Rules of training for effective pump biceps – why is technology more important than a large working weight? The best exercises for rapid growth of the mass of the biceps.
Exercise biceps for weight
Doing countless biceps exercises with heavy weight and appalling technique is a typical mistake for beginners. If you really want to quickly pump biceps, just a few effective exercises with a barbell or dumbbells, performed with complete mental control.
In addition, training the biceps is impossible without a comprehensive study of the rest of the musculature of the hands and the upper part of the body – this will allow using a serious working weight in the exercises. Also, the pum biceps is positively influenced by advanced training techniques – supersets and drop-bys.
Anatomy of the muscle
The biceps, or biceps arm of the shoulder is the most noticeable and volumetric arm muscle. The proximal part of the biceps consists of two heads – long and short. The biceps flexes the shoulder in the shoulder joint and the forearm in the elbow. Its anatomical function consists in traction movements.
To pump biceps, it is necessary to develop in parallel the associated secondary muscles. Without strengthening the muscles of the forearms , triceps and deltas, you simply can not technically correctly perform biceps exercises with heavy weight – and without this it is impossible to achieve muscle growth.
The best exercises to pump biceps
Bending of hands with dumbbells or risings of a bar standing – classical exercises for increasing the mass of the biceps. However, it should be noted again that in these exercises on the biceps, the correct technique of performing the movement is important, and not the use of the maximum working weight.
The same rule is also relevant for other effective exercises – for bending hands with a barbell or dumbbells on a Scott bench. These exercises provide insulation of the biceps and increase blood flow in the muscle. All this makes them ideal tools for pumping and supersets at the end of the workout.
Pump biceps at home
Unfortunately, if there is no bar in the arena of the home gym, heavy dumbbells and an inclined bench, then you will hardly be able to perform an effective pump biceps. Light dumbbells and exercises with body weight are not able to bring a significant result in the form of biceps growth.
In spite of the fact that training with the help of pull-ups with the back grip on the bar can provide some growth of the muscles of the hands, the physical limit is quickly reached. After this, more serious training equipment is needed – a real barbell and heavy dumbbells.
Biceps dumbbell or barbell?
Exercises on the biceps, performed with the bar, it is recommended to use at the beginning of strength training. In this case, you have the ability to perform them with a more serious working weight, thus providing a powerful impulse precisely to fast increase the mass of the biceps.
Dumbbells are useful for performing isolating exercises and working to increase the relief of muscles. In addition, dumbbells allow you to concentrate on the technique of performing, sensing the work of the muscle and developing neuromuscular communication, which is extremely important in pump biceps.
Program for training biceps
Often, athletes note that their biceps, gaining a certain amount, cease to “grow”, even with a constant increase in working scales. In this case, a training program based on complex supersets will help, giving the bicep a powerful impetus for a shift in growth:
- Lifting the bar to the biceps – 10 repetitions.
- Lifting dumbbells on the biceps standing – 10 repetitions.
- Bending of the EZ-rod on Scott’s bench – 10 repetitions.
Exercises on the biceps are performed without interruption, one after another, in total 4 approaches. The break between the approaches is 30 seconds. However, it is not recommended to add other exercises to this program, or to perform such training more often than once a month.
The secret of the veins
On whether you will achieve traced and noticeable veins on the biceps, affects both the amount of subcutaneous fat in the body , and how genetic factors – the depth of veins can not be changed by training. Fortunately, drying usually increases the drawing of the veins on the hands.
Sports nutrition containing nitric oxide, is also capable of expanding the venous canals, increasing the filling of veins with blood. However, it is important to note that, first, it provides only a temporary and short-term effect, and, secondly, such additives can not be called harmless.
Why does not the bicep grow?
Most often beginners forget that the muscles of the hands must be trained in a complex – it is impossible to pump a large bicep with a weak triceps. In addition, it is important to strengthen the entire musculature of the upper part of the body , as it gives the hormonal stimulus for biceps growth.
Among other things, beginners often lack a mental connection between the muscles and the brain. Simply put, they simply do not know how to engage the biceps consciously in the work – in the end they use an excessively high working weight, overloading the secondary muscles, but without affecting for pump biceps.
Successful biceps training is most often based on the “progress-stagnation-shift-progress” scheme. Connect advanced techniques (supersets and drop-boxes) in the period of slowing growth, and also watch the development of “secondary” muscles – remember that the growth of hands is possible only in a complex.