The impressive biceps size is an indicator of good physical shape body Builder. But not all people are interested in power sports, can boast a serious amount of these muscles. The reason for this is the wrong approach to training.

Very efficient in pumping of the biceps shows the methods of reduction of weight to drop. At the beginning of training, you need to choose a sports projectile with the maximum weight that can lift 10-12 times. After the first approach, the weight should be reduced by 5-10 lbs, then repeat the exercise.

The third approach you need to choose the shells more easily. Using this method will allow you to pump your biceps, increase their volume and make them more prominent.

Exercises for fast pumping of the biceps and increase their tone


To undertake barbell reverse grip. The legs should stand strictly on width of shoulders, elbows need to squeeze the body as tightly as possible and lay down, his legs stretched out straight. Shell positioning the hips.

To raise his chest slightly bent hands, then lower to the starting position. Exercise to do slowly. The head should not be lifted before the end of the approach.

The following exercise performed on a bench in the sitting position. Hand positioning on the shell straight grip. Lift it up until the hand and forearm will meet the shoulders. Then return it to its original position.

When doing exercise for biceps with dumbbells will need an incline bench. She should sit at an angle of 45 degrees. Hands with shells to hang freely with the palms outward, away from the body. Tightly clutching the elbows to sides, raise dumbbells simultaneously to the shoulders. To lower them slowly.

What to avoid when you exercise?


You cannot perform exercises with a straight wrist. Before you use the rod it is better to slightly tilt them down. Pay more attention to muscle than the increase in load. Slow exercises and well-chosen load give good results, allowing you to quickly pump up your biceps.

Training cannot be effective enough without factors such as balanced diet and proper rest. Muscle mass is increased directly after a workout, when the athlete regains his strength. An important factor is the maximum possible elimination of stressful situations, maintaining a healthy and regular life.

If a bodybuilder for a long time is under stress, it the endocrine system in large quantities produces cortisol. It is the hormone that stimulates the loss of muscle mass and accumulation of body fat.