Thanks, I think, for exposing me on youtube (smiley face :) I think the most important thing to do for ANY body part muscle is to always try to reach failure or exhaust the muscle so much to make sure it grows at rest and sleep. Examples of what I and my training partners have done for biceps. 1) One very long set of regular standing straight bar bicep curls (different variations included). It helps if you have pre-made barbell weights, like at a gym, where you go to the rack and there's 90's, 80's, 70's, 60's, 50's, 40's, 30's, 20's, etc and everything in between. For me I only have my home gym and have to quickly change free weight, but it only takes me like 20 seconds. Another thing that's very important is that: Over Training is a very real thing and that you have to know when to stop training a certain body part. I have over trained arms and I started to get smaller and so, yea, I'll never do that again. Doing the below example is required because it will "shock" the bicep because it's something that body part is NOT used to doing, and that's exactly why you do it. 70lbs at least 10 Reps as perfect form as you can. Immediately go to the: 60's 9 Reps 50's 8 Reps 40's 7 Reps 30's 6 Reps = 40 Reps all together (this means nothing) It all depends on the FORM and the FAILURE OR Just to that very hurting almost Failure Point. If at any point, you don't feel challenged, at say doing the 50's - just go much slower on each Rep - to make it harder and also hold each Rep at the 90 degree mark for like 5 seconds - again to make it harder. You'll know what to do when you're doing it. Remember: When your Training always Find a Way to make an Exercise Harder, Not Easier.
Thanks, I think, for exposing me on youtube (smiley face :)
I think the most important thing to do for ANY body part muscle is to always try to reach failure or exhaust the muscle so much to make sure it grows at rest and sleep.
Examples of what I and my training partners have done for biceps.
1) One very long set of regular standing straight bar bicep curls (different variations included). It helps if you have pre-made barbell weights, like at a gym, where you go to the rack and there's 90's, 80's, 70's, 60's, 50's, 40's, 30's, 20's, etc and everything in between.
For me I only have my home gym and have to quickly change free weight, but it only takes me like 20 seconds.
Another thing that's very important is that: Over Training is a very real thing and that you have to know when to stop training a certain body part. I have over trained arms and I started to get smaller and so, yea, I'll never do that again.
Doing the below example is required because it will "shock" the bicep because it's something that body part is NOT used to doing, and that's exactly why you do it.
70lbs at least 10 Reps as perfect form as you can.
Immediately go to the:
60's 9 Reps
50's 8 Reps
40's 7 Reps
30's 6 Reps = 40 Reps all together (this means nothing) It all depends on the FORM and the FAILURE OR Just to that very hurting almost Failure Point.
If at any point, you don't feel challenged, at say doing the 50's - just go much slower on each Rep - to make it harder and also hold each Rep at the 90 degree mark for like 5 seconds - again to make it harder. You'll know what to do when you're doing it.
Remember: When your Training always Find a Way to make an Exercise Harder, Not Easier.