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.
Intensity can be defined as generating the maximum amount of effort in the shortest period of time. This means taking a set to the point where completing another repetition is impossible. Intensity is what is responsible for the growth if your bicep muscle. If you want your bicep muscle to grow you need to ensure that the intensity generated is very high.
Here is a simple bicep muscle workout you can follow:
The bicep exercise you will use for this exercise is the dumbbell curl. Pick a weight that will allow you to perform 8 repetitions to positive failure. Positive failure means the point in a repetition where completing another repetition is impossible.
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 for a count of 10 seconds, pick up the heavy dumbbells again and perform another set to positive failure. You will probably get 6 repetitions. When you are done, drop the lighter weights and pick up the heavy one again and perform another set to positive failure!
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 kind of intense bicep exercise is what you need to stimulate new growth in your bicep muscle. - 17268
Intensity can be defined as generating the maximum amount of effort in the shortest period of time. This means taking a set to the point where completing another repetition is impossible. Intensity is what is responsible for the growth if your bicep muscle. If you want your bicep muscle to grow you need to ensure that the intensity generated is very high.
Here is a simple bicep muscle workout you can follow:
The bicep exercise you will use for this exercise is the dumbbell curl. Pick a weight that will allow you to perform 8 repetitions to positive failure. Positive failure means the point in a repetition where completing another repetition is impossible.
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 for a count of 10 seconds, pick up the heavy dumbbells again and perform another set to positive failure. You will probably get 6 repetitions. When you are done, drop the lighter weights and pick up the heavy one again and perform another set to positive failure!
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 kind of intense bicep exercise is what you need to stimulate new growth in your bicep muscle. - 17268
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posted by X - Men at
1:58 PM
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