Aside from the chest, most bodybuilders pay the most attention to their biceps. This may be because the biceps are among the most noticeable parts of a bodybuilder’s physique. For this reason, bicep workouts are among the most important parts of any bodybuilder’s routine. Now, how can you make sure that you are working your biceps properly? Here are a few tips and suggestions to help you.
Tip #1: Avoid Overtraining Your Biceps
While it is important to promote optimum development in your biceps, overtraining it is counterproductive. When you plan your bicep workouts, bear in mind these two things: First, your biceps are also being worked indirectly when you train your back and chest muscles. Second, the biceps belongs to your body’s smaller muscle groups. Given these two considerations, it is therefore wise to limit the training sessions for your biceps to no more than two per week.
If you are still a beginner or an intermediate lifter, it is even more advisable to limit bicep workouts to one session per week. A session is best made up of six to nine sets of biceps-targeted exercises to avoid overtraining.
Tip #2: Aim for Size
One of the most common misconceptions about the biceps is that it can specifically be trained for shape. The truth is that the shape of your biceps is predetermined by genetics and training will only develop what has been pre-drawn by your genetic blueprint. Therefore, it is best for you to aim for size in planning your bicep workouts, particularly during the first six months of training.
Tip #3: Maintain Proper Form
Inarguably, maintaining proper form during training will isolate your biceps more effectively and promote faster and greater muscle growth. Not only that, but maintaining good form during your bicep workouts can also help you avoid common injuries associated with exercising with bad form.
Tip #4: Train the Biceps Independently
Earlier we’ve mentioned that the biceps are being worked during your chest and back workouts. Nevertheless, training the biceps independently is still advisable for a couple of reasons. First, it will allow you to focus on bicep development with maximum intensity. Second, separate bicep workouts allow for a greater recovery time since these are often shorter and more intense workouts.
Tip #5: Warm-up Properly
A proper warm-up is important to prepare your biceps for a high-intensity workout as well as to prevent muscle injury. A good warm-up for bicep workouts involve a few minutes of stretching and a complete warm-up exercise set of 15-20 repetitions using about 50 percent of your usual working weight.
In many aspects of your life, you may have heard the advice that it is best to keep things simple. This is especially true for bicep workouts. The best training plan for your biceps is generally short and simple. It involves several basic movements and a set of exercise guidelines that have been proven to deliver the expected results. Find a list of exercises that have long been proven to successfully promote big biceps and use the tips above to develop your own impressive arms.
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