How to train biceps

Many times people think that biceps are the easiest to train. Fitness coaches tell us that if we don’t master the correct training methods and do not perform the movements in standard ways, it will be difficult to train them. Here are some methods we have summarized that can effectively train biceps. We hope that they will be of some help to friends who like fitness and bodybuilding. Let’s learn together how to train biceps.

One of the keys to bodybuilding training is to change the training order and exercise movements frequently, because your muscles will quickly adapt to your training plan. Once you adapt, muscle growth becomes very slow. If you want to maximize the development of your biceps, you must pay attention to changing your exercises and stimulate them from various angles. For beginners and intermediate and junior bodybuilders, the following training plan may be a bit too much. But as long as you adjust and apply it, you will quickly adapt and be ready for heavy weight and overload training.

Training plan for beginners:

Action Number of sets Repetitions

Upright barbell curl 3-4 8-12

Training plan for beginner and intermediate bodybuilders:

Number of sets

Upright dumbbell alternating curl 3 8-12

Dumbbell Curl 2 8-12

Training plan for intermediate and advanced bodybuilders:

Sets and reps: Upright barbell crank

Curl 3 6-10

Standing pull-up curl 2 8-12

Dumbbell Curl 2 8-12

Once you can successfully complete the above training plan, you can start heavy weight, high intensity muscle training. The following training plans are what I have used in the past few years with great results, increasing my upper arm circumference from 44.5 cm to the current 58.4 cm.

Advanced Biceps Exercise

Training plan 1:

Number of sets

Standing dumbbell alternating curl 5-6 8-10

Crank barbell curl 5-6 8-10

Barbell Preaching Bench Curl 5-6 8-10

Here I would like to share some experience with you. Many people often exercise multiple muscle parts during practice. In this way, the muscles in each part cannot be well exercised. We should focus on training a certain part, and pay attention to timely rest after training, so that the muscles can get better rest and absorb nutrients more fully.