Years of training clients and myself has taught me two things, Heavy weights and low reps give you denser, stronger arms (Think power lifters) And more reps and lighter weights give you more muscle quality, and size.(Think Bodybuilders)
This is because of the build up of ATP. (Adenosine triphosphate )
ATP is required for the biochemical reactions involved in any muscle contraction. As the work of the muscle increases, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving, Your muscles learn to store more Glycogen.
This is a chain of glucose molecules. A cell splits glycogen into glucose. Then the cell uses anaerobic metabolism (anaerobic means “without oxygen”) to make ATP and a by product called lactic acid from the glucose.
So more reps trains your muscle to firstly store more ATP, and also to store more glycogen to convert into ATP.
If you want bigger Biceps, this is the programme for you.
BICEPS RUSSIAN STYLE!
Firstly warm up using just the barbell, or 5kg dumbbells, 2 sets of 20 controlled reps, this will get the blood flowing to the muscle and help prevent injury.
Now put enough weight on the Ezee bar, (this is the bar with the bends in it, or ask a trainer to point it out) So you can only do 2 or 3 reps with perfect form.
Stand with the weight on the bar at arms length, Shoulders back, arms straight, now curl the bar without swinging the weight up to your chest.
You might find standing with your back to a wall and pushing your elbows tight to the wall, and not letting them move from the wall as you curl the weight a perfect way to ensure form is kept.
Do 2 sets of 2 or 3 reps, these should be very difficult, with the last rep of each set, being close to failure, if its not, the weight is too light.
Wait around 2 minutes between each of those sets, its not a race, its an exercise to tear the muscle fibers, and to put a strain on your CNS. (Central nervous system)
Now lighten the bar, so you are able to perform 12-15 reps with perfect form, and do it exactly as outlined above, back to the wall, Elbows tight to the wall.
You want to do 4 sets of 12-15 reps, the last reps may need to be forced up and having a helper will be able to assist you if your ATP and CNS fails.
Follow this outline, mixing it up with dumbbell’s which can be done hammer style, for about 6 weeks.
Train your biceps no more than once per week, as when you train your back they also get a workout.
After 8 weeks change up your routine for 4 weeks or so and then revert back to this programme.
Not only will your strength increase, if your resting and eating enough nutritious calories, but the size of your arms will also. You can use this principal of heavy weights followed by lighter ones in all aspects of your training and it will deliver outstanding results.
Remember, you destroy the muscle in the gym, and it recovers and grows outside the gym. Don’t over train or you will end up like most gym goers who have hit a plateau and see no changes for years on end.
Another principal I tell my students is this, Calories decide if you gain or lose weight, Macronutrients decide if the weight is muscle or fat, Get your diet in order or contact me for help.
Until next time, train hard or go home, Russianstar