When it comes to losing weight, the vast majority of people believe that the key is to do cardiovascular activity in the gym: running on the treadmill, pedaling on the stationary bike, etc. However, performing strength exercises can be much more effective because it significantly increases the increase in caloric expenditure. Now, if what you are really looking for is to gain muscle mass and grow biceps, you have to be aware that the results are not going to come overnight.
How long does it take to grow biceps?
Although muscle mass and strength are directly related concepts, the way to gain it can vary from one person to another. The time it takes to increase muscle mass, which is called hypertrophy, is more difficult to determine exactly because it depends on a wide range of factors: intensity of training, sex and age of the person, frequency of the exercises, etc.
In general terms, according to a study published in the scientific journal ‘Journal of Strength and Conditioning Research’, the time it takes for biceps to grow ranges between eight and twelve weeks, as long as the exercise is regular and the intensity of the workouts is moderate/high.
The best exercises to grow biceps are:
Preacher Curl: Grab the dumbbell with your right arm and place it on a bench at a 45-degree angle. To stretch your biceps, slowly lower your arm until it is almost completely stretched. Finally, raise the dumbbell until it touches your shoulder. Barbell curl: stand with your back straight and legs slightly apart. Grab the bar and extend your arms with your wrists, so that your palms are facing forward. Bend your arms up to shoulder height, hold for a few seconds and return to the starting position. Dipping: put a chair or bench against the wall. Stand with your back to the bench and rest the palms of your hands on it. Bring your legs together and bend your knees, keeping your back straight. By bending your elbows, raise and lower your torso.
And finally, it should be noted that diet plays a key role in gaining muscle and growing biceps. You should follow a diet with a high protein content, with foods such as nuts or red meat.
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