This month the body part is BICEPS. Most proberly the most proberly a teenagers main focus besides the chest. Every teenager wants big BICEPS. How big that depends on how they train them.
There is nothing more that sticks out of your shirt than big BICEPS, you can see them with a jumper on, you can see them with a singlet on, you can just about see them all them every minute of the day. Big BICEPS represent power and with power comes confidence and with confidence comes the ability to do as you please and not worry about other people's thoughts. Without BICEPS you can have the best physic but it will not be noticed, as the BICEPS are always a main focus.
The first thing you must realize in BICEP training is that you cant just through the weights around you must lift proper form and technique. To maximize gains you must focus on the BICEPS and put all the energy that you have into them and make them explode without the proper attention to training BICEPS they will grow a little but wont explode!!. When lowering the weight whether it be bar or dumbbells do not let the weight control you, you must lower it at a speed were you can feel the muscle being worked. Lower the rate at a minimum of a 2 count on the way down and then explode with maximum intensity on the way up.
When using the barbell let your hand position vary from week to weak this will shock the BICEPS into growth because of all the variation it is receiving. Also when using the barbell you can concentrate on the eccentric (negative) portion of the rep. This means letting the bar down as slow as possible until your BICEPS start to cry almost, when doing this use a spotter to help take the weight up and then you drop it slow only do this a maximum of 1 set per exercise or you will risk over training the BICEPS.
When training BICEPS you must train with maximum intensity and power to make those puppies grow. Training to failure is a good way to do this but is not recommended for every workout as it may cause over training.
Changing the amount of reps and sets per exercise each workout can be good as well I like to go heavy for 2 or 3 weeks then have a light session the week after. This will mean either increasing my reps in a pyramid program by 2 reps and dropping the last heavy set of say 6 reps and adding a drop set or just staying with 3 or 4 sets of 12 to 15 reps which gives the BICEPS a tremendous burn.
My current BICEP workout goes like this:
- Barbell Curl 4x 10,8,6,6
- Alternate Dumbbell Curl 5x 10,8,6,6, 10(drop set)
- Incline Dumbbell Curl 5x 10,8,6,6, 10(drop set)
- Cable Curl 4x 10,8,6,failure(use the weight for 10 reps)
Remember I will train about 3 sessions heavy then a session light using the 12 to 15 rep range.
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