Biceps training is a favorite of those looking for hypertrophy, especially having bigger arms.
However, it is enough to enter a gym at any time of the day to see several errors in the training of this small muscle group.
In large part, these errors are responsible for the stagnation of results and the injuries that occur inside the weight room.
Do you want to be free of these two problems? Follow our tips on how to optimize your bicep training!
1. Do the exercises correctly
First of all, know that training bodybuilding correctly is essential for your results and your health, and that too much load is rarely synonymous with hypertrophy.
Performing bicep exercises with a lot of load will recruit several adjacent muscle groups to assist with execution.
The result? The target region will be under-worked and, therefore, will not have the development you expect.
Therefore, keep a good posture and focus only on the flexion of the forearm (“bend the elbow” movement). Avoid swinging and arching your spine, especially.
The more perfect and concentrated the movement, the greater the muscular development of the biceps.
2. Train biceps twice a week
Training biceps every day or almost that can reduce your muscle gains. Ideally, you should do two or, at most, three workouts for that group in the week.
But it is worth mentioning that recovery varies according to your diet and individual factors, and these are the factors that should guide the frequency of your training.
Talk to your physical education teacher and, mainly, listen to your body to find the appropriate number of weekly workouts.
As a rule, two workouts are usually sufficient for good results.
3. Avoid doing too many exercises
Exaggerating the amount of exercise for biceps training is another frequent mistake. This can even impair your muscle recovery.
To stimulate this small region of the body, it is not necessary to have such a high volume of training, especially for those looking for hypertrophy.
Two exercises are enough, as long as the training is well executed. Remember that biceps are also stimulated – to a lesser extent – in back training.
4. Keep the appropriate number of repetitions
For hypertrophy, the number of repetitions considered adequate is between 8 and 12.
Above that, it means that the weight can be very light. And below, we are prioritizing strength training – which is definitely not the goal.
Remembering that, once again, the key is the quality of execution. With the proper load, this number of repetitions is ideal for those looking to increase muscle mass.
In specific situations, the practitioner can go beyond this average. However, we recommend that you talk to your teacher and see what those occasions are.
5. Stick to your diet
Don’t forget that your diet is paramount for you to obtain significant muscle gains.
For those looking for hypertrophy, protein intake must be adequate for daily needs. Without this nutrient, the results will be frustrating.
Some supplements for muscle recovery can be used to ensure the reconstruction of muscle fibers in an intense workout.
Look for a nutritionist to check your needs and even the quality of your current diet. This professional will be your ally to achieve your goals.
If you apply all of these tips to your exercise routine, your biceps will certainly get bigger and stronger for increasingly intense workouts.
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