As someone who loves going to the gym, one of my go-to workouts is working on my biceps. There’s something incredibly satisfying about seeing those muscles bulge out as you curl a weight towards your body. But, how many bicep exercises should you be doing in order to get that definition and strength?
Here, we’ll explore everything related to bicep exercises – from how many you should be doing, to the best ones out there. So grab your protein shake and let’s dive right in!
Understanding Your Biceps
Before we start talking about different exercise options for your biceps, it’s important that we first understand what they are and what their function is.
The biceps make up a large portion of your upper arm muscle and consist of two heads – the long head and short head. They are responsible for performing elbow flexion as well as supination .
Your biceps also play a significant role in stabilizing the shoulder joint during other upper body movements like bench presses or pushups.
Now that we’ve established what our good old friend “bicep” does for us let’s talk more about how many reps you need to do:
So How Many Bicep Exercises DO You Need To Carry Out?
When it comes down to increasing muscle mass & enhancing definition on those guns, there isn’t just one clearly defined answer; due largely in part because no two bodies are made alike. That being said- your workout routine is an integral aspect when looking at optimizing results through exercise science; but please take into account – there may not always be a scientific consensus over the ideal fitness routine roadmap.
However with enough analysis taken into account; fitness experts agree around 3 key concepts vital varying individual to individual when it comes to bicep exercises.
How Many Sets Should I Do?
According to the National Academy of Sports Medicine, individuals looking for hypertrophy should complete at least 3-5 sets of their exercises, with a rest period of up to two minutes between sets.
Maximizing performance for a defined appearance may require even less rest time between sets; since going deeper into our later decades- many of us switch from a sheer interest in strength and mass, and seek an end goal centered upon some mean flexing!
How Many Reps Should I Complete?
Research on exercise repetition has shown that achiveing optimial results will vary depending on your fitness goals. However in most case scenario’s you will need around 12-20 reps per set.
This sweet spot is easily achieved through slightly lighter loads, higher repetitions & following NASM guidelines mentioned above!
Best Exercises For Biceps
Alrighty then we have arrived at the climatic moment where we finally spill all ans sweat through numerous workouts so that you can bring your A game next time! Bear these recommendations for both various classic workouts as well new innovative exercises:
Dumbbell Hammer Curls
Dumbbell hammer curls are loved by becuase they target both the long head and short head biceps while also working out those forearms.
- Start by standing tall grabbing dumbells situated beside your body
- With a neutral grip , exhale as you curl one weight up towardsyour body.
- As has been noted earlier using correct breathing technique makes all the difference!
- Make sure not to let your elbows flare out too much during this motion
Here’s an added bonus: if you really want that burn. . . Test alternating hammer curls every other rep!
Make sure to keep everything under control though – lifting weights recklessly does nobody any good.
Close Grip Chin Ups
This is an ode to the OG of workout exercises – the pull-up. It’s actually one of my favorite workouts as well! This will surely be beneficial if you’re keen on becoming a future Ninja athlete , or just want to show off once in awhile with some badass moves.
- Finding something sturdy enough & relevant distance above head height
- With your palms facing towards each other, lift yourself until your chin is at bar level and then slowly lower yourself back down.
Take note it does require more strength than many expect so take it slow and don’t get too disheartened by the initial difficulty!
Sometimes 2 sets per week works great for those seeking intensive growth, but traditionally speaking aim for 3-4!
So there we have it folks: key points covered with tons of motivation ideal for flexing your gains later !
It’s always important to ensure proper form during any exercise routine; incorporating elbow muscle contractions can help make curls more effective while reducing stress elsewhere.
Remember that no exercise routine is a one-size-fits-all solution. What works for someone else may not work for you based on various factors such as goals, age and fitness levels. The general recommendation though? Incorporate regular bicep routines that are catered specifically to every individual gym goer needs.
So keep pushing through all those reps & sets because continued perseverance pays dividends over everything else – rock those guns!