Back biceps training program: a set of exercises in one day

Synergistic muscle training is a common method of muscle development. Thanks to this scheme, you can reduce the number of training days and increase the intensity of your training. This scheme is especially relevant for those whose goal is to create muscles of large volume and good quality. By the way, using such training in which several muscle groups are involved at once - large and small, you can not only reduce the number of training days, but, on the contrary, increase it, and also emphasize the load on lagging muscles. How to train your back muscles and biceps in the same day in the best way - we will find out right now.

Theory and practice: how to build a workout

In such workouts, and these can be sets of exercises for the legs and shoulders, or the chest and triceps, the base is exercises for large muscles. Since they require all your strength to perform, they are performed at the beginning of the workout. The most energy-intensive and difficult exercises are done first.

Due to the fact that when performing training for large muscles, multi-joint exercises are used, additional (small) muscles actively participate in the work and receive half the load. Naturally, it is not always enough. However, it is wrong to build a workout with a large number of small muscle exercises, as this usually leads to overtraining. So, let's take a closer look at training the back and biceps muscles.

Biceps

Barbell curls for biceps 4 sets of 8-12 reps (for ectomorphs 6-8)

Dumbbell curls for biceps 4 sets of 8-12 reps

Barbell curls for biceps with a reverse grip (or hammer curls with dumbbells) 3-4 sets of 8-12 reps

Hammer curls, or lifting the barbell for biceps with a reverse grip, must be included in biceps training. These exercises develop a part of the biceps called the brachialis, which is not worked in regular biceps curls.

This is one of the options for training the back biceps. You can use it, or create your own, following the recommendations outlined in the article.

Shoulder training program

This training program consists of seven effective shoulder exercises.

Standing barbell press

This is the main exercise for training the shoulder muscles. The main role in it is played by the emphasis on the middle delta bundle.

But pumping of this area occurs only with the active participation of the anterior and posterior bundles.

How to do:

Stand up straight and place your feet shoulder-width apart.
Take the projectile with a straight grip and lift it to chest level.
Raise the projectile, exhaling at the end point.
To have a break.
Inhaling slowly, lower the barbell to its original position, that is, to chest level.

General tips for doing this:

It is not recommended to take the maximum weight;
your back needs to be slightly arched;
Dumbbells can be used as a projectile.

Bench Press

This is a basic exercise that fully helps pump up the muscles in the shoulder girdle. Unlike the previous one, it must be performed in a sitting position.

How to do:

Sit on a sports bench.
Arch your back a little.
Take the projectile with a wide grip.
At the same time as you exhale, lift the barbell while fully straightening your arms.
While inhaling, lower the projectile behind your head.

General tips for doing this:

The bench press must be performed slowly;
You can diversify the exercise by lowering the projectile behind your head and towards your chest.

Dumbbell press

Ideal for pumping up the deltoid muscle at home.

The exercise is not only effective, but also accessible, since it is performed not with a barbell, but with dumbbells.

Exercise with this sports equipment is also suitable for those who, for some reason, do not have the opportunity to work out in the gym, but want to pump up their shoulders.

How to do:

In a sitting position on a bench with your back, keep your back straight and straight.
Make sure your chin is parallel to the floor and your gaze is straight.
The projectiles must be kept at eye level.
Extend your elbows and make sure they are under your hands.
Exhaling, squeeze the projectiles upward.
Without turning your hands, bring the dumbbells together at the top point.
Then hold for a few seconds.
Inhaling, slowly return to the starting position.

General tips during implementation:

hands should move in the same plane;
Sharp straightening of the arms at the extreme point should not be allowed to avoid adverse effects on the elbow joints;
It is also not recommended to bend back or bend your back.

Arnold press

A classic in bodybuilding, a very effective exercise.

It is called that because it was mandatory in the training of Arnold Schwarzenegger, the successful owner of a sculpted and beautiful body.

How to do:

Sit on a bench and press your back to the back.
Bend your knees so that they form a right angle.
Spread your legs wide and place your feet as far as possible on the floor.
Then raise the dumbbells to neck level.
Bend your elbows at an angle of 90 degrees and turn your palms towards you.
Exhaling, squeeze the projectiles vertically upward, while turning your hands outward with your palms.
It is necessary to ensure that the palms are directed forward at the extreme point.
Inhale and return the projectiles smoothly to the starting position.

General tips for doing this:

It is better to perform the task with lighter dumbbells;
The elbows at the extreme point should be left slightly bent and not straightened completely;
The press must be performed straight and without stopping in the lower position;
Acceleration and jerking should be avoided to avoid additional stress on the spine.

Lateral dumbbell raises

Perfect for training at home. The training is isolating and is performed to train and pump up the lateral side of the delta.

Starting position:

Get up from the chair and lean forward a little.
Next, you need to lower your hands with dumbbells down.
Take a deep breath and spread your arms shoulder-width apart.
Raise the back of the dumbbells at the farthest point.
Exhaling, lower your arms to the starting position.

General tips for doing this:

Cheating is unacceptable. If there is cheating during the execution, muscles of a completely different group are activated. In this case, the result decreases.
the entire load should be concentrated on the shoulders.

Bent-over dumbbell raises

Aimed at training the back muscles of the shoulder girdle.

How to do:

Standing straight with dumbbells in your hands, you should lean your body forward at an acute angle.
At the same time, lower your hands down.
Taking a deep breath, spread the projectiles to the sides and reach them to the maximum possible height.
As you inhale, return your hands to the starting position.

Tips for doing this:

at the extreme point of lifting, the front part of the projectile must be tilted forward slightly; You need to keep your back straight and bend your lower back slightly;
Do not round your back to avoid injury.

Raising the barbell to the chin

It is mainly aimed at training the middle delta, but it also pumps the trapezius muscles.

How to do:

Standing straight, you need to take the barbell with an overhand grip, holding it down.
The distance between the palms should be about two fists.
When exhaling, you need to lift the projectile to your chin.
Hold the barbell in its extreme position.
Inhale and return to the starting position.

Tips for doing this:

elbows should be constantly apart;
you need to rise strictly in a vertical position;
you cannot bend your neck and back;
the chin should be horizontal;
when lifting the barbell to the chin, the bar must be raised above shoulder level;
the weight of the apparatus should not interfere with the correct execution of the exercise.

Use full range of motion

Let’s return again to the topic of large weights; well, you don’t want to take a dumbbell or a smaller barbell if your friends or partner takes 60 kg. for biceps, and you need to take 50, it doesn’t fit in your head that it will be better.

And this is where tricks begin in the form of reducing the amplitude of movement. Resulting in:

- the muscles are weakly stretched, causing fewer tears in the muscle fibers, which means weak muscle growth during the recovery process.

— training muscles with a reduced amplitude reduces muscle flexibility and elasticity, which causes stiffness of the whole body.

Only working with the maximum trajectory of movement gives real muscle growth , and you can use partial movements only occasionally to shock the muscles with load and bring them out of the habituation state.

Don't bring your elbows too far forward

Very often you can see a picture in the gym when a large working weight is taken and in order to lift it up, the elbows move forward, the result of this will be:

— part of the load is taken by the front delta band

- the forearm assumes a vertical position

This all takes the load off the biceps, allowing it to rest at the top point; of course you will take on more weight, but it will be of little use. It is allowed to extend the elbows and swing the body with the help of cheating, but this should be in the last 2-3 repetitions of the exercise, but in no case should it become a constant practice.

Which muscle groups to pump in one day, Basic principles of training which muscle groups to pump together

But write a comment only because you thought there was something there BadMadPanda sent of the day. One thing I don’t understand is why TS doesn’t first describe the main types of splits.

Where does the myth come from that a five-day split is for pros and there’s no way to do it “without farming”? Degre sent day.

Psst, guy, there is no such thing as supercompensation, and everything about supercompensation is actually about the level of glucogen in the muscles.

Glycogen can be burned in a day, just as it can be filled. The rest was verified by muscle sensors and muscle tissue biopsies from volunteers.

My friend is a good scientist, he talks in detail about supercompensation https: Fast fiber, non-skeletal groups need time to “repair” By the way, I respect Seluyanov!

Okay, I actually agree about the hour break. But, regarding fullbadi, this training is completely justified if you give a break to pass the delta test. That is, the results will be quite effective, since the muscles have already had time to recover.

After all, there, internal glucogenesis pumps itself out, etc. I re-read you 2 times - I didn’t understand anything. The author claims that the optimum is 3 strength training sessions, aerobic training and running, which I don’t take into account.

And since you know that the optimum is 7 days, then you take the main muscle groups: And even with this approach, you cannot train muscles that intersect.

Why a five-day split is convenient - it’s mentally very easy to train one group a day. You'll be done in minutes. And she’s guaranteed to have a week’s rest.

Attention!

Firstly, read about splits, which are recommended for the first months to train the whole body once a week.

From my own comment. Beginners should do this for the first months.

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Use different grip types

Using different grip widths loads the biceps differently, emphasizing the peak load in a certain area, namely:

Shoulder-width grip – evenly trains the inner and outer biceps.

Wider than shoulder grip – directs the load to the inner head of the biceps

A grip narrower than the shoulders trains the long head of the biceps to a greater extent.

Parallel grip - in the form of a hammer exercise, well loads the brachioradialis muscle, increasing the power of the forearm.

Overhand grip - works the brachioradialis muscle and the brachialis, which lies under the biceps, increasing in size it pushes the biceps to the top, making it visually more massive.

Only using different grips will allow you to develop your arm muscles well, and training your biceps muscles will be effective and varied.

Summary

You can see what you can expect from a set of exercises that simultaneously works the deltoids and back in 3-5 weeks. Even if the reflection in the mirror does not amaze you with huge peak deltoids and bulging lats, then at least you will be able to see progress in increasing strength and endurance. When working in static-dynamic mode, your shoulders will burn with fire even with light weights, which will certainly very quickly affect the total renewal of your entire wardrobe - your deltoids will be very cramped in old clothes. But all this will be subject to proper training and compliance with all recommendations.

Discussion: 4 comments

P0seid0n says:
I agree that the speaker stato for the shoulders is a stomp, I watched the videos of Lindover, he clearly explains it there. I don't understand how to combine it? If the shoulders are statodynamic, then how is the back in the split, also stato or as usual?
Romio says:
Thank you for the excellent program for beginners) Otherwise, I’m tired of asking anyone, they’ll just write everything for money, no one just tells me anything. And you have described everything from A to Z)
WoDMan says:
Figasse! I almost closed the site but I saw the consolidation of stress and read everything) If the author knows about this principle, then the reading is already 100% worthy. By the way, static dynamics are suitable for current body builders and if you want volume. Just be prepared that with your huge shoulders you won’t even be able to do a normal pull-up, much less do push-ups upside down. So the boys are better in terms of functionality, there will be both volume and strength.
Vado says:
The split is steep, but it’s better to place only the back bun to the back, the front bun to the chest, and the middle bun separately. You can even do it on leg day.