Biceps training is a must-do for many people. They are eager to show off their arms earlier, so they exercise more frequently. But in fact, you don’t need to exercise your biceps too frequently. Too much exercise may cause muscle soreness. So how many days do you think it’s better to train biceps? Let’s go take a look below!
Exercise biceps once every few days
Of course , if you just start training on the first day, I suggest that you do not do more than ten sets of one movement, because it is basically difficult to adapt to a large number of sets the first time, and you need to adapt to adding more sets later. The recovery ability of biceps is very strong. They may be able to fully recover in 2 days. If you like, you can train it every other day, but this may be a little detrimental to the growth of girth. If you train it well at one time, it may take 4 days. Do a biceps workout. Everyone recovers at a different rate. It depends on your own recovery level. As long as you have muscle soreness, you should allow it to recover for an extra day to ensure complete recovery.
Biceps training exercises
Three-part curl
The three-part curl is also called the 21-gun salute. This The action is a combination of partial movements and full movements, which is a great challenge to endurance. It consists of three sets of movements, each including 7 repetitions. Curl upwards until your forearms are parallel to the ground, then lower the dumbbells and repeat this cycle 7 times. Then without stopping, lift the dumbbell up and stop on the way to lower the dumbbell, repeat 7 times. Finally you have to hold on and do 7 more complete dumbbell curls. It's best to find a mirror to see if your movements are standard. It is not recommended for novices. It can be tried for those who have reached an arm circumference of about 40 or whose biceps are growing very slowly.
Leverage Barbell Curl
As the name suggests, this action is to borrow force, and generally does not require muscle training to borrow force. But when we do 8 sets of barbell curls and are already exhausted, we can choose to rest for a shorter period of time, such as 30 seconds, add more weight to the barbell, and use the strength of other parts to force ourselves to complete failure. , but the biceps force is always dominant, and the rest just assists you to do it a few more times until the biceps can no longer lift. You can do this for 1 to 2 groups to blast your biceps.