Biceps strength training: how to do it and who needs it

Biceps strength training is relevant for those athletes who are trying to increase strength or are involved in sports where the biceps are involved in the work most of the time or perform heavy work in a short time.

For whom is this training relevant?

  • Athletes who are trying to increase performance in exercises or push through a “plateau” in performance.
  • Arm wrestlers.
  • Martial arts athletes.
  • Athletes in some sports, such as American football linemen.

How to build a workout

  • You need to work on increasing strength using large working weights and a small number of repetitions.
  • The training should use exercise techniques designed to increase strength readings.
  • To develop strength, you need to use basic exercises with free weights.
  • Exercises to strengthen the ligaments should be introduced into the training process.

How to increase biceps strength

Training aimed at increasing strength should consist of two workouts per week. One is performed to develop muscle mass, in which you can combine exercises for different muscle groups, for example, triceps can be developed during chest training, and biceps during back training. The second workout is performed as a separate workout and is aimed at increasing strength.

It is very important that the load on the biceps is distributed throughout the week in such a way as to provide the muscles with sufficient time to rest. For example, perform workouts on Monday and Thursday. This period will be optimal for full restoration of strength.

Biceps Strength Exercises

Exercises for biceps and triceps are performed in 5 sets of 6-8 repetitions each. Weight is selected individually. In this version of training it should be large. Forearm exercises should be performed with moderate weight for 14 repetitions.

Exercises for the forearms are important, because the stronger these muscles are, the more weight you can work with. Also, the development of the forearms will provide an aesthetic appearance to the hands. Therefore, these exercises should definitely be introduced into the training process. It is also important to periodically change exercises to reduce the speed of muscle adaptation to the load.

You can include static exercises or a technique with static elements in the program. These options are performed with pauses at a certain point. For example, when lifting a barbell for biceps in the middle of the amplitude, you should create a three or five second pause, and then continue lifting, and during the downward movement, a pause is also made and after that the movement continues.

It is not necessary to do statics every time you lift. You need to experiment with this and constantly change the load. It is worth paying attention to the fact that a two-day biceps training should not last long. After a two-day regimen lasting no more than two months, you should return to one biceps workout per week.

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