Maximize Bicep Growth

 

Training each muscle associated with the Biceps is key to growing that area optimally. Check out these tips to hit every muscle group in the Biceps effectively
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Biceps: This is the muscle most people think of when they hear the term Biceps. Exercises that target this muscle specifically include chin-ups, which are a great compound movement that hit the back and biceps effectively, barbell curls, and concentration curls which show the highest levels of activation out of all other exercises.
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Brachioradialis: This muscles is located on the top of the forearm and helps to flex the forearm at the elbow. Movements like reverse EZ-bar curls, plate curls, and hammer curls are great for this muscle.
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Brachialis: This muscle sits underneath the Biceps and helps to push up the Biceps, making them appear bigger. Training this muscle is key for optimal Bicep development. Exercises like the close grip EZ-bar curl, cross body hammer curl, and regular hammer curls help target this muscle specifically.
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The Biceps are such a small and relatively weak muscle compared to other muscle groups that they can be trained with a pretty high frequency. On the high end, you could do some Bicep exercies 4 days a week or on the lower end, maybe just once or twice. Personally, I’d recommend 2-3 day per week for most, with 3-5 exercises, mostly in the 8-15 rep range. Every once in a while, it would be good to do a few sets of 6-8 on barbell curls or chin ups to build strength and sets of 20-25 on concentration curls or low weight movements to get a good pump in the muscle.
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Also, hitting the Biceps from different angle such as standing, preacher curls, incline curls, and even decline bench curls would be a good idea.
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