The arm muscles respond quite easily to stress. This apparent lightness leads to the fact that athletes enthusiastically increase their working weight, not paying attention to the current state of the musculature. As a result, one terrible day you notice that instead of gaining muscle mass, you lose it, you are haunted by injuries and, in general, the condition is somehow not very good. Well, on the face of the symptoms of overtraining.
Instructions
Step 1
Forget about the wasteful way of training. This once very popular method of inducing hypertrophy greatly increases the risk of injury. Stop all your sets one rep before muscle failure occurs. It has been proven that by this point your muscles have already reached the point of ultimate activation, so there is no point in continuing further.
Step 2
Reduce stress. If you regularly experience weakness, persistent muscle aches, irritability and headaches after exercise, you are exercising too much. Avoid long training sessions for about two weeks. In the future, alternate long sessions with short and easy ones.
Step 3
Refuse point loads on the biceps and triceps. Trust me, these muscles are getting enough stress to keep them in shape while doing other exercises. Doing reverse grip pull-ups and narrow arm push-ups should be sufficient.
Step 4
Pay attention to the state of your body. Remember that sharp pain is a sign that something is wrong with the muscles. Do not tolerate joint and muscle pain if you do not want to earn a serious injury to the musculoskeletal system.
Step 5
If you feel pain during the exercise, reduce the weight and exercise slowly, carefully controlling the technique. If pain persists, see your doctor immediately.
Step 6
Lift less weight. Your muscles after training should just ache pleasantly the next day. For biceps to become strong, it is not necessary to tear them in half daily with maximum exertion. Don't look at others, their muscles are their problem. Reduce training volume by 25-50%. Slow thoughtful work with a focus on your own feelings will be more beneficial than heroic jerks.
Step 7
Don't forget to rest. Not having enough recovery time is a direct path to overtraining. It takes 48 hours for protein synthesis to stop and the muscles are ready for stress again. Therefore, train three times a week and do not worry that your neighbor has more biceps.
