MAKE YOUR BICEPS PUMP

                        MAKE YOUR BICEPS PUMP

Let's talk about the features of the training biceps. About how to build this muscle.

Biceps - a small muscle, which also has good potential for recovery. However, I do not advise you to train him very often. Often hear advice to train him 2-3 times a week. It should not do. My experience tells me that you can train your biceps or hard or often. But not both. In this I agree with Mike Mentzer. If your program contains only two exercises (one for biceps and triceps), then you will benefit from training hands twice a week. However, if you exercise a lot, but a large amount of work, then you should be limited to one workout every 5-7 days.
 
How hard?
Operating weight complication in the exercise must be chosen in such a way that you can perform 4-6 sets of 6-10 reps, without violating the technique of the exercise. Too little weight burdening will prevent "break" biceps - long-term practice shows that the weight with which you can perform 12-15 repetitions and more, gives biceps little incentive to increase, rather than the weight with which you can perform all 6 -8 repetitions. Although there may be exceptions. Consider your genetic "corridor" optimal repetitions.

Receptions.

Very good effect when working the biceps give partial repetition. Can you complete each set with two or three partial reps or do sets consisting exclusively of partial reps after 1-2 sets performed in the full amplitude.

Good effect also gives the implementation of sets with a stop in the middle of the range of motion (peak contraction principle). Again, you can use this technique in the final 2-3 repetitions or to build on it the whole set.

Biceps respond well to negative training when lowering the weight is much slower than the rise.
 

How to push out the biceps? Brachialis!

Together with biceps flex arm such muscle that is under it, brachialis, accounting for half of the forces of the bending moment arm. And not only! If the biceps side by side on the hand with a triceps, our hands would not look impressive and massive. No, they would not be small, but it would not be, and the way they look at the developed biceps and brachialis.

Brachialis - brings huge contribution to the volume of the hands. Its anatomical location predisposes to ensure that its development with good biceps like "expelled" out and look more massive and filled.
Furthermore, brachialis is arranged so that both lies under the bicep and forearm muscles below. Due to this, the forearm becomes cone-shaped and looks much more massive.
If only the biceps was responsible for the amount of hands, it is even difficult to imagine how large you would have it "blow up." The good news is that everything in nature is very well thought out, and no unnecessary actions you do not have to make.

To training flexor hand has not turned one-sided, be sure to do these exercises for brachialis as:

• barbell curls (straight bar) reverse grip
• curls on the bench with Scott EZ-stamped reverse grip
• Curls "Hammer"

• Curls on the block parallel to the cable grip handle