5/21/2015 (4unread)kyo4lifeYahooMail

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5WaysToBuildBiggerBicepsUsingTheChinUp1.GOSLOWLYSpeedhasahugeeffectonhowyoutearmuscletissue.Whenyouperformanexerciseasfastasyoucan,aswiththeplyometric,youareconcentratingyoureffortsontrainingthenervoussystem.Themotorunitsarefiringfastersoyoucanperformthemovementquicker.Thishelpswithagility&speedforbasketballplayersandreflexivequicknessformartialartsbutdoesverylittlefordevelopingmusclemass.Thetimeundertensionneedstobelongerwitheachsetandgoingsloweristhekey.

Howlongshouldeachreptake?Itshouldtake35secondsfortheupportionand35secondsforthedownportion.Whenyoucounthowmanysecondsittakestoperformeachrepitwillhelpyoukeepthenecessarytimeundertension.2.INCORPORATEECCENTRICCHINUPSEccentricsistheportionofthemovementwhenyourmuscleiselongating.Itisbyfaroneofthebestwaysoftearingmuscletissue.Theeccentricportionofthechinupisduringthedownpart.Inordertodoaneffectiveeccentricchinupjustfocusontheeccentricportionofthemovement.Thatmeansthatyouwilluseachairorotheritemtostepupsothatyourchinisabovethebarthenlowerslowlyfortheeccentricpart.Whenyougettothefloorstepupagain.Thegoalisfatiguethemuscleonjusttheeccentricpart,nottheconcentricpart.

Thebesttimetoimplementeccentricchinupsiswhenyourmuscleisalreadyprefatigued.InthebiceptrainingprogrambelowIllshowyouexactlywhatImean.3.STAYINAN812REPRANGEFOREACHSETYouMUST,MUST,MUSTstayintherightreprange.Thesweetspotisbetween812reps.Whenyoustayinareprangelessthanthatyouaretargetingmuscularstrength.Whenyouareinareprangehigherthanthatyouaretargetingmuscularendurance.812istheperfectrangeforhypertrophyorgrowth.

Sohowdoyoumakesurethatyoutotallyfatiguewithinthisreprange?Youmustalwaysbemodifyingyourformsothatyouareforcedtostopinthisrange.

Forexample,sayyouareabeginnerchinupdudeandcanonlydoafewchinups.Dontthinkinyourhead,Icantdo8repssoIguessIllstartoffwith4andeventuallyworkmywayup.No!Ifyouwanttobuildsomenicelookinggunsdontdothat.Dohalfthesetofchinupswithoutsupportanddotheotherhalfwithyourfeetonachair.Thatway,youremuscleswillfatiguewithintherightreprangeforgrowthtooccur.

Thesamethingappliestowhenyouareinyour7thor8thset.Dontstopat4repsandsay,Well,itsmylastsetofcourseIwontbeabletodoasmany.Putyourfeetonthechairforsomeofthelastrepssothatyoutotallyfatiguewithinthe812reprange.WhatifIcancrankout2025chinupsinarow?HowdoIfatigueinan812reprange?Imgladyouasked.Inthiscaseyouneedtoimplementatechniquecalledbodyweightdistribution.Shiftyourweightsothatoneofyourarmsistakingmoreoftheload.Itmightbea70/30%split.Dothisforafewreps.Thenonceyoustartfatiguinggobacktoa50/50tomakesurethatyoufatiguewithintherightreprange.

5/21/2015 (4unread)kyo4lifeYahooMail

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Herestheshortofit:Dowhatevermodificationittakessothatyoutotallyfatiguewithinthe812reprange.4.RESTFORONLY60SECONDSManypeopleforgettheimportanceofrestbetweensets.Ifyouareworkingonskillworksuchasplanches,handstands,etc.thanyouneedtorestforlongperiodsoftimelike34minutes.Thereasonisbecauseyouaretargetingthenervoussystem.Ifyourestforshortperiodsoftimethanyourmusclesfatigueandyoucanthityourcentralnervoussystemashard.

WhenwearefocusingonmusclegrowthyouDOwantthemusclestofatigue.Whenyourestfor60secondsitgivesyourbodyenoughtimetoremovesomeofthewasteproductsoftheexerciseyetnotsomuchthatitfullyrecovers.

Heresaquickvisualguidetoreprangesandrestperiods:Whentargetingmuscularendurance:Domorethan12reps:Restfor1530secondsbetweensets

Whentargetingmusculargrowth:Do812reps:Restfor60secondsbetweensetsWhentargetingskillwork/strengthdevelopment:Do68reps(orless):Restfor34minutesbetweensets5.GOFORHIGHERVOLUMEOFSETSYoumustcausebicepmuscledamageinorderforittogrowbackstrongerandbigger.Youarenotgoingtodothatwithjust1or2sets.Thebestwaytodoitiswithmultiplesets.Irecommendthemagicnumberof8totalsets.Eachsubsequentsethelpsyoubringthemuscletoagreaterandgreaterleveloffatigue.

Thatsit!