The sight of an athlete playing with biceps is mesmerizing. However, to achieve such muscles of your own hands — the task is difficult, many are sure. In fact, everyone can do it, says the multiple bodybuilding champion, author of his own methodology and the book "How to build the body of your dreams." Yuri Spasokukotsky. And he confirms by his own example: only thanks to bodybuilding he managed to bring a modest volume of biceps from 28 cm to the desired girth of 45 cm. during training, avoid those common mistakes that stop muscle growth.
Beautiful biceps require good nutrition
Mistake #1: Copying a champion's program. Most athletes — a genetically strong group of muscles of the arms, the development of which is not particularly affected by training. In addition, they use anabolic steroids.
- Take a look at those bodybuilders whose arms were weak and strengthened through exercise.
Mistake #2: General overtraining of the body. If you swing daily, actively move and engage in other sports, then the regenerative forces of the body will quickly be depleted, and a state of overtraining will set in.
- Optimize your workouts and recovery times after they have been completed.
Mistake #3: Insufficient power supply. Muscle growth requires protein, which, in turn, is poorly absorbed when there is a shortage of carbohydrates in the body.
- Make sure your diet contains the right amount of carbohydrates and calories.
- Eat fractionally, five to six times a day, otherwise the arm muscles will not grow.
Mistake #4. Frequent arm muscle training can cause inflammation in the ligaments and tendons and, consequently, muscle loss.
- You can't exercise your muscles every day. It takes time to restore them.
Mistake #5: Using light weight. Many people think that you can train biceps with low weight. This is not true! Athletes perform curls with a 100kg barbell.
- Include strength training in your workout.
Do you want to pump up your arms? Train your legs
Mistake #6 and inflates, and then returns to its usual shape.
Muscle pain does not occur during heavy weight training. It appears the next day and indicates damage to the muscle fibers, without which further muscle growth is impossible.
- Muscle pain after strength training shows which of them managed to "pierce".
Mistake #7: No leg workout. Lower body exercises help increase testosterone production — a hormone that promotes muscle growth in general and biceps in particular.
- Do squats, bench press, strength exercises.
Mistake #8. Loading the wrong muscles. To strengthen the triceps, many first of all begin to do push-ups on the uneven bars. As a result, the triceps do not receive the proper load, and the shoulders and chest are completely “killed”.
- The conflict of recovery processes in different muscle groups leads to a decrease in strength indicators in basic exercises for triceps.
Incorrect reverse bending of the spine cheating deprives the biceps of the necessary load and overloads the spine.
- When cheating, do not tilt your body from a vertical position.
Mistake #9. Brachialis is not taken into account. This small muscle, as if from the inside, supports the biceps and contributes to its volume.
- Hammer curls will help.
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