Biceps does not grow: what to do? Lifting dumbbells to the biceps while sitting. How to pump the biceps at home

Not surprisingly, professional bodybuilders and amateurs pay much attention to pumping biceps , because this group of muscles is associated with power, and the owners of bulky biceps cause respect and envy. But many newcomers face the problem: after the first successes in the way of increasing the volume of muscles, stagnation occurs, the biceps do not grow. The main thing here is not to give up (in a literal and figurative sense). It is necessary to understand the reasons why the biceps do not grow, and then eliminate them consistently.

The power of knowledge

First of all, we need to understand that the success of training is based on a whole body of knowledge. The bodybuilder must know how the muscles of the biceps are arranged, due to what they grow, what processes take place during the exercises, how the muscles need to be nourished and restored. This will not only give you the desired results, but also protect you from injuries.

The muscles of the biceps, like the others, consist of bundles of fibers protected by a connective tissue. The number of fibers in the human body is invariable, it is caused by genes. Therefore, muscle growth is achieved only by increasing the volume of fibers, more precisely, by increasing the volume of connective tissues and the inflow of nutrient fluid that surrounds the fibers.

During training, muscles experience stress, the fibers are damaged, and when regenerated in response to a heavy load, they gradually increase in volume, in parallel, the strength of a person grows. Once the body gets used to stress (working weights), it stops the process of growth of strength and muscle tissue. To avoid this, training is built on the principle of increasing the load. It seems that everything is simple. But why so often does the bicep not grow?

Three growth factors

There are three factors without which stable muscle growth is impossible:

1. Well-designed training program with progressive loads.
2. Correct and adequate nutrition.
3. Attentive attitude to health and recovery process.

Classical exercises

As a rule, programs for beginners that allow you to pump the biceps include the following classical exercises:

• Bending of hands on Scott's bench with dumbbells or a barbell;
• Lifting dumbbells to the biceps while sitting;
• Lifting dumbbells or standing bars;
• Lifting dumbbells alternately on an inclined board;
• Lifting dumbbells with both hands on the board with the emphasis on the chest;
• Hammer bending.

Program

Bodybuilding is not a lotto, it's not a game of luck, but a well-considered and deliberate process. Therefore, there is no place for spontaneous throwing from exercise to exercise. There are a lot of training programs, it is better for a beginner to turn to a specialist, together with him to develop a program for several months ahead, and then to follow it steadily. If you have no one to consult, then you can copy the exercises of a person who has already achieved success. The main thing - to choose a bodybuilder about his height and complexion.

But sometimes even the techniques of recognized champions do not grow biceps. The reasons are often hidden in the non-observance of such elementary basics as:

1. Mandatory warm-up and hitching.
2. Large working weights, which exert the necessary stress on the fibers.
3. Sufficient pauses between exercises. Too much zeal does not allow the muscles to recover for a full work.
4. The right technique. Exact execution of the exercise is the main guarantee of success, the technique is more important than the number of approaches and the number of repetitions.
5. Distribution of exercises for groups of muscles. The biceps do not grow as much as possible if secondary muscles are not worked out simultaneously.

How to pump the biceps with dumbbells at home

The main problem of working at home is the lack of the necessary equipment, and without large scales it is very difficult to achieve impressive volumes. But to achieve good results, especially at first, really, having only dumbbells and a horizontal bar. Particularly good are hammer-type alternating dumbbell lifts, pulling up with a back grip of hands, lifting dumbbells to the biceps while sitting or standing.

Flexibility of Thinking

It happens that the pattern of exercises stops working, within weeks there are no shifts. But a person falls into the trap of his stubbornness and does not want to admit the unpleasant truth. He continues to work hard to wear out, harassing the body and psyche. Treatment here is one thing: to stop, change your view of the situation and realize that the program has exhausted itself and needs a cardinal adjustment.

Food

Without sufficient and reasonable nutrition, the growth of muscle mass is unthinkable. Many newcomers do not want or are afraid to change their diet, referring to the complexity of calculating calories, trouble with diet control and unwillingness to bother with cooking. As a result, when work is conscientious in training, their progress is minimal, the biceps do not grow.

But the principles of nutrition for muscle growth are surprisingly simple:

• You need to consume calories every day 20% higher than the daily rate, which depends on sex, activity, age, physical data, you can learn it using special calculator services.
• Fats (20%), proteins (30%) and carbohydrates (50%) should be properly distributed in the diet.
• It is necessary to avoid bad carbohydrates with an increased glycemic index, they are contained in flour, sugar and lead to a set of fat, rather than muscle tissue.
• The food should be divided into six to seven meals a day. You can lay it out in containers ahead of time, after counting the calories of each serving.
• It is very important to eat properly before and after each workout so that the body has enough energy for increased loads and building material for regenerating muscles.
• During the collection of the mass, it is necessary to provide the body with a sufficient amount of water.
• It is convenient to plan your diet for a day or even a week ahead.

Additives

To accelerate the intake of muscle mass, sports nutritional supplements help, but there is an important point - without a high-calorie basic nutrition, the effectiveness of supplements drops. Usually, bodybuilders supplement the main diet with the following supplements.

Gainer is a reliable source of fast carbohydrates, it also contains useful minerals, vitamins, creatine and proteins. It feeds the body with glycogen, which is necessary both for working with weights, and for restoring strength.

Whey protein - a supplier of protein, vitamins and calcium for muscle building.

Creatine is a fast energy for muscle cells. He starts special energy processes, filling the body with strength and increasing the efficiency of physical exercises. In addition, creatine helps to increase muscle mass by delaying the fluid in them.

BCAA amino acids are taken in the form of capsules before and during exercise and are an anti-fatigue remedy and a material for muscle growth. They give the body energy during training, protect the muscles from decay, help them grow.

Recovery

The frequent problem of newcomers is excessive enthusiasm. Seeking to get the result quickly, they do not care about their own health and rest, and then wonder why the biceps do not grow. But the time for recovery is an indispensable condition for the growth of muscle mass. Muscles grow not during exercise, but during rest. They need a full recovery from two to three days, so more frequent workouts do not just make the work useless, but even do harm, preventing the fibers from recovering.

You need to learn to restrain your impatience and develop programs for individual muscle groups with a frequency of no more than once in three days. During the rest days, moderate, gentle exercises for resting muscles are welcomed: blood flows to the muscle tissue and quickly removes toxins, speeding up its regeneration.

Also, for a full recovery of muscles and strength, you need to sleep at least 8 hours and avoid unnecessary stress. Negative emotions, superfluous experiences not only undermine health, but also adversely affect motivation for training, sports discipline and belief in success.