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Take a break from curls To get big biceps, you need to train them twice per week. Make sure you have at least 48 hours of rest between each session. Your first workout should be heavy on compound movements such as bent-over rows and deadlifts. These exercises will put a huge amount of stress on your back—you don't want that compounded by shoulder injuries. You can also include cable pulldowns and chin-ups using an underhand grip. Afterward, spend 20 minutes doing lighter sets of bicep curls with less weight; if you're trying to add mass, it's best not to fatigue your biceps before hitting them again later in the week. The second time around, focus on more isolation moves like hammer curls and concentration curls. If you're training for strength or power, use heavier weights for fewer reps (3–5) while focusing on form. If you're training for size, use lighter weights for higher reps (8–12). Regardless of which goal you're after, make sure to take plenty of rest days.