Almost every day... Without fail... Person sends me an email request about bicep exercises.
The song is always the same... "how can I make my biceps bigger?"
Then the guy will go on to tell me that he's doing twenty sets of attentiveness curls, followed by twenty sets of dumbbell curls and a few more light sets to indeed get the pump.
That's what most guys do. And most guys will never stretch the tape measure beyond 16 inches.
So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.
Tip #1: Stop Torturing Your Biceps
Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.
So why would you expect your biceps to be able to recover from the exact same workload that you inflict on larger muscle groups? It doesn't make any sense.
Because the biceps are a smaller muscle group, you need to work them hard and brief... And then let them recover. I recommend no more than three training sets for your biceps.
Tip #2: You Must Pick The Right Exercises
I don't know why... But people seem to love the attentiveness curl. Yet... It's one of the least sufficient bicep exercises. Why? Because this practice severely limits the whole of weight you can use.
The most sufficient mass building exercises are the ones that allow you to safely move the most weight. That's why squats are a good mass-builder than leg extensions.
So when selecting bicep exercises... Remember that you should be seeing for exercises that will allow you to safely move the most weight.
With that in mind, here are my top four bicep exercises.
Best Bicep practice #1: Weighted Chin-up
This is the grand-daddy of bicep exercises. And for good reason. This practice allows you to use the most weight. Plus, this practice recruits extra muscle fibers because it involves enchanting your whole body instead of just enchanting your hands.
Do accomplish a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then plainly pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.
And when you're knocking out chin-ups with 90lbs nearby your waist... Your biceps will be just about as big as they can get.
Best Bicep practice #2: friction Barbell Curl
Not many people know about this practice but it's one of my personal favorites. It's performed just like a typical bicep curl... Grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative measure of the practice a puny more efficient.
Best Bicep practice #3: Cable Curl
I don't do this practice too often but I will rotate this practice into my disposition when I stop development strengthen with the other exercises.
Attach a straight bar deal with to a low pulley machine and plainly curl the bar. To make the exercises more difficult, bend slightly transmit at the waist through the whole movement.
Best Bicep practice #4: Preacher Curl
This is someone else popular of mine. It doesn't need much explanation. You must have a specialized preacher bench to accomplish this exercise. plainly sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an Ez-curl bar for this exercise. Also, I prefer to keep the rep count higher on this practice as I personally see good results with higher reps.
If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most important thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd good believe your biceps will be huge when you make that kind of jump.
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