Some powerful biceps are indicative of hard work in the gym and arduous muscular discipline, in addition to grant an appearance of strength and harmony (if you have developed the rest of your body evenly) that look great on a muscular body. Here we offer you all the details to make your biceps session will perform at its best.
We must remember that the biceps is a small muscle, this means that there is no need to submit it to excessive loads to make it grow, but the strict form and the right combination of exercises will be more than enough to make your biceps stand out.
Train the biceps is common between once and twice a week. If you are already a concurrent advanced to the gym, you can train twice, but taking the precautions of not overtraining. It is usual to combine training biceps with triceps on the day of arms in the gym, and also give a little push combined with either chest or adding them to day back (if they have not decided to combine dorsal with trapeze) .
1) Dumbbell Biceps Curls 3 sets of 10 repetitions each.
2) Bicep Curls with EZ bar (outer grip bar) 3 sets of 10 repetitions each.
3) concentrated Curls 3 sets of 10 repetitions each.
4) Hammer Curls 3 sets of 10 repetitions each.
Remember moderate weights, plus adequate rest between exercises, and then you must make your triceps session, for which you will not feel too tired. It is also important to analyze the biceps is composed, as its name implies, are pos compounds two muscle heads: one long and one short, and are activated at the same time during exercises, but with a slight detail that you can use to your advantage: when the biceps exercises is performed with the palms slightly inclined towards you, the inner head is more than the outer active, and when the palms are parallel to the floor or perpendicular to it, the head external activates a greater extent than the inner. This detail can help you develop truly impressive biceps. Here is a list of exercises to activate the inner and outer heads
1) Dumbbell Curls.
2) Curls with EZ taking the bar inside the bar grip.
3) Curls concentrates.
4) Curls preacher dumbbell arm.
1) Curls with straight bar.
2) Curls EZ bar taking the outermost grip bar.
3) Curls with short straight bar low pulley.
4) Curls hammer.
5) Curls on incline bench
Ideally combine biceps training exercises so that the external head activating equilibrate with the inner head to activate muscle. Thus your biceps will receive more encouragement and will develop faster.
If you want to combine your workout biceps muscle group of large considered (chest, back, shoulders), it should not perform more than two or three exercises per session, and you’ll be pretty tired after subjecting another muscle group an arduous effort. It is best to combine exercises external and internal head (one and one, for example), and further that varies between barbells and dumbbells for the stimulus is the most diverse possible.