Everybody keeps saying that heavy hitting can help grow your biceps, but I bet 99 out of every 100 of them know that. They will bring out a lot of popular theories and list some rules, but this is not enough. Biceps are the most difficult of all parts to train. As long as you are careless in one detail, your biceps will always be there, as if they have never been trained.
Through constant exploration, I have summed up a set of effective biceps exercise methods. During this time, I tried a variety of common training techniques and compared their effectiveness to single out the best. I now fully understand the secret, but I sadly have to tell you that it is much more difficult than I originally imagined. I boiled them down to 10 points, which couldn't be more streamlined. It takes some effort to study them carefully, but as long as you persist patiently, you will definitely gain unexpected rewards.
1. Amount of exercise
Almost everyone did not complete enough sets. No matter which part of the body is trained, it must be practiced group after group until the nerve synapses can no longer send impulses. If you believe in overtraining, you will definitely not meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. They'll say, "It's a small muscle group, so don't do more than 9 sets." To me, that doesn't really qualify as training. Now I do 20 sets at a time, but even this can’t be called an impact, it’s just daily training. Real impact training requires not only doing more than 20 groups, but also reaching the maximum number of times in each group. Don't count warm-up sets when counting sets, even though they are necessary.
2. Combination group (question: What is a combination group?)
Nothing mobilizes muscles and blood better than combo sets. Of all the body parts, the biceps are the most responsive to this technique, so I use it every time I train my biceps. But doing so makes the workout significantly more difficult. The combo is a powerful weapon, but it cannot be abused. The timing and location must be mastered. It may be helpful to read through the following suggestions carefully.
Don’t use sets all the time; put them at the end of every workout.
Barbell curls cannot be used as part of a combination set. This is a compound movement, which consumes a lot of energy but mobilizes few muscle fibers, otherwise it will only cause soreness.
Don’t do biceps sets consecutively. The purpose of a combo set is to push as many muscle fibers as possible to their limit, so you must have sufficient energy reserves before each start. To achieve maximum fatigue, maximum energy must first be available. I've found that the best way to maintain energy in the biceps is to train them in conjunction with the triceps. The strength of these two parts is almost the same and completely unrelated. When exercising the triceps, the biceps can recover from fatigue easily. vice versa. I only use combo sets at the end of the heavy lift, which allows the body to transition naturally to the triceps exercise. I combine triceps exercises with similar strength requirements to biceps exercises, such as dumbbell arm curls followed by dumbbell single-arm extensions; or seated dumbbell alternating curls followed by standing French curls.
There are only four biceps exercises that can be used in combination sets: dumbbell curls, arm curls, seated barbell curls, and cable curlers. Free-standing barbell curls are too difficult, overhead cable curls are too easy, and the Smith rack is too restrictive.
3. Maximum number of times
The number of reps in each group is gradually reduced, but the maximum number of reps must be achieved. No matter how heavy the weight is, only by reaching the maximum number of times can the muscles be fully involved in the exercise.
4. The fewer times, the better
The maximum number of reps should be reached within 6 to 8 reps. If it is more than 8 times, other parts of the body will enter aerobic exercise; if it is less than 6 times, it means that the auxiliary muscles have participated in the exercise, but the biceps have not yet been completely fatigued.
5. Randomly arrange the order
Assuming that the most difficult movements should be done when the strength is maximum, then barbell curls should be done first in every training. However, due to the body's strong adaptability, once you get used to this unchanging arrangement, the auxiliary muscles will complete a large part of the work for the biceps. By using a different movement each time, the auxiliary muscles won't have a chance to adapt, and the biceps will be forced to do all the work. For example, you can do arm curls or alternating dumbbell curls first. Although the weight may be smaller, the effect will definitely be much better because all the exercise is done by the biceps.
6. Biceps and triceps
Biceps can only be trained together with triceps. This suggestion is somewhat similar to the second "combination group", but here it is separated into two independent parts. If you put your biceps and chest together, as many people do, you will use up energy from your biceps when exercising your chest. Even though you think you're giving 100% of your effort, your biceps are getting only 80%. If you only train one body part every day, the impact will be better. bicepsCombined with the triceps into one part - the arm. The advantage of this is that after completing one movement with all your strength, you still have enough energy for the next movement.
7. Dumbbell curl
Dumbbell curls are the ideal bicep-impact exercise because you can do them with your arms crossed, giving both arms ample recovery time. The same goes for combo groups. In addition, dumbbells make it easy to adjust the weight.
The prone curl is an exception. It has too many limitations and a small load. Its effect on promoting muscle growth is far less effective than the above movements, so it is not suitable for impact training. I only use it for warm-ups, but add a few twists like slow curls and hit the top contraction every time. This goes a long way in promoting blood circulation. I usually do 6 to 8 sets, using the same pyramid-shaped rep arrangement as in formal training. However, I never include it in formal training.
8. Arm curl
Arm curls must be included in biceps training, and any form is acceptable. The arm curl can achieve the perfect unity of movement and strength of a single muscle, which is unmatched by any other movement. The elbow immobilization allows you to use as much weight as possible, while the shoulder immobilization allows individual muscle movements to be achieved. I usually use two different angles: with a tilt arm stand, the body is moved back, providing more power through a leverage-like action; with a vertical arm stand, the arms are vertical, allowing for better reach Single muscle movement.
You can do this with a dumbbell in one arm or each hand, or you can use a barbell. Dumbbells allow you to hold them in a variety of ways, including palms up and in, to highlight different parts of your biceps. The barbell puts all the pressure on the biceps belly.
9. Barbell curl
Just because I suggest you don't include barbell curls in your set doesn't mean you should exclude them entirely. Quite the contrary, no bicep training program should be complete without them. There must be more than one free weight compound movement in any muscle group exercise program in order to allow all muscles to exert maximum strength in the same movement. Otherwise, there is no way to get both the target and auxiliary muscles working at full strength at the same time. Every time I train, I have to do 5 sets of barbell curls. The first set is 8 times, and the last set is 6 times. I use the maximum weight and train to the maximum number of times. This is a standard training schedule.
At the end of each training session, I do a set of half-barbell curls at 70% of my maximum strength. It's an unconventional move, but it works. I sat on the bench, held the barbell in my hands, stopped halfway down, then closed my eyes and kept curling. Lower to the halfway position each time and do this until you can't move any further.
10. Use force throughout the process
In order to achieve the best results, be sure to firmly control the movement of the dumbbell and use force during the descent., do not let it fall naturally. Also be careful not to overextend, as it's easy to injure your biceps and elbow joints by fully straightening your arms under heavy pressure. Focus on your biceps as you curl upwards, compressing hard at the top. Don't worry too much about the size of the weight you use. If you feel good, increase the amount. If you feel bad, reduce the amount until you find the weight that suits you best.
Don’t wait until you get hurt to discover your mistake. Many bodybuilders are very concerned about other people's opinions, especially the size of the weights, for fear that others will look down on them. I heard a lot of people say, "Look, that's Lee. He looks like he's in a lot of pain, but he's only carrying so much weight." I never take such words to heart. My purpose is to exercise, not to be in the limelight.
Li. Priest's training plan
Monday Legs
Tuesday Back
Wednesday chest
Thursday Shoulders
Friday Arm
Weekday door rest
Priest’s Biceps Impact Training Method
Actions, sets, times
Beginners
Bent position curl 3 10-12
Barbell curl 3 10-12
Alternating arm curl 3 10-12
Barbell arm curl 3 10-12
Dumbbell arm curl 3 10-12
Intermediate
Bent position curl 4 6-8
Bar Curl 4 6-8
Dumbbell arm curl 4 6-8
Seated alternating curls and 4 6-8
Seated French Curl Combination 4 6-8
Seated Bar Curl 4 6-8
Advanced person
Bent position curl 5 6-8
Seated Bar Curl 5 6-8
Curl bar curl 5 6-8
Dumbbell arm curl 5 6-8
Seated alternating dumbbell curls and 5 6-8
Standing French Curl Combination 5 6-8
Seated Bar Curl 5 6-8
Compiled by Huang Xing
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