You're always looking for ways to
get more out of your workouts and ultimately improve your results by making seemingly small tweaks in the way they
train. This can be things like altering range of motion, rep tempo, rep
ranges, rest between sets, volume, intensity, grip, stance and many,
many more.
Here's 3 things
you can apply straight away to improve the connection with your biceps in the gym and see faster results.
1. Sit down
Try
sitting down on a bench when doing dumbbell curls instead of standing
up, with your back against the bench. From here pull your shoulders
back, push your chest out and keep
your elbows tucked. What you are doing here is removing one of the most
common mistakes people make with bicep training and that's moving the
arm up with their shoulder which brings too much stress and load onto
the shoulder and taking it away from the bicep.
Obviously
you will be lifting less weight because you are focusing on isolating
the muscle opposed to adding additional momentum and support with other
areas of your body. TRY
IT!
2. Do 1.5 half times the work
One
of the fastest ways you are going to improve muscle fiber recruitment
and involvement within the biceps is training the muscle to "feel"
tension which will also lead to a more significant pump. This will also hurt!!!
One of the most effective ways you can do this is to use 1.5 reps on dumbbell curls. You
will find the tension compared to regular reps is frigging crazy.
So
do a full rep, then from the top go HALF way down, BACK UP and then all
the way back down. Like I said this hurts man, but will improve
your bicep recruitment instantly.
3. Back to the wall
While doing dumbbell curls, try standing with your back against the wall with your shoulders pushed back.
In a similar, but different way to the first point I gave you this will REALLY, REALLY
take everything else out of the equation and completely isolate the
biceps. Once you try this, you'll quickly learn if you have been
isolating your biceps properly or not. If you haven't then be prepared
to feel the
PAIN!
**BONUS**
If you think you struggle to get bicep involvement then use 4-5 second negatives with these exercises to STRESS the muscles.
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