Health Fitness

Bicep training for police officers

The biceps (biceps brachii) is an important muscle for police officers and is fairly easy to train. It is important to understand that the biceps is a two-headed muscle that consists of a long head and a short head. This is important because there are different exercises that can be done to work each head individually. The biceps is a small muscle that does not need an excessive amount of training to develop it. Train your biceps once a week and with a healthy diet your biceps will get stronger in no time.

You should be able to work your biceps in 30 minutes, which leaves plenty of time for a cardio workout or you may want to work your triceps immediately after your bicep routine. I like to work my biceps and triceps during the same workout every week. First I hit the biceps for 30 minutes and then the triceps for 30 minutes and then there is no need to work the arms until the following week.

Many people like to work each part of the body 2 times a week, but I think it is not necessary for the average person. When you exercise with weights, you are tearing your muscles, which requires a lot of rest for them to recover and grow.

Your muscles don’t grow in the gym, they grow and get stronger when they rest outside the gym. Because our biceps are being knocked down, they need protein to grow and get stronger. You will need to eat a fairly healthy, protein-rich, moderate-carbohydrate diet to fuel your muscles to grow and become stronger.

For the average person, we should be ingesting about 1 gram of protein per body pound each day. This means that if you weigh 160 pounds, you should try to eat 160 grams of protein per day. Eating 1 gram of protein per body pound every day is not difficult once you see which foods are high in protein. You can easily achieve this by drinking a couple of protein shakes every day along with a couple of meals.

You will need to rest between each set for about 60 seconds. In some of the more advanced routines, you will take very little rest between sets and sometimes perform multiple sets without any breaks. With the beginner routine below, I’d take a pair of 20-pound dumbbells and roll them up for 2 sets of 15 reps. This will warm up your biceps and elbows for the exercise.

As with any physical activity, the key to avoiding injury is to warm up properly. Now that the warm-up series is over, I would move on to the working series. I would load a straight curl bar with a weight that I think I could do 8 reps with. Don’t worry about being precise in your estimation of the weight to start with. If you start your first set with a weight that is too easy, adjust the weight accordingly on the second set.

I would then make sure to wear a weight belt and then lift the bar straight up and bend it 8 to 12 times before lowering the bar. If you find that you can do 12 reps with that weight, you will need to increase the weight on the next set.

If you find that you cannot do 8 reps with that weight, you should reduce the weight for the next set. Routines with 3-6 reps per set are more for powerlifters and we are trying to achieve strength gains along with gains in muscle mass so we are going for 8-12 reps. Ideally, this is what your first set of beginner bicep exercises should look like.

Let’s say you lift 50 pounds on the straight bar and you can do 12 reps on the first set. You rest for 1 minute and then you put 60 pounds on the straight bar and you can do 10 reps. Then you rest 1 minute and put 70 pounds on the bar and you can do 8 reps. That would be a good set because you increased the weight with each set and stayed within 8-12 reps with each set.

A not so great set would be when you load 50 pounds on the straight bar for your first set and you can only do 6 reps. then you put 60 pounds on the bar for your second set and you can only do 5 reps.

Then he reduces the weight to 40 pounds and gets 10 reps on his third and final set. If I couldn’t do 8 reps on my first set, I’d start over and lose 20 pounds. After a few workouts, you can easily estimate your starting weight for each exercise.

So far we have done the warm-up set and a work set which was the standing barbell curl. The standing barbell curl is the best exercise for building strength and mass in the biceps, which is why we do it as our first set of work.

Because it is an important exercise, we want to do it as the 1st set when we are fresh and rested. Now for our second set of work, we will do the dumbbell preacher curls. The preacher bench can be either a seated or a standing team, depending on the manufacturer.

I prefer the seated preacher bench because the standing preacher bench is uncomfortable for me. In this exercise we use dumbbells instead of the bar. You’ll want to grab a pair of dumbbells that you think you can roll up on the preacher bench for 8-12 reps.

With the preacher bench you want to make sure that your elbows don’t hang off the end of the pad. The preacher curl is great for shaping the biceps, and this move should never be left out of a bicep workout. Do a total of 3 sets on the preacher bench using the same principles we use with standing barbell curls.

The third and final established work in the beginner bicep routine is the hammer curl. The hammer curl is a great exercise that will hit the lower part of your biceps. The hammer curl is performed with dumbbells using the same weight principles outlined above.

Do 3 sets of hammer curls and you are done with your biceps for this week. Now would be a great time to do some cardio or work your triceps to complete your arm workout for the week. Your goal each week will be to increase the weight for each of these exercises. Do not be discouraged, you will get stronger and you will be able to gain weight in no time.

After 4 weeks of this routine, you will be ready to switch to beginner biceps routine # 2. Our muscles are smart and learn to adapt to the routines we put them through, so we have to change our workouts from time to time. when.

Incorporating new bicep exercises means that we will hit our biceps from different positions and angles, leading to further muscle growth and development. I advocate adjusting your bicep training every 4 weeks for beginners. Adjusting your bicep workout can be as simple as removing 1 exercise from your routine and adding something new.

For the beginner workout, I would stop hammering at week 4 and start doing the dumbbell concentration curl. Then I would swap the dumbbell preacher curl with the barbell preacher curl and then swap the standing barbell curl with the standing cable machine curl.

After a few months of the beginner workouts, you may be ready for the more advanced bicep workouts listed below. You may be tempted to work your biceps more than once a week as you start to see some gains, but don’t. You can easily overtrain your biceps, severely reducing your strength and mass gains and leading to injury.

Biceps routine for beginners

Warm up with 2 sets of standing dumbbell curls for 15 reps each set

Standing Barbell Curl: 3 sets of 8-12 reps each set

Preacher Bench Dumbbell Curl – 3 sets of 8-12 reps each set

Dumbbell Hammer Curls: 3 sets of 8-12 reps each set