What was the first muscle you think of when you think of bodybuilding? Biceps! After a large, well-developed biceps marks you as a coach seriously.
But what if you left biceps in development? Or if you just want to build big and strong as possible as quickly as possible?
I will share with you the secret exercise technique that helped me go from 13 1/2-inch arm to arm 18-inch in the first year of training. And only requires one person!
Let me start by saying that, personally, my biceps are always the weakest and slowest growing my bodyparts. Some people have the genetics to easily build huge biceps and strong. Not me! I had to come up with technical training to fly beyond the boundaries and must be fought for every inch in my arms. Point to say is that I am not the one who will build something bigger biceps. Training techniques should be very strong for me to see the results.
The technique that I will share with you works the biceps so smooth and strong, your biceps will have no choice but to get bigger and stronger.
However, this accumulation, you wonder what kind of a complex technical exercise, this!
The fact is that this technique is simple enough to be truly elegant and simple. What this exercise? This is a bent arm.
Bent arm is not complicated, but provides powerful benefits that make it an ideal exercise to build biceps muscle mass.
To understand the benefits of exercise, you must first learn to focus properly on the biceps.
In short, your chin will hold up just as long as possible! Here is the procedure in detail …
1. Grab the chin-up bar with palms facing in grip. His
Hands should be about 6 inches apart at the bar. Want
to remain close enough to maximize the voltage
on the biceps.
2. Then you need to enter in the first position
traction. You can do that standing on a bench or
You get the position. My preferences
Start standing on the bank. This allows you to get the system
very precise and deliberate.
3. For body position to maximize bicep work, you want
parallel to the bar, with his face close
at the bar (almost touching him, by the way). Keeping your body
as vertical as possible and try to not let your body lean
Back. The more vertical you stay, more tension
continue biceps and not your back.
4. Now, working … this position when you
can! Contract your biceps hard and hold this position until
your biceps start to weaken. Now fight gravity all the way
below. Do not drop your body quickly, but trying really
best to maintain your position as gravity pulls you down. Same
when you are near the bottom with your arms around
true, with every effort to maintain its operation. Go to
can not survive even a bar!
This is a rehearsal. Not too complicated! If you are familiar with X-Rep or Static Contraction training, this concept is basically the same … initiated a year position as long as possible! Benefits include:
1. Hold the position for this fiscal year contract
if we can recruit are available almost all the muscles
fibers in the biceps. This is an emergency for the body
and fire every fiber can. All contracts
weaken the position of the muscle fibers.
2. This exercise puts stress on the biceps muscle that kept
duration of training. Constantly high
electricity will work wonders on your biceps.
3. This exercise uses your body weight and body move
resistance against the offspring (such as chin-ups) is not
resistance throughout your body (like a curl bar).
Exercises that move your body has been shown to activate
more muscle fibers than exercises that move the resistance.
4. Intense nature of this exercise a few muscles
stimulate bicep growth workout
work the biceps in isolation (which most bicep exercises,
even the gold standard curl bar).
5. It requires almost no equipment, and basically can be done
You can attach anywhere and control.
If you combine all five of these benefits are powerful, you have an exercise that stimulates the maximum number of muscle fibers, with continuous tension, using a compound exercise that moves your body weight, and requires minimal equipment.
So how to get the most from the exercise of this building is very strong biceps? At the end of each exercise with only one arm bent. representation is all that you need a representative who will work most of his bicep muscle.
You can also add resistance by holding a dumbbell between your legs or using weighted dip belt. The potential benefits of size and awesome power!
If you make a habit of making a strong representation of this technique to the end of every workout, I guarantee an excellent bicep growth and development.
When you have made a good representative of this exercise, you will know that you’ve squeezed the last drop of bicep growth from your body!