3 Tips To Get The Most Out Of Your Bicep Workouts!!

3 Tips To Get The Most Out Of Your Bicep Workouts!!

My personal training clients often ask me how I built my biceps.  I tell them that I tie a rope to the back end of my jeep and pull it 100 yards a day.  LOL!  There actually aren’t any secret exercises out there to build biceps.  The secret is in the performance of the basic exercises.  Have you ever heard two people tell the same joke and the crowd laughs hysterically for one of the people, but not at all for the other?  It’s all in the delivery folks. For instance, when training biceps, there is so much more to consider than just curling the weight up. With my many years of experience in the health and fitness industry, I have three insider tips I’ve found to be especially effective for building those biceps!

1. Understand The Function Of The Muscle!! The biceps function is primarily flexion of the forearm. However, the secondary function of the biceps which most people forget is supination of the hand, or turning the palm of your hand upward. In order to achieve maximum recruitment of your biceps’ muscle fibers when performing a bicep curl, it is necessary to turn your palms up as you curl. After training with us, my personal training clients are well aware that a simple turn of the hand allows full contraction of the muscle. To reach the peak-contracted position, flex the biceps as hard as you can while also supinating. Without that extra twist, you will not be able to generate nearly as much tension and isolation in the muscle.

2. Focus On The Muscle You Are Trying To Work!! Another imperative technique I ensure my personal training clients employ is to focus on the muscle we are training. For instance, you can visualize your biceps working. Deliberately focus on maximizing tension and blood flow to the localized area. This may require you to reduce the weight so it is a weight you can handle without utilizing other muscles to complete your reps. Thus allowing you to focus on form, tension and engagement of the muscle.

3. Use The Bicep To Initiate The Movement!! Before starting the rep, always contract the muscle being worked. If you tense the muscle then proceed to complete the movement, inertia and any other unnecessary body movement will be eliminated. By contracting the muscle before starting the movement you are also preparing your body’s nervous system and activating the muscle. Don’t waste any more time in the gym just going through the motions. For more information on how to make each and every workout count in such a way that will help you achieve your fitness goals, or if you’re looking to improve your physique, or frustrated with your current level of fitness and looking to hire a personal trainer, contact us today.




Training Innovations
2420 Midtown Pl NE
Albuquerque, NM 87107
(505) 349-4725