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How to Work a Weak Side of Bicep Muscles?

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How to work a weak side of bicep muscles?

There are many bodybuilders who struggle the same problem, which is largely discussed in the gym or forums. They have the biceps irregular developed and want to know how they can work this weakness. So, it is a common fact among bodybuilders to have the right
bicep a lot weaker than the left one or vice versa.

In general, when you are trying to develop a weaker part of the biceps, the best technique is to exercise with dumbbells alternately one arm with other. Performing a series of one-hand allows you to work with the maximum concentration and intensity, and provides an efficient load on all isolated muscles.

This does not allow the stronger part of biceps to help the weaker biceps, which can lead to asymmetric development. Also, do not forget to turn your wrist while training as the biceps would flex completely.

One of most common mistake admitted by all bodybuilders who train biceps is the wrong way of doing movements. Biceps workout involve some very specific exercises that have to be performed with maximum attention, since the great results in muscles growth depends of correct execution.
You have to follow the right technique of execution, namely this way: keep your elbows motionlessly, slowly lower the weight, instead of dropping it, skilfully applied the principle of shock options. If you will do weight exercise for biceps this way then there are minimal risk to get your biceps irregular developed or even worse to get injured.

Most of bodybuilders use forearm muscles when doing curls with dumbbells, beginning the movement as bending wrists with dumbbells, and this is another exercise.
Sometimes on top of the movement, rather than to strain the biceps to the maximum, just throw the dumbbell back, using the muscles of the shoulder, while the biceps are relaxed and do not work.
The most recommended is the principle of peak contraction. It works as following: bending your elbows, strain your biceps as hard as you can.
In many cases the development of biceps muscles is slow down because they are not sufficiently trained intensively. Bodybuilders thinks that five series for the biceps is more than enough, and in results they get a shapeless mass of muscles instead of perfectly shaped biceps.

weak biceps

In order to correct the  weaker part of biceps are recommended some specific exercises about which we will talk further. These exercises are designed not only on increasing muscle mass, but also on getting  greater muscle density,  get a maximum muscle convexity, develop of inner and outer parts of biceps.

To increase muscle mass are recommended following exercise:
-Curls with a heavy barbell. If you are an experienced bodybuilder you should know that the rhythm of muscle mass grow directly depends on the weight you are working with. If you can bend your hands with a barbell weight of 110 pounds and exercise for as long as able to work with a barbell weighing 130 pounds, your biceps will certainly become larger. Try using a visualization technique and imagine how your biceps grow to superhuman proportions.

For greater density of biceps muscles do these exercises:
-Curls with a barbell or dumbbells, with emphasis on the lower third of the movement.
-Curls on an incline or flat bench for maximum stretching biceps.
-Strict movement with locking elbows on the bench, which allows more efficient loading biceps, especially in the exercises with a barbell.
-After each series of curls with dumbbells, rotate the wrists of 180 ° five or six times.

For maximum convexity are recommended these exercises:
-Curl with a dumbbell with a focus on bending the wrist: you turn the thumb out to lift and to focus on the upper third of the movement.
Use the principle of peak contraction: strain the biceps as much as you can at the top of the movement. Also, you can choose to do a series of contractions and relaxations movements.
Keep practicing until you get a powerful pump.

Include in your biceps workout partial repetitions, when lifting weights completely strain the biceps, then lowering it by one-third and rising up to the next full contraction. Repeat this motion 3 or 4 times, then put the dumbbells and posing, tensing and relaxing your biceps.

For the mass and thickness of the outer biceps you can do barbell curls with close grip. This exercise prove it effectiveness during the time, and now it is present in all bodybuilding workouts.

For the mass and thickness of the inner bicep opt for these exercises:
-Hammer curls. You will feel during this exercises how during this exercise biceps get different amount of loads.
-Barbell curls in a standing position.
-Barbell curls on the insulating bench with wide grip.
-Curl with dumbbells while sitting or standing.
-Curl with dumbbells on an incline bench.

For relief and isolation you can use super series three sets. Try to use the largest possible number of exercises for the biceps, especially with weights, allowing you to develop your muscles from different angles. For maximum isolation train hands alternately.

These exercises are meant to help you to develop weaker parts of your biceps muscles. You need to know that once you notice this issue with your biceps, you have always to start the exercises with the weaker part first. If you left arm is less developed than begin with ten curl with this arm firstly, and the move to the right. Along with this, begin to use the less developed arm more than right one.
Continue to work more on the weak side until it equals the stronger side, and once you reach this point, execute further symmetrical movements for both arms.

Biceps muscle is recommended to be trained twice a week,  with three days pause between days. Since there are other exercises that involve in the work biceps muscles too, for example back exercises, you have to carefully set the workout on this group of muscles. Best will be to do a heavy bicep training during the first day, while in the next day the training should be a bit slighter.

So, if for some reason one of your biceps side looks underdeveloped than it is time to take control of it and get your weak side as developed as the stronger one is. As we said here the main exercise for this purpose are dumbbells and dumbbell curls, using different variations of these exercises for better results. Also, exercises shared above will help you increase not only mass of biceps muscles, but other indicators too.

Keep in mind that you have to begin exercises with weak side and then move to the second one. Or, in worst cases, when we have a visible difference between left and right biceps, is advisable to focus all your attention and efforts on weak side, until you get them equal. From the on focus on symmetrical workout  for whole biceps.

Bodybuilding

The Most Effective Growth Hormone Protocol for Hypertrophy

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The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:

 

You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders

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Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:

Front-Delt

There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:

Cuffs

You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength

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If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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