When training biceps, many people find that their biceps grow slowly, and then they start to change training exercises frequently, but still have no effect. In fact, there are still some things that you need to pay attention to when training biceps. So how do you think you can make your biceps bigger? Let’s go take a look below!

1. Eccentric contraction

Eccentric contraction forces your muscles to maximize muscle fiber recruitment, and people are often able to exert greater force during the eccentric process than during the concentric process. You don't need to add extra weight when doing eccentric curls. For example, when doing preacher curls, complete lower reps and complete the entire range. Use a weight slightly heavier than your regular set, and lower very slowly until your biceps are fully stretched. If possible, you can call a protector to help you get back to the starting position.

2. Eliminate inertia

Often rely on inertia? Try immobilizing your upper body. You can press your back against the wall during curls, which will help isolate your biceps, but you also need to focus on tightening your core. Place your back against a wall, or you can place a Swiss ball between your back and the wall, with your knees slightly bent and keeping your elbows in contact with the wall as you curl.

3. Partial times

Partial reps, also known as half-range movements, are a technique for increasing training intensity. The popularization of this method is attributed to Arnold Schwarzenegger, who wrote in his "Schwarzenegger Encyclopedia of Fitness" Highly recommends a method called 21 three-shot cannons, which he often uses with his partner Franco Columbus. This 21 three-shot gun means that when doing bicep curls, first complete the lower half of the range 7 times, then complete the upper half of the range 7 times, and finally complete the full range of motion 7 times. He also wrote that after training like this, you can feel your biceps start to scream.