Biceps Workout at Gym 🏋️‍♂️ – Easy way to build biceps in the gym

Biceps Workout at Gym 🏋️‍♂️ – Easy way to build biceps in the gym

1️⃣: How to do biceps workout in the gym and how to get big and strong biceps

If you go to the gym, the first thing that comes to your mind is how to make biceps

Because a great biceps not only makes your body attractive, but also gives proof of your strength and fitness level.

Because a great biceps not only makes your body attractive but also gives proof of your strength and fitness level because if you do not have biceps, your body will not look stylish, so today in this article you will know how to make biceps by working out in the gym

In this article, we will guide you in a complete step by step easy way to make biceps in the gym, along with exercise diet tips and the mistake that you will avoid while making biceps in the gym

2️⃣: Science of Biceps – How Biceps Muscles Grow

Biceps is the muscle group in front of your upper arm which is divided into two parts

1. Long Head means the outer part

2. Short Head means the inner part

Biceps muscles grow when you start doing progressive overload (increasing the weight gradually)

1. Exercise with proper form

2. Give nutrition along with rest to the muscles

3. Best Exercises for Biceps in the Gym

1. Barbell Curl

How to do it:

Hold the barbell with both hands then bring the palms in front

Then slowly bend the elbows and take the bar to the shoulders

Then bring it back down with full control

Minimum Reps for this: 8-12 × 3 sets

Some Tips: Do not swing the body while doing the exercise and keep the elbows fixed.

2. Dumbbell Curl

You can do this exercise with one hand or both hands together

You can do it with one hand or both hands together.

Do every rep under control and Don't do it too quickly, do it slowly and then you will see its benefits.

3. Hammer Curl

Lift the dumbbells with your palms facing each other

This targets the brachialis muscles which adds thickness to your arms and gradually you will see the size of your biceps getting thicker as you do the exercise

4. Concentration Curl

To do this exercise, you have to sit on a bench and curl your hands by placing them on your thighs

This exercise increases the insulation and squeeze of your muscles

5. Preacher Curl

To do this exercise, do it on the machine or if there is a bench, do it by placing your arms on the pad on the bench

Because if you are starting this exercise, it helps beginners to maintain perfect form

6. Cable Curl

In this you get constant tension from the cable machine.

This exercise is best for muscle growth and pump.

3️⃣. Biceps Workout Plan (Weekly)

How to do Sets × Reps for exercising every day?

On Monday do 3×10, 3×12, 3×12 sets of Barbell Curl, Hammer Curl, Concentration Curl

Then on Thursday do Dumbbell Curl, Cable Curl, Preacher Curl 3×10, 3×12, 3×12 sets

4️⃣. Diet and Nutrition

For protein you have to eat: Chicken, Fish, Egg, Paneer, Dal if you exercise, which will give your body plenty of protein

From crab you will get things like Oats, Brown Rice, Sweet Potato, out of which these are healthy for your body

Fats: For fat you have to eat Almonds, Peanuts, Olive Oil

Water: You have to drink at least 3-4 liters of water daily if you exercise because drinking too much water will not make you feel dehydrated

5️⃣. Avoid common mistakes

1. Do not focus only on biceps and ignore other body parts

2. Lifting very heavy weights but with the wrong form is a mistake

3. Training biceps every day and not giving the muscles recovery time. That is why after exercising your body, you should give your muscles recovery time so that they can heal.

6️⃣. Never ignore diet

1. Professional tips for faster growth

2. Pay special attention to the mind-muscle connection.

3. Give extra push in the last 2 reps of every set.

4. Don't forget to stretch after workout

5. Sleep: It is very important to sleep at least 7-8 hours

7️⃣. FAQs:-

Q1: How much time does it take to build biceps in the gym?

➡ If you are consistent for 1-2 months, you can see a noticeable difference

Q2: Can biceps be built without supplements or not?

➡ Yes, if you do proper training with a balanced diet, you can build biceps

Q3: Is it necessary to exercise biceps every day?

➡ No, you need to take a gap of 48 hours.

8️⃣. Conclusion

If you want to make biceps in the gym, then not only hard work but you also need to take the right technique, proper diet and rest. Follow the guide and you can make your biceps in a few months. If you understand this guide properly, then you can do biceps exercise in the gym in the right way and you will not suffer any harm and you can make attractive biceps in the gym.