The Importance of Biceps Training
The biceps, one of the most important muscles in bodybuilding, is also the fullest and most beautiful muscle on your arms. Because few other muscle groups get the same attention as biceps, biceps are always visible when you wear short sleeves or tank tops because you can't show off your other muscles without clothing. As a result, well-developed biceps are a goal that almost every bodybuilding awareness strives for, and they are located as if placed on top of a booth.
If that's not enough to give your biceps an award, then you can put your life about the strength work you do in your life, and you may be able to ignore your biceps firing. But no matter what physical work you do, when pulling or carrying something occurs, your biceps will be involved in that movement.
In this article, we'll look at the anatomy of the biceps to explain exactly how we can work the biceps and increase the muscle strength and volume of your biceps.
Biceps Atonamy
We usually say biceps are the muscle that bulges when you bend your arm. Still, the biceps are two muscles, the biceps, and the brachialis.
Since the biceps is attached to the forearm's radius, it provides a lot of power for your lifting. The biceps are most active when the forearm is raised (palms facing up) and less so when the forearm is valgus (palms facing down).
Because the two muscle components of the biceps originate on the scapula, their muscle length is determined by the length of the upper arm. The biceps are at their longest length when your arms are naturally drooping but shorten when your arms are in front of your body and have some flex. This also means that the length of your biceps gives you the natural curvature of your elbow extension and allows you to lift your forearm.
Compared with the biceps, the brachialis is a relatively simple muscle. It only wears the elbow joint and is a pure elbow flexor.
How Fast Can Your Biceps Grow Bigger?
The biceps is a very strong muscle, and the effect of strength training and muscle growth is particularly obvious in biceps training.
The Best Exercises for Building Your Biceps
1. Barbell Curl
The barbell curl is the most classic and effective of all biceps exercises. Even if you only do this one movement in your biceps training, your biceps will be trained quite well.
Here are a few exercises for barbell curls:
It allows your biceps and brachialis to lengthen and contract over a long range of motion. When your forearm is externally rotated, your biceps exercise will feel amazing.
You can lift your upper arms slightly forward at the top of the end of this movement, squeezing your biceps for more force and muscle contraction.
To ensure this movement's quality, you must try to avoid using the elbows to move back and swing the body during the weightlifting process.
One study found that training focused on the biceps barbell curl was 80% more effective than other biceps training sessions over 8 consecutive weeks of biceps training.
2. Dumbbell Preacher Curl
Dumbbell pastor curls are different from barbell curls. Although they all exercise biceps, dumbbell pastor curls are more suitable for novices. Because doing curls on the priest bench can stabilize your movement trajectory, allowing beginners with non-standard curling movements to experience the feeling of stretched and contracted biceps
And by doing bicep curls with only one hand at a time, you can start with your weak side and be able to better correct the imbalance on both sides.
The downside of this move is that you can't use heavy weights, which could cause irreparable damage to your biceps.
3. Cable Curl
Cable curls are very similar to barbell curls, but cable curls give you more stable tension in your biceps because the bar's weight is always straight down.
Since the reverse of the force is the same as that of the barbell curl, the technique of this movement is the same as the barbell curl, but it is safer for beginners. It can ensure the smooth force and contraction tension of your biceps.
How often can you train your biceps?
For our bicep training, 1-2 times a week may be enough. In fact, biceps training twice a week is already considered overload training. The biceps belong to a small muscle group. Remember not to rush for success, or overtraining will cause your rhabdomyolysis.
If you can't help but want to train your biceps more than twice a week, then on the second or subsequent workout, decrease your biceps weight and increase your sets to increase your Biceps fatigue level.
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