One common feeling that many of my fitness friends have about biceps training is that the biceps expand during the workout, but then retract after a few moments of rest. Practice daily, practice monthly. This is the delay in seeing an increase in arm circumference. No matter how much you continue to add weight, increase the number of exercises or sets, or change to different exercises, you will not see the biceps grow. In short, the training becomes less and less effective and the degree of bicep muscle still doesn't grow, sometimes even to the point where the biceps are not as big as they were before. If you want to build biceps, then try these methods below.

01 why do you feel that your biceps are not working well? You may be making the following mistakes

The workout is just one aspect, we can't just do it randomly, you still need to have some scientific workout methods before you start into the official workout. Simply put, you need to complete the exercise correctly, not just bend over and lift a few times with dumbbells.

1. Doing bends with too wide a spread of movement

I often see exercisers in the gym who are doing curls with a wide spread of motion, where their whole body is shaking with the dumbbells instead of keeping their arms and forearms in the curl.

If you have too much range of motion, your body will have a lot of corresponding borrowing, you won't have enough focus on the exercise and it will be difficult to get the appropriate exercise stimulation at both ends.

This ends up having a big impact on the effectiveness of your exercise. We need to keep our movements small when exercising. If you cannot operate heavy gym equipment, lighten the weight slightly. When the weight is reduced, keep it correct. Posture to exercise, this time allows the muscles to get a deeper feel.

2. Wrong point of force during the workout

Some gym goers feel like they are obviously working their biceps after a workout. Why are your forearms sore, or do you feel like you are working your forearms and your biceps don't feel very strong.

This means there is something wrong with your power generation, you are not getting a good grip on your biceps and engaging your forearms too much in the workout.

During the exercise, we can change to a half grip on the equipment to make it easier for you to master the correct force. It is important to feel the strength of your biceps with your whole body and mind during the exercise and to be focused all the time.

3. Exercise with too light a weight

If you want your biceps to grow, a slightly heavier stimulus is a must. Muscle growth is only as good as a heavy stimulus.

That's why we shouldn't always use lighter fitness equipment when working out. After a period of exercise, you should gradually increase the weight to allow yourself to continue to break through. Vigorous exercise will give you unexpected results.

02 how do we exercise our biceps properly, the following movements are recommended for you

1, the first action: Barbell curls (ez)

This movement mainly exercises the biceps, the auxiliary muscle groups are: Brachialis, deltoid anterior, wrist flexors, finger flexors

Steps: First, use a reverse grip, with your hands shoulder-width apart, and hold the barbell with both hands. Your arms will naturally drop down. Then, turn to your elbows and curl the barbell to shoulder height, finally lowering the barbell back to its original position. During the workout, the large distance works the medial bicep break, while the small distance is a long lateral head workout. Simply choose the one that suits you.

Sets: 3-4 sets of 12-16 reps each with 30 seconds to 1 minute rest between sets

2. Second movement: Dumbbell curls

This action is mainly to exercise the biceps, auxiliary muscle groups are: Humerus, deltoid anterior bundle, wrist flexors

Training steps: First, do the edge of the bench with your feet on solid ground. Perform a fitness test with a dumbbell in each hand, arms down; then perform a single arm exercise, raising the dumbbell to shoulder height. Lower the dumbbells slowly, return to the original position and repeat the same exercise with the other arm. During the exercise, keep your body straight and your spine erect. Lean forward slightly and use your inertia to lift the dumbbells.

Sets: 4-6 sets of 12-16 reps each, with 30 seconds to 1 minute rest between sets

3. The third movement: Tensioner curls

This action mainly exercises the biceps, auxiliary muscle groups are: Humerus, deltoid front bundle, finger flexors

Training steps: Hold the handle, pull up the short handle and fix the pulley at a low level. Straighten the arms and grip with the opposite hand; hold the handles with both hands and use a curl. Hit the ball with your elbows and lower your hands back to your shoulders; then slowly lower your arms, which slowly return to their original position. During the exercise keep your body upright and straighten your spine. Fix the elbow joints on both sides of the body to spread the movement of the shoulders. Make the work done more efficient.

I often hear many gym goers ask, how do you train your biceps? Is there a good way to do it? All i can tell you is that if you want to get bigger, do nothing but work out or work out and keep working out. Keep your muscles broken down and repaired and eventually you will get the bicep girth you want.