How to Get the Most Out of Your Bicep Workouts
From bodybuilding superstars like Ronnie Coleman and Becca Swanson to ordinary folks who want to look strong and toned, bicep workouts take on great importance. They are an important part of an overall body sculpting plan. For those men and women who want a firm appearance but not a large bicep, regular movements performed with smaller weights will sculpt without building more muscle than desired.
The biceps is the large muscle that makes up the upper part of the upper arm. The triceps form the bottom. When fans ask someone to build a muscle, it’s the biceps that flex. The muscle bulge becomes larger when you exercise regularly. Ladies and gentlemen, prepare to display your weapons.
Exercising for any part of the body doesn’t have to be complicated to be effective. Regular bicep building should be done for the best results. Plan to train your biceps two to three times a week. Trainers do not recommend daily workouts for any muscle group. The body needs time to recover between training sessions.
Start bicep workouts with warm-ups. You can perform some of the movements that you will use during regular training, but with less or no weight. A warm-up gets your heart pumping and prepares your muscles for intense work.
A barbell curl is a basic but effective exercise for building your biceps. Stand up and raise the bar with both hands, palms up. Keep your arms shoulder width apart. Bring the bar up to your chest, bending your elbows as you go. Lower the bar. This counts as one rep.
Since it’s important to keep your back straight and stable, some coaches recommend doing barbell pushups with your back against a wall. This will help prevent your body from rocking. You want to focus on your biceps and not involve the momentum in lifting the bar. Start with eight to twelve repetitions, resting after each set. Aim for three or four sets per workout. Adjust the amount of weight based on how easy or difficult it is to complete 12 reps. And again, if you want to tone rather than build large muscle mass, keep the weight bearing light.
Other standard exercises for the biceps include hammer curls and chin-ups. These three basic movements alone will strengthen your biceps when practiced regularly. After your workout, stretch your biceps. Hold onto a wall or squat rack, then slowly roll your shoulders and upper body forward. You should feel a slight stretch in your upper arms. Practice your bicep workouts regularly and eat a healthy diet, and you’ll be looking more muscular in a matter of weeks.