Choosing the best bicep workout can be overwhelming, but considering goals, time, preferences, and fitness level can help. Strength-building exercises differ from those for size or isolated muscles, and workout length affects exercise variety. Fitness level should not be over or underestimated.
There are several different bicep workouts available, so choosing the best one can seem overwhelming. Fitness experts will offer several types of exercises when asked what they think is best. Your training goals, the amount of time you want to spend exercising, your training preference, and your fitness level are four important factors to consider before choosing the best bicep workouts for you.
Knowing your end goal is essential when choosing the right biceps workout. Your training goal can help you narrow down your exercise options so you can choose the right exercise that will help you achieve it. Some of the common goals include increasing strength, increasing the size of the biceps, and improving the appearance of isolated muscles.
The exercises used to increase strength are often different from those designed for the size of the building. That’s why bodybuilders train differently than powerlifters. Strength building focuses on heavy weights and explosive movements. Multiple joint exercises and long rest times are also generally preferred when building strength.
To build bicep size, you should be exercising with a relatively lighter weight with higher reps compared to what you would lift when you’re primarily looking to build strength. Rest times between biceps exercises should be shorter to fully exhaust the muscles. For isolated muscles, single-joint exercises like the reverse EZ bar curl allow you to target specific biceps muscles to ensure balanced growth.
The length of your workout can determine how many exercises you can do. A wider variety of biceps exercises is available for those who can spend more hours in the gym. If you only have a little time to spare, you may want to consider doing supersets or compound exercises to give your biceps a well-rounded workout.
A superset is designed to exhaust your muscles in a short amount of time. It contains two different bicep workouts done in a row with no rest in between. Joint or multiple set exercises allow you to work your biceps while working out a larger muscle group, such as your back.
Your training preference will also determine how your biceps program is designed. These preferences may include the pace of training and the number of exercises performed. Some people prefer compound exercises over isolated exercises, and some people prefer dumbbells over barbells.
Misjudging your current fitness level is the most common mistake bodybuilders make. Overestimating your fitness level could lead to injury, which can set your training schedule back for weeks or months. Underestimating your level, on the other hand, won’t fully exhaust your muscles during your biceps workouts, which can stunt your growth. It is best to consult with a fitness trainer or personal trainer if you are unsure of your fitness level.
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