The hands stopped growing in volume? It's time to give them new training incentives by changing the repetition scheme!
Author: Bill Geiger
There is nothing wrong with attacking the biceps in every exercise with the proven 3 approach scheme 10 times. Many sets, brought to 10 repetitions, fall exactly in the middle of the range, which, and this is proved by experiments, stimulates muscle growth. It's unlikely that you will find a representative of sports science who does not agree with such a concept.
However, even the methods proved by science do not work forever. Of course, the muscle fibers of the biceps respond to training stimuli in the form of 3 sets according to 10. They become bigger and stronger . but until a certain moment. If you stick to one protocol for several months, the growth rate slows down until it turns into turtle.
To regain the growth of the biceps on high-speed rails, you must stimulate quick-twitch muscle fibers – the ones that grow best in response to medium-repetition training – with new stimuli. You can do this in various ways. You can increase the working weight, do more repetitions, add approaches or shorten the rest periods between sets. All these are examples of "progressive overload".
If you do not already see the increase in the amount of hands or strengths, chances are that you are too comfortable in the arms of the current training program, and you have ceased to test yourself for strength in the gym.
Changing the repetition scheme is the first way to restart the strength training program, because in this scenario, the muscle fibers begin to receive new stimuli.
For example, you are used to raising the EZ barbell to the biceps with a weight of 40 kg, doing 10 repetitions. Instead of performing the next set with the 40th, increase the weight of the bar to 50 kg. It may very well be that more than 5 times you will not raise it technically, but do not despair; You just gave the biceps a completely new stimulus due to the heavier load!
Sets with fewer repetitions than 6 tend to be better suited for developing strength, not weight, but as you get stronger, the number of repetitions in these heavy approaches will increase, and this is a sure recipe for building muscular arms.
Another common and time-tested method of developing power indicators is the 5×5 scheme, that is, 5 approaches for 5 repetitions. Popularization of this protocol in the seventies was contributed by Bill Starr, the legendary strength training coach. The catch is that you should not use the 5×5 technique in lifting the barbell to biceps, because it is much more effective in multi-joint, rather than single-joint exercises. Therefore, instead of flexing, we will choose pull-ups with a back grip with weights, which give the biceps a smart growth stimulus.
The task is to take a certain weight and perform 5 approaches on 5 repetitions, resting for 2 minutes between sets. To begin with, the best weighting option will be the weight of 6PM, that is, weight (body weight plus pancakes at the waist), with which you can pull up only 6 times. Your 6PM weight should be somewhere 85% of 1PM (one-time maximum).
The correct weight is one that will allow you to perform the 2 approach on 5 repetitions, but not three. (Stop at 5 repetitions, even if you can do more.) Adjust the load if it is not. Over time, when you have the strength to complete all the 5 approaches for 5 repetitions, add 2,5-5 kg and start again.
Unfortunately, sooner or later even methods like 5×5 become less effective, so other options are needed. You can take the working weight, with which you will get to failure on 8 or even 12 repetition. This will also give the biceps absolutely different training incentives. And adding to this another and fourth approach, increasing the total amount of workload, you will get even greater variability in the stimuli of muscle growth!