Have you ever felt that no matter how hard you trained your biceps they just won’t grow. In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques.
First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps).
When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover.
If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds.
Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming.
In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow.
This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue.
All of these techniques and more are built into my Ultimate Arms program available at athleanx.com and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains.
For more videos on how to get bigger arms and the best exercises for building big biceps, be sure to subscribe to our channel here on youtube at youtube.com/user/jdcav24
Сайт — athleanx.com
Оригинальный канал — youtube.com/athleanx
Оригинальное видео — youtu.be/g0ApjxLAfNA
Автор — Джефф Кавальер
— Если хочешь поддержать проект, переходи сюда — www.donationalerts.com/r/sciapp
— Вы знаете что вы на много сильнее, чем вы думаете? Просто избавившись от ликов энергии, через которые рассеивается сила, вы станите на много сильнее, потому что сможете использовать и направлять всю силу эффективно.
Сегодня мы рассмотрим почему они появляются и как это исправить.
Сайт — athleanx.com
Оригинальный канал — youtube.com/athleanx
Оригинальное видео — youtu.be/clBGsv573K4
Автор — Джефф Кавальер
— Если хочешь поддержать проект, переходи сюда — www.donationalerts.com/r/sciapp
— Болят плечи в жиме лежа? — не переживай, ты не один такой и у нас есть для тебя объяснение почему у тебя появляется боль в плечевом суставе и как от нее избавиться, не переставая делать жим лежа!
2. Мультивитамин:
— можно во всех возрастных группах
3. Отдельные витамины
— до 14 лет — по индивидуальной потребности
— с 14 лет — можно подбирать то, чего не хватает с рациона
4. Предтрен, протеин, бца, креатин:
— до 14 — нет
— с 14 до 20 — если профессионально занимаешься спортом, то можно
— с 20 — по индивидуальной потребности и если помогает
5. Формула восстановления суставов:
— до 14 — нет
— с 14 до 20 — если профессионально занимаешься спортом, то можно
— с 20 — нужно
6. Омега-3:
— до 14 — нет
— с 14 до 20 — если профессионально занимаешься спортом, то можно
— с 20 — стоит принимать
Сайт — athleanx.com
Оригинальный канал — youtube.com/athleanx
Оригинальное видео — youtu.be/tgIhp1qFVdM
Автор — Джефф Кавальер
— Если хочешь поддержать проект, переходи сюда — www.donationalerts.com/r/sciapp
— Хотите себе мощную спину? Тогда вам нужно сконцентрироваться на построении толщины спины — но чтоб ее проработать на все 100%, нужно не упускать некоторые очень важные вещи — и это слабая сторона многих!
Сайт — athleanx.com
Оригинальный канал — youtube.com/athleanx
Оригинальное видео — youtu.be/E9rU44PwpEs
Автор — Джефф Кавальер
— Если хочешь поддержать проект, переходи сюда — www.donationalerts.com/r/sciapp
— Как накачать большие, сильные и взрывные ноги? Традиционных приседаний может быть не достаточно… Спина будет всегда мешать вам в развитии ног, если вы опираетесь на приседания. Но, если вы начнете тренировать ноги по отдельности, вас ждет большой прогресс, потому что вы раскроете силу и потенциал ног в полном масштабе!
Most guys that workout want to know how to get big arms. The problem is that they wind up doing hours of the wrong types of biceps exercises, the wrong biceps workouts, and sometimes even neglect just how important the triceps are to adding size to the arms. Well, in this video, Im going to show you that it is possible to get big arms much faster by including a couple of the right biceps exercises and triceps exercises into your arm workouts.
To begin with, in order to get the biceps to peak more you will want to work on the long head of the biceps since it is largely responsible for the biceps peak. The long head of the biceps can be stimulated more with biceps exercises that start with the arm in an extended position behind the body. You can do this with an incline biceps curl, but you wont be able to lift as much weight as you can on the biceps exercise that I show you here.
Next youll want to work on specific triceps exercises when trying to get much bigger arms a lot faster. Since the triceps muscle accounts for roughly two thirds of the mass of the arm youll want to make sure you train them in every complete arm workout. The triceps exercise shown here will help you to get big arms much faster because it hits the long head of the triceps more — which makes up the bulk of the triceps muscle.
By putting the triceps on a bigger stretch, youll be able to handle more weight and get a stronger contraction — allowing you to get big arms much faster than with typical triceps workouts.
How to Get Big Arms — MUCH FASTER!!! (Triceps and Biceps)
Once you start to see just how much you can lift on these arm exercises and the results you will start to see from doing them, youll realize just how fast you can build big arms. This is most likely due to the fact that each of these exercises add size to the arms. The biceps drag curl adds height to the arms while the triceps extension exercise adds width to the triceps.
For more great ways to get big arms make sure to check out the other arm workouts and biceps exercises and triceps exercises that we have here on our youtube channel at youtube.com/user/jdcav24
When youre ready to get not just big arms but six pack abs and a complete body like a pro athlete — be sure to head to athleanx.com and get the ATHLEAN-X Training System.
Just because you cant see your back when you look in the mirror, doesnt mean that you have to train it any less. In fact, with many guys suffering from either low back pain or undeveloped back muscles, its important that you not only workout your back but that you do it right!
In this video Im going to show you how the top 5 back workout mistakes that you could be making in the gym could be holding back how big a back you can safely develop. Things like the position of your lower back during every back exercise to the grip that you use when doing pullups, to the type of muscle contraction that you perform on every rep, youre going to see that even the little things add up when it comes to back training.
Remember, if you find any of these tips helpful then be sure to head over to athleanx.com to check out the complete pro athlete training program ATHLEAN-X. Top athletes know that building a big, strong back is essential to not only performance and staying healthy but also to their strength on every other lift they do in their workouts (check out tip #3 for the reason why).
Start training like an athlete and start building your lats the right way.