How to pump up powerful and bicep bumps?

Biceps of impressive size, and even if it is embossed – this bodybuilder’s dream. He (biceps) is the hallmark of any bodybuilder. But here’s the question, how to pump it up, and which techniques exist.

In this article we will consider the correctness of the exercises. for biceps and pick up a powerful program for pumping it.

• What prevents you from pumping up huge hands?
  • Anatomy
  • The right technique
    • As for the technique itself:
• Programs for biceps:
  • General program for biceps mass
  • The scheme of (concentrated) exercises on the “peak” beam:
  • Terrain exercises:
  • Scheme of exercises for the development of strength and endurance:
  • There are several important nuances to remember:
  • Rules for building a workout
• 4 secrets to activating biceps growth
  • Insulation
  • Load progression
  • Pumping
  • Hand position
• Biceps Workout Program

What prevents you from pumping up huge hands?

Common mistakes:

• Overtraining
• Performing exercises with technical errors
• Off-training
• Avoiding Basic Exercises
• Muscle addiction to one load program

Many guys in the gym spend 2-4 hours a day spending forces on thoughtless pumping of the biceps, and as a result, the “muscle” is simply not growing. What do we get as a result? Overwork, unwillingness to deal with, depression … Yes, plus, also the possibility of injury increases at times.

Some athletes, even experienced ones, simply overload the muscle an abundance of exercises and approaches, making up the wrong programs.

Anatomy

Biceps is a muscle consisting of 2 “bundles”. So she has grown, it is necessary to pump it (muscle) completely, all departments, however, like any other muscle group.

Important nuances in training biceps:

• Many forget about the muscles of the forearm. Without them you never You can carefully load the biceps. How do you work out a muscle if you can’t hold a dumbbell in hands? You will just lose weight which will lead, respectively, to a decrease in load.
• Many guys in the “rocking chair” try to take as much weight as possible in the hope that this will simply “tear” their biceps, but alas, they start include back, legs, shoulders in work. All – the load is divided into several muscle groups. The long-awaited effect is not observed.

The right technique

No matter how long you go to the gym, if you do not grow so desired biceps, think over the correct technique (in any case, it is recommended to consult with specialists to take into account important parameters such as condition health and body capabilities, in general).

First, reduce your working weight. Yes, right execution exercise involves powerful intense workout with maximum tension.

Secondly, control your body movements (nothing more), concentrate on muscle work.

As for the technique itself:

• When working with the barbell or dumbbells while standing, extend your arms slightly forward in front of the body, extend your elbows beyond the side projection of your torso.
• The maximum tension in the muscle is created when you Do not bend, but straighten. The moment of “lowering” you should take longer than lifting.
• Try not to move your body. You must be motionless Naturally, this does not apply to hands.

Programs for biceps:

We bring to your attention several load programs biceps. They are not the ultimate truth, because, in In any case, individual features should be considered. athlete’s body but capable of helping you in shaping own strategy.

General program for biceps mass

* The first digit is approaches, the second is repetitions

• Lifting the barbell while standing on the biceps (base): 3 to 10 *
• Lifting Dumbbells Sitting on Biceps (Concentrated): 3 on 10
• On Scott’s Bench EZ-bar (at peak): 3 to 10

The scheme of (concentrated) exercises on the “peak” beam:

• On an incline bench with dumbbells: 3 to 10
• Seated Dumbbell Bends: 3 to 10
• Hammer: 3 to 10

Terrain exercises:

• On a cattle bench with dumbbells: 3 to 12
• Sitting with dumbbells: 3 to 12
• Bending with dumbbells: 3 to 12

Scheme of exercises for the development of strength and endurance:

• Bending with dumbbells standing: 5 to 5
• Standing barbell lift: 5 to 5

There are several important nuances to remember:

• The program should be changed every 1.5-2 months so that the muscles do not get used to it.
• It is necessary to develop biceps comprehensively, all of its bundles. Not focus only on mass or stamina. Vary.
• Change the load.

A very important point in muscle building is rest. Not strive to drive your body to a standstill. It is fraught overwork, loss in weight and injuries. During shift training programs, allow the body to rest for about 1 week, and then – forward, back to battle!

Biceps is, of course, cool, but without developing triceps, which is 2/3 of the volume, you will achieve … disproportionate hands. If you are seriously engaged in the construction of the body, you will have to not sweet. Only the harmonious development of all muscle groups – will make you an Apollo.

Rules for building a workout

There are thousands of special programs for building biceps, but any training scheme has common points:

• In order to pump biceps efficiently during a workout, you you need to do a basic exercise first and then aim on the concentration of muscle work. (Standing with a barbell; on Scott’s bench; on an inclined board).
• No need to do 10 exercises in 10 sets of 10 sets, this scheme has remained in the distant past. It takes only 3 exercises 10-12 reps.
• Give all your best, just like the last time. it logical, because the muscle grows only if you perform 2-3 the last “possible” times that the body allows you.

Here are examples of exercises with which you swing your “banks”:

• Bending while standing with dumbbells or barbell
• Lower Biceps Lift
• Scott’s Bench with Barbell or Dumbbell
• Hammer
• Bends sitting on an incline bench with dumbbells.
• Bending sitting on a horizontal bench
• Biceps flexion on the block
• Climbing the biceps on a horizontal bench
• Crossover arms
• Pull-ups

Remember that all exercises can be modified: do alternately with one, then with the other hand, with a grip on top or bottom, slow or fast, you can focus on the lowering phase – either weight lifting.

Remember your biceps, literally and figuratively, in your hands. You build your body yourself and let luck smile on it not an easy way.

And finally, watch a video on how to pump biceps here You will find useful information. And if you have questions, ask them in comments and subscribe to the newsletter to receive new interesting articles for free.

4 secrets to activating biceps growth

Add volume to your hands using 4 methods that you they’ll definitely come in handy if you don’t know why your biceps aren’t growing, although you tried to swing it in different ways.

When you started training, your arms grew without much efforts, regardless of the technique of exercises and the approach to training. However, over time you reach a plateau, stagnate and your biceps are growing, unfortunately this is inevitable. Now you realize that you need to master some basic principles of muscle growth in order to continue to progress further.

Muscle growth is not just what exercise you do in training, it is also important how you do them. Although there are many exercises that can to work out your biceps, you nevertheless need to learn 4 basic principles affecting the growth of muscle fibers.

1. Insulation

Muscle failure occurs when you can no longer work with weight with the right technique. However, many of us sometimes forget about the right technique and connect other muscles or inertia in order to lift weight. Biceps should work in order to grow. If you turn on, when doing biceps exercises, other muscles to work, you do not give the ability to biceps as much as possible to get involved in the work.

Let’s look at this principle with an example of a bar with an EZ bar. During the approach, your biceps get tired, you bend back and start to swing or connect your shoulders, bringing elbows forward. As a result, the biceps gets less load and it subsequent growth is limited.

The secret to biceps isolation lies in the correct technique. if you difficult to control the biceps, push your back against the wall or use an armcluster to fix elbows. Scott’s bench will allow for more isolated concentration at work of each bicep and will allow you to work out each arm in separately.

2. Load progression

You must be well aware that ongoing work with one and the same weight does not lead to muscle growth – the muscles simply do not you need to adapt and become bigger or stronger. For to grow, you must constantly increase the load, it is possible done in several ways: increase working weight, add approach or repetition, increase the frequency of training. One of the best methods of increasing the load are also negative repetitions, especially when it is difficult to apply other methods.

In order to perform negative repetitions, you need to have a training partner. He helps you lift the shell, and lower the weight you are already on your own and slowly. Performance negative repetition makes the muscles work beyond them opportunities, allows you to destroy muscle structures that subsequently restored and increased in order to will cope with the load.

3. Pumping

Many professional bodybuilders will tell you that for high-quality muscle growth does not need to perform exercises with large weights 5-6 times, so you will only develop strength. No doubt this point is also important, but the emphasis must be placed on Pamping, as during muscle blood pumping, it (muscle) hypertrophies, which causes growth.

In general, when viewed from the point of view of physiology, hypertrophic muscle growth is a deviation from the norm, but it is not disease, of course.

Since the time of the famous monologue of Arnold from the movie “Download Iron” many athletes train biceps in a pumping mode. Is not by chance, pumping not only gives an amazing feeling fullness, but also has a positive effect on muscle growth. Blood fills muscles, bringing nutrients with it, accelerating recovery and growth.

Movements such as twisting the biceps in a crossover in different variations will help maintain tension in the biceps and achieve good pumping. If you want something more sophisticated, you can try blood flow restriction training.

4. Hand position

You can perform biceps exercises in various variations: sitting, standing or even lying down. You can focus separately on the position of the elbows or grip.

Where you hold the projectile during the exercise may to a large extent affect what kind of muscle more involved in the work. If during lifting dumbbells you will turn the brush with the little finger towards you, this will allow you to better reduce the inner head of the biceps. Hammer grip exercise is good develops brachialis and forearm muscles. If you take the barbell wide grip, it will allow to work out the inner head better biceps.

The position of the elbows is also very important. Doing exercise “bending the arms with a barbell along the torso” when the arms are pulled back behind back, you can achieve deeper contraction and stretching biceps. If your elbows are in front, as is the case with doing exercises in Scott’s bench, inner biceps head works more actively. By adding a few different options exercises, you can work out your biceps better and in the long perspective to get a larger increase in volumes.

Biceps Workout Program

Rest between sets 45-60 sec.

1. Lifting the bar for biceps 4 sets – 12, 10, 8, 6 reps. (Follow up on the wall.)
2. Lifting dumbbells for biceps while sitting 3 sets – 12, 10, 8 reps. (The last approach includes 3-4 negative repetition.)
3. Bending the arms with a barbell along the torso 3 sets, 10 reps
4. Lifting Dumbbell Biceps in Scott Bench 3 sets of 15 reps

If you have any questions, ask them in the comments below and Share your training experience.