5 biceps training programs – from beginner to professional

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The following training programs for the biceps are presented as an example of a gradual increase in weights and intensity. Beginners begin with the lightest scales, paying attention to gradual progress. More advanced bodybuilders who have already achieved some strength indicators resort to more approaches and techniques – for example, reducing the time between sets and slow negatives to stimulate further muscle growth.

Note: do not get used to the "shortcomings". Stop the set immediately when you begin to violate the technique of the exercise or feel that you can not pull out the next repetition. In each set, do the maximum number of repetitions for yourself. Do the end of each set.

Tip: Do not forget to include in the program exercises on the back, such as rod pulls and pull-ups (or upper traction on the simulator). These exercises also help to increase the volume of the biceps.

Program for biceps for beginners

Frequency: 2 times a week, a break between workouts of at least 2 days.

duration: 3-4 months and more.

Rest between approaches: 2 minutes.

Problem: improving the technique of performing exercises, developing basic strength indicators and, where possible, increasing weights.

The idea: slow build-up of mass and strength, 10-12 repetitions in one set.

Remember: for the recruitment of muscle mass, beginners do not need super-intensive loads or complex techniques. They have muscles that are already ready and are eager for growth at every opportunity. At this stage, do not give in to the desire to increase the load.

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

Program for biceps for advanced beginners

Frequency: 2 times a week, a break between workouts of at least 2 days.

duration: 3-4 months and more.

Rest between approaches: 2 minutes.

Problem: increase strength and study how the body responds to increased exercise.

The idea: moderately slow build-up of mass and strength, 8-12 approaches in one set.

Remember: your muscles are still developing rapidly. Do not give in to the desire to increase the load. Consider that the biceps is a relative little muscle, and its growth can occur faster than you think.

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

Frequency: 1 once a week, a break between workouts of at least 5 days.

duration: 6 months and longer.

Rest between approaches: 2 minutes.

Problem: the gradual addition of loads and intensities, the continuation of the study of how the body reacts to additional loads and the growth of requirements for intensity.

An approach: moderately high load with a different number of repetitions, as well as the beginning of the use of advanced training techniques.

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

Program for biceps for advanced lovers

Frequency: 1 once a week, a break between workouts of at least 5 days.

duration: 6 months and longer.

Rest between approaches: 2 minutes, except for the approaches performed by the "rest-pause" method, there rest is 20 seconds.

Problem: the gradual addition of loads and intensities, the continuation of the study of how the body reacts to additional loads and the growth of requirements for intensity.

An approach: moderately high load with a different number of repetitions, as well as the beginning of the use of advanced training techniques.

Drop-sets – Having completed one set, immediately make three more drop sets, each of them – with lighter weights. After two minutes, repeat the same.

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

Program for biceps for professionals

Frequency: 1 once a week, a break between workouts of at least 5 days.

duration: 12 months and longer.

Rest between approaches: 2 minutes, except for the approaches performed by the "rest-pause" method, there rest is 20 seconds.

Problem: a combination of increased load, intensity and advanced techniques. Progress will not be easy, but a bodybuilder should try to achieve new results when possible.

Negative repetition – perform the sets as usual, but lower the weight slowly, for 5 seconds. More about negatives.

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

5 biceps training programs - from beginner to professional

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