Many people are used to using the same frequency range in every training. Even if they use high and low frequency training at the same time, they are usually divided into light weight training days and heavy weight training days. But why not arrange it on the same day?
Alternating high frequency (12 ~ 20 times) and low frequency (6 ~ 8 times) is a good way to stimulate fast and slow muscle fibers at the same time and increase muscle congestion and strength. You can start training with a high number of fixed instrument movements, and you can also warm up fully for the subsequent heavy-load training.
The second measure takes full care of the medial and lateral heads.
The biceps brachii has a long head (lateral head) and a short head (medial head). These two heads usually work together, so it is difficult to stimulate the inner head or the outer head completely in isolation. However, if you do a narrow grip or twist your wrist to make your index finger higher than other fingers, it is mainly to stimulate your side head. On the contrary, if you make a wide grip bend or twist your wrist so that the little finger is at least as high as other fingers, it is mainly to stimulate the inner head.
Turn your wrist as much as possible when you contract, so that your little finger is as high as possible.
The third measure fully takes care of the upper and lower parts.
Just as we can't stimulate the lateral head and the medial head of the biceps brachii completely in isolation, we can't stimulate the upper half and the lower half of the biceps brachii separately, but we can focus on stimulating the upper half or the lower half of the biceps brachii by focusing on the extension or contraction stage of bending. Oblique bracket bending focuses on the extension stage, while concentrated bending or high Zhang Liqi bending focuses on the contraction stage.
The fourth measure makes the biceps brachii extremely congested.
Chris Cook, a professional bodybuilder, likes to practice biceps brachii with what he calls "extreme congestion" between regular biceps brachii exercises. The specific method is to practice biceps brachii with an isolated movement after practicing other parts, and do it for 3 ~ 4 groups at high times (each group 15 ~ 25 times).
Cook usually uses concentrated bending, one-arm fixing instrument bending or direct holding bending. He believes that extreme hyperemia training is the key factor for his rapid development of biceps brachii in recent years. In addition to the normal biceps brachii training, it is best to carry out extreme congestion training for two days.
The fifth trick is all about congestion.
Many people find that biceps brachii has the best response to hyperemia training, and the best way to improve hyperemia is to adopt high-frequency training and high-intensity training rules, such as reducing the number of groups and the short rest time between groups (the rest time between groups is less than 45 seconds). In addition, increasing carbohydrate intake before training and using nutritional supplements such as arginine and creatine will better help muscle congestion.
The training rules of decreasing groups are adopted, that is, the weight of each group decreases and there is no rest between groups.
The sixth trick is to use super group training.
Many people think that biceps brachii is a small muscle, so it is impossible to train alone in the super group. The usual practice is to combine biceps brachii and triceps brachii into a super group. This method of combining muscle blocks with opposite functions into a super group is really effective.
However, high-level bodybuilders should not be afraid to use the biceps brachii occasionally for super group training. Remember, high intensity is your friend, not your enemy. Larry Scott, who was once known as "the king of biceps brachii" and was awarded the title of Mr. Olympia from 1965 to 1966, often used biceps brachii alone for super group training.
The seventh measure is to diversify the training movements.
The function of biceps brachii is relatively simple, that is, bending elbow joint and rotating forearm. So you may think that it doesn't matter which bending action you use in each training. In fact, for each bending action, the way to stimulate the biceps brachii is slightly different. Some actions focus on stimulating the medial head, some focus on stimulating the lateral head, some focus on the contraction stage, and some focus on the extension stage.
★ Drag the elbow to move backward and upward, and gradually drag the barbell from the leg to the lower chest close to the body, then put the barbell at the starting point and repeat. This action can also be done on Smith's machine.
★ Prone bending: Boye, who is famous for his biceps protrusion, often does prone bending on the bench. The specific way is to lie on the bench, hold a pair of dumbbells, naturally hang down your arms, and then do bending exercises to keep the elbow joint stable.
★ Bend the back of the supine dumbbell and put it on a high stool (if the stool is not high enough, you can put something under it). The arm naturally droops, then keep the elbow joint stable and bend the dumbbell.
★ Bending of high-position stretcher: stand in the middle of the big bird machine, then stretch your arms to both sides and grab the handle to bend. This action is very similar to doing biceps before the game.