As about best bicep workout routine for you, we would like to dispel once a very popular myth is often claimed that some exercises develop the biceps in width, while others form the peak, the top of the third, fourth bottom and so on. In fact, everything is different: the shape of the biceps is determined genetically by 90%, and almost all of the exercises involve the biceps completely. Thus, to change the shape of the biceps almost impossible, it can’t be said about its scope.
Researchers at the Federal University of Rio de Janeiro in Brazil, decided to find out what the most popular bicep routine is the most effective for hypertrophy biceps. A comparison was made between lifting dumbbells for biceps standing, lifting dumbbells for biceps sitting on an incline bench, and lifting dumbbells “Scott’s bench”. The study involved 22 athletes with the experience of resistance the best bicep workout routine for mass.
The muscles of athletes attached electrodes to measure the burden on a particular portion of the biceps. Competition with a bang lost lift on the biceps on the “Bench Scott.” Firstly, in this bicep routine, the shortest range of motion. Secondly, on the “bench Scott” biceps receives less stress during the last third of the amplitude of flexion, and in the first third of the amplitude of the extension arm (negative phase motion).
When lifting dumbbells for biceps standing, and sitting on an incline bench, neuromuscular load is distributed evenly over the entire range of motion, making them the most effective exercises for developing strength and muscle hypertrophy.