Anatomy of muscles
Biceps, or the biceps, is the most visible and bulk arm muscles. The proximal part of the biceps has two heads – long and short. The biceps flexes the arm at the shoulder joint and the forearm at the elbow.
Big biceps are considered to be one of the main objectives of the training many athletes because it is the size of the biceps decided to evaluate “sporty” person. In this article we will talk about the basic rules of exercise of this muscle.
The best exercises for biceps
Curls with dumbbells or a barbell standing – a classic exercise for increasing the mass of the biceps. It is important to note that the key to this exercise is not to use the maximum weight, and perfect performance technique.
This is usually true for barbell curls or dumbbell on the bench by Scott. This exercise provides isolation of the biceps and increases blood flow to the muscle. All this makes it ideal for Pumping and supersets in the end of your workout.
The program training biceps
Most trainees say that the biceps, gaining a certain amount, stop growing even in the face of constant increase in operating weights. In this case, help complete supersets, biceps give a powerful impetus for the shift in growth:
Raising the bar for biceps – 10 repetitions.
The rise of the biceps with dumbbells standing – 10 repetitions.
Bending EZ-rod on the bench Scott – 10 repetitions.
Exercises are performed without interruption, one after the other – 4 approach. The break between sets – 30 seconds. Do not add to the program other exercises or training to carry out more frequently than once a month.
Why not grow your biceps?
Quite often stunting due to biceps sustained development of related muscles. In fact, the body does not trigger the growth of the biceps in order to avoid injury “secondary” muscles, tendons and ligaments.
By “secondary” muscles are primarily forearms, triceps and delts. Beginners often pay more attention to the biceps, as the most prominent muscle, forgetting about the others. However, it is important to train all the muscles of the arms in the complex.
Secret traced veins
In fact, you will achieve noticeable veins on his hands, is influenced by both genetic factors (depth of the veins is not possible to change the training), and the total amount of fat. Remember that facilitates drying rendering veins on biceps.
Sports nutrition containing nitric oxide, is also able to expand the venous channels, increasing the filling of veins with blood. However, it is important to note that, firstly, it is only a temporary effect, and, secondly, such additives can not be considered harmless.
Biceps in the home
Unfortunately, if the arsenal of home gym is not the rod, and heavy dumbbell incline bench, then conduct an effective bicep workout you do not get. Light exercise with dumbbells and body weight are not effective.
Training with the help of reverse grip pull-ups on the bar, of course, give some increase in the arm muscles, but fast enough you will reach a physical limit, then you will need more serious training equipment.
Biceps barbell or dumbbells?
Exercises performed with a barbell, it is advisable to use at the beginning of strength training. In this case, you will be able to carry out their work with a serious weight, providing a strong impetus to increase the weight of the biceps.
Dumbbells are useful for performing isolation exercises and work on relief. In addition, dumbbells allow you to concentrate on the technique of execution and the sense of working muscles, which, of course, extremely important in training biceps.
Biceps growing on a “progress – stagnation – shift – progress.” Connect the advanced technology in the period of slower growth, as well as follow the development of the “secondary” muscles, keeping in mind that growth is possible only in the hands of the complex.