Biceps exercise method

For many male friends who want to have a strong body, having biceps can be said to be one of the most representative signs. Therefore, many friends want to train their charming biceps through various methods, but when exercising, they often find it difficult to achieve such an effect. So what is the method of biceps training? What kind of training is effective?

In fact, the biceps training method is not complicated. As long as you master certain methods and techniques, you can train it successfully. When training the biceps, in addition to dividing it into light weight training days and heavy weight training days, you must also fully take care of the medial and lateral heads. So what exactly does a biceps exercise include?

Biceps Exercises

The first method is to use high-rep and low-rep training at the same time

Many people are accustomed to using the same rep range for each training session. Even if they use both high-rep and low-rep training, they usually divide it into light weight training days and heavy weight training days. Alternating between high repetitions (12 to 20 times) and low repetitions (6 to 8 times) is a good way to stimulate both fast and slow muscle fibers while increasing muscle blood flow and strength.

The second method takes full care of the inner and outer heads

The biceps has a long head (lateral head) and a short head (medial head). These two heads usually work together, so it is difficult to completely isolate the medial or lateral head. However, if you do a close-grip curl or twist your wrist so that your index finger is higher than the other fingers, you will mainly stimulate the lateral head. Conversely, if you use a wide grip to do curls, or twist your wrist so that your pinky finger is at least as high as the other fingers, you will mainly stimulate the medial head.

The third trick is to take full care of the upper and lower parts

We also cannot stimulate the upper and lower parts of the biceps separately, but we can focus on stimulating the upper or lower part of the biceps by focusing on the extension or contraction phase of the curl. Incline curls focus on the extension phase, while concentration curls or lat curls focus on the contraction phase.

The fourth move makes the biceps extremely congested

Use an extreme hyperemia method to train the biceps brachii. The specific method is to use an isolated movement to train the biceps after training other parts of the body, using a high number of times (15 to 25 times per set) for 3 to 4 sets.

The fifth move is all for blood flow

Many people have found that the biceps respond best to blood-congestion training methods. The best way to increase blood congestion is to use high-repetition training and high-intensity training rules, such as decreasing sets and extremely short rest time between sets (rest time between sets is less than 45 seconds). In addition, increasing carbohydrate intake before training and using nutritional supplements such as arginine and creatine can help muscles better congest.

The sixth method is to use super group training method

Many people think that the biceps is a small muscle, so it is impossible to do superset training on it alone. The usual practice is to combine the biceps and triceps to do supersets. This method of combining muscles with opposite functions to do supersets is indeed very effective.

Tip 7: Diversify your training movements

The biceps brachii has a relatively simple function—flexing the elbow and rotating the forearm—so you might think it doesn't matter which curl you do each time you train. In fact, each type of curling movement stimulates the biceps in a slightly different way. Some movements focus on the medial head, some focus on the lateral head, some movements focus on the contraction phase, and some focus on the extension phase.

1. Drag-type curl: Move your elbows backward and upward, gradually drag the barbell from the legs to the lower chest along the body, then put the barbell back to the starting point and repeat. This exercise can also be done on a Smith machine.

2. Prone incline curl: Bonye, ​​who is famous for his very protruding peak of the biceps, often does prone curls on an incline bench press. The specific method is to lie prone on the incline bench, hold a pair of dumbbells, let your arms hang naturally, and then do curls, keeping your elbows stable.

3. Supine Dumbbell Curl Lie on your back on a high flat bench (if the bench is not high enough, you can put something underneath), let your arms hang naturally, then keep your elbows stable and curl the dumbbells.

4. High-tensioner curl: Stand in the middle of the big bird machine, then stretch your arms to both sides, grab the pull handles and do curls. This action is very similar to doing biceps forward extension during competition.

I believe that all male friends already have a general understanding of how to train the biceps. In fact, biceps training mainly includes seven methods. As long as you master the seven methods introduced above, you can easily have biceps. Therefore, you might as well refer to the exercise techniques introduced above. I believe that one day you will also be able to have a fit body.