The four factors to aware when men want to build bigger biceps

What kind of training to help you have a large and strong biceps? Here are four points that you need to pay attention to.

Broadly speaking, any muscle formation (including biceps), not only talk about what you have to do, but also about how you do it.

There are many types of movements and exercises that you can do to help make biceps become bigger and stronger.

However, before going any further about these exercises, you should read the four important things below to help build your biceps.

1. Isolate Exercise for Biceps Muscle Forms Faster


Of course, if you reach failure it means that you are no longer strong enough to lift the load with perfect movement or shape.

Indeed, many say that when we reach this our muscles start working, using momentum or involving other muscles to lift weights.

In order to grow bigger and in a short amount of time, you have to 'force' your biceps to continue to 'work'.

But if other muscle groups help biceps (movements in a set) then you will not get maximum results.

Take for example the barbell curl.

When you have played in a set that is long enough and the biceps are getting tired, you may be slightly arching your back and swinging the load up.

Or, you try to involve the shoulder muscles by moving your elbows forward.

Then how is the solution so that the biceps muscles develop rapidly? Namely by the isolate method or movement involving one muscle group.

The best way to isolate biceps is to play at a load that is not too heavy and focus on perfect movement.

If it's still difficult to isolate the biceps, lean against the wall or use an arm blaster to keep the elbows in place.

You can also use a bench preacher that is commonly used to practice preachur curl to isolate your biceps.

If possible, you can also practice with the unilateral training (one-one) method to get the right performance.

Because with this isolate exercise, you will make your biceps work harder so you can get maximum benefit.

2. Overload


Maybe many of you already know this method. That if you lift the same weight or movement in each session, there will be no reason for biceps to adapt.

That is, there is no reason for biceps to develop bigger and stronger.

Even so that your muscles continue to grow and develop, then you have to put pressure on the muscles with more volume than usual.

There are many ways to overload your biceps to develop more rapidly. Like increasing weight, adding sets and repetitions, or increasing the frequency of your exercise.

But now the problem is that you feel you can't add it anymore. But there is still one way to increase the volume of your training, namely by forced repetition.

The point is you still force the biceps to do additional repetitions even though you have reached failure.

To do this (force rept), ask a friend to help perfect your movements. Do this slowly.

Negative movements will keep biceps working and breaking down muscles, both of which will force muscle fibers to rebuild and grow bigger and stronger.

3. Pumping Biceps


Maybe some of you are very inspired by Arnold Schwarzenegger's figure with "Pumping Iron". That is the amount that is felt when pumping muscles, it is very beneficial for muscles.

Blood that is well-nourished by nutrients flowing through the muscles in large quantities is the key to muscle growth.

Because this pump is what helps your muscles build bigger and stronger. Then how to accelerate muscle growth in your biceps?

Movement such as a cable curl or machine curl can maintain contractions in the biceps and this is good for pumping.

If you want a more challenging exercise, you can combine the two exercises with an occlusion training.

4. Positioning


This positioning can mean you can do more than standing curl (standing), sitting (seated), or even lying down (lying down).

When practicing biceps, the elbows will also be practically involved and even the placement is taken into consideration.

How you hold the load in your hand, it will affect which muscles are involved and how they work.

For example, in the position of a neutral hand when training hammer curl, this will target the forearms and brachialis. While using wide grip when lifting a barbell, it will focus on the inner head of the biceps.

Elbows can also play a positive role in the formation of your biceps. Especially curl exercises that need enough elbows.