How To Get Big Biceps (Stop Ego Lifting)
Автор: MonkeyProtocol
Загружено: 2025-12-17
Просмотров: 40
Описание: Monkey training biceps 6 months, zero growth despite constant curls. Five mistakes: only doing curls neglects biceps' three functions (elbow flexion, supination, shoulder flexion), ego lifting with momentum reduces EMG activation 65% vs strict form (Journal Sports Sciences 2015), neglecting brachialis/brachioradialis which comprise 40% arm mass, volume too low (needs 10-20 sets weekly per Medicine Science Sports Exercise 2017), partial ROM preventing full stretch/contraction. Protocol: 6 exercises across 2 weekly sessions (18 sets total): Session 1 incline curl, barbell curl, hammer curl; Session 2 preacher curl, reverse curl, concentration curl. Form critical: 3sec eccentric, 1sec squeeze, 2sec concentric, zero momentum, full ROM. Progressive overload tracked weekly. Timeline: Weeks 1-3 neural adaptation, 4-6 quarter-inch growth, 7-9 three-quarter inch, 10-12 one to one-point-five inches measurable growth. Drop weight 50% to learn strict form.
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