Home WorkoutsMuscle gain workouts BUILD YOUR BACK AND BICEPS – A FREE WORKOUT PLAN!

BUILD YOUR BACK AND BICEPS – A FREE WORKOUT PLAN!

by Shrey Chopra

BUILD YOUR BACK AND BICEPS – A FREE WORKOUT PLAN!

We focus so much on the front! But what about the back? Remember to work on your backend always to make your front end look bigger and stronger!

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One of the biggest muscles in the body, but not a single muscle! Yes, there are many muscles that make up the back. Most people get lost in thought of being wide, doing hundreds of pullups and rows. Another muscle we are going to talk about is Biceps, also called the secondary muscle to the back. You always wish a wave in your arm, whether you wear a tank top or a shirt. In this blog, we are going to discuss HYPERTROPHY of muscles, the real reason for growth, and of course a Free workout plan to blast them muscles

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HYPERTROPHY OF MUSCLES:

Hypertrophy is the process of increasing the size of the cells. There’s a thickness you will find, and it’s the most important in the development of the back muscle. Hypertrophy here means, training these smaller muscles that make up the back, it’s like painting a picture, takes time and every now and again you must analyze what you are creating to make sure you’re headed in the right direction. A big strong back is critical for shaping a good physique.Same goes for bicep training, biceps are about one-third of your arm, composed of two heads, outer longer and the inner shorter. There is this MYTH or A COMPLETE BRO SCIENCE that EVERY DAY IS A BICEP DAY. Just like any other muscle in the body, it needs rest, for the muscle to grow two things have to happen: STIMULATION AND REPAIR. Train harder and let them grow!

BRO SCIENCE! – LIFT HEAVY LIKE A PRO BODYBUILDER?

What causes the muscle to grow? We talked about hypertrophy, but how to increase that muscle fiber? Of course, Diet is king when it comes to transformations. But there is one most basic thing that contributes to the process.

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BLOOD FLOW IN MUSCLES!

It’s not about fancy splits, reps, sequencing, swinging dumbbells. To make most out of your training split, it’s important to train at effective intensity. Heavyweights do not cause the muscle to grow, slow movement, with a proper form where you can feel the muscle failing, is the real game. Ego lifting is a habit adopted by GYM BRO’S to impress or to spam their Instagram with POOR FORM, 200 LBS BENCH VIDEOS. The main reason for the growth is blood flow in muscles, which is only possible when you feel the particular muscle while training.

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According to Hany Rambod, the best ‘GURU’ in the bodybuilding industry, nineteenth time Olympia winning coach, what causes the muscle to grow is blood flowing in the muscles while you train!

It’s not always about how heavy you lift, lifting a 20 lbs dumbbell with a proper form, and squeezing the muscle is going to give you the THOR GAINS!  Back and biceps muscle is mostly trained together, not only it saves them time but biceps is a secondary muscle to back, so the burn you feel after the session is excruciating.

THE FREE WORKOUT PLAN TO FOLLOW FOR AT LEAST 1 MONTH TO GET BEST RESULTS!

Warmup: Pull-ups 3X10; CHINUPS 2X15, with some full-body, stretches and holds

Perform all the exercises, look for supersets and Rest 60-90 seconds between sets. 

1A – Barbell Deadlift 3X10; Alternate dumbbell curls 2X15 (Don’t go heavy, just focus on proper squeeze)

2A- T BAR ROWING- 3X15; Spider curls 3X10. (Slow negatives are the key)

3A- Lat pulldown (Wide grip) – 4X10; Alternate dumbbell hammer curls 3X12 (For the outer part of bicep)

4B- Bent over barbell row – 3X15

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FINISHER: NEGATIVE WIDE GRIP PULL UPS, with 1X50 dumbbell curls.

The workout Is designed for a beginner, you can increase intensity according to your fitness goal!

REMEMBER, ALWAYS TRAIN THE BIG MUSCLE FIRST, BUT DON’T IGN0RE THE SMALLER ONES!

For any query related to diet, workout or training feel free to comment and contact me.

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