Four strategy lagging muscles: biceps.
How to build your biceps if this muscle during exercise does not want to grow and achieve desirable for you sizes. Consider 4 interest method.
STRATEGY number one "fast, even faster!" Ironically, the biceps muscle of the shoulder is best responds to the speed of repetition. Adoption of many experts that for muscle growth is best to use a slow and accountable work in this case is not entirely true. Hence, the first strategy: try to use when training biceps as quickly as possible repetition, and, as a positive or in a negative phase. However, in relation with respect to the latter, you can apply the principle of variability, alternating fast with slow lowering weights.
In a similar style shakes biceps twice champion of "Mr. Olympia" Jay Cutler. In this case, do not hesitate to Jay and easy "cheating" by helping yourself body movements. Without them quickly raise and lower the weight difficult.
Strategy number two is utilized not just a high-volume training in relation to this muscle, and high volume over! About 20 sets (and more!) For training, selecting from all the mental exercises for biceps (however, these exercises tend to copy each other, differing only in the starting position so close grip) those that are best suited to you. Weight - you remember the "first step."
Not necessarily do all the sets row - can "dilute" "bombing" biceps exercises for other muscle groups. This strategy applies to both work on the biceps for one particular training session and training for Microcycle. 3.4 or even 5 training biceps during the week can be considered the norm. A month of hard work, followed by a 7 to 10-day stay - and biceps certainly will respond to your efforts growing.
STRATEGY number 3 "sea of blood" for fruitful work on the biceps need to find a plot of the amplitude of the motion, where you'll feel most strongly biceps. Having found such a site, exclude from the range of motion all the rest. As a rule, for the biceps is the upper half of the amplitude. And yet - try at the highest point further strain the biceps - the load it has to be constant. Strain the biceps and in the breaks between sets.
All this gives the possibility to download the biceps as much blood and therefore dramatically increase the supply of nutrients to the destination, and to increase the number and thickness of the capillaries in the muscles. A thickness of the muscle is determined not only by the thickness of muscle fibers, but the number and thickness ranging in muscle of blood vessels. An interesting technique can be pre-injection blood closer to the biceps. That is, anticipating the work of the biceps "pampingovy" training his antagonist - triceps.
Help and a welcome as training on the wiring. In this case, it is a temporary cessation of blood flow to the working muscles, which dramatically increases the release of growth factors in the blood. Rubber band (it is sold in every drugstore) is superimposed above the biceps and tightened so that would slow the flow of blood, but not to interfere with movement. The movement itself is performed in a very reduced amplitude - shorter than the upper half of it.
STRATEGY number 4 key to the development of a large biceps muscle, and can be considered, which is located under it - brahialis. Developing brahialis, you sort of pops the biceps out - growing up as a chick pops out of the socket of his "pivot" brothers and sisters. It is best to act on brahialis curl with a barbell or dumbbells pronated (thumbs down) or neutral (fingers to the body) grip. Such an exercise is not something that would be very much, but enough. Among them: the barbell curls reverse grip - they can perform both direct and with the EZ-neck, standing, sitting, with a barbell on your lap or on the bench Scott, bending Tsottmana, curls with dumbbells in the style of "hammer" flexion hands on the lower block to the cable arm, barbell curls Gaspari - version of "hammer", curl on the top unit with reverse grip while standing or lying down.
Interestingly, the weight at work on brahialis must be greater than when working the biceps, and do exercises to perform better slowly and under control.
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