1. The BIs Have It
Many fitness buffs desire sculpted biceps. Fortunately, the bicep muscles are fairly easy to train, and most individuals usually experience quick results, which acts as a motivator. You can train your biceps about twice a week without over-training. Many individuals train their biceps and chest on the same day. It's really your preference, though.
2. Sculpt Biceps With Various Devices
You can train your bicep muscles using a barbell, dumbbells or any number of machines. Perform seated preacher curls by resting your upper arms onto an inclined surface. Dumbbell exercises force you to work each bicep muscle equally. With barbell exercises, your stronger arm might compensate for your other bicep because both arms are holding the barbell. Keep this in mind when determining what exercises and how many sets and repetitions you plan to perform.
3. There's Nothing Dumb About Dumbbells
You don't have to lift heavy weights to build muscle. This is particularly true for individuals who are new to weightlifting. Store 5-pound dumbbells under your bed or in a closet. Pull them out when you're watching your favorite TV show. Perform 3 sets of bicep curls, doing 10 reps in each set. Increase your reps and sets over time. Keep a record of your workouts so you can easily track your progress.
4. Practice What You Preach
Preacher curls are a popular bicep exercise because they create a nice peak in the middle of the bicep muscles. Preacher curls really isolate the bicep muscles; you perform them seated so you can't rock your body to help you lift the weight. You're forced to use your biceps alone. You can use a straight or bent bar when doing preacher curls, and don't forget to factor in the weight of the bar when totaling how much you've lifted.
5. T is for Technique
Using proper technique helps you maximize your workout and avoid injury. One common mistake weightlifters make, particularly beginners, is to rock the entire body when performing bicep curls. It's important to keep your lower body, chest and back still when you do bicep exercises so you're actually training the biceps. Don't arch your back in an attempt to lift weight that is too difficult to lift. Focus on proper technique before increasing the weight that you lift. The last few reps should feel difficult, though. The only way to stimulate your muscles is to challenge them until they're almost fatigued.
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