Fitness Questions - Biceps Workouts To Make
Your Arms Grow
I find some muscle groups burn out much faster than
others. I can train my triceps to satisfaction but my biceps simply burn out quick
and I just can't do any more. What can I do to increase a muscle group's endurance.
first thing you want to do is make sure you're not training biceps on back day.
Training your back first will fatigue your biceps. So, have a dedicated arms day
where you're training only your biceps/triceps. Start out with the most basic
mass builder for your biceps, which is the standing barbell curl. Only do one
thorough warmup set of about 15-20 reps to get the muscle really warm. Then, jump
into a very heavy set of about 4-6 reps of barbell curls. If your biceps are getting
tired, it sounds like this is your weak muscle group and it needs to catch up
in mass, strength and endurance. Also, make sure to hit the biceps from different
angles. This way the muscle is always stimulated and "confused" which
is exactly what you want. Try including these exercises into your biceps training
Curls (3 Sets of 12 reps)
Place an EZ or straight bar in front of
the preacher curl bench. Sit down with your chest against the bench, grasp the
bar and lower your arms as far down the bench as possible. The top of the preacher
bench must be under your armpits, this will ensure that the exercise is as strict
as possible. Extend your arms fully and from this position curl the bar up with
your biceps. Focus on contracting the muscle as hard as possible, when the bar
is curled all the way up slowly lower and repeat for the desired number of reps.
Dumbbell Curls (3 Sets of 12 reps)
Sit on an inclined bench with dumbbells
in each hand and hands down by your sides. You can do hammer curls (where you
keep your palms facing your body at all times); regular curls (with palms facing
up); or supinating curls (where they start facing your body, and about halfway
through the movement, you turn your palms facing up). Do 8 to 12 reps.
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