Biceps are the next most area most weight lifters concentrate on aside from the torso. Typically this may be because the biceps, in particular, are among the most visible components of a bodybuilder.
It is for this reason that bicep exercises have become one of the most essential components of a bodybuilder’s regime. If you are looking for some recommendations for best bicep workouts, then read on!
Tip #1: Do Not Overtrain Your Biceps
Overtraining especially on your biceps can be detrimental. When you are planning your bicep workouts, you should consider these two points Firstly, your hands are already being stressed when you are working out your other routines, especially back and chest areas.
Secondly, bicep muscles are a small muscle group and considering these two factors, it is highly advised to perform bicep exercises to no more than two per week. Initially you may want to limit to once a week session though, especially if you are a beginner. A session generally consists of between six to nine sets of biceps-targeted exercises. This is important to note to avoid overtraining.
Tip #2: Target for Size
A common misconception is that the bicep can be trained for shape. However, the shape of the biceps are pre-determined by genetics meaning that training will only develop what has been pre-drawn by the genetic blueprint of the individual. It is best for you to aim for size when planning bicep workouts, especially in the first 6 months of training.
Tip #3: Train the Biceps Independently
You are aware that the biceps are being worked in the course of your chest and back workouts. However, training the biceps independently is still recommended for two main of reasons.
Number one, it allows you to focus on bicep growth with highest possible intensity.
Second, individual bicep workouts enable greater recovery periods since these are often reduced and more intense workouts.
Tip #4: Being in proper form
Keeping proper form while in training will isolate your biceps more effectively and therefore encourage speedier and increased muscle growth. Preserving good form during bicep workouts can avoid typical injuries related to exercising in poor form.
Tip #5: Warm-up Properly
A proper warm-up is essential to make your hands for a high-intensity workout as well as to avoid muscle tissue injury. A excellent warm-up for bicep workouts include a few minutes of extending and a complete warm-up training set of 15-20 practice using about 50 percent of your common operating weight.
Many times you may have heard the advice to keep things simple. This is especially true for bicep workouts. The most ideal training plan for the biceps is usually to keep them short and simple. It requires several basic movements and a set of exercise guides demonstrated to produce the expected results.