Biceps quick workout

For male friends, active exercise is a very important thing, because in addition to making their bodies stronger, they can also develop a more perfect figure. Men pay more attention to the training of biceps, so do you know and understand its training methods? Now I will introduce to you in detail the training methods of biceps.

1. High training volume: In biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets of training should be performed each time. 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.

2. Supergroup training method: The supergroup training method is particularly effective for increasing the biceps. It can stimulate more muscle fibers and create 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 of each set. 2. Don't use superset training rules for barbell curls. Because this compound exercise requires strong energy and adequate recovery. 3. Don't do supersets with your biceps with any other body parts besides your biceps. 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.

In fact, you should never be blind when it comes to muscle training. Only with the correct method can you achieve the best results. But in addition to training, some nutritional supplements should not be ignored. Combining the two will allow you to see the best results and have a more perfect body.