HOW TO FACE STUBBORN BICEPS MUSCLES.
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Hello Andreas, I am 22 years old and weigh around 87 kilos with a height of 1.79 metres. So far I am actually quite happy with my physical development. My arms are just having a hard time. And because my shoulders respond very well to training, my arms look even thinner than they actually are. However, I don't want to have to cut back on my shoulder training - after all, broad, round shoulders always look good in a T-shirt.
Can you recommend a good arm program? Should I train my biceps and triceps separately? And what about special intensity techniques?
ANSWER
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NUTRITION
Make sure you increase your protein intake. Follow these guidelines:- Beginners: 2 g per kilo of body weight
- Advanced: 3 g per kilo of body weight
- Advanced: 3 to 4 g per kilo of body weight
- Advanced dieters: > 4 g per kilo of body weight
The special emphasis on the negative aspects of a repetition leads to a higher growth stimulus.
TRAINING
Follow these basic rules:- maximum 60 minutes training time per workout
- maximum ten sets for large muscle groups
- maximum of six sets for small muscle groups
- Training should always be short, intense, clean and difficult
- special emphasis on the negative movement
Then do heavy dumbbell curls while standing or sitting. However, always be careful not to cheat, as this happens all too often with this exercise! Finally, do an isolation exercise, such as one-arm cable or hammer curls. Train your biceps directly after your back workout. This will save you a lot of time. Since the biceps are completely warmed up by the back work, you don't need to do any more warm-up sets and can devote yourself to the work sets straight away.
Biceps training twice a week in different load ranges is a clear option.
If your biceps still stubbornly refuse to grow, try training your biceps twice a week: the first session with heavy weight and in a range of eight to twelve repetitions and the second with less weight and in a repetition range of around 20. In this way, in the first session you primarily target muscle growth and in the second you target blood circulation by promoting capillarization, which ensures increased nutrient transport to the muscles.