BUILD BIG­GER GUNS WITH CAN­NON’ S BI­CEPS TIPS

Fol­low these three tips to train your bi­ceps smarter and you’ll start adding size and strength to your arms the next time you hit the gym

Men's Fitness - - Trainer | Cover Model Alex Cannon -

LIGHTEN THE LOAD

“I see one thing all the time in gyms all over the coun­try, and that’s guys try­ing to bi­ceps curl a dumb­bell that’s far too heavy,” says Can­non. “It might look im­pres­sive from a dis­tance, but they’re never fully en­gag­ing the bi­ceps be­cause they are swing­ing the weight up and down so there’s never ten­sion on the mus­cle. You need to pick a lighter but still chal­leng­ing weight and make sure you lift it prop­erly, keep­ing your form good on ev­ery rep.”

SQUEEZE AND HOLD

“At the top of each bi­ceps curl move­ment, whether it’s with a dumb­bell, a bar­bell, an EZ-bar or even a chin-up, try to hold the top po­si­tion and fo­cus on squeez­ing your bi­ceps hard. If you do you’ll re­cruit more of the mus­cle fi­bres in the bi­ceps, and that means your arms are work­ing harder dur­ing ev­ery sin­gle rep. And when you lower the weight again, make sure you’re do­ing it slowly and un­der con­trol, so you max­imise the amount of ten­sion your bi­ceps is ex­posed to. It will make a huge dif­fer­ence to how big, and how quickly, your bi­ceps grow.”

CON­NECT MIND TO MUS­CLE

“When I train my bi­ceps I al­ways try to make a strong con­nec­tion be­tween my brain and the mus­cle. It might sound weird but it makes such a dif­fer­ence in the qual­ity of the rep. Think­ing about how a work­ing mus­cle is mov­ing and con­trol­ling a weight keeps your form nice and strict, and it also helps ac­ti­vate more mus­cle fi­bres so you get bet­ter re­sults.”

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.