Biceps: The Sun's out, so bring the Guns out!
Hello Team Surreal.. Hope you all are having a great July!
The sun is out, so short sleeves or tank tops are becoming worn more by both women and men. What's a better way to motivate you to pull that top out of the closet, than when you feel confident about your arms and how they look in one? I decided to share a few tips about getting the best results when training the arms.
Keep in mind the three ways to increase muscle mass: lift heavy, lift fast or perform a lot of reps. Any of these options will work well, and based on your specific needs, you can choose the way that works best for you.
If you can't lift heavy due to an injury, then chose one of the other options. Lifting heavy does not mean you have to lift the heaviest tier of dumbells, it just means you must lift heavy for you. Whether that means 20 pounds gets it done for you, or if you need 80 pounds, push yourself to achieve max results from this style of lifting.
You shouldn't do the same exercises over and over again; switch the exercises up changing the angle of force placed on the biceps. For example, start your routine with standing barbell curls and then progress to preacher curls or a dumbbell curl, such as a hammer curl. Keep in mind, you can perform unilateral (one arm) isolation exercises to give yourself the balance between bilateral (two arm) exercises. This balance of exercise variety style helps to ensure you are not over compensating with the strength of just one arm, still commonly seen with all exercise experience levels.
Zeke Samples, IFA, CSN, CPR, IDEA
NPC Physique Competitior
Surreal Body Solutions, LLC
& contributing health and exercise author
Personal Training | Nutrition | Supplements | Motivation
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