Hello everyone. Welcome to the blog without lies and falsehood, bodybuilding in its pure form. In today's issue, we will talk about how much to do approaches in bodybuilding exercises. The topic itself is very important, for it is in the first places in any training complex.
Before, we will begin to delve into this question, I would like to tell the most young inhabitants of the gym, what actually such an approach? (and the difference between the approach from repetitions, at all sorts).
So, Repeat - this is When you started doing exercises and consider how many times you performed movement. BUT Approach (he is the series, shortened set) is When you completed the necessary number of repetitions and finished movement (well, for example, 10 rod lifts on biceps and lowered) This is 1 approach (series), it means that you have done 1 approach in 10 repetitions. If you rest 1 minute and repeat everything again (i.e., perform 10 repetitions and lower the bar), it will already be 2 approach. Those. You have already done 2rd approaches. Do you understand? I hope, it explained accessible, now we go to another question, how much should the number of approaches for training, how much do you need to do approaches for each muscular group, so that there were maximum benefits in the form of muscle growth?
Issues are very confusing, everywhere disinformation ... one broadcasts that 1-2 approaches to failure will be enough, another says 5-6, the third one still blows something .. everyone has its own opinion, and who is right where, damn Watch, truth?
There are athletes with which there are enough 1-2 approaches, the other and 5 approaches will be small.
All this matter depends on:
- genetics
- psyche
Justify why so. Some athletes are psychologically easier to configure and execute one but a qualitative approach, instead of 5, well, let's say, as it fell.Usually I notice such an advanced athletes, because newcomers are not capable of this return.
Preheating approaches
In any case, you will have to perform warm-up approaches, of course, if you do not want to get injured and for a long time to say goodbye to bodybuilding. Our muscles and ligaments must be warmed before heavy exercises in gym. Moreover, warming approaches prepare your psyche to the maximum trainings. So, who would not say to you that cool fighters do not warm up, etc. This is a delusion, any athlete when working with huge scales is warm up.
Personally, I performed the maximum and minimum number of approaches, after which I decided to stay on the Golden Middle.
Golden mean: This is 3-4 working approaches, after 2-3 warming up in the first exercise (quite enough). Let's see how it looks in practice in the bench press lying on horizontal bench. Suppose your working weight 80kg x 8 repetitions.
So golden middle looks like this:
- Workout with empty vulture (20kg) necessarily (always start from an empty griff)
- 40kgh12 - warm-up
- 60kgx10 - 2nd approach again warm up
- 70kgh8 - 3rd approach (undermining workout)
- 80kgh6-12 - 1st worker
- 80kgh6-12 - 2nd worker
- 80kg x 6-12 3rd worker
We make warming approaches with a small weight, in a large number of repetitions. This is done in order to prepare your muscles to the maximum workstation in the exercise. After that, the coming approach should be followed, well, and finally the work approach, it is the most important. As a rule, when the athlete is still fresh it is in this 1st approach that We must try to regularly increase weight weights (progress the load).
You can read more about the progression of the load in the main article.
- (Here at the very beginning, step-by-step and divergent, how to use safe methods of progression, i.e. increase weight and repetitions, it is necessary to read).
- (Here it is told again about the same safe ways but also about the unsafe method of progression of the load, for professionals).
- (Here it is described in principle for what the progression is needed, how to conduct it, etc. But not so desecrated both in the first and second articles).
Second working approach - Stimulates the elaboration of the muscles, he is as powerful, the only most likely, you will not be able to make the same number of repetitions as in the first, because your muscles are already tired.
Well, finally3rd working approach: T.it is more than likely that you make even less repetitions than in the previous (2-rum).
I think that in next exercises On the same breast, it is not worth it. Because our muscles are already brews and even more than heard. But, if you feel what you need (for any case, so to speak), it will be enough.
For example: If you have the 2nd exercise according to the plan of the rods lying on the inclined, your maximum 80kgh8 then:
- 60kgh6-8 - warm-up
- 80kgx6-12- 1st worker
- 80kgh6-12 - 2nd worker
- 80kgh6-12 - 3rd worker
What is several working approaches?
Beginner athlete, 100% fail to achieve returns from one approach in the exercise. Moreover, it will not be allowed even to advanced athletes. Because, you still feel very bad your muscles, you simply will not be able to make them work as it should. That is, in several approaches you have a chance, in contrast to one. Only professional bodybuilders are capable of such returns, but they never perform so few approaches, because it is often training in high-intensity schemes (the so-called).
This training method is very useful (Golden Middle). Perhaps someday in the future, you will discover the most effective complex Exercises in the power manner. But, not now, has not come yet. All successful athletes that are now fond of a limited number of approaches (and there are very few of them) or those who use a huge number of approaches, starting with simple methods Training. It is impossible to just take and jump over the youders. Start with small and reach a lot.
Sincerely, administrator.
In this article we are talking about such an important part of the body as a hand. There is not a single bodybuilder who would have too huge hands. Feet, back, delta, waist, but not hands! Synthole freaks will not take into account.
For many athletes to make hands grow - a real problem. We hope that the recommendations from this article will divert your training and allow you to progress in a difficult, but interesting occupation - the construction of your own body (bodybuilding !!!).
Key concepts
Key concepts in hand training - this is:Training biceps and triceps at the same time - provide maximum pumping
Observe the exercise sequence
Control of muscle cuts
Short breaks between approaches
Simultaneous training of biceps and triceps
This approach is aimed at achieving the state of maximum pumping ( pamping), Only your hands are capable of. No more suitable way Do this than simultaneously to train biceps and triceps.You can alternate biceps exercises with triceps exercises. For example, make lifts to biceps, and then extension on a trice. Keep such a sequence of exercises throughout the workout.
Each training is better to change the exercises. On biceps and triceps there are many varieties of exercises and you probably know them. So apply!
Sometimes it is possible to conduct a regular training: first perform all the exercises on the biceps, then on the triceps.
It will be ideal if you combine all of the above. However, keep in mind that many pros choose the alternation of biceps approaches with triceps approaches.
Bicep exercise sequence
Training hands many forget or do not even know about such an important muscle as brachialis. By the way, it was especially cool, she looked at the legendary Lee Carnic. One of the important aspects of bodybuilding is the need to create a non-disconnect illusion. Brachialis training is a great way to ensure that the hand looks massive. As Brachialis is growing, the biceps and triceps "divides", thanks to which the hands are truly an impressive appearance.There are several different exercises that can be used to train Brachialis:
Cross flexion of hands with dumbbells in the style of "Hammer"
Classic lift of dumbbells in the style of "Hammer"
Bicep reverse grogue
Flexing hands with a cable handle (bottom block is used)
It will be not bad if you start training with something from the above. It is better to choose one of the first two exercises in the list.
Helpful advice: When performing repetitions, squeeze the dumbbell handle as hard as possible. Thus, you will strengthen grip, which is very important both in bodybuilding and in everyday life.
After these exercises, you can proceed to the "lower" part of the biceps part of the biceps that adjoins the elbow. Of course, we do not mean that you can isolate the lower part of biceps when flexing. Nevertheless, there are exercises that, if they are properly implemented, will provide blood flow to this area of \u200b\u200bthe biceps.
For example, the bend flexions on the bench have always been a favorite exercise of the best bodybuilders, such as Larry Scott - King Biceps.
Here are some options:
Hand flexions with curved EZ-vulture, dumbbells or barbell on Scott Bench
Any flexion in the style of "hammer" when the hand is completely extended at the end
Filtering hands in the simulator (similar to bending on Scott bench)
It is better to start training with these exercises. They should be performed when the biceps is already breaking slightly. You should also know what to start bending the hands on a heavy weight bench is unsafe. In any rocking chair there were tragic cases when people who started with these exercises occurred a biceps break.
Next you can start basic exercises on biceps, such as bending hands with dumbbells or barbell. Such exercises - akin to the press of heavy rod lying for muscles chest: It is better to perform them when the muscles are sweeping as much as possible and filled with blood. The probability of getting injury is minimal. You can put out the entire coil! Boldly use any weight, provided that the technique remains flawless.
To complicate the training, perform exercises with a three-second pause at the time of maximum reduction of the biceps.
Triceps exercise sequence
Bodybuilders often complain that the execution of such heavy exercises as french press Harms their elbows. It's hard to argue with this, because it is a practice! Therefore, always start training triceps with extensions using a cable (vertical block). it safe exercise will warm up ligaments and lock Susta.Continue training triceps push ups on the bars or in the simulator. This exercise could be performed first, but it is better that in triceps there was blood before loading them with heavy pushups. If you can spawn out of 20, then you can already use additional burdens. Tie a "damn" to the belt.
You can finish triceps training with a Fruntsuz press or other extension with a barbell or dumbbells. There are many varieties of triceps extensions that you can include in your arsenal:
Tricepecific extensions with curved vulture on inclined bench
L-extension - a unique version with an angle
Control of muscle cuts
Above, we recommended to make three-second pauses during the raises on the biceps. For some exercises, this technique is more effective than for others (depending on body part). As for biceps, in this case this approach is triggered by almost all exercises. We offer several tips on how you can use this technique for training biceps.You know or not, but it is on the eccentric part of the lift (before the passage of the dead point), muscle damage is most often occurring. In conjunction with the fact that biceps is a small muscle group, you get a ready-made recipe for overtraining and injury if you do it in all approaches. We recommend making 3-second pauses in one exercise (3-4 approaches) or in one approach approach (again, only 3-4 approaches).
Basic exercises, such as bending hands with dumbbells or barbell, is better to do at the end of the workout, when the mice are already decently "clogged." You can no longer work with too heavy weights, however feel the exercises more than ever before!
On the video example of the combination of hand bending with a barbell with a curved vulture:
Use heavy negative repetitions on triceps machines. This is an excellent and safe way to load triceps heavy weight.
We recommend using this technique mainly in the middle of training biceps and at the beginning of a triceps training. Heavy bends will ensure blood flow to the muscles, complementing the effect of three-second pauses or heavy negative repetitions that you will be performed below.
There is one super exercise For maximum biceps cuts - concentrated bending on an inclined bench:
Two dumbbells together, as shown in the video, and leaving all juices from biceps!
Minimal rest
Why make long breaks when training small muscle groups? Many people relax after lifting the biceps as much as after squats with a barbell ...If you exhaust after 8 approaches to lift the rod to biceps, then your cardiovascular system is far away. Maybe you should do Cardio in free time?
Pluses of minimal recreation:
1) an increase in intensity. Less prolonged breaks between approaches is simply a great way to increase the intensity of the workout.
2) Blengths. With less prolonged breaks, the best pamping (muscle blood flow) is achieved. Yes, this is certainly a controversial advantage.
Some believe that the value of pamping is overvalued. However, many pros are convinced that short-term breaks in hand training will ensure the maximum result.
So what should be the duration of the interruptions?
Here are a few approaches that you can test on yourself:
10
- Second breaks. Periodically include them in the workout of the muscles of the hands. For example, perform 4 approaches of the bending of hands with a born with a curved vulture of 8 repetitions with 10 second breaks between approaches. Weight is better to choose a little less than usual. Best of all, such breaks are suitable for shock impact on the muscles.
30
- Second breaks. Time is enough to restore forces for the next approach, but it is not so much to cool. If you alternate the exercises on the biceps and triceps, such a temporary mode will be ideal.
45
- Second breaks. This is the usual duration of interruptions for hand exercises. There is no reason to increase the break even more. This is the maximum resting period.
Exercise volume
The exercise volume for biceps and triceps should be less than for larger parts of the body, such as legs and backs. When using the proposed technician to achieve intensity, there is no need for a greater number of approaches.As with other parts of the body, it is better to gradually increase the amount of workouts, then exhaustively train for 6 weeks, after which the volume gradually decreases to the initial level. The intensity does not change, but the difference in the amount provides periodization.
Example of a 12-week hand muscle training program:
Phase 1.. Weeks 1-3. The average exercise. The entire set of exercises includes 6-8 approaches for biceps and 8-10 per triceps. Focus on two or three exercises.
Phase 2.. Weeks 4-9. Large workouts. In this phase, we begin to increase the volume of workouts. Your body will adapt to the intensity specified in the first phase, so we will not let him relax, increasing the total volume and weight over the next six weeks.
The number of approaches, as a rule, is 9-12 for biceps and 12-16 for triceps, and more intensity approaches (more weight of burdens) are added weekly. Three or four exercises are performed. At this phase you have to work hard for 6 weeks.
Phase 3.. Weeks 10-12. Low and average workouts. The number of approaches is 4-6 on biceps and triceps. The volume of workouts decreases due to the number of approaches, but these approaches will be the most severe for all of your life.)) In this phase, two exercises are performed.
Phase 4. (relaxation). Weeks 13-14. This phase is necessary in any program of heavy workouts. Resting from training, you will get excellent results at the long run, freeing from the accumulated nervous fatigue accompanying high-intensity workouts.
Examples of training programs
Consider two examples of training.Here is a typical training of hands for phase number 1. These are 8 approaches for biceps and 10 triceps approaches. Between approaches in all exercises, rest is 30 seconds.
Exercise number 1. Cross flexion of hands with dumbbells in the style of "hammer" - 3 approaches of 10 repetitions. First, take 2-3 approaches of warming exercises of 10 repetitions. Then perform 3 working approaches of 10 repetitions, remembering that with each contraction of the muscles it is necessary to strongly compress the dumbbells. When you lower the dumbbells, fully extend your hands. Thus, you warm up the bottom of the biceps.
Exercise number 2.. Flexing of hands with a barbell with a curved neck on Scott Bench - 3 approaches of 8 repetitions. Lower the neck of about 90% down. Do not straighten your hands completely, as it can lead to injury.
Exercise number 3.. Hand flexions standing with a barbell or curved vulture with a 3-second pause - 2 approaches of 8 repetitions. The most important thing is to lower the weight after a three-second pause. At this moment your biceps will burn. Pick up the maximum weight with which you can make 8 repetitions.
Exercise number 4.. Extension on triceps using a cable ( vertical block) - 4 approaches of 12 repetitions. At the bottom point, you will additionally strain the muscles for 1 second. Elbows Keep pressed to the body.
Exercise number 5.. Push-ups from on the bars or in the simulator - 3 approaches to failure. In each approach, increase weight weight. The idea is that the muscular failure occurs through 8-12 repetitions.
Exercise number 6.. Extension with curved neck on an inclined bench - 3 approaches of 15 repetitions. In each approach, try to lower the weight slightly lower for your head. This exercise will not require the use of greater weight.
Exercise number 1. Hand flexions with curved neck reverse grip - 5 approaches of 10 repetitions. Between the approaches, take a break of 10 seconds. Thus, perform 10 repetitions, lower the weight, count 10 seconds and repeat everything again. Make 5 approaches. It may not be easy. Muscles will burn fire.
Exercise number 2.. Extension on triceps using a cable - 5 approaches of 10 repetitions. After several warming exercises, we are going to repeat your feat again. Betings between approaches should be no more than 10 seconds. You may have difficulty maintaining the same weight, so it's not scary if after a few approaches you slightly reduce it. Remember the 10-second break!
Exercise number 3.. Flexing of hands in the simulator or on Scott Bench - 3 approaches 12 repetitions. You must perform this exercise with heavy weight without reducing it in all approaches. Choose this weight so that you can make only 6 repetitions. In the remaining six repetitions you have to help your partner. In this exercise, all the load falls on biceps.
Exercise number 4.. Triceps in the simulator. To begin with, take 3 approaches of 8 heavy repetitions. Loose for 3 seconds in each repetition and slowly lower the weight. In the fourth (it is the last) approach, make some severe negative repetitions. Set weight that will allow you to make 6 severe repetitions.
Exercise number 5.. Concentrated bending of hands with dumbbells on an inclined bench - 2 approaches of 8 repetitions. Strain the muscles as much as possible at the moment of reduction.
Exercise number 6.. L-extension - 4 approaches of 15 repetitions per hand.
Exercise number 7.. Ringing hands with dumbbells sitting with a 3-second pause - 2 approaches of 8 repetitions. It will "achieve" your biceps ..
Exercise number 8.. EZ GRIF narrow grove - 4 approaches 8 repetitions. Lower the weight slowly, closer to the chin, instead of keeping it on the chest. This variety is a narrow staging (Westside Staple). You will not be able to use too big weightHowever, the insulation and the load that triceps receives will provide the necessary pumping of the muscles.
Bonus!
Want to try something that may seem strange, but will kill your biceps? Try the exercise "Ringing hands with a bamboo stick."It is difficult to explain how effective this exercise is. No sensations in the elbows do not occur, and when lifting weight, you will feel a strong abbreviation of the muscles. What do not come up with pitching ...
How many approaches and repetitions perform when working for a mass? What kind of training program for a mass set to choose? What kind of training is the most effective? These questions are tormented by many newbies. To respond to them, you need to fully immerse yourself and the theme of mass simulation that we will do in this article.
Today it is believed that the optimal number of repetitions for a mass set in one approach is the range from 8 to 12 repetitions. But you will be surprised when you learn that this range suggested in 1954 Jan McCuine - English surgeon and bodybuilder. Despite the fact that more than half of the century has already passed, this approach remains more relevant. There is also the results of the research of one of the US universities, which say that the muscle growth needs to be performed from 4 to 6 repetitions. For more than half a century, mankind learned a lot about the muscles and the peculiarities of the human body and now there are good reasons to believe that for effective growth Muscles best use different repetition ranges.
Conducting research, American scientists found that the power rates of athletes, which changed the range of repetitions once a week, improved 2 times, compared with those athletes that used the same number of repetitions. During the 3-week experiment, the athletes at each week changed the repetition range (low, high, medium) such wave-like periodization gave the result, this suggests that it does not happen useless repetitions, each range affects muscle growth, but in varying degrees. Here are the most common repetition ranges for the mass:
Previously, a different number of repetitions were used to not give the muscles to adapt. Today, many other methods are already invented against adaptation, such as refusing repetitions, etc. Using these techniques can be operated by one range, which best affects the weight of mass, that is, to perform from 8 to 12 repetitions. Well, what about the amount of approaches for a mass set?
Most experienced athletes recommends performing 3-4 approaches in each exercise, as well as at least 3 exercises for each muscular group. Different exercises Allowed to use different parts of the muscular group, from which it grows faster. That is, for each muscle group you need to perform from 9 to 12 training approaches. It should be said that the number of approaches and repetitions when working on a mass of the bottom of the body should be enlarged. When training, it is recommended to perform more than 15 repetitions for one approach, many professional level athletes are generally talking about more than 20 repetitions per approach. As for the quantity, it will also need to work a little more. Most often performed 4-5 approaches in one exercise.
Video about the number of approaches and repetitions when working for mass
Biceps of impressive sizes, and even if he is embossed - this is a dream of bodybuilder. It (biceps) is a business card of any bodybuilder. But this is what the question is how to pump it, and which techniques exist.
In this article, we will consider the correctness of the exercises on the biceps and select a powerful program on his pumping.
Frequent errors:
- Overtraining
- Exercise with errors in the technique
- Training not on the program
- Avoid basic exercise
- Treating muscles to one load program
Many guys in the gym spend 2-4 hours a day, spending strength on the thoughtless pumping of the biceps, and as a result of the "muscle" simply does not grow. What do we get in the end? Overwork, reluctance to engage, depression ... Yes, plus, also the possibility of injury increases at times.
Some athletes, even experienced, simply overload the muscle of the abundance of exercises and approaches, making up incorrect programs.
Anatomy
Biceps is a muscle consisting of 2 "beams". So that it rose, it is necessary to pump it (muscle) completely, all departments, however, like any other muscular group.
Important nuances in biceps training:
- Many forget about the muscles of the forearm. Without them, you can never carefully load biceps. How do you work your muscle if you can't hold the dumbbell in your hands? You will simply reduce weights, which will lead, respectively, to reduce the load.
- Many guys in the "rocking chair" try to take as much weight as possible in the hope that it is simply "brew" their biceps, but, alas, they begin to turn on the back, legs, shoulders. All - the load was divided into several muscular groups. The long-awaited effect is not observed.
Proper technique
Regardless how much time you go to the gym, if you do not grow so much-welcome biceps, consider the right technique (in any case, it is recommended to consult with specialists to take into account such important parameters as the health condition and the ability of the body as a whole).
First, reduce the working weight. Yes Yes, proper execution Exercises implies powerful intensive training with maximum tension.
Secondly, control their movements with the body (nothing superfluous), concentrate on the work of the muscle.
As for the technique itself:
- When working with a barbell or dumbbell standing, put forward a little further in front of the body, output the elbows for the side projection of your torso.
- Maximum tension in the muscle is created when you do not bend it, but straighten. The moment "lowering" you have to take more time than raising.
- Try not to move the body. You must be stationary, naturally, it does not apply to the hands.
Biceps programs:
We bring to your attention several programs on the load of the biceps. They are not the truth in the last instance, since, in any case, the individual features of the body of an athlete should be taken into account, but are able to help you in the formation of our own strategy.
Total program for biceps
* First digit - approaches, second - repetition
- Rod rise standing on biceps (base): 3 to 10 *
- Lifting dumbbells sitting on biceps (concentrated): 3 to 10
- On the Scott Bench EZ-rod (on peak): 3 to 10
Scheme (concentrated) exercises on the "peak" beam:
- On an inclined bench with dumbbells: 3 to 10
- Feeding with dumbbells sitting: 3 to 10
- Hammer: 3 to 10
Empire Exercises:
- On the bench of livestock with dumbbells: 3 to 12
- Sitting with dumbbells: 3 to 12
- Flexing with dumbbells in the slope: 3 to 12
Scheme of exercise on the development of force and endurance:
- Flexing with dumbbells standing: 5 to 5
- Rod rise standing: 5 to 5
Several important nuances should be remembered:
- The program must be changed once every 1.5-2 months so that the muscles are not getting used to.
- It is necessary to develop biceps comprehensively, all its bundles. Do not catch only on mass or endurance. Variate.
- Change the load.
A very relevant point in muscle buildings is rest. Do not seek to drive your body to a dead end. This is fraught with overwork, loss in mass and injury. In the period of shift training programs Give the body to relax about 1 week, and then - forward, again into battle!
Biceps is, of course, cool, but, without developing a tricepec, which is 2/3 of the volume, you will achieve ... disproportionate of the hands. If you seriously engaged in the construction of the body, it will have to be disadvantaged. Only the harmonious development of all muscle groups will make you Apollo.
Training rules training
Special programs for building biceps There are thousands, but any training scheme has common points:
- In order for training with high quality biceps, you need to first make basic exerciseAnd then aim to concentrate the muscles. (Standing with a barbell; on Scott's bench; on the inclined board).
- It is not necessary to do 10 exercises in 10 approaches in one exercise, this scheme remained in the distant past. It is necessary only 3 exercises of 10-12 repetitions.
- Stay in full, as the last time. It is logical, because the muscle is growing only if you have 2-3 last "possible" times, which allows you to organism.
Here are examples of exercises with which you will tell your "banks":
- Bending, standing with dumbbells or barbell
- Lifting on biceps on the bottom block
- Hand flexions with barbell or dumbbells on Scott Bench
- Hammer
- Flexion sitting on a sloping bench with dumbbells
- Flexion sitting on a horizontal bench
- Biceps flexions on the block
- Lifting on biceps in the slope on the horizontal bench
- Ringing hands in crossover
- Tightening
Remember that all the exercises can be modified: to do alternately alone, then the other hand, with grip, from above or below, slowly or quickly, you can focus on the lowering phase - either weight lifting.
Remember your biceps, in the literal and figurative sense, in your hands. You yourself build your body, and let luck smile on this difficult way.
And finally, look at the video about how to pump biceps, here you will find useful information. And if you have questions, ask them in the comments and subscribe to the newsletter to receive new interesting articles for free.
4 Secret to activate biceps growth
Add the volume with your hands using 4 methods that you will definitely use if you do not know why biceps does not grow, although you have tried to dig it in different ways.
When you started training, your hands grew up without much effort, despite the exercise technique and approach to training. However, over time, you have reached a plateau, got stagnation and biceps do not grow with you, unfortunately it is inevitable. Now you are aware that you need to master some basic muscle growth principles in order to continue to progress further.
Muscular growth is a result of not only what exercises you do in training, it is also important as you perform them. Despite the fact that there are many exercises that can work out your biceps, you, however, you need to learn 4 basic principlesaffecting growth muscular fibers.
Insulation
Muscular failure comes when you cannot work more with weight with proper technique. However, many of us sometimes forget about proper technique And they connect other muscles or inertia in order to raise weight. Biceps should work in full in order to grow. If you include, when performing exercises on biceps, other muscles, you do not allow biceps to turn on the work as much as possible.
Let's consider this principle on the example of the rod with the EZ-vulture. During the approach, your biceps get tired, you beat your back and start swing or connect your shoulders, pulling your elbows forward. As a result, the biceps receives a smaller load and its subsequent growth is limited.
The secret isolation of the biceps lies in the right technique. If you find it difficult to control the operation of biceps, press your back to the wall or use the Armblaster in order to fix the elbows. The bench of Scott will allow more isolated concentrate on the work of each biceps and will work out each hand separately.
Load Progression
You must have well known that constant work with the same weight does not lead to muscular growth - The muscles simply do not need to be adapted and becoming more or stronger. In order to grow, you must constantly increase the load, it can be done in several ways: to increase the working weight, add an approach or repetition, increase the frequency of training. One of the best methods for increasing the load are also negative repetitions, especially when other ways are difficult to apply.
In order to perform negative repetitions, you need to have a training partner. He helps you raise the projectile, and lower the weight you are already independently and slow. Performing negative repetitions makes the muscles work over their capabilities, allows you to destroy muscle structures that are subsequently restored and increase in order to cope with the load.
Pamping
Many professional bodybuilders will tell you that for high-quality muscle growth do not need to do exercises with large weights 5-6 times, so you will develop strength. Undoubtedly, this moment is also important, but the stop must be done on "pamping", since during the pumping of the muscles with blood, it (muscle) is hypertrophy, which causes growth.
In general, if you look from the point of view of physiology, hypertrophied muscle growth is a deviation from the norm, but this is not a disease, of course.
Since the famous monologue of Arnold from the movie "Download Iron", many athletes train biceps in pamping mode. This is not by chance, pamping not only gives a stunning feeling of fullness, but also has a positive effect on the growth of muscles. Blood fills muscles, bringing with them nutrients accelerating recovery and growth.
Such movements like twisting on the biceps in the crossover in various variations will help save the tension in the biceps and achieve good pamping. If you want something more sophisticated, you can try training with the limitation of blood flow.
Position of hand
You can perform exercises on biceps in various variations: sitting, standing or even lying. You can separately focus on the position of the elbow or grip.
Where you keep the projectile during the exercise can greatly affect what kind of muscular department will be more involved in the work. If during the lifting of the dumbbells you will deploy a brush with a little finger to yourself, it will better reduce the inner head of the biceps. The exercise of the grip "Hammer" is well developing brachialis and forearm muscles. If the rod take wide grabThis will allow you to better work out the inner head of the biceps.
The position of the elbow is also very important. Performing an exercise "Flexing hands with a barbell along the torsa" when the hands will lean back behind the back, you can achieve a deeper reduction and stretching of the biceps. If your elbows are ahead, as in the case of exercise in the Scott Bench, the inner head of the biceps is active. By adding several different exercise options, you can better work the biceps and in the long run to get a greater increase in volume.
Biceps training program
Rest between approaches 45-60 seconds.
| 1. Lifting the bar for biceps 4 approaches - 12, 10, 8, 6 repetitions. (Perform, leaning on the wall.) |
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| 2. Lifting dumbbells on biceps sitting 3 approaches - 12, 10, 8 repetitions. (The latter approach includes 3-4 negative repetitions.) |
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| 3. Flexing of hands with a barbell along the torso 3 approaches, 10 repetitions |
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| 4. Lifting dumbbells on biceps in Scott Bench 3 approaches 15 repetitions |
Beginner athletes are not always aware of what programs and types of workouts are most effective for a set of mass. Many newcomers are looking for themselves for themselves and the answer to the question concerning which range of approaches and repetitions must be carried out for mass simulation. Alone to install any framework does not make sense. It is necessary to rely exclusively at the time proven and practice, the recommendations of specialists.
Today it is assumed that the optimal number of repeats in each approach of training for massonab varies from 8 to 12. This "standard" appeared in 1954, and he suggested him by Jan McCoin, who was not just an English surgeon, but also a bodybuilder. Even after half a century, the relevance of this approach does not leave doubt. According to the results of the research of one of the American universities in order to increase muscular weight, It is necessary to make about 4-6 repetitions.
Per recent decades A lot of new useful information was received about the peculiarities of the processes occurring in human organism, as well as about the muscles. Based on half-century history, we can safely say that the efficiency for mass simulation brings combinations of various repetition bands.
Features of wave-like periodization
The results of the American study showed that the power rates of athletes that change the number of repetitions once a week were twice as much higher than those who did not do this, that is, was engaged in the same range.
The experiment lasting three weeks was that the athletes have changed the intensity of the repetitions every seven days: low, high, medium. Due to the wave-like periodization, a result was achieved, demonstrating that repeats have a certain role for muscles growth, but each range has its own separate task.
There are three main range of repetitions of the mass of mass:
- Low - from 1 to 5 times.Ensures work with a maximum weight and high load on the muscles. This training affects, first of all, the myofibrillas are connecting threads of muscle fibers, contributing to the formation of their larger number. The higher the number of myofibrils, the greater the power can be regenerated by the muscles. Low range perfectly suitable for enlargement power indicatorWhat is invariably reflected on the increase in volume, although not so pronounced as with an average frequency of repetitions.
- Medium - from 6 and up to 10 times.For thirty seconds, the muscles are subjected to moderate degree of load. This is due to the fact that most professionals consider this range most effective in terms of mass extension. However, to work only with this number of repetitions, without resorting to alternation, it will be the fact that neither power nor endurance will be developed.
- High - over 11 times.Musculature load turns out to be a much larger period of time than with low and middle range. This allows you to increase the concentration of mitochondria - the energy producing the structures present in muscle tissue. The higher their number, the greater the endurance rate. In the course of this training in muscle tissues The volume of fluid increases, which entails the growth of muscles. This type of range is most often used to achieve pamping.
Avoiding the adaptation of muscles for one or another approach used to use various number of repetitions when training on the weight gain. To date, this is not necessary. In order not to adapt to the muscles, a huge number of ways were developed, including super- and additional sets, refusal repeats and much more. Due to the set of receptions, it is possible to choose the optimal range of the range, which gives the maximum effect of mass surges, and to make 8-12 repeats.
How much do you need to do approaches by performing a mass training?
Experienced bodybuilders recommend making at least three or four approaches for one exercises that need not less than three to each group of muscles. Since various exercises are aimed at using different sites of muscle groups, due to which growth occurs, it is necessary to make at least 9-12 approaches for one training.
Work on muscles lower extremities differs from training process The upper muscles groups require an increase in the number of approaches and repetitions. When the training is aimed at a set of feet for approach, over 15 repetitions are made. Many professional bodybuilders are recommended to do from 20 and more repetitions. Not only the range of exercise performed, but also the number of applications applied. It is equal to four-five.
How many approaches