Biceps or biceps – this is a large, well visible muscle on the front of the shoulder. Biceps, according to general opinion, is the epitome of a formal human musculature and traditional assessment body is reduced to the estimation of the value of the biceps. Many bodybuilders, especially beginners, punctuate much of their attention on the biceps. In this regard, it created countless articles, literature, training programs, advice and recommendations devoted to the training of the biceps. Analyzing the current data, it is safe to say that about 80% of all information about training biceps false.
Biceps has two heads or tufts (“bi – means” two “). The long head is located in the front, outer part of the arm, starting from the upper edge of the blade, called glenoid fossa. Short head extends closer to the inner part of the arm and also begins from the blade, but slightly lower. Further, both the head and includes a blend radius tuberosity. The main function of the biceps – bending arm at the elbow, so almost all of the activity is in motion.
Beginners should not train every day because your muscles are not used to heavy loads, develop them gradually. For example, start with 3 workouts a week for an hour, and do not forget that muscles like a large number of repetitions and exercises through force – it will not only create the relief of muscle, but also contribute to the growth of the biceps (biceps).
Biceps enough to train 1 every 1-2 weeks. Do not do this more often, because the muscles will not have time to recover, and growth is possible only if a full recovery.
It is a mistake to believe that the hand muscles the best choice is to isolate. Biceps, like other muscles, it is best to sway the basic exercises, such as pull-ups narrow grip, pull the tilt of reverse grip, and lifting on a biceps standing. For athletes with less than 2 years of age are not optimally use isolation exercises.
The optimum number of repetitions for growth biceps 8 – 12, to increase strength 6 – 8.
Seth should last about 1 minute. Take in one workout about 2-3 sets (sets the amount of exercise).
Follow for one training 1 – 2 exercises for biceps.
To avoid muscle adaptation, try to change the set of exercises every 2 – 4 training. For beginners it can be done less often.
One effective stimulating factors – a progressive increase of the load. Gradually add on weight every 1 – 3 workout.
For maximum biceps study using techniques supertreninga.
In Split you can train your biceps with triceps, shoulders, arms, back or chest.