Who Want to build bigger and thicker arms? Everyone wants. With our seven tips for plump biceps, you too can turn your toothpicks into tree trunks in an instant!
As with all other muscle groups, the biceps also apply: some have been favored by nature while others have not. If you’re one of those who toil in the gym week after week and still have no huge upper arms, we’ve put together a few training tips for you that will make your “grenades” grow.
Before we start, let’s talk briefly about building the biceps. As the name implies, the bicep consists of two heads, the inner long and the outer short. The long head is mainly responsible for the height of the biceps, the short for the width. Of course, both heads need to be trained equally for a full upper arm, but depending on your personal anatomy, it may be beneficial to emphasize one or the other head during training. For example, if you are interested in training to build an impressive bicep height while tensing.
If you combine your biceps training with a triceps unit (which makes sense) you’re done after an hour of tormenting. The biceps is exhausted quickly – but it also quickly recovers. All of these features can be harnessed to help you plan your training week.
1. Exercise biceps after the break
Make your biceps a priority by training him first after a day off! Recovery is important because when you go to the studio fully regenerated, your energy stores are still packed and you’re mentally focused on the upcoming workout – unlike at the end of a grueling week of training. So you can complete your entire biceps unit with the highest intensity.
Body parts such as the back also put pressure on your arms, so you should plan at least 48 hours between your bicep work-out and the back-day and interpose a leg workout, for example, otherwise, your muscles may not fully recover after intensive training. And, if you train biceps and triceps the same day, you should always start with your biceps if it’s the muscle you want to focus on.
2. Train the biceps twice
Provided you have sufficient rest, you may also like to train your biceps twice a week. Especially those who train frequently, five to six times a week, can do that easily. The biceps is a comparatively small muscle that recovers faster than the back or leg muscles. A biceps workout every three or four days is quite possible as long as you plan your workouts as described in point 1 cleverly.
Both bicep days should be different from each other, eg. For example, one for basic mass and one to work on the details by trying different grip techniques and replay numbers. Do not let boredom arise!
3. Exercise biceps on the back
If you do not have time to go to the gym five days a week, but you still want to do two biceps sessions a week, then you can put one of them at the end of your back training. The combination makes sense, both muscle groups are trained with pull movements, and your biceps are involved in most back-jointing exercises. In contrast to the biceps triceps combi described in point 1, you should train your biceps but in any case only at the end, because he is already charged enough during the back training. Exercising your biceps and back on the same day can make sense, but still, your arms need at least 48 hours rest!
4. Mass exercises with heavyweights
A fit man doing curls with a barbell It is important that you start your workouts with heavy workouts to get as much weight as possible while you still have enough power. As a rule, these are complex composite exercises, for which biceps exist, however, almost exclusively isolation exercises. Again, there are differences. Heavy power exercises such as barbell curls should always be at the beginning of your workout, “lighter” exercises like concentration curls or cable curls at the end. As for the training weight: Start hard! Instead of training with ten repetitions, six are enough – you want mass! To work on the details, in the smaller exercises at the end of the workout, you can re-raise the replay numbers.
5. Emphasize the outer, shorter bicep head
Visually, the height of your bicep is quite a lot. If you want to shine with arms that are as plump as possible, you should emphasize the outer, shorter bicep head, which primarily makes up the height of the muscle. Therefore, when doing dumbbell exercises, turn your shoulders slightly inwards and grab the dumbbell slightly tighter, a few inches shorter than shoulder width. If your vulnerability is more the thickness of your bicep, you should rather emphasize the longer, inner head – and with a slightly wider grip. Although you can not train both heads completely isolated from each other, you can at least focus on one of them. There is also a whole series of exercises that specifically claim the long head of the biceps, z. Hammer curls and you should use in your training if a particularly high bicep is your goal.
6. Intensity Techniques
To accelerate your muscle growth, you should exceed the limit of muscle failure in one or two sets of each exercise. This is possible with so-called intensity techniques. We would like to introduce three of you who are particularly well suited for bicep training here:
Once your muscle fails and no further repetitions are possible, your partner intervenes and helps a little. But just enough to squeeze out two or three more repetitions. Often enough for a little pressure with the index finger. The goal of the exercise is not that your partner lifts the entire weight in the end! For forced repetitions, barbell exercises are best, as your partner only has to intervene in one place.
Once you’ve reached the limit of muscle failure, reduce your workout weight by 20 to 30 percent and continue immediately until your muscle fails again. Drop sets work best with cable or machine exercises, or with different pairs of dumbbells, because the weight reduction takes the least time.
One and a half repetitions
The name says it: Instead of a normal repetition, you run one and a half. This works especially well for biceps exercises. Once fully contracted, let the barbell drop a few inches before tensing the muscle again, then lower the barbell completely and start the next repetition. It’s best to use this technique at the end of your workout so as not to shoot all your powder at the beginning.
7. Give everything on the home straight
An athlete presents his muscles with a dumbbell in his hands the end of your workout, your arms are exhausted, so you can forget heavy exercises with low reps. Instead, you should turn up the repetition numbers and pump up your arms at the end again really. The following combination of short breaks and drop sets is suitable for this:
Begin with a weight that you can handle 10 to 12 Reps. Pause only 20 seconds and then continue to the next set. Once you can not do eight repetitions, reduce the weight. You pull it all out for five minutes – then your arms will feel like they’re exploding, I promise!
With these seven training tips, your biceps will definitely grow. Finally, a little tip from us: The biceps alone did not make a huge upper arm. On the contrary: The majority of the upper arm mass is the triceps. Here you will learn how to train him.