Some people still know the biceps, and there are many movements to train the biceps, and each movement has a different training effect. I believe there are still people who know how to train the biceps. Know how to practice. So, how to make your biceps full? Did you know? Let’s learn about the biceps together!
How to build full biceps
1. High training volume
In biceps training, few people get 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, you'll just be "ticking it." An efficient shock training requires at least 20 groups, and these 20 groups must be formal groups, and each group must be done to failure.
2. Superset training rules
Superset training rules are particularly effective in enlarging biceps. It can stimulate more muscle fibers and create better congestion. I use superset training in every workout.
3. Practice each group to failure
Every group should be practiced to failure. No matter how much weight you use or how many times you do it, only practicing to failure can ensure the correct performance. Requirements for biceps shock stimulation.
4. Use lower reps
Only count training sets that reach failure within the 68-rep range. 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 order of training
Assuming that the greatest strength should be allocated to the heaviest exercises, the conclusion is that every biceps training should begin with a barbell curl. . However, the human body has an amazing ability to adapt. The adaptation process is so subtle that it is almost unnoticeable that the accessory muscles have secretly shared a lot of work that should be done by the biceps.
Biceps training actions
1. Pull-ups with wide backhand grip
The biggest test of pull-ups is our arm strength, especially the wide backhand grip Grip pull-ups are more difficult, so the exercise effect is better. At the beginning, we hold the single pole with both hands wide. At this time, our hands are held backward, that is, the palms are facing ourselves, and the distance between the two hands is wider than the shoulders.Some. At this time, we adjust our state and exert force, use our arms to push upward, and push the body upward until our chin can exceed the single bar. Then slowly relax and withdraw.
2. Wide-gap push-ups
Wide-gap push-ups are slightly more difficult than standard push-ups, but the exercise effect is also better, and they also have a good training effect on our back muscles. At first we open our hands wider than our shoulders. At this time we bend our hands downward and bring our body close to the ground, keeping our body in a straight line. At this time, we reduce the bending of our arms so that our body can stand up. Repeat push-ups all the way to complete 3 sets of 50 reps each.
3. Chair arm extension
This action needs to be completed with the help of a bench. At first, our hips are leaning on the bench. At this time, the legs are straight, but the arms are bent at the knees. of. At this time, we will bend our arms and straighten our arms, use the strength of our arms to lift our hips away from the chair, and keep our arms straight. The next step is to lean your hips down on the chair, relax and then resume exercise. Complete the movements in groups of 20 each time, completing 3 groups at a time.