How to build your biceps

How to build your biceps
 Relief biceps are the dream not only brutal men, but also some nice women seeking to achieve the beauty of the body in the fitness room. These muscles are responsible for the curl, and therefore are useful life - to lift something. And indeed beautiful biceps will look favorably on the bodies of both men and women.
 Biceps is the muscle that is not very willing to grow, so approach the process of training must be creative. Of all the major muscles in the body relatively more difficult to pump only calf.

Creative approach would be that to increase biceps have to do exercises and other muscles associated with them. This will allow the lift heavier projectiles targeted work on the biceps muscle.

You must train twice a week. Between classes at the gym, it is desirable to make a break in two days. The first training session is that the athlete support strengthens muscles, and 2 days later have to deal exclusively pumping biceps.

In the first training session to include a wide grip deadlift, as well as exercises with dumbbells to shoulder muscles and small muscles. You also need to do pull-ups on a low rung wide grip, push-ups (with fists, palms or dumbbells) and exercise "boat" (tearing the limbs off the floor, with a deflection in the back) and "Walk the farmer" (walking with heavy dumbbells in your hands) .

Each exercise should be done on the system approach 3/8 times. Between sets to rest 30-60 seconds, depending on your training. After deadlift need to rest for 2 minutes. Weight shells should not be very large, but at the end of each exercise, you should feel that is really annoying. This exercise helps to strengthen the shoulders, back and buttocks.

Train № 2. Include the following exercises: pull-ups on the bar reverse grip, traction rod in the slope, lifting barbells biceps and lifting dumbbell biceps sitting on a bench under a different slopes. Doing these exercises should be well under the scheme 3/8, with a break in a minute. If 8 times to catch up with her weight you easily pull up with the additional load. If you catch unable, train biceps using free weights. After a while you learn and become stronger pull.

The training program should be changed every 2 months. Replace number of approaches and committed exercise and weight worked with. It will be useful to include new exercises.

It should be remembered, and proper nutrition. Natural food with lots of protein and slow carbohydrates, seasoned food with lots of vitamins - the key to a beautiful trained biceps.

Tags: biceps