Bicep pumping: a circuit, exercises for bleeding biceps

Beginners are always eager for pumping voluminous hands, wanting to brag to friends and colleagues playing "biceps and triceps. In this article, we will tell in detail how the bicep should look like, and also we will talk about the most important subtleties of working with this group of muscles. But first things first.

Description of the biceps

Biceps is a large, perfectly visible muscle located on the front of the shoulder. Long since the double-headed muscle was considered a kind of personification of the musculature of a man, and the evaluation of the constitution, as a rule, is based on the size of the biceps. Most beginning athletes accentuate the lion's share of attention precisely on the training of this muscle, wanting to see the desired 43-45 centimeters in the girth. In this regard, numerous forums and portals are directly filled with various tips on how to pump it, many of which are false.

So, what is the bicep? This muscle consists of two bundles: a long one, located in the front of the arm, and a short one, passing a little closer to the inside. Both of them originate from the upper edges of the scapula, however the short head makes it a little lower. At a certain moment, both beams merge together, entering the tuberosity of the radius. The main function of the biceps is the fold of the arm in the elbow joint area, why most of the exercises consist precisely of this movement.

Subtlety of training

The most common mistake of beginning athletes is the daily pumping of the biceps, which has a negative effect on the musculature. The fact is that muscle fibers do not have time to adapt to heavy loads, so they need to be developed gradually. An ideal example can be a set of 3-4 workouts a week (not hands, namely general trips to the gym), each of which can last 1-1.5 hours. And to pass all should in an intensive pace, without long breaks for rest. Remember also that bodybuilding loves a large number of repetitions, as well as "through the hellish pain." All this will not only make your muscles more embossed, but also increase them in volume. In the bodybuilding environment, exercises with a large number of repetitions, when blood flows to the muscles, are called pampas. Be sure to consider this fact when you choose exercises for pumping biceps.

As for biceps muscles, they need 1 workout per week. Of course, this applies only to beginners, because professional bodybuilders can spend 2 or more days on the pumping hands. The first is not recommended to do this more often, because the muscles simply do not have time to recover properly, and in fact growth in volume is possible only in the event that the muscle fibers undergo a full recovery period.

Do not think that isolated exercises are the best choice for an athlete. Biceps is the same muscle as many others in our body. That's why the optimal choice will be basic exercises, among which you can call lifting the barbell and dumbbells to the biceps standing, pulling a narrow grip on the crossbar and stuff-stuff. Justified choice of isolation exercises is available only for athletes with 1-2 years of experience.

Number of repetitions and exercises

If you work on volume and relief, then the optimal option for a noticeable growth of the biceps will be 8-12 repetitions. If the priority is to increase the power indicators, then it will be enough 6-8 repetitions, but with large weights. The duration of the set should be about 1 minute, and for one training day it is undesirable to do more than 2-3 approaches (the latter means the number of all exercises performed by the athlete).

To prevent muscle adaptation, the biceps bleeding pattern should change, that is, you need to select a set of exercises of a different bias each workout. For beginners, this can be done once in 3-4 sessions. The greatest effectiveness is achieved with a progressive increase in the load, when to this or that exercise every 2-3 workouts a couple of kilograms is added. For example, today you make lifting dumbbells weighing 12 kilograms, and next week is already 14. This stimulates volume growth. Finally, in order to achieve maximum development of the biceps muscle, it is sometimes necessary to use elements of super-training, or, as it is often called, "re-braided".

Training biceps perfectly combined with working on the triceps, shoulders, forearms, back and chest. In general, it is worth experimenting, because each person is unique, and some techniques can be suitable for one bodybuilder, but will be mistaken for another.

Myths and Refutations

The network has long "played" a lot of myths that certain movements on the biceps perform different work and have their efficiency. For example, some allow the biceps to develop better in breadth, the latter form a peak load, others improve the lower part of the muscle and so on. In practice, everything is quite different: the shape of any muscle is given to man by nature, that is, genetically incorporated. In this regard, you can not change the shape of a muscle, and if you can, then it is extremely difficult. Immediately note that any exercise for 100% uses the biceps. The same stories often flash in conversations about the lower and upper part of the rectus abdominis muscle (the press), which is also fully involved in any exercise that is accented on this muscle.

Here is an interesting fact. Scientists from Brazil once conducted an experiment that could show what kind of exercise contributes to the maximum hypertrophy of the biceps. In this experiment, 22 bodybuilders who had previously dealt with iron sport took part. These people were clinging to the electrodes, with which it would be possible to measure the load that was on one or another section of the biceps muscle. As a result, the neck lifts on the "Scott bench" were the least effective, since the amplitude of the movement is extremely small. The victory was won by basic exercises in which neuromuscular loads were distributed throughout the amplitude, which made the above motions as effective as possible.

Best Exercises

We have already told you about an interesting experience. Now we will pay more attention to the subject of exercises, which will allow us to conduct strength training with the greatest efficiency for the development of large volumes and relief.

• The main exercise on the biceps in bodybuilding is the lifting of the bar, which will allow to increase its mass as soon as possible. In addition, the movement also includes the muscles of the forearm.
• The bumping of biceps by dumbbells is also interesting. Alternate bending of hands with dumbbells is another movement that involves several muscles (brachial, biceps, front deltoid and others). The purpose of this exercise is to directly affect the biceps of each hand individually.
• Concentrated hand flexures - excellent motion, allowing you to control the amplitude of motion, as well as smoothness and speed of execution.
• "Hammers" - a wonderful exercise that allows you to "score" the muscle after the basic movements. Many bodybuilders mark this exercise as the best for the development of the shoulder-ray belt. Of course, it also involves biceps.
• The last of the exercises we describe is spider flexion. From the side it is a smooth bending of the hands with a clear focus on the elbows. There are several variations of its performance, but they all share a common feature - the inclination of your body forward to the point where your hands hang freely down.

Proper pumping biceps must include the above exercises, because only in this case you will achieve excellent results.

Example of training for beginners

So, now we give one of the training options, which is ideal for athletes with a small experience in the iron sport. Bleaching the biceps in the gym is perfectly combined with the training of the back, so let's consider this fact:

• We start with a 5-minute warm-up that will heat up your body.
• We pass to the deadlift. We perform 2-3 sets of 8 repetitions.
• The next movement will be rod pull in the slope - 3 sets of 8 repetitions.
• We pull up on the crossbar with a wide grip - 3 approaches to "failure". This concludes part of the workout, aimed at pumping the back, go to the biceps.
• Raising the bar while standing on the biceps - 2-3 sets of 10-12 repetitions.
• Lifting dumbbells sitting - 3 sets of 10 reps.
• "We hammer" the biceps muscles with hammers.

This concludes the training.

Bleaching at home

The present world is very dynamic, why many people simply do not have enough time to visit the gym. However, this is not a reason to forget about training, because effective classes at home are very real. And the variations of the exercises are many, if only there was a desire and a couple of adaptations. Concerning the latter, two are enough: dumbbells and crossbeams.

How should the biceps flow at home look like? Movement with dumbbells can be performed standing or sitting on a chair. About the exercises themselves with the use of this element of bodybuilding we have already described before (dumbbell lifts standing / sitting, hammers and stuff). On the crossbar can be pulled back grip, which maximizes biceps, or a narrow grip.

Food

It would seem, what does food have to do with it, if pumping biceps is the main topic of the article? Nevertheless, bodybuilding is an integral part, because without a correct and balanced diet, no results can be achieved. First of all, watch the ratio of BJU in the diet. The ideal scheme: 2-2.5 grams of protein per 1 kg of body weight, 4-5 grams of carbohydrates per 1 kg of body weight, as well as 1 gram of fat per 1 kg of body weight.

How does muscle growth occur ? In training, muscle fibers experience stress, causing them to form microcracks. As a result, in order to fill them, the athlete needs to consume a large amount of protein food, because the protein molecules fill those "wounds", increasing the muscles in volume.

Finally

Bubble pumping for many athletes is often a priority, because large and prominent hands always look very impressive. Follow our advice - and you will have an indispensable success!