps.

3. Barbell curls

Biceps training rarely uses complete barbell curls to the end. 5 sets of exercises, 8 times in the first set, and 6 times in the next 4 sets of exercises to exhaustion. Each set uses the maximum weight possible, without cheating the rules, letting the biceps do all the work. .It is often done with barbell curls that do incomplete movements with 70% of the maximum weight of the barbell curl. This is anti-traditional practice, but after each exercise, the biceps are like they are about to explode. The specific method is to sit on a stool and make sure that the lever is not lowered to the touch of the thigh. Close your eyes and do it continuously until you can't persist.

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