A lot of people go to the gym to increase their arm size. Biceps with muscles are the sign of masculinity, and it’s not going to change any time soon. Many people spend hours on their guns , only a handful actually get them in any shape.

It’s not enough to just lift dumbbells and complete a few reps to build muscles. You can create the gun of your dreams by tweaking the arm exercises.

Bars with a greater thickness are recommended.

While performing bicep exercises Holding onto heavier bars could put greater stress on your forearms that could result in greater muscle activation within the short head bicep exercises. It is possible to make any bar thicker by using fat grips , if there aren’t any thick bars at your training facility.

It will be a challenge to grip on the bars the more thick they are. When using fat bars, you’ll have to use lighter weights. Thicker bars will make you squeeze your fists in order to grip the bar. This will lead to better muscle pumps.

Train your biceps from all angles

Many people fall into the trap of thinking that they can only develop their biceps with exercises such as dumbbell, dumbbell, cable curls, and barbell. For overall development you should strengthen your biceps’ medial, the inner and outer heads.

Barbell curls can be performed with a shoulder-width grasp. This will help target the medial biceps head. A grip that is wider than your shoulder width will reach your inner head (the peak at the front double-bicep position) and a grip that is narrower than your shoulder width will get to the outer head (the peak in the back double-bicep point).

Adjust your level of intensity

It isn’t necessary to stick with the basic 3 sets of 12-10-8 reps. You need to change the intensity of your workout to force your pythons into growing. For the best development of your bicep Balance isolation (single-joint) and compound (multiple joint) exercises.

Switch your intensity by changing the rep scheme and sets. Do 5 sets of 10 reps in exercises like the cable curls in the first week , followed by three sets of 20 reps the next week. Alternate intensities can be accomplished by performing 10 reps in one exercise, and 20 reps in the next.

Use Advanced Training Techniques

If you follow the same training program for a long period of time, you risk hitting the plateau. Short head bicep exercises like supersets and drop-sets flow restriction training, intra-set stretching training, and so on. can allow you to break through the overhead roof.

The combination of all the suggestions that are provided in this article will assist you in improving your biceps. For instance, you could, use a thick bar and change the grip position. Increase your intensity. Utilize advanced techniques for training to change the time under tension.

Change Time under Tension

One of the most important aspects of bodybuilding is time under tension (TuT). A higher TuT could cause the muscle to be more damaged and may result in more efficient pumping and development of muscles. You can polish your guns by altering the duration of tension.

Make sure you are focusing on your rep tempos and switch them up until you can annihilate your short head bicep exercises. A model machine preacher curl rep tempo scheme could be: two seconds during the concentric (upward) movement, a one-second contraction at the top and four seconds for the eccentric (downward) movement with there’s no pause at end of the movement.