The second head can make our arms look very full and strong, which is a kind of ostentatious capital in many cases. However, if you can't practice it, there is no way to talk about what is showing off or not showing off.
So, how should we train our biceps?
Next, I'm going to share three different approaches that not only work, but also save us most of our time.
<h1 class="pgc-h-arrow-right" > rest pause group</h1>
This training method does not require you to divide an action into many groups, so one group is enough, and it takes a short time.
Let's say a normal workout might be four sets, and you'll need to complete 32 times to plan four sets. The pause group is a continuous training, do not move, then only rest for 20 seconds, and then continue training until you have completed the same total as the normal group.
According to relevant studies, this method and the daily multi-group training effect is almost the same as the muscle gain effect, but the time consumed is greatly reduced.
However, no matter which method you take, you need to maintain the correct training posture, which is the fundamental basis for muscle growth.
How to choose weight
In general, you should choose a weight that can be done 6-8 times and then completed as many times as possible. But if you feel that the difficulty is getting bigger, you should pay attention to the following;
First, fix your elbows on either side of your body.
Second, pay attention to your wrist and don't bend your wrist excessively, which will make your forearm more powerful.
<h1 class="pgc-h-arrow-right" > composite group</h1>
This is obviously more enjoyable than the previous group, as you may need to choose two biceps training movements to combine together.
Since our biceps are composed of long and short heads, and because their functions are different, we should choose one that is mainly based on long head training, and the other is based on short head training to combine them.
First, let's choose a weight-bearing dumbbell that can do 10-12 times to train, and then complete another training action. After all 2 actions are done, a group is completed, and then rest for 60 seconds before training for the next group. This training may take a little longer, about 5 minutes or so.
< h1 class="pgc-h-arrow-right" > decreasing group </h1>
The decreasing group is estimated to be one of the most familiar training methods, this training is characterized by the focus is not rested, but the training weight will slowly decrease, but if you have not trained, do not think it is very simple.
In a previous study, it was found that subjects used two different methods to do bending, traditionally doing 3 groups, each group resting for 90 seconds, while the decreasing group always needed to do without strength, which is what we often call exhaustion. Different training methods can get almost the same training effect, which can reduce the group to save more time.
In fact, this article not only gives you 3 different training methods, but also tells you another problem. Many people feel that these techniques are more helpful for building muscle, but in fact they can bring about little difference in the effect of ordinary training, but save a lot of time.
In fact, we need a lot of different methods in order to break through the bottleneck period, so it is really necessary to learn a variety of training methods.
I hope that after learning, the friends will also share it with other friends around them, and everyone can talk about research and common progress together.