Lee Priest (Australian bodybuilder) Everyone says that heavy impact can promote the growth of biceps, but I bet that 99 out of every 100 people don't necessarily know what it is. They will put forward many popular theories and list some rules, but this is not enough. Biceps is the most difficult to practice in all parts. As long as you are not careful about a detail, your biceps will stay flat there, as if you have never practiced. Through continuous exploration, I summed up a set of effective biceps exercise methods. During this period, I tried various common training techniques, compared their effects one by one, and picked out the best one. Now I fully understand the mystery, but I regret to tell you that it is much more difficult than I thought. I boil them down to 10 and can't simplify them any more. It takes some effort to study them carefully, but as long as you persevere patiently, you will certainly get unexpected gains. I exercise and almost everyone doesn't finish enough groups. No matter which part of the body, you should practice one group after another until the synapses can't produce impulses. 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. They will say, "Because this is a small muscle group, don't exceed 9 groups." For me, this is not training at all. I'm doing 20 groups now, but even this is not a shock, it's just daily training. 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. There is nothing like combining two groups to mobilize muscles and blood. Of all the body parts, biceps brachii is the most sensitive to this technique, so I use it every time I train biceps brachii. But doing so will greatly increase the difficulty of exercise. Combination group is a powerful weapon, but it cannot be abused. We must seize the opportunity and place. It will help you to read the following suggestions carefully. Don't always use combination groups, but put them at the end of each exercise. Barbell bending cannot be used as a combination action. This is a compound action, which consumes a lot of energy and mobilizes less muscle fibers, otherwise it will only bring pain. Don't do biceps combination continuously. The purpose of the combination group is to make as many muscle fibers as possible reach the limit state, so there should be enough energy reserves before each departure. In order to achieve the greatest fatigue, you must first have the greatest energy. I found that the best way to keep biceps energy is to practice with triceps. The strength of these two parts is similar, but they are completely irrelevant. When exercising triceps brachii, biceps brachii can recover fatigue leisurely. Or conversely, when I go to the audience in Dallas, I only use the combination method in the last heavy load movement, which can make my body naturally transition to triceps exercise. I combine triceps exercises with biceps exercises that require similar strength, such as dumbbell arm lifting and dumbbell one-arm flexion and extension; Or sitting dumbbells are alternately bent and connected to do standing French bending. There are only four kinds of biceps exercises that can be used in the combined group: dumbbell bend, arm bend, barbell bend and stretcher bend. The freestyle barbell is too difficult to bend, the high tension machine is too easy to bend, and the Smith frame is too limited. Third, the limit number of times in each group decreases in turn, but it must reach the limit number. No matter how heavy the load is, only by doing the limit number of times can the muscles fully participate in the exercise. The fewer intravenous injections, the better. The limit number should be reached within 6 to 8 times. If it exceeds 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscles participate in the exercise, but the biceps are not completely tired. V random order assumes that the most difficult movements should be done when the strength is greatest, so barbell bending should be done first in every training. However, due to the strong adaptability of the body, after getting used to this unchangeable arrangement, the auxiliary muscles will do a large part of the work for the biceps. But every time you use different movements, the auxiliary muscles can't get the chance to adapt, and the biceps brachii is forced to take on all the work. For example, you can do arm lift or alternate dumbbell lift first. Although the load may be a little less, the effect is definitely much better, because all the movements are done by biceps. VI biceps and triceps biceps can only be practiced with triceps. This suggestion is somewhat similar to the second article "Combination Group", but here they are divided into two independent parts. If you put your biceps and chest together like many people, you will consume the energy of your biceps when exercising your chest. Although you think you have made 100% efforts, your biceps only get 80%. Only practice one body part every day, and the impact effect will be better. Biceps and triceps are combined into one part-arm. The advantage of this is that after doing an action with all your strength, there is enough energy in the next action. VII Dumbbell Bend Dumbbell Bend is the most ideal training action for two heads, because you can do it with your arms crossed, so that both people have enough recovery time. The same is true for combination groups. In addition, it is convenient to adjust the load with dumbbells. The prone posture and bending are exceptions, which are too limited and have little load, and the effect of promoting muscle growth is far less than the above actions, so they are not suitable for impact training. I just use it to warm up, but I need to add some skills, such as bending slowly and shrinking to the top every time. This is of great help to promote blood circulation. I usually do 6 to 8 groups, and arrange them in a pyramid-shaped frequency like regular training. However, I never put it into formal training. Eight-arm biceps training must have arm lifting, which can be in various forms. Handrail bending can achieve the perfect unity of single muscle movement and strength, which is unmatched by any other movement. Elbow fixation allows you to use as much weight as possible, while shoulder fixation ensures the realization of single muscle movement. I usually use two different angles: when I use the inclined handrail, my body moves backwards, providing more power through the action like a lever; When using the vertical handrail, the arm is vertical, which can better realize the movement of a single muscle. You can do this with dumbbells on one arm or both hands, or you can use barbells. Dumbbell allows you to hold it upward and inward with the palm of your hand to highlight different parts of your biceps. The barbell puts all the pressure on the biceps abdomen. LX barbell bending I suggest that the combination group should not use barbell bending. Doesn't mean to rule it out completely. On the contrary, any biceps training program is inseparable from it. There must be more than one free weight-bearing compound movement in any muscle group exercise course, so that all muscles can exert their maximum strength in the same movement. In addition, there is no way to make the target muscle group and the auxiliary muscle group work at the same time. Every time you train, you have to do five groups of barbell bending, the first group is 8 times and the last group is 6 times. I trained to the limit with the maximum load. This is the standard training arrangement. At the end of each training session, I do a set of semi-barbell bends with 70% of my maximum strength. This is an unconventional action, but it does work. I sat on the bench, holding a barbell, stopped halfway down, closed my eyes and bent down all the time. Drop to half a position every time, so that you can't move. In order to achieve the best effect, we must firmly control the movement of dumbbells and exert force during the falling process to prevent them from falling naturally. Also be careful not to stretch too much. Straightening your arm completely under heavy pressure can easily hurt your biceps and elbow joints. Focus on the biceps when lifting upwards, and compress hard when reaching the highest point. Don't care too much about the size of the load used. If you feel good, increase it, if you feel bad, reduce it until you find the load that suits you best. Don't wait until you get hurt to find out your mistake. Many bodybuilders are very concerned about other people's opinions, especially the size of the load, for fear that others will look down on them. I heard many people say, "Look, that's Li. He looks very painful, but the load is only a little. " I never take these words to heart. My purpose is to exercise, not to show off.