Everyone wants to pump big hands. Doing any of these rough, but easily remediable mistakes, you let your training plan go under the slope!
Author: Bill Geiger
There are a lot of options for flexing the biceps, and each of them has advantages and disadvantages. But if you are burning with the desire to proclaim one real King of Flexions, they definitely should become His Majesty, lifting the bar to the biceps while standing.
Among the contenders for the throne may be pull-ups with reverse grip, which, among other things, are the rarest, and truly royal, multi-joint movement for the flexors of the hands. But when compared to lifting a bar standing, with its tremendous stimulation of the entire musculature of the hands (as confirmed by EMG data) and the ability to overload the muscular group with royal weight, pull-ups should bow to their master and master.
Sadly, when lifting the bar to the biceps, many things can go awry. Here are the 4 major technical errors that can let your biceps workout under the escarpment.
Ever noticed that you are stronger while lifting the bar while standing, and not sitting? Is it because you feel like an invincible warrior when you stand on two legs? It is not excluded. But, rather, the reason is that you use your knees and hips to generate extra effort.
This effort helps you to pass a dead point of ascent to the biceps, which for most of us is about half way up. But, connecting to the lifting of the bar other muscle groups, you remove some of the load from the biceps. If you want to perform a real lifting of the bar to the bicep standing, you need to stop any extraneous movements. By the way, by that you will protect your lower back from injury, which can be provoked by dirty equipment.
In addition, if you take a working weight that is not able to pick up with clean technique, even in the first repetition, you turn a single-joint exercise into a multi-joint exercise, which reduces the stimulation of the biceps. If the biceps can not absorb the load even in the first repetition, the waist and legs have no other way but to get involved in the work.
However, if you confidently do 6-7 pure repetitions without the involvement of auxiliary muscles, you can finally add one or two repetitions with cheating (let it be a small movement of the hips) to extend the approach. Only reduce the flaws of the body to a minimum, so that they only help you to go through a muscle failure, but without unnecessary burden on the lower back.
2 error. Incomplete extension of hands
Some athletes, in order to impress their colleagues in the iron workshop, hang a pile of pancakes on the bar, and then cheating in the eccentric phase of flexion. Instead of fully extending their arms and lowering them downwards, they unbend them partially and themselves lean forward. From the side it seems that they lowered the bar, but it is not.
When such a technique is used intentionally, it is called partial repetition. But if you're trying to lift a barbell with an extra weight, it's already a chitation. Training with a full range of motion is much more effective for the development of strength and mass. If possible, follow yourself in the mirror and make sure that you fully extend your hands.
3 error. Raising the rod as high as possible
You probably heard that when performing flexion on the biceps it is best to "lift the bar as high as possible." Not really. How right? Correctly raise the bar as high as possible, but only while the elbows remain pressed to the sides.
The classic lifting of the bar to the biceps standing is performed with elbows fixed to the sides. In addition to lifting and lowering the forearm, there should be no other movements. In an attempt to raise the bar above many athletes push their elbows forward (consciously or not). In this case, the front deltas are included in the movement, and the amount of work that accounts for the biceps part is reduced.
And one moment. If you "lift the bar as high as possible", the hands are in a position in which the forearms seem to be mounted on the elbow joints. Thus, you create an unnecessary point of support (and rest, and this is another option for cheating) and for some time completely remove the load from the biceps.
4 error. At training biceps do not do lifting of a bar the first
What is the main asset of training any part of the body? Exercise that you do first, when the energy is over the edge, and you are able to raise the maximum weight. Performing bending on the biceps first, you get the opportunity to increase the mechanical stress and microtraumas of the muscles, and both factors are necessary for muscle growth.
Do not be afraid to start training with more weight and fewer repetitions. Work at the lower end of the hypertrophy range (6-8 repetitions), when the forces are still high. With this number of repetitions, you will get more incentive to grow strength and volume than if you make 10 repetitions with less weight.
Approaching the end of the workout, do concentrated bending or another sitting exercise. Movement in the sitting position is more isolating, so it is more difficult to cheat in them. And since in exercises sitting, as a rule, we use a smaller working weight than in standing exercises, it makes sense to put them at the end of training, when the fuel in the tanks is already running out.
So, we found out: with the right technique, lifting the bar to the biceps standing is really the King of Flexions.