3 tips for killer biceps

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Contributor: Melvin Cherian - http://getsetgo.fitness/#/public/coachprofile/melvin

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Majority of us while getting started with a muscle building or fitness journey in general are fascinated with big arms." data-share-imageurl="">

Contributor: Melvin Cherian - http://getsetgo.fitness/#/public/coachprofile/melvin

Calculate your body fat% & get a diet plan - https://goo.gl/dnyH14

Majority of us while getting started with a muscle building or fitness journey in general are fascinated with big arms. And why not, if they are well developed it adds to the overall aesthetic appeal of the body. While there are certain set of people who have great genetics and end up building good arms, there are also people who struggle to grow them. It starts to feel like no variation or amount of sets/reps is working. So how to go about this? How to make sure you get the most out of your arms training and put on some mass?

Here are my 3 quick fixes to take your arm training to the next level and be a victim to the growth-

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1. Volume undulation and Frequency:

Let’s admit it, we reach a threshold beyond which nothing seems to be working. We do put on some muscle mass for sure in the initial days of training and then continue to train in the same fashion for a long duration. The initial days of training is what is known as transition in adaptation. As we start to train our body goes into an environment where the stimulus triggers response in our body but as we advance training adaptions start to set in and growth slows down or shunts. The key here is to vary volume within a block (week) by increasing the frequency of training from 1 to 2. One day would be heavy where the focus should be on targeting anywhere between 6 to 8 reps for all the exercises.

This allows your type 1 muscle fibers to fatigue in split seconds and transfers all the load bearing to the type 2 fibers and they generate power and velocity instantly. Another day would be moderate weights with a little bit higher volume in training with repetitions ranging between 12-15. Training volume is the primary determinant of hypertrophy (muscle growth) but over time our bodies adapt to the training and stop responding. When you undulate between low volume-heavy weight and high volume- moderate weight, you are treating your muscles with varying stimulus and hence the response rate improves.

Example - 

Muscle group & exercise Monday Thursday
Biceps- Barbell bicep curls

4 sets, 6-8 reps per set, Load - heavy

4 sets, 12-15 reps per set, Load- moderate

Triceps- Barbell tricep extensions

3 sets, 6-8 reps per set, Load - heavy

4 sets, 12-15 reps per set, Load- moderate

2. Form and technique

Training should be goal specific and not ego centered. It is common to see a fair deal of population just moving the weights in the gym. Moving the weight and working the muscle are two different things. Most of us tend to oscillate the joints while performing the rep and we justify it to be the safety measure to avoid injuries from heavy lifting. The form and technique of executing an exercise has to be perfect. You don’t have to go to heaviest weight all the time and compromise on your form. Instead pick the right amount of weight that allows you to fail within the prescribed rep range and execute each rep with perfection and control. One more thing to keep in mind is the time under tension (TUT). Locking the joints at the end of the rep takes away the tension off the muscle and puts it on the joint. So make sure you don’t lock out the joints to keep the tension on the muscle the entire time.

3. BFR Training

Blood flow restriction training (BFR) can be incorporated on high volume days. BFR training is done using a strap. The strap is tied at the origin of the muscle to not more than 60-70% of it’s maximum tightness and then the target muscle is trained using as low as 20-30% of the 1 rep max. This technique helps with metabolic byproduct accumulation in the muscle and helps to trigger growth. This happens as the androgenic receptor sites become active due to the availability of hormones like IGF 1 and GH. I do not recommend doing BFR for more than 2 exercises in a day. We don’t want the muscle the undergo over damage.

Article written by - Melvin (http://getsetgo.fitness/#/public/coachprofile/melvin)

 

 

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Contributor: Melvin Cherian - http://getsetgo.fitness/#/public/coachprofile/melvin

Calculate your body fat% & get a diet plan - https://goo.gl/dnyH14

Majority of us while getting started with a muscle building or fitness journey in general are fascinated with big arms." data-share-imageurl="">