The muscles that we commonly refer to as the biceps are called the biceps brachii and are made up of two parts or heads: the long head and the short head. Its main mission is to carry out the mobility of the arm, specifically to produce the elbow flexion.
As many of us know, there is nothing more desirable in the world of fitness than big, strong and well defined arms . Everyone is concerned about the look of their arms and is looking for a volume boost at all costs.
To get better biceps we usually use various techniques, such as training them in isolation one day a week, doing hundreds of repetitions until they are completely fatigued or choosing to choose high loads to execute the typical barbell curls.
Find out which are the most effective methods to permanently grow your biceps.
3 tips to increase your biceps
1. Train them in isolation
It is true that to increase the arm it would be enough to perform compound exercises such as chin-ups, bench press or deadlift, but if we want to increase the development of these muscles much faster and in a more effective way, it is necessary to give it a specific stimulus. Also, adding more strength and endurance to bicep exercises will result in improvement in compound exercises.
2. Work them like the rest of the muscles
Many times you fall into the error of thinking that the biceps must be worked at high repetitions and with little weight. That is why in gyms we see users doing endless sets of biceps with ridiculous weights, believing in this way to be doing the correct training.
The truth is that you must work the biceps in the same way as another muscle . It is advisable to include both heavy series (around 80% of your 1RM) and lighter series. In variation is success.
3. Train your biceps several times a week
It is believed that training the biceps in isolation one day a week is sufficient for muscle development. Many of those who defend this position are based on the rest and time necessary for muscle recovery. This is true but it can suffer from several nuances.
Rest is necessary, but above all it is for larger muscles that have been worked with more demanding exercises and with much higher weights. This is the case with deadlifts and rowing, among other exercises.
The biceps itself is a muscle that is easier to recover, so it can be trained in a more continuous way, because the weights with which it is usually worked are not enough to leave them exhausted.
With this I do not mean that you work your biceps every day, since it is a muscle that is always present in pulling exercises, but if you program a more continuous training that in turn allows you sufficient recovery.
What exercises make the biceps grow the most?
1. Barbell curl
It is one of the most important exercises to work the arm muscles. To run it:
- Stand with your legs stretched out at hip width and hold a barbell with the palm of your hands facing up.
- Keeping your back straight and concentrating the effort on the muscles of the arms, perform an elbow bend to raise the bar to shoulder height.
- Hold the descent to return to the starting point.
2. Z-bar bicep curl
This exercise is similar to the previous one. The difference is the grip, much more comfortable and with the option to change it and hold the bar more tightly. In this way we will be working both portions of the biceps brachii.
The execution is the same as the one we have explained in the previous exercise.
3. Alternating dumbbell curl
With this exercise we will concentrate one more the specific work of the biceps of each arm.
- Stand with your legs straight and hip width apart, holding a dumbbell in each hand with the palm of your hand facing up. Then, flex your elbow to bring the dumbbell toward your shoulder.
- Later. Lower yourself to the starting position and perform the same execution alternately with one arm and the other.
4. Hammer curl
When working with this exercise we will change the focus of the muscles involved and we will also work the muscles of the forearm. To do this, do the following:
- Stand with your legs bent and hip width apart. holding two dumbbells in a neutral wrist position.
- Raise the two dumbbells until you find the point where the forearm and elbow are at 90º.
- Control the descent and perform the movement again.
5. Supine chin-ups
This is a very demanding compound exercise where most of the muscles of our body participate. To run it:
- Hang from a chin-up bar with your hands supine.
- Pull your body up until your chin is past the height of the bar.
- Return to the starting position and repeat.
Biceps workout
Day 1: jerk
- Barbell deadlift, 3x 4-6.
- Barbell row, 3x 4-6.
- Chin-ups, 3x failure.
Day 2: Push
- Incline bench press, 3x 4-6.
- Incline Dumbbell Bench Press, 3x 4-6.
- Close grip bench press, 3x 4-6.
- Military press, 3x 8-10.
Day 3: Biceps
- Barbell curl, 3x 4-6.
- Alternating dumbbell curl, 3x 4-6.
- Hammer curl, 3x 4-6.
Day 4: Leg
- Squat, 3x 4-6.
- Front squat, 3x 4-6.
- Romanian deadlift, 3x 4-6.
Day 5: Biceps
- Barbell curl, 3x 8-10.
- Hammer curl, 3x 8-10.
- Chin-up, 3x failure.
On days 6 and 7 you will rest.
Conclution
If you want to get a bigger size in your arms, try using this routine for 4 weeks. It is a basic routine that should serve as the main structure to complete it depending on your training and objective.
Remember not to focus your training exclusively on the proposed routine since it is rather indicated to insert it from time to time during your training routines.
Reference
- Matthews, M .. How to Get Bigger and Stronger Biceps in Just 30 Days. For Muscleforlife. ⌈Revised November 2016⌋.
