diet and helthy blog

Full width home advertisement

Post Page Advertisement [Top]


3 Steps to Big Biceps: The Right Arm Pumping Technique

Use on yourself a radically new way to pump up your biceps and check the strength of the sleeves of your t-shirts.




dear reader! Without even looking and not knowing you, we bet that your hands are sorely lacking in size. Or rather, not like that: there could have been more hands. Why are we so sure about this? Because you train them incorrectly, like most enthusiasts of training with iron. Chad Waterbury, physiologist, trainer, author of the book “The Quick Jump”: “Guys always perform exercises in the traditional way - they choose movements in which the hardest part is at the end of the approach. But in order to get the muscle fibers that are the most responsive to growth, you need to do differently: the set must begin with the most difficult and intensive work. ”




1. A bit of science


When you shorten your biceps - you lift the barbell or a bag of potatoes at the same time, it does not matter - your muscle fibers are connected to work in series: first, small (type 1), and then large (type 2 and inner). “These largest Type 2 fibers respond only to the most intense work,” says Waterbury. - And when you lift the barbell slowly, as often happens at the end of the approach, you tire and stimulate only small muscle fibers to grow. The largest and most responsive remain out of work. ”




2. Stop to grow


The recipe for trouble-free muscle growth is simple. “Turn your approaches around, do the opposite - do your best at the beginning of the approach when you're still fresh,” Waterbury advises. For biceps training, this means performing intensive isometric exercises. You will need to start each approach in a static mode, holding the most difficult part of the amplitude. For example, in the pull-ups on the low bar at the beginning of the approach, you hang for a while at the top point and only then do you start doing normal dynamic repetitions.


True, there is one problem with this method: working weights will have to be seriously reduced, or even just work with your own weight, and this contradicts the conventional wisdom that large working weights are needed for large muscles. However, Waterbury has a reasoned answer to this: “Look at the hands of gymnasts who specialize in such apparatus as rings. They have the largest biceps, and that's because on the rings they constantly load their arms in isometric mode, and with their own weight. ”

Over the next six weeks, try adding one of the exercises that you will find on the next page to each of your three regular strength training. So you will create a strong incentive for the growth of not only the biceps, but also the brachial and brachioradial muscles, which will give your arms and forearms a pronounced athletic appearance.



Monday: Pull-ups on the low bar, grip on top

Muscles: biceps, brachial, brachioradialis.

Set the crossbar at the level of the belt, climb under it, grasp it with a grip shoulder-width apart, palms on top. Straighten your arms and legs, tear the pelvis off the floor, your body should be stretched in a single line. Bringing the shoulder blades, pull up, forcefully biceps and trying to crush the crossbar with your hands. Hold this position for 5 seconds, and then do 5 quick repetitions of the usual pull-ups. Rest for 10 seconds. Now pull yourself up again and hold on for 4 seconds, then quickly pull yourself up 4 times. Rest for 10 seconds again. Pull yourself up again, pause at the top for 3 seconds and then do 3 quick pull-ups. You made 1 set. All you need to do 3 of these sets, resting between them for 3 minutes.





WEDNESDAY:Hammers with dumbbells lying belly on an inclined bench
Muscles: biceps, brachial, brachioradialis.


Set a slope of 70 degrees on the bench, take dumbbells in your hands and lie down on the bench with your stomach. Straighten your arms and put them down on your sides, with your palms facing each other. Without raising your elbows, bend your arms and lift the dumbbells to your shoulders. Additionally straining the muscles of the hands, linger in this position for 5 seconds. Now do 5 quick replays. Rest for 10 seconds. Linger again at the top point for 4 seconds, and then do 4 quick repetitions. Take another 10 seconds rest. And complete the approach with a 3-second delay at the highest point, after which add 3 fast repeats. That's it, you made 1 set. And you need to make 3 of these sets, resting between them for 3 minutes.






FRIDAY:Pull-ups on the low bar, bottom grip




Muscles: biceps, brachial, brachioradialis.

Set the crossbar at the level of the belt, climb under it, grasp it with a grip shoulder-width apart, but now place your palms below. Straighten your arms and legs, tear the pelvis off the floor, your body should be stretched in a single line. Bringing the shoulder blades, pull up, forcefully biceps and trying to crush the crossbar with your hands. Hold this position for 5 seconds, and then do 5 quick repetitions of the usual pull-ups. Rest for 10 seconds. Now pull yourself up again and hold on for 4 seconds, then quickly pull yourself up 4 times. Take another 10 seconds rest. Pull yourself up again, pause at the top for 3 seconds and then do 3 quick pull-ups. You made 1 set. In total, you need to make 3 such sets, resting between each for 3 minutes.

No comments:

Post a Comment

Bottom Ad [Post Page]

| Designed by Colorlib