POWERFUL BICEPS. 10 TRAINING STRATEGIES
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1. Favorite combinations
If you go to the gym 3 times a week, then on the same day as the biceps, most likely, you will train either the back, or the chest, or the triceps. These are the options that are used most often.
Let's briefly go over the benefits that each of them gives.
By training the biceps immediately after the BACK, we, in fact, ALREADY load them well BEFORE starting targeted exercises for the arms. Because the biceps, more or less, will help when training the back. So we get a plus in the form of the fact that we can give fewer target exercises to the biceps, and despite this we will work them very well.
Another good combination is CHEST + biceps. Here the main advantage is that the biceps will receive a target load on the day of training with the chest, and during the pumping of the back muscles they will be included SECOND time a week, only easier.
And the third option is biceps + triceps. There are two main advantages here. Firstly, you do not train any large muscle group before the biceps, accordingly, you come to training fresh and direct all your strength to your arms.
And the second advantage is that the biceps and triceps are antagonist muscles. This means that when you do a bicep curl, your triceps stretches. And vice versa. From here you get a full set of advantages of stretching, and this, in addition to the fact that it will help you recover faster, is also just nice.
FIND YOUR COMBINATION
2. Width strategy
If your arms look narrow from the front, it may not only be a matter of genetics, but also because one of the biceps heads is simply lagging behind.
This can happen if you are used to doing barbell curls, for example, with a wide grip and never change it.
A narrow grip will shift the load to the outer head of the biceps.
A wide grip will shift the load to the inner head of the biceps.
Alternate between a narrow grip, shoulder-width apart, and a wide grip to load each head of the biceps evenly. This will make your training plan more interesting, and your biceps will respond to it.
ALTERNATE GRIP WIDTH
3. Unilateral strategy
The next strategy is training the biceps with unilateral exercises. This option is ideal for those whose one bicep lags behind the other.
In this case, you need to start the approach by doing the maximum number of repetitions on the lagging side, and then repeat the same number on the other. This way, the biceps will gradually become more and more proportional.
TURN ON UNILATERAL MOVEMENTS
4. Relaxation strategy
Next is the relaxation strategy.
Its essence is to turn off the forearms from work as much as possible, and make the BICEPS work.
For example. When you do curls with a barbell, try not to grab the bar. Unclench your fists and focus on the biceps.
If you can't relax, try the version of curls with a dumbbell, when you rest your palms on the plates. In addition to the fact that the forearms will be less tense, you will also be able to feel the biceps in a new way.
UNCLENCH YOUR FISTS
(I downloaded a video in video materials with this topic – top 5 biceps exercises for peak.)
5. Single strategy
The next strategy is to train your biceps on a separate day.
If you find the opportunity to train every day, then a separate biceps workout is, one might say, only a pleasure.
Here, in addition to the fact that you do not waste your energy on training other muscles, you can...