Put a short head of biceps in the center of the target and pump up muscular arms.
Author: Bill Geiger
To pull up any muscular group is simple, enough to devote her a few extra exercises. If the upper pectorals fall behind, just make a little more presses on the sloping bench. Are not the average deltas impressive? Add dilution to the sides and press above your head. Lame quadriceps? Front squats, sissy squats and leg extension in the simulator help you.
But what if you need to tighten a short head of biceps? In this case, the task becomes somewhat more complicated.
The short head is under the long one, and therefore sometimes it is called internal. But the fact that you do not see it does not mean that you can ignore it. Having pumped a short and long head of the biceps, and at the same time the shoulder muscle, you will make a giant step towards your goal – large and muscular arms.
So how do you focus on the short head? In his book "Strong Hands and Torso" Joe Webben and Jim Stoppani write: "Since the long head of the biceps lies from the outside of the short, the use of a narrow grip (already shoulder widths) during lifting the bar to the biceps shifts the focus on the long head. Conversely, a wide grip will be aimed at a short head. "
This is your first clue.
During the ascent to the biceps, not only the grip, but also the position of the hands affect which head of the biceps – or both, because the biceps means "double-headed" – participates in the work to a greater extent. As a rule, if the long head in the exercise does not stretch completely, the accent is shifted to a short head, and vice versa.
The difference is most obvious when comparing the lifting of a dumbbell on an incline bench (hands hang down behind the trunk plane) with isolated flexing on the Scott bench. In the first exercise, the long head is completely stretched at the bottom point; in the second case it is practically not stretched.
Choosing the right exercises with an emphasis on the short head is one of the points of the global strategy for its development. We offer you 6 wonderful ways to aim at the short head of the biceps in pursuit of muscular arms.
Small muscle groups, including biceps, recover more quickly after intensive loads than large muscular arches of the legs or back. You can train them more often, especially if your split is designed for five days or more.
In this case, the structuring of the split is of paramount importance. You should not train your biceps on Monday, back on Tuesday, and again your biceps on Wednesday, this is the worst possible scenario. The flexors of the hands simply do not have time to recover and grow.
To train a biceps for a day before or after training of a back too it is not necessary. To optimize the schedule of traction exercises, it is advisable to use other upper body exercises, leg days or rest days between biceps workouts.
The fact that you train your biceps twice during one split does not mean that you should repeat the same exercises. Consider that the first training is aimed at developing the mass and includes exercises for the long and short head. The second block is devoted to a short head and consists of several other movements with other grips and ranges of repetitions.
You can even try alternative techniques – negatives instead of forced repetitions, partial repetitions instead of drop-sets, – to work your biceps in all possible ways.
2. Train your biceps after your back
Using a slightly wider grip in the biceps standing up, you can better work out the short head of the biceps and increase the total amount of hands.
A simple solution to the problem of choosing the time for training your biceps is to start right after training your back. (Never train your biceps to the back, this will worsen the strengths in many traction exercises and weaken the grip of the bar or the arms of the simulator.) Most exercises for the back are multi-joint, so that the biceps are already receiving a serious load. It remains only to bring the matter to a logical conclusion, because the biceps already got great.
Training of small muscle groups immediately after the major muscles is a strategy familiar to many bodybuilders, but as a rule, you can not generate the same effort after a series of exhausting cravings.
This explains why the second training of the biceps should be performed on a day dedicated only to the muscles of the hands. There will be no pre-fatigue biceps, and you can pump them with more intensity and more weight – an excellent combination for generating the maximum training stimulus.
3. Start with massonabornyh exercises for a short head
Biceps flexes are almost always single-joint exercises, and therefore the standard recommendation to start with multi-joint motion is not appropriate here. Instead, choose an exercise in which you can lift the greatest weight. For most people, this will be bending standing up. Standing bends make it possible to generate a small impulse from the lower part of the body and are great for starting the training of hands.
As already mentioned, a slightly wider grip bar (or EZ-neck, if you want) will help to shift the focus on the short head. I use this strategy: an 2 approach with a narrow grip and another 2 with a slightly wider (or 3 and 1) instead of 4 approaches with a shoulder-width grip. This will allow you to load both the short and the long head in different sets at the beginning of the training of the hands.
Do not forget, at the beginning of the training you are full of energy, and so you can hang on the bar a few extra pancakes and check your muscles for strength. Work at the bottom of the range of repetitions for weight: after the workout, take the weight with which you will get to the point of failure for 6-8 repetitions. If you can lift the bar more than eight times, add a pair of pancakes.
You will never be able to fully isolate the muscle within the muscular group (for example, a short head of the biceps), but you can make it work more intensively by changing the position of the body, angle or grip.
At the beginning of the article, we talked about how to work out a lagging muscle group, so at any cost, add 1-2 exercises specifically for the short head. Place your bet on the beginning of the workout, when the tanks are full of fuel. Suppose, first of all, you made several lifts of the bar with a wide grip. Now it's time to add another movement for the short head. Good options – isolated flexion on the Scott bench, concentrated flexion on the lying block, bending on the upper block.
Changing the intensity of the load, you can give a short head new training incentives. For example, instead of the weight with which you get to 6-8 repetitions, put a load that will allow you to repeat the exercise 10-12 times.
Adding a second exercise with a slightly different angle and different intensity of loading is the best way to work out a short head and achieve impressive results.
5. Try "new" exercises for a short head
Since isolated biceps flexes are more focused not on the long but on the short head, they are an obvious choice for your training. But they can be performed in many ways: lifting a dumbbell with one hand, a variant with an EZ-neck or bending on a Scott bench with a barbell, dumbbells and an EZ-neck. Doing this exercise while standing, not sitting, will even allow you to create a small impulse and finish a few cheating repetitions.
Bending on the upper block standing – another exercise for the short head. Try to perform it with one hand or slightly change the angle of pull, placing the handles slightly higher (or slightly lower) the level you are familiar with.
You can find more exercises for a short head in the DailyFit.com exercise catalog. When you find an exercise that you like, use it for 6-8 weeks. After this, it is advisable to change the program to generate new incentives, otherwise the progress will slow down, and you will start to stomp on the spot.
Choosing the right exercises with the correct intensity of the load is a good start, but you still have a lot of work to do. When it comes to stimulating growth at the cellular level, do not dwell on muscle failure. Moreover, for maximum growth in the 1-2 approaches, it is necessary to go beyond the limits of muscle failure. From this it follows that the techniques of high-intensity training can be an excellent growth stimulus.
For the training of hands, some high-intensity training techniques are best suited:
- Forced repetitions. With the help of a partner it's not so difficult to finish the muscle failure of the 1-2 exhausting approach in isolated lifts to the biceps. The insure simply helps you to go through the dead point. If you perform isolated folds with one hand, use your free hand to complete several extra-repeats.