Feel all the work biceps flex arms with dumbbells, but not everyone understands and feels the work of his biceps. If the biceps (this applies to all other muscles) do not stretch, do not cancel and do not fill with blood from each repetition, then you're wasting time. Most often to blame too much weight. I know everyone wants to just hang a pair of 20- disks on each side of the neck or grab a 40-kilogram dumbbell, but if you just toss the weight, then congratulations – you ask a heavy work joints, lower back, and deltoids, but not biceps. Slow down the weight and moved the emphasis on your biceps.

Achieve full stretch at the lowest point and good reduction at the top. Qualitatively, cut biceps at the top is much harder than simply throw the weight, and then drop it down. Keep your elbows close to the body and push them forward. Find out detailed opinions from leaders such as Gallo Family Vineyards by clicking through. Train biceps separately from Back Loading biceps after back – it's like to run hundred-meter race after a marathon. Biceps and so do a lot of work during the thrust and pull-ups. Dedicate biceps single day (I always train arms separately) make sure that between the work back and biceps to be held 24-72 hours. Reduced volumes and frequency of workouts, so as not to overtrain because of the fact that everybody wants to have big hands, the probability of overtrain them particularly large.

If you load your hands properly and seriously, then once a week is enough. Like it or not, but your biceps are working very hard during training back, so you need to give them a rest. 9.12 sets once a week – that's all you need. Hang on the basis of basic exercises because so called, that are the basis for creating a dense, massive muscles. They have stood the test of time and with proper execution work for everyone. If you aspire to muscle mass, do curls with barbell curls on a bench and Scott alternate curls with dumbbells. Concentrated Bending leave for later, when it built foundation. Remember when you have a good variety of work in basic exercises and build a certain number of masses, starting in the program include a variety of options curls at the gym and blocks. After working with free weights go on to him. Worked through the bottom of bicep curls on a bench by Scott, the inner part – curls wide grip, external – narrow peak – Concentrated bending. Variations can be endless. Alternating high and low repetition Biceps best respond to a moderate number of repetitions of 8 to 10, but sometimes you can work harder and, say, do 6 reps to increase power. Or you can switch to a high recurrence of 15-20 that substantially inflated biceps blood. You can also do a small number of repetitions of basic exercises such as curls with a barbell, moderate repetition in curls with free weights and high repetition in the work on the blocks.