Everybody wants big biceps in body building. They look impressive and signify strength. However, it is a difficult part to develop than other body parts. If someone requests, “Flex a muscle” it is the biceps that are generally requested. Therefore, this article will deal with how to get bigger biceps.
The biceps (anatomically known as the biceps brachii) are two heads (the short head or outer biceps and the long head, or inner) make the upper section of the upper arm. They are in charge of elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upward) and shoulder flexion / transverse flexion.
Brachialis and Brachioradicis are also linked with the biceps. However, they do not represent the anatomical structure of biceps and, are the muscles located on the arm side between biceps and triceps, and attach the core bicep muscle to the forearm.
Training the biceps also involve training these muscles. They allow a greater overall upper arm size and a larger biceps illusion from top to bottom.
If you are thinking about how to get bigger biceps, it is compulsory to train the biceps and linked muscles. There are many exercises and programs related with dumbbells focusing on biceps and triceps. However, this article will give training tips on how to get bigger biceps.
The following tips can be used with body building programs to boost biceps growth further.
• Avoid overtraining the biceps: The biceps are among the smaller muscle groups. It experiences a lot of heavy work every time a person trains for back and chest. So, it is advised to limit the training sessions to two per week. One session would be advised for the beginner or intermediate lifter. Maximum sets of six to nine of specific biceps work would be best to prevent overtaxing this muscle.
• Aim For Shape: A major misconception among bodybuilder is that the shape of the biceps is specifically trained. The bicep shape is determined by genetics and particular movements develop only the shape recorded in genetics. Therefore, it is strongly recommended to suggest training for size and stay away from painting exercise hoaxes.
• Keep Strict Form: Ensuring strict training form will fully isolate the biceps more and add to greater growth. Following better techniques also help in injury prevention.
• Train Biceps Independently: It is better not to train the biceps directly after back exercises such as rows, chins, and pull-downs. It results in residual fatigue along the elbow flexors. It significantly limits the training resistance during all biceps curling movements and hence, limiting the biceps growth.
• Warm Up Properly: The first rule for high biceps intensity work is stretching. Stretching also prevails injury. It is recommended to stretch for several minutes and complete at least one warm-up set of 15-20 repetitions with a weight of around 50 percent of your working weight.