Let’s do bitsukha! How to effectively pump up your biceps?

The biceps is a large, but not the largest muscle located on the front of the shoulder. The main role of the biceps is to bend the arm at the elbow joint and rotate the hand.

How to build biceps?

It is optimal to pump your biceps 2 times a week. The rest of the time we give the muscle rest; it is during rest that it grows. Remember:

• To increase the volume of the arms, we increase the number of repetitions of one exercise in one approach to 8-12 times. 2-3 sets will be enough for the first time;
• to increase biceps strength, 6-8 repetitions in one approach are enough (2-3 sets in total), but with heavy weights.

The rest between sets should be as short as possible. To increase volume, you need to start small, adding 2 kg every 2-3 sessions. About once every 3-4 classes we select a different type of load. For example, we replace barbell lifting with pull-ups on a horizontal bar or variations of arm curls with dumbbells.

Secrets of the effectiveness of biceps training

Brazilian scientists conducted an experiment to identify an exercise that “gives” super volume to the biceps. 22 experienced bodybuilders took part.Sensors were attached to them to measure the load on different parts of the biceps muscle. The last place in terms of effectiveness was taken by lifting the bar on the “Scott bench” due to the too small amplitude of movement. The victory went to the basic exercises (see below).

Basic exercises include:

• lifting barbells and dumbbells for biceps in a standing position

• pull-ups with a reverse narrow grip on the bar,

• “hammer” for biceps while standing

Priority is often given to standing biceps curls. This exercise makes your biceps wider, tighter and adds mass in the best way possible. Isolation exercises are also very effective, but only after performing basic exercises.These include concentrated arm curls, arm extensions on an inclined bench with dumbbells, as well as those performed on a Scott bench: dumbbell biceps curl and biceps curls barbellwith a narrow or wide grip.

To avoid disappointment in pumping up your biceps, you need to remember:

• genetics. Large-boned people have a larger percentage of muscle mass than thin people. This means that volume growth will be achieved at completely different rates.
• uniform load on the muscles of the shoulder and forearm. Otherwise, pain and even temporary restriction in movement may occur.
• the use of productive pumping (training with heavy weights in an intensive mode and a large number of repetitions) as a complement to strength load.Otherwise, the increase in volume will be equal to the increase in the volume of intercellular fluid.
• technique and conscious execution of exercises.
• mandatory warm-up before training

With proper pumping of the biceps, like other muscles, there will be no quick results. We train hard and patiently. This is the only way the muscles will maintain their volume longer even after stopping exercise. Happy training!