I have a pair of 5kg dumbbells. How can I train to grow my arm muscles, especially my biceps?

I would like to state in advance that the biceps training methods shared below are purely based on personal experience of many years of training. Any similarity is purely coincidental. Similarly, this article is also my first article to share my experience on Baidu. In the future, I will continue to share my personal experience and experience in fitness with friends who love fitness.

Now let’s get into the topic of this article, what kind of exercise method can make the biceps explode.

Before sharing this biceps training method, let’s first talk about most people’s views on biceps training. Many fitness friends have the same feeling about biceps training, that is, the biceps swell during training, but then shrink back after taking a short rest. If you practice every day, your biceps will swell every month. After practicing for a month, I still haven't seen any increase in arm circumference. No matter you continue to increase the weight, increase the number of times or sets of exercises, or change different exercises, you still cannot see the growth of your biceps. In short, the effect of training becomes worse and worse as the training progresses, the swelling degree of the biceps will not be as good as before, and sometimes the forearm muscles will even be trained. If you are a fitness enthusiast and you feel the same way, then try my method!

Let’s take the upright dumbbell curl as an example. Generally, dumbbells are used to exercise biceps. We all exercise the biceps in a gradually increasing way from light to heavy. For example, first use 6 kg dumbbells to warm up and do a set of 12, and then use 8 kg, 10 kg, 12 kg... dumbbells to do the second set, the third set, the fourth set... etc., each set is the same Try to do 12 reps until you can't do 6 reps in one set with the heaviest dumbbell, which means the exercise of dumbbell curls to exercise the biceps is over.

I recommend a slight change in the biceps training method here, that is, the practitioner uses a 6KG dumbbell (for example, the dumbbell weight used for 40 intensity is 6KG) to exercise the biceps, and do 12 The purpose of doing this in groups is to get blood flowing to the target muscle groups as quickly as possible. When the exercises with 6KG dumbbells are finished, please do not rest. Use 15KG dumbbells directly, that is, a weight of 90 intensity to perform the exercises. Do as many as possible in groups of about 8, and do 4 to 6 groups in a row, group by group. Rest for 1 minute in between.

The above is my sharing method for training biceps. Please pay attention to the following points when using the method I recommend:

1. Starting from the first group, do each All movements must be done in slow motion and long displacement. I won’t go into too many biceps exercises here. I believe all fitness friends know the biceps exercises.

2. Starting from the second group, it is the official start to exercise the biceps. Each group is required to complete at least 6 to 8 sets at a weight of 90 intensity.

3. To achieve better training results by using the above method to exercise the biceps, at least two or more exercises are required for the biceps. For example, first use dumbbell curls, then use barbell curls, and finally use cable curls.

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