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Most people get gym memberships due to the desire to increase their arm size. Muscular biceps are the symbol of masculinity and are not going to change any time in the near future. Many people spend hours on their weapons, only a few actually manage to get them into any sort of shape.
It’s not enough just to lift dumbbells and complete just a few repetitions to build muscle mass. Tweaking your arm workouts at a slight level can help make the gun of your desires.
Bars with a greater thickness are recommended.
While performing bicep exercises using heavier bars, securing them could put greater stress on your forearms which can cause increased muscle activation within the long head bicep exercises. If you don’t have thick bars in your gym you can utilize fat grips to make any type of bar stronger.
The more solid the bar, more difficult it is for you to hold the bars. You’ll need to use lighter weights when performing exercises using barbells with fat. The heavier bars require you to tighten your fists in order to hold the bar. This will lead to better muscle pump.
Build your biceps by working from every angle
Many people make the error of thinking that they can only train their biceps with exercises like dumbbells cable curls, dumbbells and barbell. To develop your overall strength it is essential to train your biceps’ medial both the outer and inner heads.
Barbell curls can be performed with a shoulder-width grip. This can help you target the medial biceps head. A wider grip than your shoulder width will get to the middle head (the highest point at the front double-bicep position) and a grip that is narrower than the shoulder width will get to the outer head (the top in the back double-bicep point).
Adjust your intensity
It doesn’t mean that you should stick to the same three sets of 12-10-8 reps. To force your pythons to experience growth, you have to increase the intensity. To develop your biceps optimally Balance isolation (single-joint) and compound (multiple joints) exercises.
You can increase your intensities by changing the sets and reps. Perform five sets of 10 reps for exercises like cable curls in the beginning week, and then 3 sets of 20 reps in the following week. Alternate intensities can be achieved by doing 10 reps in one exercise, and 20 reps in the next.
Use Advanced Training Techniques
If you follow the same program of training for a long time you may end up hitting the plateau. Using advanced training techniques like the drop-sets, supersets, BFR (blood flow restriction) training and intra-set stretch exercises, and so on. will help you get through the overhead roof.
You can elevate your bicep strength to the next level by combining the suggestions in the article during the same workout. For instance, you could utilize a heavy bar, alter the grip position, switch the intensity, utilize advanced techniques for training and alter the duration under tension during the three sets of the exercise.
Change Time Under Tension
Time under tension (TuT) is one of the most overlooked factors in bodybuilding. A greater TuT can result in an increased breakdown of muscle tissue and can result in improved muscles pumps and better development. Changing the time under tension can be extremely beneficial in polishing your guns.
Focus on your rep tempos, and then switch between them to completely destroy your short head bicep exercises. Long Head Bicep Exercises of a machine preacher curl rep-time scheme is: two seconds for the concentric (upwards) movement with a one second of contractions at the top and four seconds for the eccentric (downwards) motion, with no pause at bottom.