Let's go back to some areas of greatest interest. At least my friends and I like biceps training best!
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When we were young, when someone asked me to "show my muscles", the first thing I did was to show my biceps as much as possible!
I bet you've all done it and done it!
Here I want to talk about three different types of biceps training arrangements, from primary to advanced, hoping to help you improve the appearance of biceps.
Biceps training for beginners
Duration: 3-4 months.
Frequency: twice a week, with at least 2 days' rest between trainings.
Goal: improve your body shape, develop the stability of muscle strength, and hope to increase strength step by step.
Methods: Low load (low weight, low number of groups, low maximum weight) and maximum attention on exercise.
Note: At the beginning of fitness "career", it is very important to concentrate on improving strength. You want to develop the right muscle foundation and then continue to increase the actual size to strength.
In order to help the development of arm muscles, it is also important to combine biceps training with back movements (rowing, pull-ups, etc.). ).
Suggestions for action at this stage:
Standing barbell bending
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Three groups, each group 10- 12 times, rest for 2 minutes.
Standing dumbbell bending
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Three groups, each group 10- 12 times, rest for 2 minutes.
Standing barbell bending is the best biceps training to enhance muscle quality.
Biceps training in intermediate stage
Duration: more than 6 months
Frequency: weekly 1 time, and rest for 5 days before the next exercise.
Goal: Increase strength (heavier weight) and strength.
Methods: Increase the amount of training, change the training times, and use more advanced biceps training and training techniques.
note:
Use the same weight in all groups. The appropriate weight is to make each group do 8- 10 barbell bending, and rest for 20 seconds between the two groups.
For moderate-intensity biceps exercise, it is also important to increase back exercise.
Decreasing groups can be arranged in the training plan: after the end of the first group, the next group will lose about 15-20%.
Suggestions for action at this stage:
Barbell bending
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4 groups, 6-8 times in each group, take a rest for 2 minutes.
Sit on the dumbbell and bend over.
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4 groups, 6-8 times in each group, take a rest for 2 minutes.
Bending barbell
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5 groups, each group 8- 10 times, each group rested for 20 seconds.
Hammer bending
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For more than 2 groups, each group in the decreasing group should rest for 2 minutes at 6- 10.
Congestion group (one arm and one leg bending)
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Two groups, each group has 20 breaks 1 min.
Biceps training in advanced stage
Duration: over 12 months.
Frequency: weekly 1 time, and rest for 5 days before the next exercise.
Objective: To combine increased training with advanced technology and intensity.
note:
Use the same weight in all exercises. Complete the specified number of times in the right way.
Supplementary exercises are also important.
Normal exercise, but the centrifugal contraction (reduction) stage must be slower.
Suggestions for actions at this stage (most actions are the same as the previous stage)
Barbell bending
4 groups, 6-8 times in each group, take a rest for 2 minutes.
Sit on the dumbbell and bend over.
4 groups, 6-8 times in each group, take a rest for 2 minutes.
Bending barbell
7 groups, 8- 10 times in each group, and each group rested for 20 seconds.
Dumbbell bending of priest stool
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10 each group slowly contracted by centrifugation and rested for 2 minutes.
Congestion group
Group 2, 20 times, rest 1 min.
You can use one or two arms to do a dumbbell bend on the priest bench.
The technical requirements of biceps training are not difficult, and every training movement has it. Use a suitable weight that can complete the number of times I recommend, and don't exceed this weight and number of times.
Ok, I hope this introduction will help you, let me know your progress and your biceps exercise!
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