Biceps training

Train the biceps:

Biceps training the biceps are the most popular muscle group in most people. Invite a child to show his muscles and he or she will be like a double biceps pose throw out. Just as well known as the double-biceps pose are the many stories and theories about the ways in which you get the biceps as big as possible. In every gym the stories are told and probably makes you think you know a way or two to really good tackle. Biceps But you probably still do not know everything and are always there are some little things that you can improve with training the biceps. In this article we will discuss these mistakes and explain how you can improve in order to get the best out of your Biceps training.



Cheating with bicep curls:

The bicep curl is probably the easiest exercise to cheating. Every gym knows them, the types with too heavy dumbbells walk waving. If you can not quickly find that you weight a little whisk. Resting on a bench with your arms When you use such a swing is less pressure on the biceps and more on your shoulders. This made a very difficult repetition easier. Cheating at training the biceps is common and is an easy way to actually retrieve. The number of repetitions you want to retrieve Not necessarily the best method to train because you get a lot of stress on the muscle, stress that you need for growth. Biceps

Solutions: 

1. Do sets where you can make without cheating. Good reps To make sure you do not swing the weight you can to stand against the wall and press it closed. Elbows against your body 
2. Do the seated dumbbell curls, so you get your hips and legs away from the movement so you can cheat difficult. 
3. For your biceps really well to draw from. Can you grab the best weight where you can do it without cheating and from 7 to 10 reps a little swings. 7 curls example

The "over-train" of the biceps: 

The popularity of the biceps does not make them more important or bigger than other muscle groups. Compared to your legs and back is the bicep a small muscle group. So if you do as many sets when training biceps as to train the back, grab the little guys a little too hard. The bicep is therefore often the victims of overtraining. This ultimately reduces progression.

Solutions: 

1. Beginners at the gym may do best up to 6 sets in train the biceps. Can do something more sets are added. After four months of training
2. Advanced bodybuilders do not usually 9 to 12 sets in train the biceps.
3. To get the best out of your bicep workout you can do it only at the last set that you do failure to go instead of each set to do that. Do your last set of techniques such as swinging (cheating), negative reps and drop sets.

The goal of biceps workout miss: 

There is no muscle group where more different stories doing the rounds than the biceps. Not so long ago the head strike stories about preacher curls specifically to train the lower bicep and would train about. Concentration curls that only your "peak" All nonsense. You can with every bicep exercise your lower bicep good deal as long as your arm but enough is lowered. Focusing only on peak contractions will not improve bicep peak.

Solutions: 

1. Focus more on the two heads of the bicep, these sit together. 
2. Perform bicep curls with a grip where your little finger is equal or higher than your other fingers. Here, by using more short head of the biceps brachii (the inside). You also used the short head more if you use a wider grip the barbell curls. 
3. Perform bicep curls with a grip where your thumb sits higher than your little finger. With this grip you focus more on the long head of the bicep brachii. You use more long head of the bicep if you use a narrower grip on the barbell curls.

Vary too little training the biceps :

Although the bicep a simple, two-headed muscle group is that you can train through curls alone. You should still vary in the types of curls you use during your biceps training. In order to excite enough to adapt to the different arm exercises and thus be greater. Itself to the muscle fibers Many bodybuilders go the error by continuing to do for the biceps, same workout they do standing bicep curl example always.

Solutions:

1. Do one barbell exercise for biceps, one dumbbell exercise and one machine or cable exercise. 
2. Do one exercise standing, one sitting and one preacher exercise exercise against a bench or leaning against a wall. 
3. Put them at least one exercise where you train each bicep (arm) separately.

It is not good contraction of the biceps:

The contraction (squeezing) of your biceps is the most important part in the exercise of a curl movement. That's why it is so unfortunate that most gym goers do not focus on the squeeze. Normally this is because they train with too much weight and reps to perform too fast.

Solutions:

1. Use a weight that you can perform without cheating. 8 to 12 repetitions curls 
2. Curl slowly, add about 2 seconds left to bring up the weight and hold the squeeze for 1 second and then let down again. 2 seconds

Summary biceps workout: 

1. Perform bicep curls without cheating. Cheat only to extend a set. Out 
2. Do not do too many sets during your bicep workout. 
3. Focus your workout on the biceps long head of the bicep to improve your. Bicep peak 
4. Provide variety in your bicep workout 
5. Check the weight during a curl and focus on the contraction (squeezing).

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