Page 62 - FITNESS STYLE 1 IN MARCH 2024

flex the elbow (supinating the the main working muscle,
grow. These are 3 rules: training,
food and rest. If other muscles
develop in your body and your
biceps do not, the answer would
seem easy: your technique when
performing the exercises is not
correct or you are simply doing too
many exercises or doing them too
many times a week.
In the event that you manage
to determine that it is a lack of
technique, which usually happens
90% of the time, we must try to
mend this error. In order to
achieve this, we have the
following tips:
• Do the exercise slowly. Going
fast through your routine
usually means you intend to
finish as soon as possible and
many times this means that
you rely on rebounds and
momentum, even swinging
the rest of your body. Avoid
this, as all of the mentioned
above makes the bicep work
less, and if it works less,
obviously, it will develop less.
• Remember that you have to
flex your elbow. The main
function of the biceps is to
60 FITNESS STYLE
forearm is the secondary distributing the effort and
function). That is why, making other muscles
although it may seem intervene. At this point we
obvious, many times we do need to remind ourselves that
not do this because the rep we are not powerlifters – we
routines are not complete. My are bodybuilders.
recommendation is also to
stop right at the beginning • Don’t move your elbow. This is
essential, so much so that
and end of each part (positive
and negative) of each rep, as even some machines, such as
this will make your biceps the Scott or Preacher, have
work harder. been designed to prevent this
from happening. When you
• Endure the pain. As you move your elbow forward, the
complete reps, the lactic acid action is NOT carried out by
produced inside the muscle your biceps; it is carried out by
will make you notice a your shoulder or delts. As you
burning sensation that is not can imagine, that does not
easy to bear sometimes, but make your biceps develop.
are the sensations that will
transport you to the next level An example for a routine for
of physical development. You someone who has been training for
have to improve your effort 1 or 2 years could be the following: 3
and this can be an indication x 12 seated concentration curl and a
of whether or not you reach standing curl 21s, doing 3-4 sets. If
the required level. you’ve been around for 5-6 years or
have a respectable bicep size, you
• Use less kilos. Sometimes in might consider finishing with two
our sport, the big problem is sets of a cable biceps curl. Don’t
that we want to move many train your biceps more than once a
kilos, maybe too many. In fact, week. And if you follow the advice
so many that we lose the you have read before, they will surely
participation of our biceps as end up growing.