3 main exercises for high-quality biceps development

Author of the article

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

The biceps is one of the smallest, but at the same time the most active muscles in our body.

Its beautiful elevation and relief are largely determined by the shape of the lower internal part - the brachialis.

It is this small muscle that will be discussed in this article.

You'll learn how to tone your inner biceps with effective exercises.

Anatomy

The muscle is like an elastic band.
It is attached at both ends to the bones and can stretch and contract, producing movement in the joint. The muscle attachment points cannot be changed. They cannot be moved a little further either by stretching or by any other means other than surgery. Some people have naturally long muscles, that is, their ends are attached far from the joint, while others have short muscles. When the joint is fully extended, the muscle is at its longest state and cannot be made longer. An exception is when the muscle at rest is spasmed and shortened relative to its normal state, that is, the joint is not fully extended at rest.

When and at what age can you start training?

In the gym at home, a girl, a man, a guy can do fitness at home and in the gym from the age of 14 under the supervision of a trainer so that at the beginning of your sports journey he will give you the technique for performing all the exercises that can be done in the gym at home!

Pump up biceps in the gym at home

If you only train one biceps, your figure will not fully develop, including the volume of your arms, and if you do not train all the muscles of the body, our body is one single whole and all changes in the figure occur naturally; these are physiological characteristics of the body from which you cannot escape anywhere! If a person’s own weight increases, then all his muscles increase in size, so it is important to train all muscle groups of the back, legs, chest, abs, and not only pump up the biceps so that only it becomes big!

How to pump up biceps for a teenager at 13, 14, 15, 16, 17, 18 years old

The muscle structure and volume parameters will change every month of training if you perform the exercises 2 - 3 times a week so that the arm muscles have time to recover between workouts. If the muscles hurt, then it is better to postpone the training to another day when they stop hurting! Professional advice

Basic exercises for pumping up biceps with dumbbells and barbells

Photos of biceps 35, 40, 42, 45, 47, 50, 55 cm for men, guys, how to pump them up!

Exercises with dumbbells to pump up your biceps

• Standing arm curl with dumbbells with a classic grip (can be performed while sitting)
• Alternately standing arm curls with dumbbells (can be performed while sitting)
• Standing hammer grip curl (can be done while sitting)
• Seated one arm curl with dumbbell
• One arm curl while sitting on a bench

Exercises with a barbell to pump up your biceps

• Standing curl with a barbell with a classic grip
• Close-grip standing barbell curl
• Hammer Grip Barbell Bend
• Reverse grip barbell curl
• Bend sitting with a barbell on a Scott bench

Exercises on machines to pump up your biceps

• Bending while sitting in a simulator on a Scott bench
• Standing crossover bend with underhand grip
• Standing crossover bend with overhand grip

Biceps training program with dumbbells and barbell

EXERCISE – HAMMER

EXERCISE TECHNIQUE – another exercise aimed at training the forearm, with the difference that, unlike conventional dumbbell bending, there is no rotation of the hand (supination), and the dumbbell is moved with a neutral grip in one position when the thumb is pointing upward.

TIPS - To get the most out of your biceps, start with double-arm curls, and when you feel muscle failure, start doing alternate-arm curls. An additional 2-3 repetitions will better stimulate muscle growth.

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Reverse (supinated) grip pull-up

This exercise should also be included in arm training - that's what science says. For example, experts from the ACE (American Council on Exercise) organization in 2014 found that the pull-up suddenly took second place in terms of EMG activation of the biceps muscles, surpassing even the basic barbell curl and second only to the concentrated arm curl.

A couple of reasons why the pull-up is still better than any variation of the biceps curl (for mass):

• this is a multi-joint movement,
• The biceps are primarily composed of fast-twitch fibers (research) that are activated when the intensity increases (research).

So if you are aiming for maximum mass, it is recommended to start your workout with pull-ups.

2. Curls with dumbbells on an incline bench (for a long bun)

Although both biceps tendons work together when curling your arms, certain exercises can activate one or the other to a greater extent. In this movement, the emphasis is placed on the long (outer) head.

In general, all variations of biceps curls, in which the arms are moved behind the body, place more load on the long head (research).

3. Concentrated biceps curl with a dumbbell (for a short bun)

Now let's give a stimulus to the short (inner) head.

As mentioned earlier, this exercise is the champion in activating muscle fibers of all “biceps” exercises.

Maximum activation comes from a combination of arm flexion and forearm supination (outward rotation), another function of the biceps (research).

When flexing the forearm, it is important to add supination (turn outward) - this allows you to fully load the biceps muscles. Scientists also noticed that research participants gave their all with great pleasure when performing this version of the biceps curl.

Apparently, the brain-muscle connection is highest (which, of course, promotes hypertrophy)

Scientists also noticed that study participants gave their all with great pleasure when performing this version of the biceps curl. Apparently, the brain-muscle connection is highest (which, of course, promotes hypertrophy).

4. Curl with EZ bar and pronated grip (for the brachialis)

And let's finish off the arm flexors with an exercise in which the shoulder muscle (brachialis) works more.

Since the biceps are more actively involved when the forearm is supinated, a pronated grip takes the load off them and transfers them to the brachialis (study). And a curved bar is more comfortable for the joints involved (compared to a regular bar).

An example of a program for a balanced increase in biceps muscle mass:

• Pull-ups: 3 sets of 6-8 repetitions,
• Curls with dumbbells on an incline bench: 3 sets of 6-8 repetitions,
• Concentrated biceps curl with dumbbell: 3 sets of 6-10 repetitions,
• Pronated grip EZ bar curls: 3 sets of 6-12 reps.

It's unlikely that you have a separate biceps day, so it makes sense to split this program up and do it in parts on different days of the training week.

Video:

This was the basic program for balanced mass gain, and now let's work on the lagging bundles/muscles.

CONCENTRATED BICEPS CURLES

EXERCISE TECHNIQUE – sit on a bench, rest your elbow on the lower part of your quadriceps, tilt your body forward and lift the dumbbell up with a concentrated movement. Do not pull the dumbbell with your whole body, just move your arm up and down. Don’t forget to breathe correctly, exhale when going up, inhale when going down.

TIPS - in order to pump up the peak of the biceps well, this exercise must be performed at least once a week and at the very end of the arm workout. No matter how hard it is, do not shift the elbow support towards the groin, it should be almost near the knee, if the weight does not give in, reduce it, but do not violate the technique.

Biceps muscle anatomy

Before you start doing biceps exercises in the gym or at home, let's first briefly study the anatomy and functions of this muscle. As the name already makes clear, the biceps consists of 2 heads:

• Long. Located on the outside of the limb.
• Short. Located on the inside.

Despite the names, both heads are the same size. Connecting with each other, they form an abdomen, which turns into a tendon and is attached to the tuberous part of the radius. The biceps of the upper limb ensures flexion and extension of the limb at the elbow joint, and also helps to rotate the forearm in the hands. In some cases, the biceps muscle acts as a stabilizer, helping to control the weight of the body.

Main functions of the biceps muscle:

• flexion of the forearm at the elbow joint and its outward rotation;
• external rotation of the forearm from internal rotation, subject to incomplete flexion at the elbow;
• flexion of the shoulder joint;
• adduction of the upper limb;
• bringing the limb into a horizontal position;
• abduction of the arm at the shoulder joint in a palms up position.

In addition, the biceps muscle of the upper limb helps to hold the head of the humerus in the scapular articular cavity when the arm hangs down when holding large weights, as well as when lifting heavy objects.

Biceps exercises in the gym, the implementation of which must first be supervised by a trainer, involve loads of varying intensity for effective pumping and uniform development of both heads of the muscle. To achieve quick results from training, men and women can use various sports equipment:

• barbell;
• weights;
• dumbbells;
• special exercise machines with hanging weights.

Watch this video on YouTube

Watch this video on YouTube

ARM CURL WITH DUMBELLS ON SCOTT BENCH

EXERCISE TECHNIQUE – take a dumbbell in your hand, no matter your left or right, whichever is more convenient, start with it, then rest your working hand on the bench cushion so that it is strictly fixed and does not move to the sides, fully extend your arm at the elbow joint.

Before lifting, tense your abdominal muscles, your feet are firmly on the floor, your non-working hand lies on a pillow to fix the position or on your thigh, then bend your arm and lift the dumbbell up, just make sure that the tension is in the biceps, do not throw it too high on your shoulders, then lower it down.

TIPS – start with light warm-up weights, gradually moving up to heavy ones. To get the most out of your biceps, perform negative reps on the last set, take a decent-sized dumbbell and, using your other hand, lift the dumbbell, but lower it only with your working hand and slowly.

Exercises for girls

It is very difficult for a girl to cope with such a task. They easily pump up their legs, butt, and abs, and forget about their arms, although flabby limbs will look funny against the background of a beautiful body. It must be remembered that with age, the shape of the muscles in the arms of the female half sags. It can be maintained through physical exercise.

There is no need to think that it is realistic for a woman to increase her biceps to the size of an outstanding athlete. You will be able to pump up your arms to a slight outline of some muscle groups. How many months can it take to correct the shape of a woman’s neglected arms? It all comes down to a properly designed arm training program.

BICEPS CURL WITH RUBBER

EXERCISE TECHNIQUE – step on the rubber with both feet, feet shoulder-width apart, back straight, abdominal muscles tense, then holding both ends of the rubber in your hands, perform arm curls up to your chin, straightening your arms, do not let your biceps rest, keep it in constant tension. This is usually used at the end of a pumping exercise.

TIPS – To make your arms as engorged as possible and visually enlarge them for a short period of time, perform the maximum amount of flexion at speed for 30 seconds.

A few more articles to help you develop an epic organism

1. How to choose the weight of the weight in order to progress and not get injured2. How to avoid stagnation in sports progress3. How often do you need to train to get big?4. What to do if you train a lot and eat right, but to no avail5. The main reason for the vital need for strength training after 306. How not to get fat at home. 5 top exercises for core muscles

The author is on Instagram, and.

iPhones.ru

Or maybe even three times. After all, as practice shows, even experienced gym goers make typical mistakes in exercises to develop biceps, which greatly hinders progress.

Anatomical structure of the biceps

To properly pump up your biceps, you need to know how it works. First things first, its main function is to bend the elbow. Simply put, the biceps serves to bring the forearm towards the shoulder. The secondary function is supination or rotation of the hand.

And although we often think of the biceps as consisting of two parts (hence the “bi” in the name), it is actually made up of three. The main fragment that makes up the bulk of the biceps is the long and short heads. Therefore, brachialis is no less important.

The short head is on the inside of the arm. Therefore, it is often called the inner head. The short head makes up most of the mass of the arm when looking at the biceps straight on. It is more actively used when the hands are located narrower than the shoulders or directly in front of the body. This means that the best biceps exercises, like the EZ bar curl or Scott curl, will primarily target the short head.

The long head is on the outside of the arm. This is the section of the biceps that forms that very impressive mound. It is used in exercises where you keep your arms at your sides or wider. Moves like the incline biceps curl or the wide-grip biceps curl will engage the long head more. The difference in stretch when you move to the sides of your body or when you have your arms in front of you should be fairly obvious. It is this difference that determines the emphasis on one or the other head of the biceps.

Working your brachialis is like lifting your biceps up. Chances are you don't do this enough and often forget about it. Still, if you want to look your best, it's something you need to keep in mind. The brachialis is located on the outside of the arm between the long head of the biceps and the lateral head of the triceps. This muscle is best activated if the hand is in a vertical or neutral position. He trains best with hammer grip curls.

Among other things, this helps to pump up the forearm, since this position also engages the brachioradialis muscle on the upper side of the forearm. It will take a long time before this muscle begins to be visible, but for everyone who understands this at least a little, the sleeve outlines a powerful tuberous brachioradialis.

Now that you understand the structure of the biceps, it's time to get to work. Using any of these techniques will give you arms as wide as a valley and as powerful as a mountain.

HOLDING THE PANCAKE AT STATIC

EXERCISE TECHNIQUE – an excellent exercise for the biceps, like an abdominal plank, a static exercise that strengthens the biceps, making it more resilient. The essence of the exercise is simple, stand with your feet shoulder-width apart, extend your arm forward and turn it palm up, place a weight on top of your palm that you can hold for at least 30 seconds. The second hand rests on the side to stabilize the body.

TIPS - to hold the dumbbell longer, tighten your core muscles, this will allow you to better balance your torso; if your lower back experiences discomfort, wear an athletic belt.

Lifting dumbbells for biceps while sitting on an inclined bench

An exercise as effective as PSHNB and complements it well on arm day.

The tilt angle of the bench is 45°. The main condition for performing the exercise correctly is to keep the elbow in place when lifting the dumbbell to the biceps.

The biomechanics of the movement are exactly the same as in the biceps curl. When the elbow remains in place, the entire load falls on the biceps brachii muscle and peak contraction can be achieved.

By bringing the elbow forward and actually placing it under the dumbbell, all the load goes from the biceps to the joint. The biceps muscle relaxes, peak contraction is impossible, and muscle tension is completely lost.

To place your elbows in the correct position, just sit on a bench and simply lower your arms with the dumbbells down. This is the starting position and the elbows should remain in this position throughout the entire exercise.

The technique of execution is for the most part similar to that in PSHNB: peak contraction at the top, do not relax your arms at the bottom. You can raise both hands together, or alternately. In the latter case, keep the “resting” arm slightly bent, maintaining slight tension in it.

The difference from PSHNB is only in the supination of the hands. That is, in the lower position the dumbbell is parallel to the body, in the upper position the hand turns outward.

Sample workout for beginners

Training the lower head of the biceps includes many exercises, but most of them are inaccessible to beginners.

Training for beginners is as follows:

1. Standing biceps curl with a straight grip.
2. Lifting dumbbells while standing (without turns).
3. Hammer curls. Some trainers may give them to advanced beginners.

The lesson plan for beginners has the same features.

The main characteristics of the training plan for pumping the long head:

• Number of repetitions – 3 sets of 12 times.
• The frequency of classes is 2 times a week, the minimum break is two days.
• The task is training, getting used to the load, mastering the basics and beginning to develop strength qualities.
• The goal is to slowly build muscle mass.
• Rest between sets – 2 minutes.

Listen to the coach and try to correct all comments. Until the technique of performing the exercises is established, it is most difficult to train.

The duration of the initial stage should last 3-4 months.

Only after this time can you move to the next level - advanced beginner.

You can get the title of “amateur” only after regular training for 6-8 months.

Biceps peak. A high biceps peak is the result of the right training strategy.

I have heard very often that the height of the peak of the biceps is just a matter of genetics. From this we can conclude that my biceps are not my fault. They came to me by nature. I fundamentally disagree with such statements. I have seen many athletes of completely different levels, and I can say with confidence that the height of the peak of the biceps depends entirely on your training strategy. We all know that basic exercises build mass well. Many bodybuilders are literally obsessed with this type of training. They perform 4-5 basic biceps exercises, but this does not bring results. Or rather, the mass is there, but the peak itself is not growing. I myself noticed that from such training the biceps begins to adapt to the loads. In response to regular heavy training, it spreads even more along its entire length. Thus, if previously the contraction of the peak of the biceps occurred exactly at its center, then the biceps tissue contracts evenly from top to bottom. It is almost impossible to stop this process, since it is physiological in nature. Even if you then take up targeted pumping of the peak of the biceps, it will not bring results. However, if you take up isolated exercises from the very beginning of your training, you stimulate natural mechanisms in which the maximum load is concentrated in the very center of the biceps. These exercises will significantly improve your biceps, even if genetics have failed you. When I started working out as a teenager, my trainer told me from day one to do only isolation exercises for my biceps. By the way, Joe Wider shared the same point of view. Our views were similar

We both followed from the fact that the biceps itself will gain mass from heavy back exercises, so in pumping up the biceps you need to work only on its quality by performing isolated exercises. However, be careful. Such exercises overload the lower biceps ligament, which can become inflamed.

Therefore, never fully extend your elbow. Moreover, the lower part of the amplitude can be consciously reduced. After all, we only need the final section of the movement, which ends with a peak contraction of the center of the biceps. Surely many novice athletes would like to hear from me some secret for pumping up the height of the biceps. We'll have to reveal it: this is the Hammer exercise. Surely you have heard about him and know him well. You perform regular curls, but the dumbbell is in a vertical position. This exercise directly targets the brachialis muscle, which is located directly under the biceps. The load on it causes it to thicken and push the biceps outward. I did the Hammer on Scott's bench, which provided him with even more isolation. Arnold Schwarzenegger.

Grip

It is impossible not to say at least a few words about the grip. The grip should be such that the English word for it is loose. That is, not tough. A tight grip, in which your fingers are compressed very tightly, forces you to use your forearms to the maximum. Of course, there is nothing wrong with developing forearms. The problem here is somewhat different: the forearms will get tired before the biceps can receive sufficient load. So it’s better to constantly change your grip, choosing it in such a way (even open) that your forearms get tired as little as possible.

Ways to thicken the penis

Increasing the thickness of the penis is a long-term process that requires a man to regularly carry out physiotherapeutic procedures and use massage techniques. To increase the circumference of the penis shaft, you can use special exercises, mechanical devices (simulators) or resort to plastic surgery. The most common ways to correct penis size include:

• jelqing;
• Yulia's technique;
• clamping;
• pumping;
• minimally invasive operations (lipofilling);
• muscle tissue transplantation.

Before increasing the diameter of the penis, it is recommended to consult a doctor. It should be understood that improper use of exercise equipment and massage techniques can lead to negative consequences, including erectile dysfunction.

What is a biceps?

First, a little anatomy. The biceps muscle is a large muscle located on the front of the upper arm. It is the pumped up biceps that is one of the symbols of developed human muscles. The condition of this muscle plays a major role in creating the image of a healthy and athletic body. The biceps has two bundles, which is where its name comes from (“bi” – Latin for “two”).

The long bun is located on the outside of the shoulder. It starts from the upper edge of the shoulder blade. The second, short bundle is located on the inside of the arm. The two bundles merge into one muscle, forming the characteristic tubercle of the radius. The main function of the biceps is to flex and extend the arm at the elbow joint. The main set of exercises for developing biceps is based on this movement.

There is a myth that there are exercises to increase the width of the biceps, and with the help of a set of different presses you can change its shape. But this is not so, because the shape of the biceps is individual, and 90% is determined by nature. And only the remaining 10% is our ability to change the size of the biceps.

Approaches and load

Everyone should choose the ideal number of approaches based on their capabilities and desires.

However, the minimum number of approaches must be two, regardless of the athlete’s gender.

Ideally, you can complete three, four, or even five sets in one workout.

There is such a dependence: the more difficult it is to perform the exercise, the fewer repetitions you need to do, but increase the number of sets.

Thus, the load is divided into smaller “portions”. It is necessary to be able to choose shells of the “correct” weight.

The mass should be such that 15-17 repetitions of one movement do not cause severe fatigue, but at the same time they are well felt by the body and hands in particular.

For example, the weight of dumbbells for men may be limited only by their physical condition and the desire to grow in size.

For girls who just want to get their arms in shape, but not pump them up, three-kilogram dumbbells will suffice.

If you are a professional athlete who wants to show off your relief on an equal basis with men, you can take any weight with which you can train without harm to your health.

Technique for performing biceps exercises in a crossover

You can give your biceps a distinct shape using a crossover. It is recommended that experienced athletes perform muscle pumping. This exercise will be useless for beginners, since during training the biceps only perfects its shape.

A crossover is a universal exercise machine that can be used to train various muscle groups. Most often it is used to pump the biceps. Crossover biceps can be shaped in several ways, the most common exercises being biceps curls and standing biceps curls.

Exercises on such machines can be performed by all athletes. However, some of them are recommended only for experienced bodybuilders.

Arm Curl

Biceps curls in the upper block belong to the group of isolating exercises. Thanks to crossover training, you can increase the middle part of the biceps, giving it a convex shape and relief. Bending your arms on a crossover is done as follows:

• before starting the lesson, you need to prepare the simulator - attach the D-type handles to the two crossover cables;
• then stand up or sit down, grab the handles using an underhand grip;

Important! Starting position – arms are at the same level with the tensioned cables, straightened or bent at the elbows

Biceps curls using a machine are an effective exercise for sharpening muscles.

• begin to perform the exercise while inhaling, tensing the biceps muscles and bending the elbows, pulling the handles of the exercise machine to the head;
• when your palms take a position above the deltoids, you need to take a short pause and strain your muscles with all your might;
• As you exhale, the arms return to their original position.

Recommendations for performing the exercise:

1. It is recommended to perform the exercise with both hands at the same time, otherwise the torso will tilt.
2. It is better to install the simulator blocks 30 cm above the level of the shoulder girdle. This distance provides optimal amplitude.
3. The pull of the upper block should not allow the hands to straighten. You can bend your wrists closer to the top point.
4. When performing a biceps pull-down, the lower limbs, upper arms and torso should remain stationary. Only thanks to the stable fixation of the limbs do the biceps muscles contract as much as possible.

To perform biceps exercises on a crossover, you need to have developed arm muscles. Beginners should avoid such activities.

During this exercise, the upper part of the forearm, middle and lower part of the biceps are involved. The exercise is performed as follows:

• starting position – standing, torso turned to face the machine;
• take the W-shaped handle in your hands and grab it so that your palms “look” up;
• straighten your elbows and, while inhaling, pull the handle upward;

The most effective exercises for pumping up the middle part of the biceps are raises and curls.

Important! The elbows must remain stationary while performing the deadlift.

• when the handle is in the chest area, you need to additionally tense the biceps muscles;
• As you exhale, the bar is returned to its place.

Mindlessly performing exercises on machines can lead to negative consequences

During training, it is important to focus on muscle work and not allow your torso and arms to make unnecessary movements.

The crossover pull-down is considered an exercise that is not recommended for beginner athletes. It is suitable for experienced athletes who are sharpening already formed biceps muscles.

It is better to perform crossover exercises at the end of a biceps workout. It is advisable to pump up your arms before this, using lifts with a barbell or dumbbells.

Perform the exercise in 3-4 sets with 10-12 repetitions.

STANDING BICEPS RAISES

EXERCISE TECHNIQUE – a basic exercise that increases the mass and strength of the biceps, take the barbell in your hands, your torso is straight, your abdominal muscles are tense and with a powerful movement, without bending back, bend your arms. Do not throw your arms back all the way to your shoulders, otherwise the load will go away; leave a distance of at least 20cm. to the deltas.

TIPS - when doing curls, make sure that your elbows remain as close to the body as possible and are not mobile, this is the only way your biceps will get maximum pumping and a powerful workout.

General anatomy

How to properly pump the short and long biceps, what these two heads are responsible for and where they are located, we will consider using the table.

As you can see, the short head of the biceps is involved in classical exercises only in a few cases:

• Improper execution of the exercise. In this case, its efficiency decreases, and the load is evenly distributed among all heads.
• Cheating Arnold. When throwing the barbell with your body, your hands at a certain moment move significantly forward. Which uses all three heads, with more emphasis on the short one.
• Narrow grip position. Very narrow.

Usually, beginner athletes try to stick to the technique, so in the first months of training, the short head of the biceps begins to lag behind, which results in the inability to make further progress. Therefore, many instructors include exercises on the Scott bench in the basic program.

How to do a biceps peak.

Probably everyone who goes to the gym wants to pump up massive arms. Or more precisely, they want to pump up their biceps, as they themselves put it. But the fact is that the biceps gives volume to the arm, not as much as the triceps. The fact is that the correct proportions of the shoulder (this is what we usually call the biceps) are 1/3 biceps and 2/3 triceps. But in this article we will not talk about this, but more about the beauty of this very biceps.

The fact is that a beautifully designed biceps of 40 cm looks much cooler than an unshaped biceps of 45 cm. And one of the components of a beautiful arm is the peak of the biceps, if you can pump it up. And in general, let’s talk about whether everyone can pump up the peak of their biceps.

Larry Scott's Bicep Peak

The hand of a person with an expressive biceps peak always looks impressive and more expressive. But is everyone capable of pumping up this desired peak? If you look at it, not all outstanding athletes possessed and possess it. There are not many people who have practically achieved perfection in this matter: Arnold Schwarznegger, Jean-Paul Guillam, Albert Beckles, Charles Clermont, Vince Taylor... well, that’s probably all.

The main factor that influences the peak is genetics.

In sports you can often come across the concept of a genetic ceiling or genetic potential. Its essence is that you develop relatively quickly and easily up to a certain point, and then stupor sets in. It’s difficult to gain even a hundred grams or an extra centimeter no matter how hard you try.

So, crossing the genetic ceiling is very difficult, but possible. But before looking for options to expand the boundaries predetermined by nature, you should think carefully and weigh everything. The fact is that some people have long biceps, while others have short ones. And it is always easier for those with short biceps to pump up the peak of their biceps. And as is usually the case, they don’t really strive for this, while guys with long biceps want to pump up the peak of their biceps.

How to pump up the peak of your biceps?

The first thing everyone needs to know, but especially those with a long biceps muscle, is that you first need to gain the total volume of your biceps in order to pump up the peak.
That is, with a hand with a volume of 25 cm, it makes no sense to pump the peak. That is, you need to first increase the volume of your hand. Next, we select exercises aimed at working out the peak of the biceps. There are several exercises that will specifically help pump up the peakiness of the biceps muscle.

1. Curling arms with a barbell on a Scott bench.
2. Curling arms with a barbell or dumbbells while standing and resting your elbows on your knees. With fixation and emphasis on the movement on the biceps at the top point of the amplitude. We bring our elbows slightly forward, and when working with dumbbells, we slightly tuck our hands inward.

Arnold Schwarzenegger gave a lot of good advice for pumping up the peak of your biceps. There are recommendations from other famous athletes, but Arnie gave the most interesting ones. And he also says that you should not train only this muscle

Please note that 90% of beginners in the gym do biceps training. What's most interesting is that they are doing it completely wrong.

The main mistake, of course, is the emphasis on training exclusively the biceps. But the body always strives for balance and will not build muscle mass in the arms when there are no legs. As a result, the guys don’t see progress and quit training with the words “nothing will work without chemistry.” And they are very wrong.

Let's summarize. If you want to pump up the peak of your biceps, then first we build up the overall muscle mass and the mass of the arms in particular, and then select exercises to specifically target the biceps brachii muscle.

When you increase the volume of your arm, you can pump your biceps a little more often, and due to under-recovery of protein during training, during the recovery phase, that is, the rest, the arm muscles will grow stronger. But you need to give them enough time to rest, a complete set of nutrients, and most importantly the required amount of protein.

The peak of biceps appears after persistent and long-term training. And we can say that this is the prerogative of more experienced athletes. And beginners should work on the base. Use more basic exercises and gain muscle mass. And isolated exercises are best used for 2-3 years of training.

Diet

The building blocks of which our muscles are built are amino acids - components of proteins.
To gain muscle mass and get lean, you need to switch to a low-carb diet.

The amount of protein in the diet should be 55%, fat – 20% and 25% – carbohydrates.

Carbohydrates should be complex - these include cereals, vegetables, fruits, and whole grain breads.

From fat-containing foods, you need to consume vegetable oil, full-fat sour cream, avocado - that is, healthy fats.

Recommended proteins include meat (especially white varieties) and sea fish, dairy products, eggs, legumes and nuts.

The weight of animal proteins per meal should be at least 150-180 grams for an adult athlete.

An approximate diet should look like this:

• 8:30 – breakfast – 100-150 grams of low-fat cottage cheese, berries, freshly squeezed juice.
• 11:30 – second breakfast – whole grain bread, homemade pate, 2-3 boiled eggs.
• 13:30 – lunch – steamed meat, buckwheat, fresh vegetables. Those who cannot live without the first course for lunch can eat cream soup.
• 16:30 – afternoon snack – egg, vegetables, fruits.
• 18:30 – dinner – low-fat fish, porridge, baked vegetables.
• 20:00 – light snack before bed – yogurt or kefir.

You need to drink at least 2.5-3 liters of water per day. Strong tea, coffee and, of course, alcohol should be avoided.

Arm extensions at the upper block

Technique:

1.Go to the upper block and take a stable position with your pelvis pulled back and your legs slightly bent. Push your chest out and lean forward slightly. This “powerful” stance will give you stability.

2. With a powerful movement, pull the handle of the block and bring your elbows towards your body.

During the exercise, try to keep your elbows motionless with any weight, fix them at one point.

3. Fully straighten your elbows, then bend your arms again to the starting position. Do not swing during the exercise and maintain a stable position.

Little tricks.

There's nothing better than the French press. But, alas, this exercise eats up your elbows. But in cable extensions the movement is “softer” and you can use a lot of weight.

If you are working with a huge weight, squat and lean forward to better control the weight. In contrast, if your goal is maximum triceps isolation, move closer to the block, tuck your elbows into your ribs, and stand perfectly straight.

BENDING ON THE LOWER BLOCK WITH ROPE HANDLE

EXERCISE TECHNIQUE - attach a rope handle to the lower block of the crossover, first take a step back so that in the extended position the weight remains suspended, which will automatically maintain tension in the biceps. Place your hands in a neutral grip with your thumb pointing upward and curl your arms while keeping your elbows as close to your body as possible; at the highest point of the lift, tighten your biceps as much as possible to achieve the peak of the contraction.

TIPS - To make the exercise more difficult, perform the lift with each arm in turn, it is very important to keep the torso in a stable position, not allowing it to swing, thereby directing the maximum load to pump the biceps.

Isolation exercises

Thanks to such controls, maximum efficiency of training a specific muscle is achieved. In this case, leg curls using a machine and hyperextension are a good option.

Hyperextension

As a rule, the exercise is included in the spinal muscle training program, but if you modify it slightly, it will also be useful for working out the DMB and gluteal muscles. The main difference with this hamstring control is that the machine's support pads are installed parallel to the top of the quadriceps.

Execution rules:

• Straight back;
• The position of the hands is crossed on the chest, or can also be clasped behind the head;
• Buttocks are tense.
• The forward bend is performed slowly and smoothly.

This exercise will allow you to achieve tangible results, even if others were not effective.

Leg Curl

Performed on a simulator in a lying position. Allows you to work out the DMB to the limit. Despite the simple technique, the result will be impressive.

Execution rules:

• On the simulator, the position is assumed to be lying face down. Using a roller, the legs are fixed in the ankle joint area;
• The torso is pressed against the surface of the bench. When moving, it should not be lifted, as this can lead to injury;
• All movements are performed smoothly without haste, otherwise the exercise will not be effective;
• At the lower peak, the knees should not be fully extended, the legs are always in a tense state.

High-quality training for working out the hamstrings consists of technically complex exercises that are very dangerous for beginners. Therefore, beginners need to practice exclusively under the guidance of a trainer. Only in this case will the classes really be effective. Also, training with an experienced mentor will eliminate injuries.

In addition, it is necessary to approach exercises on the legs and biceps very carefully and carefully for those people who have diseases of the spine, hip or knee joints. It should be remembered that the main tasks before starting to train seriously are the correct selection of weight and adherence to control technique