TRI-BI & ARMS

Ten Tips to Promote Upper Limb (Bi-Tri-Arm Growth)

    Everyone wants the biceps to grow, but most people don't know how to do it. They mechanically imitate popular training patterns and the result is nothing to gain. The biceps brachii is a very stubborn site. If it is not properly trained, it is the same as training.

I have tried various training methods and eventually discovered the top ten tips for promoting the best growth of the biceps.

First, high training capacity

In biceps training, few people practiced enough sets. People who are afraid of hard training often say that the biceps muscle is a small part, and no more than 9 groups can be trained each time. In fact, even if you do 20 groups you cannot "shock" it, but just "tweak" it. A highly effective shock training should be done at least 20 groups, and these 20 groups must all be formal groups, each of which must be exhausted.

Second, the supergroup training rules

The supergroup training rule is particularly effective for increasing the biceps, which stimulates more muscle fibers and creates better congestion. I use super group training rules in every training. When using the supergroup training rules, the following points should be noted.

1. Don't do supergroups for each exercise. Only use the last two exercises in each group.

2. Do not use the supergroup training rules for barbell curls. Because this compound exercise requires a lot of energy and full recovery.

3. In addition to the biceps, do not combine the biceps brachii with other sites as a supergroup. The function of the biceps and triceps is the opposite, and the rotation training can ensure sufficient recovery time. The last exercise of the biceps training is combined with the first exercise of the triceps training as a supergroup, just in transition to the triceps training.

4. When practicing the biceps and triceps joints with the supergroup method, you should try to choose the same level of exercise, such as the dumbbell swash plate and the single-arm dumbbell flexion, or sitting dumbbells alternating curls and standing behind the neck The combination of arm flexion and extension.

5. The biceps exercises that can be used for supergroup training include only dumbbell curls, swash plate dumbbell curls, sitting barbell curls, and cable lifts. In contrast, the standing barbell was too heavy, the dumbbells were too lightly bent, and the machine's curls were too isolated.

Third, each group has reached exhaustion

Every group should be exhausted, no matter how much weight or how many times they are used, only when they are exhausted will they be able to ensure the stimulating requirements of the biceps.

Fourth, use a lower number of times

Only those training groups that reached exhaustion within 68 ranges were counted. If each group exceeds 8 times, the attached muscles may fatigue before the biceps fully exhaust. If it can't be done six times, it means that the biceps did not reach exhaustion before the auxiliary muscles replaced the force.

Fifth, often disrupt the training sequence

Assuming that the greatest force should be assigned to the heaviest exercise, the conclusion is that every biceps training should start with a barbell bend. However, the human body has amazing adaptability and the adaptation process is so subtle that it is barely noticeable that the affiliated muscle has secretly shared a lot of work that should have been done by the biceps.

By starting with different exercises each time, affiliated muscles have no chance to adapt and the biceps are forced to do all the work. For example, if you often start with swashplate dumbbell curls or dumbbell curls instead of barbell curls to start training, the weight used will be reduced, but training will be more effective because everything is working on the attachment muscles still thinking about how It was done by the biceps alone when helping.

Sixth, the biceps and triceps together practice

Do not practice the biceps with any part other than the triceps. If you practice biceps and chest together like many bodybuilders, the chest exercises consume a lot of energy, and even if you feel that you have already paid 100% for the head muscles, they get only 80%. If you only practice one part at a time, you will get better shock stimulation.

Seventh, dumbbell bending

Dumbbell curls are ideal for exercising biceps because they are usually alternated, allowing each arm more recovery time so that you can use as much training weight as possible.

The exception is the concentrated curling of dumbbells. This action is too isolated and it is not possible to use large weights, making it difficult to effectively increase muscle mass. I usually use it to warm up, like to slowly bend to the palm of your hand every time and peak contraction, which can produce a strong congestion. As with other exercises in biceps training, pyramidal weight gain was used to make 5 groups of 68 per group. This is a valid training exercise, but I still don't count it informal training.

Eight, oblique board curl

Make sure to include swash plate curls in every biceps training. This action can provide a combination of leveraging and isolation that other postures cannot. In the case where the elbow is supported, it is a good practice, but because the shoulder is also supported, it is an isolated practice. I like to do swash plate bending from two different angles. When the cushion is kept tilted, I use the support of the cushion to pull back the body to produce more leverage; when the cushion is vertical, the arm is straight down and the leverage is reduced. Small can force the biceps to practice more in isolation.

The swash plate curling should be done with a single arm and dumbbell, or with both arms and a barbell or crank bar. Dumbbells allow you to go to the palm of your hand or hold straight curls to stimulate different areas of your biceps. When using a barbell, all the pressure is concentrated on the abdominal muscles of the biceps.

Nine, barbell bending

As previously mentioned, no barbell curls should be used in Super Group training. But this does not mean that this action will never be used. On the contrary, any biceps growth training is indispensable because there is no other way to maximize the growth of the biceps muscles and their associated muscle groups. Each muscle group requires at least one compound exercise.

My biceps training is rarely done with full barbell curls, 5 exercises, 1st group 8 times to exhaustion, followed by 4 groups 6 times to exhaustion, each group is used as large as possible The weight, instead of deception rules, lets the biceps do all the work. I often use the barbell curling barbell to lift 70% of the maximum weight to complete biceps training. This is an anti-traditional practice, but after my practice, my biceps is like an explosion. The specific approach is to sit on a bench and make sure not to put the lever down to touch the thigh. I close my eyes and keep doing it until I can't insist.

Ten, keep control of weight

In order to obtain the best results from the curls, weight control should be maintained during the stretching phase of the action and devolved at a slower speed. Uncontrolled rapid decentralization not only reduces the training effect but also increases the risk of injury to the biceps muscles and even leads to elbow musculoaponeurotic.

In the contraction phase, the idea is focused on the biceps brachii and the peak contraction occurs at the top. Do your best to forget the weight you lifted. If you feel good, try to add some weight; if you feel uncomfortable, you should reduce the weight appropriately until the weight that gives you the best congestion. Don't wait until you get injured to teach you how to train properly.

Many bodybuilders are afraid that others will see him using too little weight in training. Please do not forget that we are not practicing for others but practicing for ourselves.