even if you use fancy training moves, it's all about getting attention. But as anyone who plays with iron knows, we don't just want to get attention in the gym, we also want to get out of the gym and "Have practised".
As your face muscles, monotonous arm training can easily lead you to a bottleneck, so technique is especially important to get more attention, of course, you have to arm yourself with effective techniques!
many pals are curious about how biceps can be practiced for fun. The triceps contribute more to arm latitude, but men tend to have a penchant for the larger biceps. This is a five week training plan for the biceps.
Week 1: Training plan
start by tackling the training plan to improve training efficiency, it is recommended to work on the biceps directly after the back workout. The biceps have already acquired pre-fatigue after the back workout, which eliminates the need for a warm-up (increasing efficiency) and minimises possible injuries through an adequate indirect warm-up (back work).
if you think the biceps have been pre-fatigued, you don't need to do big weight movements, and you don't care if it's big weights if the primary goal is muscle growth, as muscle pump sensation is more important than the big weights lifted.
It is recommended to do two sets of pull-ups with either a pair or reverse grip at the completion of each back exercise. Do not relax your body completely at the lowest point when doing pull-ups, as this will keep your arms under constant tension. Two sets of 8-12 reps are a great way to transition to biceps training. In the first week, before working the biceps, simply complete the back workout with a few sets of pull-ups.
use assisted pull-up equipment and form supersets with biceps training, for example: Assisted reverse grip pull-ups and barbell curls.
Week 2: Doing overhead contractions
the two biggest problems that many guys have most often when performing biceps training are too much weight and too little time to perform the overhead contraction. This is one area where many experienced masters make mistakes, and completing the overhead contraction affects the number of reps or weight done on each set.
if you don't pay attention to the apex contraction, you will miss out on a lot of muscle growth. When the muscles are felt to be training, the more muscles can also be recruited. So in the second week, use this method for pull-ups with a pair or reverse grip.
Supine overhead rope curls: 3 sets of 6-10 reps. The key to the movement is to hold the overhead contraction for a few seconds on each bend, a sensation so intense that the muscles cramp. Supine overhead rope curls promote the effect of overhead contraction.
then do concentration curls or spider curls with a weighted barbell, again for 3 sets of 6-10 reps. The body position for this movement (face down, body prone on an incline board) prevents the arms from stopping to "Rest" At the peak contraction. Squeeze the biceps as hard as possible during the peak contraction, holding each movement for one to two seconds.
Week 3: The law of static tension
this method of blood flow restriction can be very effective even with low weight training. Studies have found that blood flow restriction is effective, but it is still not enough to train the upper arms in this way. For this reason, with the static tension rule, the contracted muscles naturally block or restrict blood flow and therefore cause more pumping due to lactic acid build-up.
in week 3, focus on static tension as an efficient blood flow restriction exercise. After pull-ups, do 5-4-3-2-1 (law of static tension) dumbbell curls x 4 sets.
Week 4: Trio sets
the giant set is effective for biceps, it increases training efficiency, completes more exercises in less time and stimulates the muscle from different angles.
week 4, 4 rounds of repetitions to complete the triple set.
L reverse curls (target: Brachialis and flexors): 10 reps
l barbell sliding curls (target: Long head; less deltoid stimulation): 10 reps
l upper incline dumbbell curl (stretching movement): Exertion
week 5: Extension sets
the value of the extension set is to recruit more extra muscle fibres. Don't miss the opportunity to mobilise dormant, unactivated muscle fibres, which are only activated when absolutely necessary, and force them to be activated with the extension set when approaching the end of the movement.
L there are many options for extension sets. Among them, the rest-pause method is simple.
L hold a barbell of the same weight and bend it for at least 30 reps
l lower the barbell for a count of 30 seconds, then do your best and lower the barbell
l start again until you have completed 100 reps, using this rest-pause technique to extend the sets.
the discarded bend is another option for the extended set, this method requires an elastic band.
L complete 10 reps with a barbell bend of the same weight with an elastic band
l throw away the elastic band and continue with the bend for 10 reps
l drop the barbell and do 10 reps with the elastic band only.
at the end of a five-week biceps workout, here's another tip: Stretch between sets or at the end of the biceps workout. The pumping sensation gained from stretching helps the muscle recover by recruiting more fresh blood and growth factors to the area, which works for any muscle group.
train so hard to get the approval of others, press these for more pump sensation and more arm stimulation, and all you have to do is get moving!