Biceps are the most popular muscles to work out, there are several reasons for this. Well-developed they look very attractive, which is of course important for a bodybuilder.
For powerlifting and other strength training strong biceps muscles are also very important: in the bench press they help to make the movement more stable, in deadlift if the biceps is weak it can be injured. In the discipline "strict biceps curl" it is clear that it is the main target muscle.
But working out the biceps is not as easy as it may seem.
If a person really wants to pump up big and strong biceps, he will have to consider and use the following tips:
- Use basic exercises.
They are essential for the growth of strength and muscle mass. These are primarily various standing and sitting barbell lifts. With straight and ez bars.
• It will be necessary to warm up and stretch.
This is to allow more blood to flow to the muscles. In the joints will be released a special fluid, which is responsible for protection from possible injury. It is necessary to warm up both comprehensively and with the hands, because a person is going to work them, and not other parts of the body.
- It is very important to follow the technique of the exercises.
Correct technique will increase the effectiveness and reduce the likelihood of injury.
• While doing the exercises, you need to linger for a little while. If the movement is not to be performed quickly in order to make more approaches, it is better to do fewer of them, but at the peak of the movement be sure to freeze for a moment, so that the muscles survive the maximum load a little longer. This will be much more effective.
- The load must be increased.
For example, if your main exercise is lifting weights while standing, you should try to progress and regularly increase your working weight.
- Training should be hard but not too hard.
Of course you have to do your best, but you don't need to do a lot of exercises, 2-3 in one day will be enough. Approach the increase in working weights wisely and do not rush too much. It is not right to try to lift a record weight at every training session!
- Alternate your exercises.
The main basic movement with the barbell does not need to be changed, but it is easy to change its variation of performance. For example, use a curved bar instead of a straight one.
Change additional and isolated exercises regularly, e.g., vary dumbbell raises standing and sitting, concentrated sit-ups, bent-ups, biceps hammer, Zottman bends.
- We need proper rest.
Many people believe that breaks during exercise do not bring anything good, but they will only strain the muscles more, because the rest relaxes them, and the load forces them to work again with renewed vigor.
Naturally, we must not forget about adequate nutrition, including sports nutrition and sufficient water, without which your progress will be significantly hampered.
Conclusions
Although they say that the biceps itself is a greedy muscle, it must be worked. Be sure to incorporate biceps exercises into your training program and vary them based on your goals and objectives.
