Can't get enough biceps? Coach reveals 3 major blind spots: Isolation training can improve muscle destruction
Can’t you train your arm muscles? This movement may cause the waist to compensate.
Most men want to have well-defined biceps and triceps to make their arm muscles more sculpted. I’m obviously lifting dumbbells but I can’t do them much. What kind of training errors should I pay attention to?
Coach Li Guanying, IPTA International Fitness Gold Medal Coach License and Assistant Manager of the Coaching Department of Xinyi Factory of Fitness Factory, pointed out that when exercising arm muscles, if the movement is too large and the body swings greatly, the extension and bending of the elbow will be too large, which will lead to waist strain. Compensation exerts force and affects the training effect of arm muscles.
In addition, when exercising biceps and triceps, it is also recommended to maintain an appropriate speed to prevent too fast training movements from prompting the brain to activate neural reflexes, causing skeletal compensation, and failing to train muscles. In addition, novices can make good use of the machine’s soft cushions when exercising their arms. They should sit in a sitting position as much as possible and let their back arms rest on the soft cushions. This will make it easier to isolate the arm muscles and enhance the training effect.
Is it better to train harder for biceps? Does it mean you can’t get enough exercise if you do it every day?
Coach Li Guanying said that when most people first start training arm muscles, the weight is not the main focus, but the movement allows the brain to feel it and establishes a neural circuit that can be trained in isolation. Then slowly increase the weight to enhance the muscle destruction effect.
The number of training times and sets will also affect the performance of the arm muscles. If you can only do one or two reps, the muscle damage will not be able to achieve the goal. It is recommended that after training the chest and back muscles every week, you can combine it with biceps and triceps training, and add another day to train the arm muscles. However, rest time should still be reserved to allow muscles to recover. In the early stage of training, one group can be practiced for 12-15 times, and after the weight is increased in the later stage, 8-12 times will be used as the standard.
If you want to make your arms bigger, is it effective to practice “body support exercises” at home?
Can you strengthen your arm muscles by exercising at home? Coach Li Guanying suggested that when doing home training, you can straighten your feet and hang your body in the air, support the chair cushion with both hands, and practice the “body support” movement of sitting down with your back to the chair, which is the “Triceps Dips” ) exercise, similar to the reverse push-up posture, can achieve the effect of training arm muscles.
In addition, appropriate use of elastic ropes or weighted water bottles to practice elbow flexion can achieve the effect of training biceps. Generally speaking, as long as the arms are “stretched forward”, such as chest pressing and shoulder pressing training movements, it will also stimulate the triceps to exert force. You can pay attention to the force output of your own muscle groups during training.
Coach Li Guanying said that if there is no progress in arm muscle training, you can first pay attention to whether the movements are not accurate, resulting in the compensation of other muscle groups. Second, pay attention to whether the weight is bearable. Overweight training may cause other muscle groups to exert force, but will not exercise the parts originally intended to be trained. You should also pay attention to the number of times and groups. You should consult a professional fitness coach to adjust your posture and methods to break through the bottleneck of muscle growth.
Further reading:
