More Chinese people are spending on fitness services. (Photo : Twitter/@muscle_fitness)
Most men want large biceps, since these muscles give the most impression to other people. Unlike the calves, the biceps are usually requested when a person is asked to flex.
Doing three sets of classic curl with 10 repetitions seems insufficient as there are five expert-approved techniques in building the biceps, as per Menshealth.
The first one is using a bit of momentum. Momentum provides moderate inertia, since inadequate or excess inertia renders the workout inefficient.
Sports biomechanist Bret Contreras said that the force acting from the hips will provide enough momentum, allowing the body drive the weights up to the chest. It is recommended to use a load that is 10 percent heavier than what one can usually lift.
Curling on an incline is the second technique to build the biceps. The biceps has two parts - the long head and the short head.
According to strength and conditioning specialist Brad Schoenfeld, doing the dumbbell curl on an incline position allows the bicep heads to stretch and produce more force. This enhances their capacity to contract, bringing more muscular gains.
Using a reverse grip is another technique to build more mass to the biceps. Reverse curls bring a change in grip, allowing the brachialis muscle to take over. Schoenfeld said that a bigger brachialis muscle pushes out the biceps, giving them a bigger look. Reverse curls can be done with 5 repetitions initially.
Squeezing the biceps will also increase the gains. As per physiologist Chad Waterbury, the biceps react effectively to high-tension and isometric movements.
To achieve the best results, the biceps should be squeezed as if they are going to cramp. He also added that pausing or holding a weight will target the typeIIb muscle fibers, which have the most growth potential.
The fifth technique is performing workload shift to the biceps. Waterbury uses chin-ups as an example. The latissimus muscles or lats are the primary muscles during chin-ups, but the work can be transferred to the biceps.
Since the lats have restricted strength capacity when the elbows are bent at 90 degrees, the biceps compensate by generating force to pull up the body. Waterbury added that holding at a point half-way for five seconds is the best timing to stimulate the typeIIb fibers, which elicits growth.
In any workout, safety is essential. One of the common mistakes by gym goers is skipping the warm-up, as per Stack.
Warming up prior to the workout improves mobility and flexibility. It also decreases the likelihood of having an injury. It should be at least 8 to 10 minutes of mobility drills and light sets to get the body ready.
In most cases, optimal biceps development comes from independent training, along with adequate nutrition and rest. Given the five techniques, it will be closer for one to bring faster results in bringing more mass to the biceps.
