Using Holds To Build Big Bicep Muscles
Yes there are many ways to build your bicep muscles. There are super sets, using heavy weights and using high reps.. However, they all need one principle intact before they can build big biceps muscles. And that principle is intensity! Intensity has to be high before you can build your bicep muscle.
Having the ability to generate the maximum mount of effort in the shortest period of time is defined as intensity. This simply means performing as many repetitions in a set until you can no longer perform a single repetition. If you want your bicep muscle bigger you need the intensity generated to be high.
Here is a simple bicep muscle workout you can follow:
We will be using the dumbbell curl for this bicep exercise. Pick a weight that will allow you to perform at lest 8 repetition to positive failure. Positive failure is the point where completing another repetition is impossible despite your greatest effort.
When you are done performing those repetitions to failure, drop the weights and pick a weight that is half the weight of the one you were using. Now hold that weight in the mid way bicep curl position for a count of 10 seconds. This holding action does not allow your bicep muscle to rest and it therefore generates the needed intensity to stimulate new bicep muscle growth.
When you are done holding the weights drop it and pick up the heavy weights again and perform as many repetitions as you can. You will probably get about 6 repetitions. When you are done performing these repetitions to positive failure. Pick up the light weights again and hold in the midway bicep position for another count of 10. When you are done pick the heavy weights again and perform as many reps as you can.
This is one set of dumbbell curls with holds. It is all you need to grow your bicep muscle. And because of the intensity generated in this set you need only one set to make this work.
This simple bicep exercise is an example of what it takes to generate the right intensity you need to build your bicep muscles. - 17274
Having the ability to generate the maximum mount of effort in the shortest period of time is defined as intensity. This simply means performing as many repetitions in a set until you can no longer perform a single repetition. If you want your bicep muscle bigger you need the intensity generated to be high.
Here is a simple bicep muscle workout you can follow:
We will be using the dumbbell curl for this bicep exercise. Pick a weight that will allow you to perform at lest 8 repetition to positive failure. Positive failure is the point where completing another repetition is impossible despite your greatest effort.
When you are done performing those repetitions to failure, drop the weights and pick a weight that is half the weight of the one you were using. Now hold that weight in the mid way bicep curl position for a count of 10 seconds. This holding action does not allow your bicep muscle to rest and it therefore generates the needed intensity to stimulate new bicep muscle growth.
When you are done holding the weights drop it and pick up the heavy weights again and perform as many repetitions as you can. You will probably get about 6 repetitions. When you are done performing these repetitions to positive failure. Pick up the light weights again and hold in the midway bicep position for another count of 10. When you are done pick the heavy weights again and perform as many reps as you can.
This is one set of dumbbell curls with holds. It is all you need to grow your bicep muscle. And because of the intensity generated in this set you need only one set to make this work.
This simple bicep exercise is an example of what it takes to generate the right intensity you need to build your bicep muscles. - 17274
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posted by X - Men at
12:55 PM
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