Biceps Training – Arnold Tips
At age 19, Arnold Schwarzenegger had a bicep volume of 51 centimeters, and in his best form 56.7 centimeters. Arms have always been one of his strengths, especially his biceps.
This is probably why Schwarzenegger gives a lot of thorough advice on training biceps and triceps.
BICEPS: LENGTH, WEIGHT, PIK
To increase the weight of the biceps, Arnold Schwarzenegger recommends using the basic exercise – the classic biceps barbell lifting.
At the same time, keep the brush level, do not bend it. If in this exercise the arms are not fully extended, the middle part of the biceps will be loaded mainly, with the full extension of the arms, the lower part of the biceps will work more.
When working with a partner, Arnold Schwarzenegger recommends this version of the classic biceps lifting: execute the approach, give the bar to the partner, after completing the approach, immediately perform the following approach yourself and so on until complete injection.
With this implementation of this exercise creates a competitive attitude, which increases the effectiveness of training.
To increase the length of the biceps, it is recommended to lift the dumbbells on the biceps, lying on a horizontal bench, while straightening the arms completely.
To make a biceps peak, lift the dumbbell with one hand in the slope, while maximally straining the biceps in the upper stage of movement.
The second exercise for the peak of the biceps is lifting the dumbbells while sitting, with supination, that is, while simultaneously turning the hand outward.
On the outer part of the biceps: perform a classic lift for the biceps with a narrow grip, lift the bar for the biceps with a reverse grip, biceps with a dumbbell with one hand in the tilt with the elbow pointing to the side so that the dumbbell moves towards the chest.
On the inside of the biceps: you need to perform a classic lift for biceps with a wide grip, then lift the bar for biceps on the Scott bench with a wide grip and lift dumbbells for the biceps, sitting on an inclined bench, pressing your elbows to your body and spreading your arms to the sides.
Arnold Schwarzenegger recommends performing super series, tristets, and a large number of biceps approaches to develop relief. The day before the competition, Schwarzenegger performed one biceps approach every hour during the day.
There were times when the world knew only one bodybuilder. And one method of training called Arnold System. Today, from the height of the past decades, the training recommendations of the greatest 20th century bodybuilder seem unnecessarily intense. And therefore controversial. Modern scientific experience of “pumping” suggests a lot of counter-arguments against huge exhausting loads. Especially when it comes to biceps – a relatively small muscle, in addition, overloaded with indirect effects of exercise on the chest and back. However, it is worth taking a look at the photo, documenting exactly the hands of Arnold, how all objections fall to dust …
Arnold: “It is well known that biceps can be“ pumped up ”only by bending the arms at the elbow. This movement has many options for implementation, which are divided into two groups. The first one includes bending, in which the dumbbells or the bar moves along the full amplitude, and the second – the movements in which the burden moves along a limited trajectory, while the elbow is pressed into a fixed support. These different forms of exercise act differently on the biceps. Full amplitude develops “mass”, limited – “relief”, separation and peak. When I arrived in California, Mr. Olympia Larry Scott was at the height of his fame with his theory of “pumping” the “mass” of biceps with the help of a lectern. I don’t know, maybe I’ve made it from another test, but a music stand in the sense of “mass” didn’t give me anything. I stayed with my opinion: fixing the elbow sets the shape of the biceps, and only.
MASS IN MASS
“My biceps“ pumping ”program starts with a“ cheating ”biceps lifting with a barbell. At the beginning of the movement the neck rests on the front of the thighs, grip shoulder-width apart.
To move returns, you need to use a lot of weight. However, when the arm is extended, it is almost impossible to push a heavy barbell from the start. If you still try to do this due to the strongest willpower, 90% of the load will not be on the biceps itself, and not its lower tendon. Traumatic effect will be the greater, the greater the weight. It is unlikely that you will tear the tendon the first time, but there will definitely be microtraumas, even if they are imperceptible. After 5-6 workouts, you will feel a little pain in the lower ligament of the biceps, and after a couple of workouts, the pain will grow into unbearable. Everything, further on the “pumping” of the biceps, you will have to put up a cross, as well as on all the basic movements in which the biceps is involved along the way: bench press, inclined bench presses, bar thrust to the belt in the slope, block thrust to the belt sitting, behind the head and chest … In other words, a biceps injury paralyzes the most important area of your overall training – on the chest and back.
That’s why I do biceps lifts with cheating. Due to a small effort of the whole muscles of the body, I slightly “toss” the barbell, and then “catch” it.