.
In order for the biceps (and not only the biceps) to grow, you must ensure it is constantly raising the bar, choose the demanding training and do not cut corners. The success in building new fibers will be influenced not only by changes in the training plan, but by a whole lot of other things. Learn 7 ways how to make biceps training more demanding.
.
1. Heavy negative sets
.
As a rule, we all have more strength in eccentric than concentric motion. Adding a bigger load than usual during negative movement requires using more muscle fibers. If you do not increase the weight during the negative phase, you will be using exactly the same amount of fibers as in the standard exercise.
.
For example, when flexing your forearms with a barbell in a prayer book, try to do a series with a small number of repetitions in the full range of motion, but with a higher load than usual. Slowly lower the barbell down. If possible, ask your training partner to help you lift the weight.
.
2. Bending the forearms against the wall
.
If you happen to do repetitions using the swing of the body and you have a problem with keeping your hand slowly, with proper tension – it is worth leaning your back against the wall. It will perfectly isolate the biceps, but also keep the torso in full tension. Lean against the wall and keep your elbows next to you. For your own convenience, it’s worth bending your knees slightly during the exercise.
.
3. Time of muscle tension
.
As it is commonly known, performing the exercise properly, even with a lower load, will bring a lot more benefits than doing it anyhow but with a greater weight. Your biceps will look like your technique! Instead of building a nicely shaped muscle, you will be the owner of a “brick” because you have not focused on the right muscle for five. Try any exercise in which the concentric motion will last for 5 seconds, then 2 seconds for holding and a 5-second eccentric movement.
.
4. Partial repetitions
.
The most popular method of partial repetition is the so-called “Twenty-ones”. It consists of seven repetitions from the hips to the middle of movement, then 7 movements from half to full tension and 7 repetitions in the full range of movement without any break.
.
5. Isometric movement
.
Constant tension, that is, keeping the load in a particular position for a certain period of time is to obtain a huge tension, which leads to increased muscle strength and volume. When performing, for example, flexing the forearms with the barbell, try to stop the weight for 20 seconds in the middle of the concentric movement, then slowly lower it to the hips.
.
6. Complex series
.
Compound series consist of performing 2 different exercises on the same muscle part without any break (super-series rely on exercising opposing muscles). There is no specific principle for the selection of exercises. They should engage the same muscle, but at a different angle and with different resistance. It can be, for example, flexing the forearms on the positive bench, and immediately afterwards flexing the forearms using the lifting handles on the gate.
.
7. Drop-sets
.
Drop-sets are a great technique that can be used even if you have little time to train. In addition to the fact that they add intensity, they bring muscles to fatigue much more quickly. Depending on the level of sophistication, you can enter a drop-set to the last series or to each. Make the series fall for muscle, then reduce the load by 20-50% and perform the next series. Load reduction can be performed up to several times in one series.
.
Increasing the difficulty and intensity of the exercise is above all an opportunity to use the full potential of the training plan and the capabilities of our muscles. It is worth training in biceps to use a more intense effort to stimulate the muscles and stimulate them to rise.
.

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: