The best way to increase the biceps arm muscle is to lift the bar to the bicep

Sport is a lever, by correctly clicking on which, you can make the body stronger. Nowadays, young people often forget about gyms and athletics. However, there are guys who are selflessly engaged in powerlifting and bodybuilding. These are the types of weightlifting that came to us from America. As if there, athletes engaged in these kinds of sports, build up a huge muscle mass. Classes involve training with heavy burdens. For example, in powerlifting, an athlete can make a bench press at a weight of 200-300 kilograms. How do you like that? However, such high results are achieved with the help of constant diligent trainings on a special program.

Each athlete chooses himself in which direction to work for him. Practically all exercises require athletes to have the biceps arms well developed. Now there are many bioadditives, you can always go to the Internet and download a training program, in the cities full of gyms. However, not many of us can boast a volume of biceps at 45, or even more centimeters. What's the matter?

The basic exercise for pumping this muscle group is lifting the bar to the bicep. When performing the set, forearm, shoulder girdle, trapezius muscles and, of course, the biceps themselves work. In order to successfully pump your hands, you only need a barbell and a few pancakes. As you can see, lifting the bar to the biceps is a very practical thing. Most often, athletes exercise standing. In this case, the shell is taken from below. This is the most common configuration of this exercise.

During the set, keep your back straight, do not help yourself with your torso. Otherwise, some of the load will "eat up" the shoulders. It is necessary to raise the bar quickly, but to lower it slowly. Do 3-4 sets of 8-12 repetitions. Undoubtedly, the lifting of the biceps while standing is an effective way to significantly increase the mass of the biceps arm muscle. Among athletes, this is a very popular exercise, but few people know that there are several other types of work with the projectile. Paying attention to the forearms, make lifting the bar the upper grip. This exercise is similar to the lessons on Scott's bench.

Another method by which the biceps is pumped is to work with the bar with a variable narrow grip. Between the palms, the width is half the size of the shoulders. Thus, the external part of the biceps is perfectly worked out. A wide grip improves the mass of the inner side of the biceps arm muscle. These exercises are recommended for experienced athletes as an additional load on the hands.

Many athletes prefer to do lifting the bar to the biceps using the Scott bench. The athlete sits down, leans his elbow on a special device, takes the projectile in his hands. At the same elbow athlete should be clearly fixed on the bench. Only hand flexors work in the process. The athlete can not help himself either with his body or with his back. The maximum effect of pumping the lower part of the biceps is observed.

By designing the program of exercises, the exercises for the biceps and chest are planned to be performed in one day. It is necessary to alternate sets. That is, we do a bench press, then lifting the bar to the biceps while standing. Next, you can work the upper part of the torso, using wiring with a dumbbell. After taking the bar and pumping the biceps on Scott's bench. You can get the biceps brachium with the help of dumbbells. It is best to make supination (twisting). Training should include a minimum of two - a maximum of four - exercises to pump the biceps. If you work on mass, repetitions in the set should not be more than 6-8 times. During drying, start exercising with a lot of weight, and gently move to lighter configurations, while significantly increasing the number of repetitions.

Work on your body is daily hard work. However, you acquire not only muscles, but also harden your body.