Strengthening the biceps requires execution of multiple exercises.
Maximizing strength development in the biceps is a product of an appropriate diet and consistent exercise. Generating new arm strength requires sufficient carbohydrate and protein intake. Muscle fibers need fuel in order to grow. Complex carbohydrates help the body generate the energy needed to perform split rep workouts. Protein rebuilds torn muscle fibers and makes them stronger. Building the biceps to increase definition and size doesn't happen overnight, but an effective training program can help you achieve your goals fast.1.
Structure an efficient workout program for building new muscle. The biceps comprise two muscles: the brachii and the brachailis. The brachii is the biggest muscle in the biceps and can be exercised by performing standard curls. The brachailis is the outer muscle surrounding the brachii and is best targeted with hammer curls. The outer muscle of the biceps is typically neglected, which prevents maximum muscle size from being achieved. It's important to incorporate exercises like the hammer curl into your split rep workout to train both muscles in the biceps.
Perform movements that target both muscles in the biceps. This is most effective for building new muscle. Men's Health outlines six distinct muscle-building exercises that concentrate on the biceps: the pushup-position hammer curl, kneeling single-arm curl, split-jack curl, jack hammer, squat concentration curl and eccentric curl. Men's Health states the biceps have two functions: bending your elbows and supinating your forearms. Concentrating workout activity on exercises that focus on the use of heavy weights and low reps will lead to fast results, according to the American Council on Exercise. However, you should use lighter weights if you're unfamiliar with a specific exercise.3.
Execute a biceps-focused workout twice per week to maximize strength development. Building muscle mass is a simple principle. It requires constant breaking down of muscle fibers through weightlifting, sufficient rest time and proper nutrition. The American Council on Exercise recommends performing three to six sets of each exercise and no more than 12 total repetitions. In addition, at least two days of rest time between workouts are recommended for maximal recovery to achieve optimal strength. Designing a workout plan that meets the demands for building muscle is important. Incorporating split reps between exercises can also fuel the muscle-building process because it has an overloading effect on the muscles worked.4.
Consume at least 1 gram of protein per each pound of body mass daily to enhance muscle recovery and increase strength development in the biceps. Get Fit, Stay Well! cites different types of muscle contraction, such as isotonic and eccentric, as required for building new muscle mass. The constant motion of executing biceps exercises impacts performance level, which increases the demand for protein. Your workout program will induce constant tension on your biceps, especially when incorporating variations of exercise. Regular exercise will ultimately increase muscle power in your biceps over time.
- Free weights
- Resistance band
- Consult a physician before committing to a high-octane workout program.
- Do not attempt a weightlifting exercise if you cannot execute proper technique, as this could lead to injury.