You may want your biceps to look toned and lean. But does it look more like a tiny anthill? Then, chances are that you may not be doing your biceps peak workout right.
There are some strategies that you need to follow and make use of in order to get your biceps sturdy and good. These smart strategies will go a long way in helping you achieve what you have always desired for.
Some people can develop bigger biceps, while others can develop smaller ones; and this is mostly based on genetics.
When people talk about biceps, they are actually referring to the muscle known as the biceps brachii. This is a two-headed muscle and this is the one that most biceps workout emphasize on.
If you want to build some really good biceps, then there is another biceps related muscle that you must emphasize on. It is known as biceps brachialis, and it lies beneath the biceps brachii. It assists in flexing the elbow.
In this article, we have listed some of the best tips for biceps peak. Read on to find out about the best tips to build biceps.
1. Train Your Biceps After A Rest Day:
The best way to have a great workout is to ensure that you're well rested. If you rest well before a workout, you'll have plenty of energy to train well.
2. Train Your Biceps Twice:
Biceps are smaller muscle groups that recover faster than the larger parts like legs or back. Hence, you can train them more frequently at least in the short term. It is one of the best tips for building biceps.
3. Do Biceps After A Back Workout:
The best way is to train the biceps after a back workout. Since both are pulling muscles, the biceps are engaged in the most multi-joint back movements.
4. Choose Challenging Weights And Superior Mass Builders:
The amount of weight that you can lift decides the direction in which your workout is going. When it comes to challenging weights, there is no reason to push yourself early in the routine. Rather than doing 3 sets of 10, you can go for heavier weights that will let you do about 6-8 reps. This is one of the best tips for biceps peak.
5. Emphasize The Long Outer Head:
When you're using the standing barbell curl, then you're using both biceps head to complete it. You can put more emphasis on the long head, by shifting your grip inward, internally rotating the shoulders.
6. Boost Your Intensity:
You can make use of advanced training techniques after a good amount of time. Some of the exercises that you can go for are forced reps, dropsets and rep-and-a-halves.
7. Reduce Your Intensity Towards The End:
During your last exercise, your biceps will be fatigued. Hence, do not go for low-rep sets with heavy weights. This is also one of the top tips to build biceps and to effectively build biceps peak.