The volume of the biceps in men: the norm and recommendations for increasing

In the formed body of one of the "indicative" muscles is the bicep. What it is? This is a two-headed small muscle that is attached to the scapula and radius. It is she who provides lifting and bending of the upper limb. If the volume of the biceps is far from perfect - it does not matter. This muscle can be pumped. However, to make it ideal, it is necessary to take into account the set of recommendations of specialists.

Biceps volume: norm

Have you tuned in to work on your muscles? Then the following exercises are useful for you. But before we go to them, let's find out what is the normal volume of the biceps? Professional trainers argue that such indicators depend on the age of the man:

• 20-29 years - the volume is 33.3 cm.
• 30-39 - increases to 34.8 cm.
• 40-49 - the norm is also the value of 34.8 cm.
• 50-59 - the optimum is 34.5 cm.

Key recommendations

If you are just starting your workout to form the perfect amount of biceps, listen to the advice of professionals:

1. Do not plan a lot of classes for a week. For these muscles, the quality of the exercises is much more important. Unjustified loads can lead to a halt in the growth of this muscle. It is recommended to pump biceps once a week.
2. Choose 2 exercises from the complex below. Each of them, repeat 8-10 times. It is recommended to do 2-3 approaches in one workout.
3. Take good weight, but it is quite acceptable for you.
4. Gradually increase the number of repetitions (15 times) and the number of approaches (up to 3-4). In this case, every 5-6 weeks, reduce the weight of weights and the number of sets. This approach will provide the necessary rest for the biceps. It will provide the muscle for growth stimulation and allow it to fully recover.

Consider the most effective exercises that make it possible to form a beautiful bicep.

Lifting Rod

All men who are interested in how to increase the volume of the biceps need to familiarize themselves with this exercise. It is considered the best for the formation of the biceps muscle. It is suitable for people with any physique.

Lift the bar to the bicep as follows:

• Stand flat. Do not bend your back and it's important not to slouch. The legs are located along the width of the shoulders.
• When lifting the bar, make sure that it does not touch the chest. Dropping it down, you should not linger.
• Optimal is considered such a rhythm: 1 second - for lifting, 2 seconds - for lowering.

Some athletes like curved vultures. This shell is quite comfortable for beginners. But you should not use it for professionals. This bar does not give a uniform load on the entire muscle (the long head is practically not involved).

Exercises with dumbbells

The bar can be replaced by other equipment. For these purposes, dumbbells are great. Holding them in your hands, perform the above exercise. For owners of oblong form of muscle, the use of dumbbells is even preferable. Remember, the long bicep should be strongly stretched below. In this regard, it is recommended to lift dumbbells sitting on the surface, with a slightly deflected backrest.

If the bicep is short, then choose the classic exercises:

• "Hammers";
• Lifting dumbbells in a standing position;
• Lifting shells, sitting on a bench Scott.

Such exercises will magnificently increase the volume of the biceps.

Working on a horizontal bar

If you can not afford training in the gym, then it's fine to pump the double-headed one with pull-ups. However, the exercise, whose purpose is to increase the volume of the biceps, is somewhat different from the classical exercise. Consider these features:

1. Hvat recommended only the reverse.
2. The distance between the palms should not be more than 8 cm.
3. Falling down, do not go to the end. Elbows should remain bent.
4. Rise on the horizontal bar until the moment when your chin reaches the crossbar.
5. Advanced athletes are recommended to tighten with weights.

In addition, an excellent result will provide a statistical exercise. It perfectly loads the two-headed, as a result of which it begins to increase in its volume.

The exercise is done like this:

• Pull on the bar until the crossbar is at the chest level.
• Hold in this position. Continue to "hang" until you feel very tired.
• The following approach is recommended for the following approach. Now "hang" on the crossbar, bending your arms in the elbows at an angle of 90 degrees. In this position, also stay "to the last".

Right push-ups

How much biceps can be formed using such exercises? Many athletes consider push-ups to be completely useless for muscle training. Other athletes emphasize their effectiveness. Professionals say that push-ups are really inferior in performance to the exercises described above. However, one should not treat them as completely useless. They perfectly pump the biceps, but they do not contribute to its development.

In other words, during the push-ups, the biceps fibers are not injured. Therefore, the blood that pours the muscle will go away pretty quickly. If the bicep is increased by injuring the fibers, the volume will be preserved for a long time. Push-ups for the development of the double-headed practically do not differ from the classical version of the exercise. However, they have several features:

• Brushes during the exercise should be rolled back.
• Hands are pressed against the body.
• During exercise, the elbows move without any deviation.

Of course, such push-ups will not provide the results that the athlete will receive, dealing with dumbbells or with a barbell. But regularly performing them, a beginner can become the owner of enough "sports" biceps.

Classes with weight

Magnificent increase in the volume of the biceps in men can be done with weights. Particularly suitable for such a shell to those individuals who are naturally predisposed to athleticism. Professional coaches say that exercises with weight can be used for men with any physique. How to deal with such a projectile? Let's go back to the first exercise. But now the barbell needs to be replaced with weights. Experts say that this projectile will help athletes improve the relief of the biceps.

Statistical exercise with dumbbells

Trainers recommend another great exercise for pumping biceps. It can easily be performed at home. You will need dumbbells again. The exercise is done like this:

1. Take a dumbbell in each hand.
2. Now bend your elbows so they are at an angle of 90 degrees. In this position, hold for about 30 seconds.
3. Holding dumbbells in your hands, start rotating with the brushes inward. In this case, the hands must be lowered slowly, and then lifted.
4. When the muscles are completely tired, just press the upper limbs with dumbbells to the shoulders. Be like this for a while.

For the exercises described above to provide an excellent increase in the biceps, remember the need for rest.