nutritionDo you have any suggestions for my lagging biceps?
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My biceps are starting to lag behind the rest of my body despite my hitting them as hard as every other body part. Any suggestions?
By Jack Fields – almost 2 years ago
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Exercise, sets, reps and rest time?
Assuming lots, I often suggest working on the other muscles like brachialis, brachiradialis, etc..
Try using thick grip bars for your routines..
Fitness Professional
FST stands for fascial stretch training and the 7 is for seven sets which you perform on your final excercise with 30 seconds rest between sets. During the rest period you should stretch and then contract the muscle group your training whilst keeping hydrated to force fluid into the muscle to stretch the fascia.
Fascia is said to be the limiting factor for muscle growth as muscle can only grow whilst is has room to do so, by stretching the fascia you are allowing for more room to grow.
This is something I've been doing for a while now and have made significant progress from this method and really enjoy doing it, may not be for everyone but thought I'd mention it. Let me know how you go if you do try it!
Biceps can be a genetic nightmare. We all want long, nicely rounded biceps with that perfect long head peak, but its hard work achieving this.
If you could supply further information about your current biceps training and a little about your current diet in terms of protein consumption and supplements, that would help.
In short, this is my advice for ANY lagging body part:
1. Vary your training methods. Aaron has given a superb suggestion. FST-7 really is a great technique. See this question about Hany Rambond the guy who invented FST-7:
Who is Hany Rambod?
Also see this question about increasing the intensity of your workout:
How can I increase the intensity of my workouts?
2. Focus on the movements and the contractions. Slow the movement down (reduce the weight if you have to) and make your biceps squeeze harder than every before.
3. Alter the angles of movements, and when using dumbells, supinate your wrists as much as possible at the peak contraction.
4. Make sure you work your forearms, as this goes hand in hand with building good looking biceps.
5. Practice posing your biceps, as this improves proprioception and your ability to focus the movements consciously.
Give us a bit more info about what you are currently doing please.
Health and Fitness Doctor