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6-Week Biceps Program by Kaged Muscle: Training




  Kaged Muscle's 6-Week Biceps Program: Training "title =" Kaged Muscle's 6-Week Biceps Program: Workout "/>



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For each bicep workout, select from our list of thirteen exercises and the other variations we use to perform various biceps movements. They will position these movements according to how we have categorized them and select exercises that you did not do in your previous training. Perform 1

5 bicep sets on Mondays, but reduce the volume on Thursdays to 12 sets to increase that body's growth without overstraining it.

Note that virtually every biceps movement fits in at least two categories, if not three or four. We highlighted the biggest benefits of each move, based on the training and categories we set.

Here's more on each category, with a tip for each:

Mass-building exercises

These movements use heavy weights to stimulate maximum growth. They are the best choice for your first exercise, both Mondays and Thursdays. You do not have to make this very complicated. Choose from our list a mass builder for your first bicep exercise with each workout. You can use these movements frequently.

EXAMPLES: Standing barbell curls, standing EZ-Bar curls, alternating biceps curls

* Tip: Choose weights that you choose You can do virtually all repetitions without cheating, especially in the first 2-3 weeks of your program. Emphasize the effort of your biceps instead of choosing heavy weights that force you to cheat or stop before you perform all the sentences and repetitions.

Shoulder Positioner Exercises

Many bicep exercises require you to keep your upper arms on the sides. However, it is also important to install other shoulder angles to encourage different loads on your biceps to maximize growth. Some of these movements require you to place your elbows behind your shoulder, others require you to position them at the front.

EXAMPLES: EZ Staff Preacher Lure, Incline Dumbbell Lure, Machine Preacher Lure.

* Tip: In each workout, perform one movement from this category to attack your biceps from different angles. In these movements, emphasize the stretch and contraction in the areas of your biceps that are different than other biceps exercises.

Unilateral Exercises

These movements require you to move your arms independently, either alternately or at the same time. The benefit of these movements is that your stronger arm can not help your weaker one. Almost every workout should include a one-sided biceps exercise.

EXAMPLES: Barbell bells, one-armed dumbbells, concentration dumbbells

* Tip: [19659020] Concentrate on your working arm each time you repeat it, emphasizing the element of your biceps growth that You need the most. Although you can alternate arms, it is also good to use movements where you perform all repetitions for one arm in front of the other as a variation.

Exercises with Cable

Cables provide constant tension, an advantage when trying to increase the biceps detail and mass. Almost every bicep workout should contain a cable movement.

EXAMPLES: Low Cable Rollers, Overhead Biceps Cable Rollers, One-Arm Cable Rollers

* Tip: 19659020] Weight is less important than the contraction and strain in each repeat for cable movements for Biceps; Choose weights that allow this, especially the strain. It is easy to overlook the negative of the repetition, so that the weight can return to the starting position without biceps control.

Detail Exercises

These exercises will help you to perfect your biceps, whether you are building brachialis or stressing your biceps peak or split.

EXAMPLES: Hammered Bells, Overhead Biceps Ropes, Dumbbell Concentration Lines

* Tip: Emphasize the Details You Try For each of these movements, it is important whether this is the splitting at the top of the bicep or separation and detail along the inner or outer biceps. Use a mirror and your connection between mind and muscles as a guide.

External / Internal Biceps Exercises

We have combined these two devices because the development of the inner and outer sides of your biceps has as much to do with hand position as with exercise. If you want to develop the outsides of your biceps, you should choose a tight grip. If you want to develop the insides of your biceps, you should opt for a wider grip.

INTERIOR EXAMPLES: Standing barbell curl (shoulder width or wider handle), low pulleys (straight bar with shoulder width or wider handle), alternating dumbbell curls (with twisting outward)

EXTERNAL EXAMPLES: Standing EZ-Bar Curls, Machine Prediger Curls, EZ-Bar Prediger Cursing (Narrow Handle))

* Tip: Emphasize the contraction of the inner or outer part Your biceps depending on what your goal is for that particular exercise.

See How to Create Your Two Weekly Biceps Workouts on the Next Page.

BICEP WORKOUTS

Here are two charts that you can use to create all your bicep workouts on Monday and Thursday. Replace the exercises from week to week using the categories described above and listed in the table. Choose different exercises, angles and grips from one workout to the next. Note that we have not added any external / internal features to the chart, but keep in mind when selecting your mass builder and detail exercises and trying to emphasize the movements that will help you create both.

* Tip: Do not think about how many repetitions or how much weight you used in a previous workout for a particular exercise. This is not a good measure of biceps growth; it is a measure of accommodation. Instead, focus on guiding your biceps through the full range of motion for each repetition.

MONDAY OVERVIEW: For your Monday workouts, perform all your biceps movements in front of your triceps and abdominal muscles. Choose weights that allow you to perform all repetitions in good shape. For each Monday workout, choose a movement from the four categories. Be sure to differentiate your selection from the bicep workouts of the past week. While the categories stay constant from week to week, the exercises should shift so that you constantly provide muscle confusion to stimulate maximum growth. On Mondays, you'll complete 15 total sets for biceps.

MONDAY BICEPS MOVES (category)

EXAMPLE EXERCISE

SETS

REPS

Mass Builder Exercise

Standing Barbell Curls

4

10,8,6, 4

Shoulder Positioner Exercise

EZ Staff Prediger Lures

4

12,10,8,6

One-Sided Exercise

Alternating Dumbbell Curls

4

10, 10,8,6

Rope Gymnastics

Low Curls

3

15,12,10

THURSDAY OVERVIEW: For Every Thursday training you start with your back and perform three movements for four sentences and a total of 12 sentences. Under these options, select at least one regression that really works for your biceps. Good options include pull-ups (palms to the face), inverted grips, and rows of dumbbells that emphasize the stretch and contraction in your biceps and back.

Next, perform 12 sets of total biceps. Again, choose a movement from the four categories in the table below, and make sure you differentiate your selection from the previous week's biceps training. Note that the last category differs from your Monday training and the details are highlighted by cables. These categories remain constant on Thursdays, but your exercises should change from week to week, so you constantly provide muscle confusion to stimulate maximum biceps growth.

THURSDAY BICEPS MOVES (Category)

EXAMPLE EXERCISE

SETS

REPS

Mass Builder exercise

Standing EZ-bar curls

3

10,8,6

Shoulder Positioner Exercise

Incline Dumbbell Curls

3

3] 10,8,6

One-Sided Exercise

Hammer Laces

3

10,10,10 [19659050] Detail exercise

Overhead biceps curls

3

12,10, 10

For the full list of biceps exercises, see the next page.

BICEPS EXERCISES

Here are 13 bicep exercises for your KAGED MUSCLE 6-WEEK BICEPS TRAINING PROGRAM. Some of our exercises also contain variations for different emphases. Mix and match these movements and variations based on our Monday and Thursday biceps workout charts. Be sure to switch your exercises from one workout to the next to achieve a more complete biceps development.

STANDING BARBELL CURLS

Movement: Hold a dumbbell with shoulder width or a wider handle while pointing your arms to the floor. Hold a slight bend in your knees. Arrange the pole towards the chest and make sure that your upper arms always stay at your sides. Lower the weight slowly and emphasize a stretch in your biceps.

Purpose: This biceps movement is one of the most basic mass-makers for biceps, and is particularly beneficial for building the inside of your biceps. Often take it in your bicep rotation.

CATEGORIES: Massager, inner biceps

STANDING EZ-BAR CURLS

Movement: Grab an EZ Curl Wand with a handle that is narrower than the shoulder width, and your palms are slightly aligned. Take a break on your knees during the set and turn your shoulders back. Use only the power of your biceps to bend the weight to your chest, which emphasizes a contraction in the biceps. Then slowly lower the weight and feel in your biceps.

Purpose: This primary muscle-building exercise trains the outer biceps muscles more than standing barbell curls. For best results, switch from one workout to the next with standing barbell curls.

CATEGORIES: Massager, outer biceps

EZ-BAR PREACHER CURLS

Movement: Holding an EZ stick, press the back of your upper arms firmly against the pad of a preacher curl bench. You can do this movement sitting or standing, depending on the bank. Use the power of your biceps to bend the weight towards the face. Lower the weight slowly and emphasize the stretch. Keep your upper arms in contact with the pad throughout the set and avoid moving your shoulders for extra leverage.

Purpose: This exercise promotes the growth of your biceps at the plant near your elbow, but emphasizes that the full contraction at the top also stimulates muscle growth at the top of the biceps near the shoulder ,

CATEGORIES: Shoulder Positioner, Outer Biceps

INCLINE BENCH DUMBBELL CURLS

Movement: Lie on an incline bench, holding a dumbbell in each hand so that your arms can stretch before you start the sentence. Your palms should face inwards when you start the exercise. Lift the dumbbells and turn your palms out when you reach your shoulders. Emphasize the contraction in your bicep before slowly lowering the weight to accentuate the stretch. Keep your upper arms steady throughout the set.

Purpose: This movement forces you to keep your elbows continuous behind your body so that you have a deep stretch at the top of your biceps and enable growth from a different angle.

CATEGORIES: Shoulder positioner, one-sided

HAMMER CURLS

Movement: Hold a pair of dumbbells on the sides, arms outstretched and palms facing inward. With the upper arms on the sides, roll up the dumbbells without allowing the upper arms to move, and then lower the weights slowly to emphasize stretching. This movement can be performed when both weights move together or alternately.

Purpose: This movement targets the brachialis, the muscle that lies beneath your biceps. As you increase the size of your brachialis, you increase the overall size of your upper arm muscles and increase the biceps peak.

CATEGORIES: Detail, one-sided

DUMBBELL CONCENTRATION CURLS

Movement: Sit on a bench and hold a dumbbell in one hand. Bend slightly so that the upper arm rests on the inside of your thigh. Use the power of your biceps to bend the weight towards the face. Slowly increase the weight to its starting position.

Purpose: With this move you can concentrate fully on one arm and do all the reps for one side in front of the other. It also helps to highlight details and the tops of your biceps.

CATEGORIES: One-side, detail

STANDING ALTERNATING DUMBBELL CURLS

Stand holding a pair of dumbbells on your sides and sides Stretch your arms to the floor with your palms facing inward , Hold your elbows through the set at your sides and pull up a dumbbell as you turn your hand upwards. At the top of the repetition, your palm should be near your face and slightly outward. Push your biceps and slowly lower the weight back to your side. Repeat with the other arm and continue with the change until you have completed all repetitions.

Purpose: With this one-sided movement, you can use heavy weights to form mass, and turning your palm upwards outwards improves the development inside your biceps.

CATEGORIES: One-sided mass-builder, inner biceps

OVERHEAD BICEPS CABLE CURLS

[19456501]

Movement: Place the handles on top of a two-cable device and choose a light to medium weight for this exercise. With a comfortable posture and a squat bend the handles to the shoulders. Use only the power of your biceps and only move your forearms. Emphasize the stretching and contraction in your biceps as if you are performing an overhead biceps pose.

Purpose: This move allows you to target certain aspects of your biceps, making it an outstanding target. Use your thought-muscle connection level to visualize biceps growth.

CATEGORIES: Inner biceps, cables, detail

LOW CABLE CURLS

MOTION: Imagine a pulley with a straight rod at the bottom of the unit. With a shoulder or wider grip, you begin to bend the weight and make sure you use the power of your biceps while your upper arms are not moving. At the top of the turn, emphasize pressure on the insides of the biceps (if your hand position allows this). Reduce the weight in a controlled way and feel in your biceps.

Purpose: This step is very adaptable to your needs. You can also use a domed handle or perform this movement on one side.

CATEGORIES: cable, inner biceps, detail

MACHINE PREACHER CURLS

Movement: Place your upper arms against the pad of a preacher curl machine and grab the handles of the bar. You can use a hammer or other equipment tag for this move. Curl the bar towards your shoulders, but do not let your upper arms lift off the pad. Lower the weight, emphasize stretching and stop shortly before full extension.

Purpose: This movement conveys a different feeling than regular preaching, but also applies to your biceps in a similar way. You can also use this exercise as burnout.

CATEGORIES: Shoulder Positioner, Outer Biceps

ONE-ARM-DUMBBELL-PREACHER-CURLS

Movement: Movement of a dumbbell in one hand; Place the back of this upper arm against a preacher bench (or an incline bench at the desired height and angle). Stand with the hip side a little closer to the bench with a slight knee break. Start with the dumbbell near your shoulder and slowly lower the weight. Stop short of full extension and lift the weight, pushing the biceps up for a punch.

Purpose: This versatile movement can be used to target the outer or inner sides of your biceps, whether they curl outward or into your shoulder.

CATEGORIES: One-sided shoulder positioner, detail, biceps inside / outside

LOW CABLE CURVES WITH AN ARM

Movement: For this exercise, attach a handle to a low-cable device. You can stand or squat and place your upper arm against the inside of your thigh. Curl the weight and emphasize the contraction in your biceps. Slowly lower the weight and feel the stretch.

Purpose: This movement provides constant tension on one arm so you can emphasize a particular aspect of your biceps for more detail.

CATEGORIES: Detail movement, unilateral

SPIDER CURLS [194559007] Movement: This extreme shoulder positioning movement begins when you place your upper arms against a pad or apparatus which allows your arms to hold upright while holding some form of weight (barbell, dumbbells or EZ curl bar). Use only your biceps, lighten the weight to the shoulders, squeeze the target muscles, and slowly lower the weight to accentuate the stretch.

Purpose: The first Mr. Olympia, Larry Scott, designed a bench for this move. It allows you to stretch your biceps closer to your elbows while also emphasizing a stronger contraction against gravity at the top of your biceps near your shoulders.

CATEGORIES: Shoulder positioner, detail

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