{"id":24889,"title":"BICEP WORKOUT - When and Why","description":"The biceps are one of the most popular muscle groups that people like to train.  They are a key muscle group in terms of aesthetics, as well as being important for everyday functional movements.  However, there are a few things that you should keep in mind when it comes to training your biceps","content":"<blockquote><p>The biceps are one of the most popular muscle groups that people like to train. They are a key muscle group in terms of aesthetics, as well as being important for everyday functional movements.<\/p><\/blockquote><p>However, there are a few things that you should keep in mind when it comes to training your biceps. In this blog post, we will discuss how and when to train biceps for optimal results.<\/p><p><a target=\"_blank\" href=\"\/super-shop-365\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/k9pfmlteq0vqbfn3qcsxnoqcolcmcwpuerq4brvapffakkm5.png.png?w=1140&amp;v=2\" alt=\"super shop 365 with flames in the background as an affiliate link to amazon\" title=\"super shop 365 with flames in the background as an affiliate link to amazon\" \/><\/u><\/a><\/p><h3>The Anatomy of the Biceps.<\/h3><p>First, let's talk about the anatomy of the biceps. The biceps brachii muscle is a two-headed muscle that runs from the shoulder to the elbow.<\/p><p>Its primary function is to flex the elbow and supinate the forearm (turning the palm up). The biceps also contribute to shoulder flexion and abduction (lifting the arm away from the body).<\/p><h3>How to Train Biceps<\/h3><p>Now, let's discuss how to train the biceps. There are several exercises that are commonly used to target the biceps, including<\/p><ul><li><p><strong>bicep curls<\/strong><\/p><\/li><li><p><strong>hammer curls<\/strong><\/p><\/li><li><p><strong>chin-ups<\/strong><\/p><\/li><li><p><strong>pull-ups.<\/strong><\/p><p><\/p><\/li><\/ul><p>These exercises can be performed using dumbbells, barbells, cables, or bodyweight. The most important thing to keep in mind when training your biceps is to use proper form and technique.<\/p><p>This means keeping your elbows tucked in at your sides, using a controlled motion, and avoiding swinging or jerking the weight.<\/p><p><a target=\"_blank\" href=\"\/product\/push-pull-mens-black-gym-vest\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/i4539vk18nvznenbohe1h7ymp8rmy8iufmmiwc26cpw6w1ia.jpeg.jpeg?w=1140&amp;v=2\" alt=\"mens PPL training push and pull gym vest in black\" title=\"mens PPL training push and pull gym vest in black\" \/><\/u><\/a><\/p><h3>What weigh to use for Biceps.<\/h3><p>Another important factor to consider is the amount of weight you are using. It's important to use a weight that is challenging, but not so heavy that you sacrifice form. You should aim to perform 8-12 repetitions of each exercise, and perform 2-3 sets.<\/p><h3>When to train your Biceps.<\/h3><p>In terms of when to train your biceps, there is no one-size-fits-all answer. Some people prefer to train their biceps on their own, while others prefer to train them with another muscle group (such as back). It's important to give your muscles time to rest and recover between workouts, so you should aim to train your biceps no more than twice per week.<\/p><p>It's also important to vary your training routine to prevent plateaus and keep your muscles challenged. This can be done by changing the exercises you perform, the amount of weight you use, the number of sets and repetitions, or the rest periods between sets.<\/p><h3>Focus on overall fitness and nutrition.<\/h3><p>In addition to training your biceps, it's important to also focus on your overall fitness and nutrition. This includes regular cardiovascular exercise, strength training for other muscle groups, and a healthy diet that is high in protein and other nutrients that support muscle growth and repair.<\/p><blockquote><p>In conclusion, the biceps are an important muscle group that can be effectively trained using a variety of exercises and techniques. When training your biceps, it's important to focus on proper form and technique, use an appropriate amount of weight, and vary your routine to prevent plateaus. By incorporating bicep training into your overall fitness and nutrition plan, you can achieve optimal results and improve your overall health and wellness.<\/p><\/blockquote><h3>New and Improved One Stop Gym Shop<\/h3><p><a target=\"_blank\" href=\"\/one-stop-gym-day-shop\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/yendjigmfierzvom654vvmbiqorvvh0hqjrtbjujdgztl3sw.png.png?w=1140&amp;v=2\" alt=\"one stop gym day shop with barbell and weight plates on the floor\" title=\"one stop gym day shop with barbell and weight plates on the floor\" \/><\/u><\/a><\/p>","urlTitle":"bicep-workout-when-and-why","url":"\/blog\/bicep-workout-when-and-why\/","editListUrl":"\/my-blogs","editUrl":"\/my-blogs\/edit\/bicep-workout-when-and-why\/","fullUrl":"https:\/\/thegymdays.com\/blog\/bicep-workout-when-and-why\/","featured":false,"published":true,"showOnSitemap":true,"hidden":false,"visibility":null,"createdAt":1676469666,"updatedAt":1685108404,"publishedAt":1685108404,"lastReadAt":null,"division":{"id":138542,"name":"The Gym Days"},"tags":[],"metaImage":{"original":"https:\/\/images.podos.io\/gumpstieomowfetpuyvqktyk4pn9wt2iuggvaalmeczcwt7e.jpeg","thumbnail":"https:\/\/images.podos.io\/gumpstieomowfetpuyvqktyk4pn9wt2iuggvaalmeczcwt7e.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/gumpstieomowfetpuyvqktyk4pn9wt2iuggvaalmeczcwt7e.jpeg.jpg?w=1920&h=1440"},"metaTitle":"Bicep Workout - When and Why","metaDescription":"when to train biceps, are they best with a back workout or best to train on their own. This bicep gym blog will let you know what you need to know. Gym training","keyPhraseCampaignId":16511,"series":[],"similarReads":[{"id":21676,"title":"Beginners Guide to the Gym Bag","url":"\/blog\/beginners-guide-to-the-gym-bag\/","urlTitle":"beginners-guide-to-the-gym-bag","division":138542,"description":"What should you pack in your gym bag. This is a breakdown guide as to what to pack for what day | The Gym Days","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/c7u7p8he8tj1pfjmdvhj6zsmepsbjbo3entqbtxuecuzf03l.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/c7u7p8he8tj1pfjmdvhj6zsmepsbjbo3entqbtxuecuzf03l.jpeg.jpg?w=1920&h=1440"},"hidden":0},{"id":24961,"title":"Workout Plan - Full body workout","url":"\/blog\/workout-plan-full-body-workout\/","urlTitle":"workout-plan-full-body-workout","division":138542,"description":"Sure, here's a workout plan that can be adjusted for different fitness levels and goals.  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