TOP 4 BICEP EXERCISES
Build Your Biceps - Gain Mass
Bicep Exercises - Build Short and Long Heads and The Brachialis
- "Cross Body" Hammer Curls
The Hammer curl is a simple but yet effective exercise. This will train the LONG HEAD and the brachialis. Utilize this exercise to gain mass.
- Preacher Curls
Preacher Curls is one of my favorite exercises to hit the short head of the bicep.
- Pronated Curls "Reverse Curls"
- Concentration Curls
Concentration curls are and should always be one of the staples of your bicep workout regime. It hits the short head but most importantly it places a lot of emphasis on the bicep.
- Grip Style
Fiddling around with grip styles and hand-placements will place more or less emphasis on your biceps. Weird, but it works. So, when you are going to exercise, place your arms and hands and maybe your body position in different placements to see whether you feel a better pump or not.
- Squeezing / Flexing
- Blood Flow Restriction Training
Blood Flow Restriction (BFR) Training is a method of cutting a supply of blood to a certain muscle to increase muscle damage. This aids in growth, strength, endurance, etc. Many people implement this method to increase lagging body parts and/or to increase size...Sometimes we cannot achieve a good pump, and with this method, you can very easily. To perform BFR or Occlusion Training, you must wrap a band or some sort around a limb, restrict the blood flow about 50%, don't completely cut off the circulation. From there, you Do NOT want to go heavy by all means - exercise with light-moderate weight; You want to achieve the pump, not to destroy your arms. I myself implement this within my arm workouts and it really does make a difference. Read more Here: https://www.delicatenutrition.com/2018/09/tone-arms-build-lagging-arms-or-legs.html | Also, a more indepth article: https://www.strengthandconditioningresearch.com/blood-flow-restriction-training-bfr/
You do not want to overtrain them at all. A lot of people don't realize that if you're constantly hitting your arms, how are you going to recover? Recovery results in growth, growth comes from recovery and if recovery is interrupted,
growth won't be existent. You can feed your body very well, but if your recovery is off, then building muscle is going to be off too. Everything works together, diet, lifestyle, recovery, exercise regime. If you're not progressively overloading your biceps or any muscle really, then you aren't going to grow. You need to progress in strength and in weight. You need to use a heavier weight to increase muscle mass. Using a variety of techniques will develop/build your physique much faster.
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