We leave you an interesting article, although you are probably also interested in our section of exercises for arms , where we have articles such as:
best way to have a bigger becips
- 8 minutes a day to strengthen the arms. - Stronger arms
The biceps are one of the parts of the male body most admired by women. How to develop them?
The "Guns." The "Pythons." "Thunder" and "Lightning." The "Rockweillers." There is no other muscle group that has earned more nicknames than when we describe a bulky and huge group of biceps! Big biceps, everyone wants them. Tell me in this group.
The days are far from over when you walk into the gym and see 9 out of 10 guys doing bicep curls, all at the same time, with the same determination to add 6.3 millimeters (¼ inch) to their biceps.
Exercising the biceps has practically become an 'obsessive addiction' in the gym. I've seen guys do bicep curls between sets just so they can 'see' a little pump in their arms.
I've seen guys bent over for a whole hour doing concentration pushups while looking in the mirror. I've seen guys take their dumbbells on vacation so they can do some bicep curls at their hotel before hitting the club!
I've seen guys spend a lot more time shopping for clothes than girls, when they go shopping for a t-shirt, they do so in the hopes that it will make their arms look 'good'.
Some disagree with me that bicep training has become an unhealthy 'obsessive addiction' for many. In the "Skinny Arms" defense, the allure of spiky, hilly biceps will never go away. Why should I do it? Guns are a man's most prized possession and one of the most desired parts of a man by women (of course)!
My question is, if 9 out of 10 guys are obsessed with watching their biceps grow and spend much of their total training on isolating their biceps, using all sorts of technique from force reps, decreasing weight sets, and 21s? , which professional bodybuilders 'promise' to be the most effective methods, why do they have little to teach despite their best efforts?
Let's examine five of the most common bicep training problems before I offer you a step-by-step program to take your peak biceps to new heights.
Problem # 1 with bicep training: More is not always better.
If doing 4 sets is better than doing 3 sets, why not just do 10 sets? And better yet, why don't I train them all day? It has been said before, but obviously it has to be said again: "Less often is more." Especially if you weren't gifted with "muscle-friendly" genes.
Your goal in every weight training should simply be to 'overdo it' on your last exercise. Once you accomplish this with an extra pound or a few extra reps, then it's time to move on to the next exercise. Don't torture your muscles for another hour like you're a Nazi.
I have found this to be a difficult concept for many skinny to grasp because they are obsessed with the instant gratification of making their biceps 'look' big during exercise and not how they look when they leave the gym, which brings us to our next problem.
Problem # 2 with biceps training: Being more obsessed with how they look while training rather than when you're not training!
Problem # 2 is linked to problem # 1.
The truth is that the longer you train your biceps, even if the weights aren't extremely heavy, you can still get a pretty decent pump that can turn heads at the gym.
This attention and perception that you are doing something beneficial is misleading. Yes, there is something to be said for keeping the blood in the muscle as much as possible; however, if the exercise is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate to their normal state without any true muscle growth.
Problem # 3 with bicep training: Not focusing on increasing your overall strength. Some of the bigger guys I know rarely train their arms. What they do is put a powerful emphasis around increasing your strength in the chest, back and shoulders.
If you simply focus on increasing the weight in your rows, chin-ups and chin lifts, your biceps will surely join the journey and grow proportionately.
However, if you are always punishing and 'burning' your biceps, they will always be fatigued when you train your back muscles and, as you may already know, you are only as strong as your weakest link. This is another reason to take a less bulk approach to training your arms.
Bicep Workout Problem # 4: Using the Same Bicep Exercises All the Time
All professional bodybuilders will put their money into two of the easiest exercises to build huge biceps: barbell curls and dumbbell curls.
According to the pros, these two exercises have produced more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a sure foundation for building a program around you; however, let's also remember that professional bodybuilders who use steroids are going to have a stronger response to virtually any exercise they do.
I have no problem using these two exercises under one condition: you are getting stronger from one week to the next. As long as you are increasing the weight and reps relative to perfect form, then your arms should continue to grow.
Aim to do your barbell push-ups to about 110 pounds for a few “low speed” sets and your dumbbell push-ups to about 50 pounds for a few “low speed” sets that involve zero oscillation. and twists.
Once you can do barbell pushups up to about 110 pounds, you're ready to try these two different angles on the bar. You will need to decrease the weight a bit, but stick with these two variations until you can get back to doing them at 110 pounds (50 kilos):
Biceps Exercise 1 : “Stress” the outer portion of the biceps by placing your elbows outward, using a super close grip.
Biceps Exercise 2 : “Stress” the inner portion of the biceps by grabbing the bar with a super wide grip and putting your elbows on your sides (and don't let them swing).
Biceps Exercise 3 : To “stress” the brachialis and brachioradialis stick to the traditional hammer push-ups and reverse push-ups. Don't underestimate these two exercises in the least.
Use exercises like the Concentrated Bicep Curl or Alternate Bicep Curl with Supination.
Problem # 5 with bicep training: There is not enough tension in the muscle.
I think that many of those who train with weights do not fully understand the concept of isolation and, in fact, that of training a muscle. They don't know how to make the muscle work and fatigue.
Instead, you see a lot of swing, momentum, and poorly done lifts used to move the weight through every part of the body other than the one you're trying to train. The biceps have a very strong response to "constant tension" which means that you never have to give them a chance to breathe.
Keep the bar in constant motion without pausing at the top or bottom. Focus on squeezing the bar as hard as you can and never let your biceps relax until the set is done.
Your whole goal is to not allow any oxygen into the muscle which creates a spike in your anabolic hormones to promote muscle growth. Use a slower pace of 3-0-3 or 4-0-4 to get things done.
Focus on adding 5-10 pounds to each of your exercises over the next four weeks, keeping your rep and set ranges the same.
You don't need to do more sets or more reps. Focus on increasing more weight in the same set, repetition, rhythm, and rest prescription.