aoa017 Bicep Training Tips for Hypertrophy - Renaissance Priodizalicn Renaissance Periodization Blog Bicep Training Tips for Hypertrophy (https://renaissanceperiodization.com/bicep-training-tips- hypertrophy/) by aden on Jan 16 2017 ’ o 6 ° ul tps for your bicep traning. Please note that these are averages based on my experience working with lots of clients and my .Sught oF places to start, not dogmatic scriptures to folow ta the ltt, Here are some hel ‘own training The recommendations here should be food for Ifyou haven't seen it yor, please check ovt the Training Volume Landmarks for Muscle Growth (hrperenalssanceperioczation.com/taining-volume- landmarkr-muscle-groweh/) arte, I discustes the theoretical and practcal bases on which the upcoming recommendations are made. nd if you love this info but want a bit of help in building your own workouts from the expert scientists at RP, checkout the super popular Male Physique (heipsirenalssanceperiod zation con/shop/msle-physique-tiaining-template) of Female Physique (wpsiirenaissanceperiadizaton com/shop/tp- female-physlque-tisining-templates-2/) Templates, m flexors" which Include the biceps, ‘To be technical for a minute, the muscle group being lacussed here would be more accurately termed the “or the brachals, and several other muscles and supporting muscles, We're just referring to this muscle grouping as “biceps” forthe sake of simplicity ang easy intornet searching ws Ifyou haven't been taining bieeps direct then no direct bleeps work ls needed to keep your gans, so long as you've doing plenty of pulling work. Ut if you're uses to traning biceps diectiy 46 direct sets per week are recommended to keep the size on. ey: ost intermeciate-advanced liters need atleast 8 ets of direct biceps work per week to make gun. However, you might beable te gan bicep size ave hits: enaissanceperiosizaton.comibicep-tairing-ps-hypertrophy! 6aoa017 Bicep Training Tips fr Hypertrophy - Renaissance Perosizaton ost peoole respond best to bezween 14 and 20 weekly Most people seem to encounter serious recovery problems above 26 sets per wash. This is more likely to ecu if and When your program alee includes lots of vertical and horizontal pulling for back, So if your back training is minimal, you right comfortably be able to excead 26 working sets of biceps per week, but if your back work isa big focus, even as few as 20 sets of biceps might bea challenge for some. ALWAYS use your own assossment of fatigue and never just assume you're goes to go for more volume no matter What Brarcoos: Wille the biceps ave involved in shoulder flaion (and ean thus get prety sore from chest flys, for exam), and can be taxed significantly th-ough cloee grip pulling during back taining, thelr direct work ie bated ona large varity of cure of diferent kinds. Barbell curt (rtpaiiyoutube/typquedoaeo) Ez Curt Ctpaiyoutu bec BoBB48°U) Close Grip Barbet Cur (ompeviyoutube/GzemTatvgds) 2-arm Dumbell Curt (aps:youru be/yv376008P¥) ceabie cur (htpesiyoutu be/awPw5eG6il) Inetine Dumbbell Cul (tpauiyoutu be/ajeTYbOKxIU) Dbummbalt twist Curt (rtpstyoutu be/DeAJabL Jv) (tpeiyeutu bexsomaxnaa-8) Dumbbai spider Curt (tpsiiyout befy_ Ck tara) Alternating Dumbbell Curl (htpaiyoutu be/S97203ri meu) Cable Rope Twist Curt, (htpsuyoutube/aR_EarscuyQ) Frequency: 2-5 times por week Holy rap, yes, tht does indeed say “8 times per week” But how? Doesnt the SAA (Stimulus-Recovery-Adeptatin) principle Imply that muscles only rake their beet progress during recavery ang not during constant etre? You Det! Aut the cool thing a) super high frequency bioace taining doesnt actually violate SRA. In realty, the biceps are so poorly leveraged to be exposed mecharical damage, produce so lite force, and are comparatively so {mall Gnd this goes forall ofthe forearm flexors baw) that they ean recover from Limited volumes in VERY short ime: often as litle az 8 dy. OF ‘our, the emphasis here it on limited volumes, £0 you ean't expect todo @ ge of curs and be recovered to repeat that a day ate. However, if you ‘do only 3 bleep sets per day, you can easly racover by the nextday if you're adjusied to that kind of workioed. And if you de that every day for 6 days, that's 18 sets @ wook and wall within most indviduals’ MRS. 50 IF you do choose the high frequency approach to biceps, make sure you weekly volume is stil within MV and you should recover Fe. Intensity (Loading: ‘The forearm flexors of mest individuals are roughly even mix of fiber types, so on paper you should be aiming to train bieaps witha wide mix of rep ranges. However, your biceps get presry much all the heavy work they nged a5 cantributers to your heavy back work, and the blcgo isolation work you dd for ther should haly be biased towards higher reps. Additionally, curling for super heavy (sets of 6 or Les) sots can be unsafe, so it's best to focus most of your bicep volume between & and 18 rep sets, with oecasiona, uses of higher rep ranges for metabolite work Variation: Especially to accommadate the higher frequencies of bicep training, there are three diferent kinds of withi adores -he-mieroeyelevaraton that it pays to Using the same exercises back to back to back might cause some localized wear and tear and lead to nagging lures (with elbow pain and bicep tendon soreness a common one for biceps work). A cool way around ths problem Isto use 2-4 afferent exercises for biceps within one mieroeyele (ard mesoeycia for tnat matter). As you can see from the above exercise Ut, tre selection for biceps ie quite large, eo thers’ no need to gat stingy \witn the variation. By iterspersing siferent exercises, you both get a more complete development of the muscle and reduce excessive localizes {fatigue accumulation, Loading variation ‘Along with oxercise variation, loading variation can improve fatigue menagemant and thus results, For example if yu train biceps twice in a row with ‘wo siffront movements, the fst workout with a movement might be with sots of 8, but the next workout might befor sets of 76, This ats you sil harmmer the movement twice and stil provide an overload both times, but i actually reduces the peak forces experianced on the sacond workout ‘and minimizes the chances of injury. f you do it the ether way around, some mierotears you caused in the fat (ighte) workout might now be presented with the kinds of higher frees in she second workout that could cause Injury Volume and Relative intensity Variation: Ifyou train biceps very often, you might net be able to bring your a-tame overload every singe one of those times, expecially if some ofthe movements you use (barbell curs) are prety challenging and best done bit fresher than other moves (eable rope twist cule) that can be trained hen you'e not at your strongest. So, you might want te hammer inthe big moves a ton and go easy on the Less disruptive moves by Lowering thelr total volume. This allows you to sill benefit from very frequent taining, but keeps your cumulatve fatigue in check so that you can be freshest for hits: enaissancoperiosizaton.comibicep-tairing-ps-hypertrophy!aoa017 Bicep Training Tips fr Hypertrophy - Renaissance Perosizaton ‘the exercises on which you neat to be most prepared, in ust the sare way as reducing the volume, you can also (or instead) duce the relative intensity of certain workouts to mako sure you heal up forthe more Important work the next ay. So instead of going talon your rope curls ke you ‘do on your barbell curls that week, you ean keep the rope curls fail and really heal up for barbell curs Here's a samp of what using exercise, loading, and volume/relatve intensity variation can look ke ina6 day bicep spl: Monday: 4 sets of 8 barbell curs “/falure Teeday: 4 sete of 15 barbell cule faire Wodneaday: 2 sets of 10 rope curs failure Monday: & sats of € EZ Bar curls Viaiure ‘Tuesday: 4 sets of 15 €2 Bar curls Wfalure Wednesday: 2 sete of 10 rope curls ature ange of Motion: ‘only squats mignt be more commonly RON-abused than bicep curs. f you can limit your ROM on curs, you wil ofcourse have all the boys and gis ‘ing for your attention in the gym an you'll be the king Alternatively, f you actualy want to grow your biggest arms withthe smallest chances of injury fo all the way down and come all the way up when euting. Do you have to engage some shoulder Mlexion atthe top of the movement? You can (Qiceps are also shoulder flexor}, but you dont have to. Dut you're not atleast going all Ue way down and coming all he way up, youre Likely missing out on the growtn-promating effects of fll ROW. ‘Special Metabolite Techniques: Definitely a prime candidate for metabolite techniques, biceps can be eupersetted, drop-setted, gfant-setted and, unlike some other bodyparts Uke Biceps seclusion training involves wrapping your arms tight ight below the deltid muscle mass and repping away! A combination of gant ets and ‘cclusion can work realy wall. For example! + Take & Dumbbell set you ean curl for about 8 208M + Put on aeelusion wraps/bands + De curs unt you're one rep shy of fallure, do not remove occlusion + Wait 10 seconds, repeat. + Finish when youve totaled a certain rep number, no matter how many sets it takes. Trying for 80 reps on your fst microcycle and adding 10 reps each micro while keeping weight the same is good ide Periodraton: Jus Uke with most boeyparts, your fret mesocycle should be moderate weights ang repe. The next mesocycie can be more of the same with perhaps ‘lent different rep ranges and exercises, OR i can be a higher volume Block that incorporates lighter welts (closer to the 6O%IRW mark) and higher reps, az wall as metabolite work, After that meso, a shorter (3-8 weeks) mesocycie of strength training (70-85%RM) with lower volumes i= ‘kely good idea to resensitze your muses for more growth, at which pein you repeat tne process. you train your bieps for high frequencies, you might want te take the low volume block as an opportunity to raduce biceps frequency (maybe to as low a8 2 exerlaes per week) as well and really give your forearm flexors and their connective Hesues a chance to fuly heal forthe nest macrocycle of gains, ‘Sample Programming Week 1 Monday: Tuesday “Thursday Friday 2 Bar Curts3 sets | EzBar Curls ¢sets | Dumbbell Curls3_ Dumbbell SrepsBsios — | 12repsSibs | sets 10reps30bs Occlusion Curls 2006 fr $0 otal res Weak? Wendy Tussi Thareday Friday £2 Bar Curls 4 sets | Ez Bar Curls 5 sets | Dumbbell Curls3_ Dumbbell Breps0bs — | 12reps70bs | sets 10.reps 30lbs | Occlusion Curls 20h for 60 total reps Weeks Monday Tuesday Thoreday Friday EZ bar Curls Ssets | Exar Curls 6 sets | Dumbbell Curls 4 Dumbbell Breps sibs | 12reps 75s | sets 10 reps 35ibs Occlusion Curls 201 fr 70 otal reps Weak Monday Tues: Tavs: Friday £2 arCurle 6 sets | Exar Curls 7 sets | Dumbbell Curls Dumbbell Steps 100Ibs | 12reps80bs | sets 10 reps 35ibs | Occlusion Cris 20k fr 80 total Weeks Monday: Tuesday "Thursday: Foday 2 Bar Curls? sets | Exar Curls 3 sets | Dumbbell Curls? | Rest Srepsasies | Srepsesibs | sets reps 151s ‘Special Notas: Hf youre interested in bigger arma and sill want to have your best chest, back, and shoulder workouts, doing biceps latin your daly taining (on the ‘days you do biceps) Is good ides, a trea biceps can really sap your taining, especially you back training. But if you REALLY wanna priorkize beeps, ‘do them fret. y (wTTPs:rwW FACEBOOK COM SHARER PHP? hits: enaissanceperiosizaton.comibicep-tairing-ps-hypertrophy!‘woa20t7 Bicep Training Tips for Hypertrophy - Renaissance Pereszatin (HTP rTTER coMMNTERTIBET? 468 ero ces omus iSO SROAONA IR NSREFENIHHGHION COMET aIRP- One thought on “Bicep Training Tips for Hypertrophy” ‘anuary 20, 2017 at 4:53 pm (https:frnaissanceperiosization com/bicep-t s-hypertrophylcomment-479396) Great articles (nd al the podcast on YouTube) 've been learning £0 much from you on how to set up eaining Reply (tipslrnaissanceperiodization com/bicep-taining-tips-hypertophyreplytocom=479296mespand) Leave a Reply comment prat*] Website Post Comment rp_transformations Seforeatar ote of @rpetrngth clots (ipsinstagram cam/ep.vanstormations) Intps:renaissanceperiosizaton.comibicep-tairing-ps-hypertrophy!aoa017 Bicep Training Tips fr Hypertrophy - Renaissance Perosizaton (putpssfenwinstegram com/p/8Q0x0n_D3t0/) heps:liwwinstagrameer/p/sQnorMzeU) hits: enaissanceperiosizaton.comibicep-tairing-ps-hypertrophy!