Bicep curl progression isn’t just about doing bicep curls over and over again. If you want to blast out and build muscles in your arms, then you need a complete workout and diet plan to achieve your bicep goals. Here is everything you need to get that herculean biceps you’ve always wanted.
Top weightlifting exercises for bicep curl progression
Zottman Curl
The Zottman Curl is a great variation of the standing dumbbell curl. The Zottman Curl targets three major bicep muscles, the brachioradialis, brachialis, and biceps brachii. There are only a few bicep exercises that target these major muscles at the same time. To do a Zottman curl, all you have to do is do a standard dumbbell curl. But when the dumbbell goes down, you slowly rotate them with your palm facing forward. The rotation adds more tension to the biceps especially when you take your time when lowering the bells.
Concentration curl
Concentration curls is not just an exercise but it is also considered a practice routine to improve your lifting form. Truly one of the simplest weightlifting exercises that even beginners can easily master. Concentration curls give emphasis to using the right muscles in the arms. This exercise will build your muscles not just in your biceps but in different muscle groups in the arm.
Meadows Row
Meadows row is one of the fastest ways to build strong biceps. This is not a beginner workout as it requires an individual to lift a barbell, using only one arm while maintaining a challenging stance. In this workout, the elbow and shoulder should be doing all the work.
Before doing these weightlifting exercises, make sure to stretch beforehand to release tension in your muscles. Zero stretching might result in injuries.
Embrace muscle-building food
Working out, especially weightlifting requires a lot of energy and strong endurance. It is important that your diet compliments your workout plan or routine. What you eat can positively or negatively affect your workout progress.
Here are some muscle building food perfect for bicep curl progression
Chicken breast
When building muscles, you need protein, a lot of it. Chicken breast is one a superfood when it comes to providing the body protein. An 85-gram serving of chicken breast contains more than 25 grams of protein – high-quality protein for that.
Quinoa
According to an article by Harvard University’s School of Public Health, quinoa is a great food source of protein, fiber, manganese, magnesium, and folate. It is yet another superfood, an edible seed to be exact. If you are into snacks, then servings of cooked quinoa would be great for those small cravings.
Eggs
A boiled egg is one of the most consumed foods for people going to the gym, either to lose weight or build muscle mass. Eggs are good for bicep curl progression because they give the body loads of protein. Some people only eat egg white because it has low calories. Many people building muscle mass indulge in an egg diet because it is cheap and supplies the body with a lot of nutrients. However, if you are building muscle, there are other alternative diet plans for you to consider.
Remember, if you want to reach your bicep curl progression goals, you need a workout plan that covers not only your gym routine but your diet and even your lifestyle as well.
