Introduction
On September 2, 2023, it was stated that growing the arm circumference by 2 cm may seem difficult, but with the right approach, achieving results is within reach. While fancy training moves might draw attention, for those who are serious about weight – lifting, the goal is not just to stand out in the gym but also to have real – world strength. Arm training can be monotonous and easily lead to a bottleneck, so effective techniques are crucial.
Many People’s Interest in Biceps Training
Many friends are curious about how to train biceps in an interesting way. Although triceps contribute more to arm width, men usually have a preference for larger biceps. Here is a five – week biceps training plan.
Week 1: Training Plan
To enhance training efficiency, it is advisable to train the biceps right after the back workout. After the back workout, the biceps are pre – fatigued, eliminating the need for a separate warm – up, which not only improves efficiency but also reduces the risk of injury through an indirect warm – up (back exercises). Since the biceps are pre – fatigued, heavy – weight movements are not necessary as muscle pump sensation is more important for muscle growth. After each back exercise, two sets of pull – ups (either regular or reverse grip) are recommended. When doing pull – ups, do not fully relax the body at the lowest point to keep the arms under continuous tension. Two sets of 8 – 12 reps are a good way to transition to biceps training. In the first week, just complete the back workout with a few sets of pull – ups before biceps training. Assisted pull – up equipment can be used and formed into supersets with biceps training, such as assisted reverse grip pull – ups and barbell curls.
Week 2: Overhead Contractions
Many men often face two major problems during biceps training: using too much weight and not performing overhead contractions long enough. This is a common mistake even among experienced trainers, as overhead contractions affect the number of reps or weight per set. Ignoring the apex contraction means missing out on significant muscle growth. When the muscles are in a training state, more muscle fibers can be recruited. In the second week, use this method for regular or reverse grip pull – ups. Supine overhead rope curls, 3 sets of 6 – 10 reps, with the key being to hold the overhead contraction for a few seconds on each bend, which can cause intense muscle cramping. Then, do concentration curls or spider curls with a weighted barbell, also 3 sets of 6 – 10 reps. The body position (face down, prone on an incline board) prevents the arms from resting at the peak contraction. Squeeze the biceps as hard as possible during the peak contraction and hold each movement for 1 – 2 seconds.
Week 3: The Law of Static Tension
The blood – flow restriction method can be effective even with low – weight training. However, just blood – flow restriction may not be sufficient for upper – arm training. With the law of static tension, the contracted muscles naturally block or restrict blood flow, leading to more muscle pumping due to lactic acid build – up. In week 3, focus on static tension as an efficient blood – flow restriction exercise. After pull – ups, do 5 – 4 – 3 – 2 – 1 (law of static tension) dumbbell curls, 4 sets.
Week 4: Trio Sets
Giant sets are effective for biceps as they increase training efficiency, complete more exercises in less time, and stimulate the muscle from different angles. In week 4, complete the triple set in 4 rounds. L reverse curls (targeting brachialis and flexors), 10 reps; l barbell sliding curls (targeting the long head with less deltoid stimulation), 10 reps; l upper incline dumbbell curl (a stretching movement), exertion.
Week 5: Extension Sets
The value of extension sets is to recruit more extra muscle fibers. Don’t miss the chance to activate dormant muscle fibers that are only activated when necessary. There are several options for extension sets. The rest – pause method is simple. Hold a barbell of the same weight and bend it for at least 30 reps, lower the barbell for 30 seconds, then do your best and lower the barbell again, repeating until 100 reps are completed. The discarded bend is another option, which requires an elastic band. Complete 10 reps with a barbell bend of the same weight with an elastic band, throw away the elastic band and continue with 10 reps, drop the barbell and do 10 reps with only the elastic band.
Final Tip
After a five – week biceps workout, remember to stretch between sets or at the end of the biceps workout. Stretching can bring a pumping sensation, which helps the muscle recover by recruiting more fresh blood and growth factors to the area, and this is beneficial for any muscle group. Train hard to gain others’ approval, use these methods for more pump sensation and arm stimulation, and just get started!
