Biceps training method

There are different ways to exercise the body, the most common one is running. Running is very helpful for improving all aspects of the body, because running every day is very helpful for the body. You should also pay attention to the methods and techniques when running. You can't be casual when running, otherwise it will easily cause leg problems. You should also pay attention to this. So how to train the biceps? The following is a detailed introduction.

How to train your biceps:

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 is a small part and each training

Can exceed 9 groups. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion.

Superset training rules

The superset training method is particularly effective for increasing the size of the biceps, as it stimulates more muscle fibers and creates better

Congestion. I use superset training principles in every training session. The following points should be noted when using the supergroup training method.

1. Don't do supersets for every exercise, just the last two exercises in each set.

2. Do not use the superset training principle for barbell curls. Because this compound exercise requires

For strong energy and full recovery.

3. Except for the triceps, do not combine the biceps with other parts of the body to do supersets. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training.

4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension.

5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

After understanding the methods of biceps training, when choosing to train biceps, men can follow the above methods. Biceps training also requires a long time, so men also need to be patient. Many people do not have much patience when training biceps, so it is difficult to succeed.