Sometimes it can prove to be a challenge with biceps growth and development during training, especially if you have hit a growth plateau (no gains are being made, stagnant changes). In order to prevent this from happening to you, a few steps need to be taken that will ensure the development of your biceps. These steps would be nutrition, routine changing, and performing various exercises as well!
Anatomy: Biceps Brachii
Your biceps are made up of a double headed muscle, which is where "bi" comes from in the name. The biceps brachii run longitudinally from connecting with your shoulder blade, and continuing down to your upper forearm where the two muscle heads combine into one. The main motion derived from your biceps is the ability to flex your elbow. The biceps can be a tricky muscle to workout, and if overworked they are at risk of muscle damage!
Importance of Nutrition
Your diet is a valuable source for any muscle growth to take place, and that includes your biceps. You need to be eating nutritious foods that are high in vitamins and minerals, which includes fruits, vegetables, and nuts. These three food categories will supply you with plenty of energy and protein building nutrients important for cellular growth. Protein is specifically important, and you can obtain it through foods such as chicken, beef, turkey, fish, and whey protein.
Whey protein is a good choice to consider when it comes to gaining adding protein into your diet. Protein is needed for muscular growth and repair, which are two factors that lead to your biceps getting well developed from a nutritional stand point. Best times to consume whey protein would be before, during, and after your training day. Especially after your training, which is known as "post workout".
Change Up your Routines
A routine can easily be the cause of why your biceps are no longer developing properly. Many people make the mistake to always perform the same old variations of biceps curls every single week of their training. What this means to you is that your body is going to recognize this routine being developed, and relax more freely during exercise. You want to do what is known as "shocking" your muscles, which means that you change the routines of your exercises every couple of weeks in order to shock them into a new stimulation.
One easy way to do this is by varying the way you perform biceps exercises. For example, one day you perform regular biceps curls, and the next time you change it to hammer curls instead, then the next change would be barbell biceps curls. An easy concept to follow that provides maximized results!
Other Exercise for Developing Solid Biceps!
Performing various compound lifts and back exercises also allow for the full development of your biceps. The way compound lifts work is by exercising more than one or two muscle groups during lifts. The reason this happens is because your various muscle groups are needed to perform the exercises while also maintaining your body's balance. Compound lifts that increase your biceps the most are deadlifts and squats.
Deadlifts require a lot of pulling motion in order to lift the weight off the ground by means of repetitions. Your arms have a lot of stress being placed on them in order to perform the lift, and your biceps also get worked out because of how much grip is being placed on the bar. A fat reduction overview can help you build a clear describe of what you need to focus on to carry out your fat loss goal if you're a starter; or serve as a reminder for the ones who are at an advanced or more advance level of their weightloss program. Applying are seven steps that can serve as instructions for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss programs have fooled people into thinking that it is the same, but most diets and weight loss programs only work by leading to a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. This kind of grip requires your arms to flex, which brings blood flow to your arms increasing the stimulation. Seated rows are another back exercise to consider that put a large emphasis on your biceps. Think about it, when you pull the handles towards you your arms are bent flexing your biceps! If you have not noticed, pulling exercises are a key factor in increasing your biceps growth, such as seated rows and deadlifts.
Squats are another compound lift to perform. you may be thinking, "But they are a leg exercise?", and this is relatively true, but the way they workout your biceps is derived from two simple means. First, when you have the bar against your back your arms are used to squeeze down and hold the bar in place. This creates the blood flow that was previously discussed. You need to get into the habit of using this technique if you are already not during squats, main reason being the bar is going to drop off your back!
The other reason your biceps receive development from squats has to do with body chemistry. Within your muscles are stored amounts of testosterone waiting to be released, which increase your strength and energy during training days, and it just so happens that your legs store the most testosterone to be released into your bloodstream. The best technique to use squats for is prior to any other exercises because it will give you the best results throughout the rest of your training day.
Interesting Exercise to Perform as Well
Instead of performing regular biceps curls, consider exercising with reverse curls in place every now and then. This exercise puts a heavy emphasis on your brachialis and forearms. Your brachialis is a muscle that runs deep beneath your biceps, which means you will be working out the muscle that makes you have the peaking biceps you have been hoping for!
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