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The biceps are a grouping of muscle fibers that expand and contract one way. When you do a bicep curl, the muscles are lengthened under tension. There are thee phases to the curl. The first phase is a slow lowering (eccentric-lengthening) of the weight down to a parallel positioning with the ground. This should be a controlled 3-5 second movement. It should burn but not injure. Use appropriate weight. The 2nd phase is isometric. It's when the muscle neither expands nor contracts, but holds the weight parallel to the floor. 2 second hold...Explode into concentric motion. This is where you lift the weight and the bicep shortens. This is should be a 1 count tempo of intense movement. The ideal tempo is 4-2-1. Four seconds down, hold 2 seconds, explode up. Take rest intervals of 45 seconds to one and a half minutes between sets of 8-12 reps. Don't rock your shoulders or throw the weight up. Your biceps should be the focus.

Your muscles grow as a result of fatigue and recovery, where your muscle builds back up stronger.

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17y ago

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