Building impressive biceps isn’t just about aesthetics; strong biceps are vital for overall upper body strength and functional fitness. Whether you’re a bodybuilder or just someone looking to increase arm strength, optimising your bicep workout routine is essential for faster muscle mass growth. This article outlines three scientifically backed training techniques that can help you force more bicep muscle mass growth faster.
Technique 1: Progressive Overload
What is Progressive Overload?
Progressive overload is the gradual increase of stress placed upon the body during exercise training. For bicep training, this means continually challenging your muscles by increasing the weight, volume, or intensity of your workouts. This concept is fundamental in hypertrophy (muscle growth) as it forces the muscles to adapt to new levels of resistance, leading to increased muscle size and strength.
How to Implement Progressive Overload
Increase the Weight
One of the most straightforward methods of progressive overload is to increase the weight you lift. If you’re consistently able to perform a given exercise for a set number of reps with a certain weight, it’s time to increase the load. This forces your biceps to adapt to the heavier weight, stimulating growth.
Increase the Repetitions or Sets
Another way to implement progressive overload is by increasing the number of repetitions or sets. If you typically perform three sets of eight repetitions, try increasing to four sets or pushing each set to ten repetitions. This additional volume increases the total workload your biceps endure, promoting hypertrophy.
Adjust the Frequency
Training frequency also plays a critical role in progressive overload. Increasing the number of times you train your biceps each week can lead to significant gains. However, it’s crucial to balance this with adequate rest to prevent overtraining.
Scientific Evidence
A study by Schoenfeld et al. (2016) concluded that progressive overload is a key factor in muscle hypertrophy. The research indicated that muscles grow larger and stronger when progressively subjected to greater resistance over time (Schoenfeld, B.J., et al., 2016).
Technique 2: Volume Training
What is Volume Training?
Volume training refers to the total amount of work performed in a training session. It’s calculated by multiplying the number of sets and repetitions by the weight lifted. High volume training has been shown to be particularly effective for muscle hypertrophy because it increases the time under tension (TUT) for the muscle fibres, which is a critical factor for growth.
How to Implement Volume Training
High Volume Sets
Perform higher volume sets by increasing the number of repetitions per set. For example, instead of performing the typical 8-12 reps per set, aim for 15-20 reps. This ensures your biceps are under tension for a longer period, which can stimulate greater muscle growth.
Supersets and Drop Sets
Incorporate supersets and drop sets into your routine. A superset involves performing two exercises back-to-back with minimal rest in between. A drop set involves performing an exercise until failure, then reducing the weight and continuing for more reps. Both methods significantly increase workout volume and muscle fatigue, essential for hypertrophy.
Multiple Exercises
Include multiple exercises in your bicep routine to target different parts of the muscle. For example, combine bicep curls, hammer curls, and concentration curls in one workout. This variation not only increases the total volume but also ensures comprehensive muscle development.
Scientific Evidence
A meta-analysis by Ralston et al. (2018) found a positive correlation between training volume and muscle hypertrophy. The analysis indicated that higher volumes of resistance training lead to greater muscle size increases compared to lower volumes (Ralston, G.W., et al., 2018).
Technique 3: Eccentric Training
What is Eccentric Training?
Eccentric training focuses on the lengthening phase of the muscle contraction. For bicep exercises, this would be the lowering phase of a bicep curl. Eccentric movements are known to produce greater muscle damage and increased protein synthesis, both of which are crucial for muscle growth.
How to Implement Eccentric Training
Slow Eccentric Movements
Perform exercises with a slow and controlled eccentric phase. For example, when performing a bicep curl, lift the weight in a standard tempo but lower it slowly over a count of 3-5 seconds. This increased time under tension during the eccentric phase can lead to greater muscle hypertrophy.
Negative Reps
Incorporate negative reps into your workout. This involves using a heavier weight than usual, lifting it with the help of your other arm or a partner, and then slowly lowering it using only your biceps. This technique is highly effective for overloading the muscle eccentrically.
Eccentric-Only Training
Occasionally focus on eccentric-only training sessions where you solely perform the lowering phase of the exercise. This can be particularly beneficial for breaking through plateaus and stimulating new muscle growth.
Scientific Evidence
Research by Hedayatpour and Falla (2015) supports the effectiveness of eccentric training for muscle hypertrophy. Their study showed that eccentric contractions generate greater force and muscle damage than concentric contractions, leading to more significant muscle growth (Hedayatpour, N., & Falla, D., 2015).
Conclusion
Optimising bicep training for faster muscle growth involves incorporating scientifically backed techniques like progressive overload, volume training, and eccentric training. Each of these methods stresses the muscles in different ways, ensuring comprehensive development and maximum hypertrophy. By understanding and applying these techniques, you can accelerate your bicep growth effectively.
Key Takeaways
Bibliography
Hedayatpour, N., & Falla, D. (2015). ‘Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training’. BioMed Research International, 2015.
Ralston, G.W., Kilgore, L., Wyatt, F.B., & Baker, J.S. (2018). ‘The effect of weekly set volume on strength gain: A meta-analysis’. Sports Medicine, 48(5), pp. 1247-1255.
Schoenfeld, B.J., Ogborn, D., Krieger, J.W. (2016). ‘Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis’. Journal of Sports Sciences, 35(11), pp. 1073-1082.
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