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It is the biceps that play a key role in the development of a spectacular appearance of hands with a volume of 50 centimeters or more. It's no secret that the biceps are one of the most spectacular muscle groups. It is the biceps that adolescents demonstrate to each other, trying to assert their superiority over their peers.
Film directors often try to draw the audience's attention to the biceps of the main characters in the first place. And it is the biceps that play a key role in the development of a spectacular appearance of hands with a volume of 50 centimeters or more.
Anatomy
When you lift weights, individual fibers in the working muscle contract. Moreover, each of them is either reduced completely, or not reduced at all. Naturally, some of them do not withstand the load and collapse. The body from this falls into a kind of panic and replaces the damaged cells with new, larger and more resilient ones. That is why exercise with weights leads to an increase in muscle volume. But for a complete picture, two more concepts need to be considered:
"recovery"- means the healing of any damage in the body to its original level;
"Overrecovery"- healing taking into account the type of damage, that is, if the cell turned out to be weak, then the next one will be stronger, if there was not enough endurance (energy reserves), then the next one will be created taking into account this deficiency. The process of this very over-recovery is triggered when two prerequisites are met: an abundance of nutrients in the body and a shock load that the muscles have not experienced before. If both of these factors coincide in time, then the secretion of anabolic hormones in the body sharply increases, which are involved in the growth of muscle volumes and increase in strength.
Theory, theory..… Nowhere without her. But let's not get too carried away. Below is an exercise program that is designed specifically to load as many fibers in both bundles as possible in your biceps.
A set of exercises
In the first workout, it should be worked out after the back, as it receives excellent blood circulation (and even the warm-up phase can be neglected). Next time, you need to pick up some small muscle to the biceps.
This is done so that you can give all your best, and not be tormented by thoughts that you need to save strength for other parts of the body. Within the split, it looks like this:
Day
Muscle groups
1
Back, biceps
2
Deltas, trapezoid
3
Legs
4
Biceps, press
5
Chest, triceps
6
Recreation
In total, we will follow this complex for about one and a half to two months.
Now let's go directly to the exercises. There will be only three of them at each workout. The first heats up the biceps along the entire length and uses most of the fibers. The second and third emphasize the load on individual beams. As a result, we get an extensive effect on the muscle and, as a result, its growth. The whole complex consists of three different programs. Each is designed for 2 cycles. With their sequential alternation, the body does not have time to get used to any of them, so the next training will be perceived by the muscles as something new and the reaction will be appropriate.
The first two cycles
Exercises
Sets
Reruns
Standing Medium Grip Curls
3
10-12
Concentrated lifts
3
8-10
"Hammer" on a block with a rope handle
3
10-12
Second two cycles
Exercises
Sets
Reruns
Alternating standing dumbbell lifts
4
10-12
Reverse grip pull-ups with a narrow set of hands
2
8-10
Lifting the bar on the music stand
2
8-10
Third two cycles
Exercises
Sets
Reruns
Seated barbell raises
3
10-12
Climbs on the block
3
8-10
One-handed dumbbell raises on the music stand
3
10-12
As you can see, the logic of execution is simple: each individual program needs to be done twice per cycle for two cycles, that is, a total of four times. After that, we go to the second program, then to the third, after which we again return to the beginning of the complex.
Photo: LocalFitness Pty Ltd
