Training the arms and increasing the volume of the biceps, triceps and forearm only makes sense when the correct training, nutrition and sleep regimen is observed. What can you do to get the most out of your biceps workout, and the time spent in the gyms was not wasted?
The principle of increasing muscle volume
Before explaining the approach to training itself, it is worth paying attention to the basic concepts of the process of gaining muscle mass.
The opportunity to gain serious muscle mass appears only when an individual seeks to live in a certain mode: eat the food necessary for gaining mass, sleep the required number of hours a day and perform exercises from which you can get the most out.
The main principle of any bodybuilder is the "3 points" principle: nutrition, sleep, exercise. Each of these points gives about 33% of 99%, of which the remaining 1 percent is something between luck or crazy diligence.
You can hardly find a professional weightlifter or bodybuilder who would train the same muscle very often during the week - some work on one muscle only once every 10-14 days. The thing is that it is from six to nine days that the complete recovery and growth of muscle tissues after their damage, which occurs during training, lasts.
The biceps, as a muscle of aesthetic rather than physiological purpose, grows on a par with the whole body - there is no way to pump up a 70-centimeter biceps, while having thin legs and a neck.
The standard biceps training element is 2-3 exercises per workout per week, the number of approaches and repetitions in which can vary greatly depending on the goals and types of exercises.
For people who do not gain mass, but are on a "drying" course, there is a difference in the number of approaches and repetitions of exercises performed on the biceps - they pump it more to dry muscle tissue and acquire relief.
Split program as one of the ways to pump up the body
The split program has established itself as the ideal program for both beginner and professional bodybuilders. All her genius is in simplicity: at each workout in a week, you can only pump different muscles (except for the press), without performing the same exercises.
As the practice of many athletes shows, it is the split program that helps to achieve not only weight loss, but also a harmonious and proportional increase in the athlete's muscle volume.
According to the content of most split programs, the biceps is pumped along with the triceps or separately from all other muscles in the arms.
Attention: during the workout, you cannot work with only one part of the body - you need to harmoniously select certain types of muscles of all parts of the body - one day pump the forearm, chest and back, the other day - pump the quadriceps, biceps and neck with the press, etc. Only following this rule will allow you to harmoniously develop the muscles - frequent work on the same part of the body will deplete it, preventing it from being able to recover before the next workout.
