5/21/2015

(4unread)kyo4lifeYahooMail

5WaysToBuildBiggerBicepsUsingTheChinUp

1.GOSLOWLY
Speedhasahugeeffectonhowyoutearmuscletissue.Whenyouperformanexerciseasfast
asyoucan,aswiththeplyometric,youareconcentratingyoureffortsontrainingthenervous
system.Themotorunitsarefiringfastersoyoucanperformthemovementquicker.Thishelps
withagility&speedforbasketballplayersandreflexivequicknessformartialartsbutdoesvery
littlefordevelopingmusclemass.Thetimeundertensionneedstobelongerwitheachsetand
goingsloweristhekey.
Howlongshouldeachreptake?Itshouldtake35secondsfortheupportionand35
secondsforthedownportion.Whenyoucounthowmanysecondsittakestoperformeach
repitwillhelpyoukeepthenecessarytimeundertension.

2.INCORPORATEECCENTRICCHINUPS
Eccentricsistheportionofthemovementwhenyourmuscleiselongating.Itisbyfaroneof
thebestwaysoftearingmuscletissue.Theeccentricportionofthechinupisduringthedown
part.Inordertodoaneffectiveeccentricchinupjustfocusontheeccentricportionofthe
movement.Thatmeansthatyouwilluseachairorotheritemtostepupsothatyourchinis
abovethebarthenlowerslowlyfortheeccentricpart.Whenyougettothefloorstepup
again.Thegoalisfatiguethemuscleonjusttheeccentricpart,nottheconcentricpart.
Thebesttimetoimplementeccentricchinupsiswhenyourmuscleisalreadyprefatigued.In
thebiceptrainingprogrambelowIllshowyouexactlywhatImean.

3.STAYINAN812REPRANGEFOREACHSET
YouMUST,MUST,MUSTstayintherightreprange.Thesweetspotisbetween812reps.
Whenyoustayinareprangelessthanthatyouaretargetingmuscularstrength.Whenyouare
inareprangehigherthanthatyouaretargetingmuscularendurance.812istheperfectrange
forhypertrophyorgrowth.
Sohowdoyoumakesurethatyoutotallyfatiguewithinthisreprange?Youmustalwaysbe
modifyingyourformsothatyouareforcedtostopinthisrange.
Forexample,sayyouareabeginnerchinupdudeandcanonlydoafewchinups.Dontthink
inyourhead,Icantdo8repssoIguessIllstartoffwith4andeventuallyworkmyway
up.No!Ifyouwanttobuildsomenicelookinggunsdontdothat.Dohalfthesetofchinups
withoutsupportanddotheotherhalfwithyourfeetonachair.Thatway,youremuscleswill
fatiguewithintherightreprangeforgrowthtooccur.
Thesamethingappliestowhenyouareinyour7thor8thset.Dontstopat4repsand
say,Well,itsmylastsetofcourseIwontbeabletodoasmany.Putyourfeetonthechair
forsomeofthelastrepssothatyoutotallyfatiguewithinthe812reprange.
WhatifIcancrankout2025chinupsinarow?HowdoIfatigueinan812reprange?
Imgladyouasked.Inthiscaseyouneedtoimplementatechniquecalledbodyweight
distribution.Shiftyourweightsothatoneofyourarmsistakingmoreoftheload.Itmightbea
70/30%split.Dothisforafewreps.Thenonceyoustartfatiguinggobacktoa50/50tomake
surethatyoufatiguewithintherightreprange.
data:text/htmlcharset=utf8,%3Cp%20dir%3D%22ltr%22%20id%3D%22yui_3_16_0_1_1432169348844_18648%22%20style%3D%22margin%3A%200px%3B

1/2

5/21/2015

(4unread)kyo4lifeYahooMail

Herestheshortofit:Dowhatevermodificationittakessothatyoutotallyfatiguewithinthe812
reprange.

4.RESTFORONLY60SECONDS
Manypeopleforgettheimportanceofrestbetweensets.Ifyouareworkingonskillworksuch
asplanches,handstands,etc.thanyouneedtorestforlongperiodsoftimelike34minutes.
Thereasonisbecauseyouaretargetingthenervoussystem.Ifyourestforshortperiodsof
timethanyourmusclesfatigueandyoucanthityourcentralnervoussystemashard.
WhenwearefocusingonmusclegrowthyouDOwantthemusclestofatigue.Whenyourest
for60secondsitgivesyourbodyenoughtimetoremovesomeofthewasteproductsofthe
exerciseyetnotsomuchthatitfullyrecovers.
Heresaquickvisualguidetoreprangesandrestperiods:
Whentargetingmuscularendurance:Domorethan12reps:Restfor1530secondsbetween
sets
Whentargetingmusculargrowth:Do812reps:Restfor60secondsbetweensets
Whentargetingskillwork/strengthdevelopment:Do68reps(orless):Restfor34minutes
betweensets

5.GOFORHIGHERVOLUMEOFSETS
Youmustcausebicepmuscledamageinorderforittogrowbackstrongerandbigger.Youare
notgoingtodothatwithjust1or2sets.Thebestwaytodoitiswithmultiplesets.I
recommendthemagicnumberof8totalsets.Eachsubsequentsethelpsyoubringthemuscle
toagreaterandgreaterleveloffatigue.
Thatsit!

data:text/htmlcharset=utf8,%3Cp%20dir%3D%22ltr%22%20id%3D%22yui_3_16_0_1_1432169348844_18648%22%20style%3D%22margin%3A%200px%3B

2/2