In the formed body, one of the "indicative" muscles is the biceps. What it is? This is a biceps small muscle that attaches to the scapula and radius. It is she who provides the raising and bending of the upper limb. If your biceps volume is far from perfect - it doesn’t matter. This muscle can be pumped. However, to make it ideal, it is necessary to take into account the many recommendations of specialists.
Biceps Volume: Normal
Are you ready to work on your muscles? Then the exercises below come in handy. But before moving on to them, let's find out what is the normal volume of biceps? Professional trainers argue that such indicators depend on the age of the man:
- 20-29 years old - the volume is 33.3 cm.
- 30-39 - increases to 34.8 cm.
- 40-49 - the norm is also a value of 34.8 cm.
- 50-59 - the optimal figure is 34.5 cm.
Key recommendations
If you are just starting your workouts to form your ideal bicep volume, follow the advice of professionals:
- Do not plan many activities during the week. For these muscles, exercise quality is much more important. Unjustified loads can lead to stunting of this muscle. It is recommended to pump biceps once a week.
- Choose 2 exercises from the complex below. Repeat each of them 8-10 times. It is recommended to complete 2-3 approaches in one training session.
- Take a good weight, but it is acceptable for you.
- Gradually increase the number of repetitions (15 times) and the number of approaches (up to 3-4). At the same time, every 5-6 weeks, reduce the weight of the weights and the number of sets. This approach will provide the necessary rest for the biceps. It will provide muscle stimulation for growth and allow it to fully recover.
Consider the most effective exercises that allow you to create beautiful biceps.
Barbell lift
All men who are interested in how to increase bicep volume need to familiarize themselves with this exercise. It is considered the best for the formation of the biceps. At the same time, it is suitable for people with any physique.
Lift the bar to the biceps as follows:
- Stand still. Do not bend your back and it is important not to stoop. The legs are shoulder width apart.
- When lifting the barbell, make sure that it does not touch the chest. Lowering it down, you should not linger.
- The following rhythm is considered optimal: 1 second - to raise, 2 seconds - to lower.
Some athletes like curved vultures. Such a shell is comfortable enough for beginners. But it should not be used by professionals. This bar does not give a uniform load on the entire muscle (a long head is practically not involved).
Dumbbell Exercises
The bar can be replaced with other equipment. For these purposes, dumbbells are great. Holding them in your hands, perform the exercise described above. For owners of an oblong muscle shape, the use of dumbbells is even preferable. Remember, long biceps should stretch a lot below. In this regard, it is recommended to lift the dumbbells, sitting on the surface, with the back slightly tilted back.
If the biceps are short, then choose the classic exercises:
- "Hammers";
- lifting dumbbells in a standing position;
- lifting shells sitting on Scott's bench.
Such exercises will greatly increase the volume of the biceps.
Work on the horizontal bar
If you cannot afford training in the gym, then you can perfectly pump the two-headed with the help of pull-ups. However, the exercise, the purpose of which is to increase the volume of the biceps, is somewhat different from the classic implementation. Consider these features:
- Grip recommended only the opposite.
- The distance between the palms of the honey should be no more than 8 cm.
- Going down, do not reach the end. The elbows should remain bent.
- Rise on the horizontal bar until the moment when your chin reaches the crossbar.
- Advanced athletes are recommended to pull up with weights.
In addition, a statistical result will provide an excellent result. It perfectly loads the two-headed, as a result of which it begins to increase in its volumes.
The exercise is as follows:
- Stretch on the horizontal bar until the crossbar is at chest level.
- Hold in that position. Continue to “hang” until you feel very tired.
- For the next approach, this feature is recommended. Now “hang” on the crossbar, bending your elbows at an angle of 90 degrees. In this position also linger "to the last."
Correct push ups
What volume of biceps can be formed using such exercises? Many athletes consider push-ups to be completely useless for working out muscles. Other athletes emphasize their effectiveness. Professionals say that push-ups are really inferior in their effectiveness to the exercises described above. However, they should not be considered completely useless. They pump up biceps perfectly , but at the same time they do not contribute to its development.
In other words, during push-ups, the biceps are not injured. Therefore, the blood that pours the muscle will go away pretty quickly. If biceps is increased by injuring the fibers, then the volume will remain for a long time. Push-ups to study the two-headed practically do not differ from the classical version of the exercise. However, they have several features:
- The hands should be turned back while doing the exercise.
- Hands pressed to the body.
- At run time, the elbows move without any deviation.
Of course, such push-ups will not provide the results that an athlete will get when practicing with dumbbells or with a barbell. But regularly performing them, a novice can become the owner of a fairly "sports" biceps.
Kettlebell Activities
Magnificently increase the volume of biceps in men with the help of weights. Such a projectile is especially suitable for those persons who are naturally prone to athleticism. Professional trainers claim that exercises with a kettlebell can be applied to men with any physique. How to deal with such a shell? Let's get back to the first exercise. But now the bar needs to be replaced by a weight. Experts say that this projectile will help athletes improve their biceps.
Statistical exercise with dumbbells.
Trainers recommend another great exercise for pumping biceps. It can easily be done at home. You will need dumbbells again. The exercise is as follows:
- Take a dumbbell in each hand.
- Now bend your elbows so that they are at an angle of 90 degrees. In this position, hold for approximately 30 seconds.
- Holding the dumbbells in your hands, begin to rotate the brushes inward. In this case, hands must be slowly lowered, and then raised.
- When the muscles are already fully tired, simply press the upper limbs with dumbbells to your shoulders. Be like this for a while.
To ensure that the above exercises provide an excellent increase in biceps, remember the need for rest.