How to enlarge biceps with four recommended classic movements

　　For want exercise For friends who want to enlarge their biceps, it is very important to understand the movements of exercising the biceps. Of course, another point is to understand the principles of enlarging the biceps. Today’s article will answer your questions one by one, so hurry up and save it!

　　biceps enlargement exercises

　　1. For alternating curls, it is important to use the weight that you can bear, with a small number and a high number of times. Do six sets of 5 reps each. Do it as slowly as possible.

　　2. Single-arm curls, long displacement, less reps, more sets, 5 per set, do six sets.

　　3. For static curls, keep the bending state still for more than 10 seconds after completing each set of exercises.

　　4. Mental exercises. Every time you do biceps brachii, think about the biceps brachii exerting force. You can even press the biceps brachii with two fingers to experience the practice of single-arm curls.

　　Training principles for increasing biceps brachii

　　1. High training volume

　　When it comes to 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, but just "scratch it." An efficient shock training requires at least 20 groups, and these 20 groups must be formal groups, and each group must be reached to failure.

　　2. Superset training rules

　　The superset training method is particularly effective at enlarging the biceps because it stimulates more muscle fibers and creates better congestion. Use the superset rule with every workout: Don't superset every exercise, just the last two exercises of each set. Don't use supersets for barbell curls. Because this compound exercise requires strong energy and adequate recovery.

　　3. Practice each set to exhaustion.

　　Each set should be practiced to failure, no matter how much weight is used or how many times it is done, only by practicing to failure can the requirements for shocking stimulation of the biceps be ensured.

　　4. Use a lower number of times

　　Only sets that reach failure within the 68-rep range are counted. 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 training sequence

　　Assuming that maximum strength should be allocated to the heaviest exercises, it follows that every biceps workout should begin with a barbell curl. (Reference website: 39 healthy net)