How to Train Biceps for Growth

Описание: Lactic acid increases stem cell activity, decreases myostatin (which prevents muscle growth) because of an increase in follistatin, releases IGF1, and stimulates muscle protein synthesis.

So go for the burn!

Reps in the 40-70 second time domain have been shown to have the most correlation with all of the above factors that we're looking for.

If you complete good, controlled repetitions with a tempo around 3020, your reps would last 5 seconds each. So 8 reps will get you to 40 seconds for the set, 10 will get you to 50 seconds, and 12 will get you to a full minute of constant tension.

Avoid cheating reps, which take tension off the muscle, as well as fully locking out at the bottom. You want constant tension in the muscle. With biceps, that means 3/4 reps where you get full contraction at the top of the rep and stop just short of full lockout at the bottom of the eccentric phase.

Couple this with short rests and you have a winning combination for hypertrophy.

► Hit Subscribe & Ring the Bell, so you don't miss out on any new videos!

---------------------------------------------------------------------

Get more content here:
TIKTOK:   / theexerciseblueprint  
FACEBOOK:   / theexerciseblueprint  
INSTAGRAM:   / theexerciseblueprint  
WEBSITE: https://www.theexerciseblueprint.com
EXERCISE LIBRARY: https://www.theexerciseblueprint.com/...

---------------------------------------------------------------------

Hey guys, welcome to the Exercise Blueprint channel!

My team and I are putting together one of the most comprehensive exercise libraries on the web. From exercise tutorials to program design and one-on-one coaching, we constantly push ourselves to develop new programs and science-based content.

We have exercise tutorials full of in-depth explanations, and demonstrations for quick (less than 30 seconds!) video reference any time you need. We have exercises for abs, arms, legs, core training, and so much more. Please feel free to browse our channel and share it with the world.

All of the exercises found in our training programs, guides, and one-on-one coaching programs are here, so you'll know exactly how to do them even when you're on your own.

CHECK OUT The Exercise Blueprint today!
https://www.theexerciseblueprint.com