Biceps training, few people practice enough groups. People who are afraid of hard training often say that biceps femoris is a small part, and there are no more than 9 groups at a time. In fact, even if you do 20 groups, you can't "shock" it, just "tickle". An efficient impact training needs at least 20 groups, and these 20 groups must be formal groups, and each group must be exhausted.

Second, the super group training rules

Super group training rules are particularly effective for enlarging biceps brachii, which can stimulate more muscle fibers and create better congestion. I use super group training rules in every training. When adopting superior training rules, the following points should be noted.

1. Don't be a super group every time you practice, just practice the last two times in each group. 2. Don't use super group training rules for barbell bending. Because this kind of compound exercise needs exuberant energy and full recovery. 3. Don't combine biceps brachii and other parts into a super group. Biceps and triceps have opposite functions, so taking turns training can ensure enough recovery time. The last movement of biceps training and the first movement of triceps training are combined to make a super group, which can just transition to triceps training. 4. When practicing biceps brachii and triceps brachii together with supergroup rule, we should try to choose exercises with the same force level, such as dumbbell inclined plate bending and one-arm dumbbell flexion and extension, or the combination of sitting dumbbell alternating bending and neck-standing back arm flexion and extension. 5. The only biceps exercises that can be used for super group training are dumbbell bending, oblique dumbbell bending, barbell bending and cable bending. In contrast, the standing barbell bends too hard, the dumbbell bends too lightly, and the machine bends too isolated.

Third, every group is exhausted.

Each group should practice to exhaustion, no matter how much weight is used and how many times it is done, only by practicing to exhaustion can the biceps brachii be guaranteed to be shocked and stimulated.

Fourth, use less times.

Only those training groups that have reached exhaustion within 68 times are counted. If each group exceeds 8 times, the accessory muscles may be tired before the biceps brachii is completely tired. If you can't do it six times, it means that the biceps brachii didn't reach exhaustion before the accessory muscles replaced strength.

Five, often disrupt the training order.

Assuming that the greatest strength should be allocated to the heaviest exercise, the conclusion is that every biceps training should start with barbell bending. However, the human body has amazing adaptability, and the adaptation process is so subtle that it is almost unaware that the accessory muscles have secretly shared a lot of work that should have been done by biceps brachii.

Every time you start from a different exercise, the accessory muscles have no chance to adapt, and the biceps brachii will be forced to do all the work. For example, if you often start training by using the inclined plate dumbbell bending or the dumbbell alternating bending instead of the barbell bending, the weight used will be reduced, but the training will be more effective, because all the work is done by the biceps brachii alone, and the accessory muscles are still considering how to help.

Six, biceps brachii and triceps brachii practice together.

Don't practice biceps with any other parts except triceps. If you practice biceps and chest together like many bodybuilders, you will consume a lot of energy because of practicing chest. Even if you think you paid 100% for the foreman's muscles, they only got 80%. If you only practice one part at a time, you will get better shock and stimulation effect.

Seven, dumbbell bending

Dumbbell bending is an ideal exercise for biceps brachii, because they are usually performed alternately, giving each arm more recovery time, so that you can use as much training weight as possible.

Dumbbell concentrated bending is an exception. It is too isolated to use large weight and it is difficult to become an effective muscle-building action. I usually use it to warm up, and I like to bend slowly to the palm of my hand every time, and contract at the peak, which can produce strong congestion. Like other biceps training movements, pyramid weight gain is an effective training movement by doing five groups, 68 times in each group, but I am still not a formal training.

Eight, inclined plate bending

Make sure that every biceps training includes the inclined plate bending, which can provide a combination of borrowing and isolation that other postures can't provide. When the elbow joint is supported, it is a borrowing exercise, but because the shoulder is also supported, it is an isolated exercise. I like to bend the inclined plate from two different angles. When the seat cushion keeps tilting, I use the supporting force of the seat cushion to pull my body back to produce greater leverage. When the cushion is vertical, the arm is straight down and the leverage is reduced, which can force the biceps femoris to exercise in isolation.

Flat bending requires one-arm dumbbells, or two-arm barbells or crank barbells. Dumbbells allow you to turn your palms up or hold them straight to stimulate different areas of your biceps. When using a barbell, all the pressure is concentrated on the muscle abdomen of the biceps.

Nine, barbell bending

As mentioned earlier, barbell bending is not allowed in super training. However, this does not mean that this action will never be used. On the contrary, any biceps brachii growth training is inseparable from it, because there is no other way to promote the maximum growth of biceps femoris and its affiliated muscles. Every muscle group needs at least one compound exercise.

My fat biceps training is rarely completed by complete barbell bending. Five groups of exercises, 1 group did 8 times to exhaustion, and then 4 groups did 6 times to exhaustion. Each group uses as much weight as possible without cheating, but let the biceps do all the work. I often end biceps training with barbell bending, which is 70% of the maximum weight of barbell bending. This is an unconventional practice, but my biceps seem to explode after every practice. The specific way is to sit on the stool and make sure that the lever is not lowered to touch the thigh. I closed my eyes and kept doing it until I couldn't hold on any longer.

X. control weight.

In order to get the best effect from the bending lift, we should control the weight and reduce the weight at a slower speed in the extension stage of the action. Uncontrolled rapid reduction not only reduces the training effect, but also increases the risk of biceps brachii injury and even leads to elbow myositis.

In the contraction phase, focus on the biceps brachii and perform peak contraction at the top. Try to forget the weight you lifted. If it feels good, try to add some weight; If you feel uncomfortable, you should reduce your weight appropriately until the weight that brings you the best congestion appears. Don't wait until you are injured to teach you how to train correctly.

Many bodybuilders are afraid that others will see him training too lightly. Please don't forget that we are not practicing for others, but for ourselves.

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Talk about dumbbell bench press in detail

Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers mainly use barbell bench press-indeed, this is the best action to train the upper body, which is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different.

Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest.

Action process: push-ups, elbow contraction, elbow clamping and chest clamping. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.

Breathing method: inhale when lifting and exhale when falling.

Key exercise parts: pectoralis major, deltoid and triceps brachii.

Training points:

1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.

2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.

3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.

4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.

5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.

Number and times of groups:

1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.

2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.

3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.

Related actions

A key exercise site: the upper part of pectoralis major, followed by deltoid toe and triceps brachii.

B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.

D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.

Tilt dumbbell bench press downward:

Palm-to-dumbbell bench press: Hold the dumbbell with both palms facing each other, and keep your arms close to your body.

One-arm bench press: Lighter weight should be used. This method can develop the balance and control of both breasts. At the beginning, one hand holds the dumbbell and the other hand can help support it.

Fully preheating

Because of the wide range of joint activities in dumbbell training, we should pay attention to full warm-up before training, including 5~ 10 minutes of aerobic training warm-up and stretching of main muscles of the body. Also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55%~70%. Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. Training movements should avoid singleness, and overall balance is the most important.

Adapt to the crowd

Dumbbell exercise is suitable for a wide range of people, and basically everyone can try it.