The Best Methods to Train The Biceps.( what you need to know)

There are numerous articles showing the best methods to train the biceps, the best training divisions, how to increase your bench press and hundreds of other issues involving muscle hypertrophy, but a technique that, in fact, help in all of these items is always forgotten.

We are talking about the technique of de-loading. A load-reduction is a planned volume or intensity (usually a week or just one training cycle) in order to allow the body to dissipate the accumulated fatigue, helping to complete recovery of the body while preparing to generate further gains in the normal return from training. We can not forget that training not only damages the muscles, but also the joints, ligaments, connective tissue and especially the central nervous system.

Why you should do a load-

•To allow the body can repair any ligaments, joints and other tissues that support the muscles.

•To allow you to have a mental break to rest the intensity of heavy training.

•To reduce the risk of overtraining.

•To prepare the body for higher gains after the body is fully recovered.

Anyone who trains the advanced way, you know you train hard without any break and long, is not the best of ideas. You just can not keep the maximum intensity of training forever. Generally, those who insist, just having some injury or stoppage in earnings (does not evolve in charges).

If you perform the de-load from time to time, you will notice that the long and short term, the gains will outweigh the risk of injury will be lower and you will always be with the same hunger for training.

When to de-load:

Unfortunately, this issue is individual, because depend on their training experience, intensity level, age, individual recovery ability, the training you are doing and various other factors. People who train a little time just can not train with heavy load or intensity, so not so much destroy the ability to recover as people who train hard for a long time. To find out if you need to perform a phase of de-loading watch for signs described below and start note of how often they appear to know how to program phases of-load even before the bad symptoms appear.

Signs that a load is a welcome:

•You feel tired for much of the day, having trained or not.

•Loss of desire to train.

•Lack of progress in training and loads of exercises.

•Pain in the ligaments and joints without plausible explanation.

•Have you been training heavy and without rest for several months.

Is feeling the other common •symptoms of overtraining.

How to perform the de-load:

As previously mentioned, the load-reduction is a planned volume or intensity of the workout that usually lasts one week (or training cycle). How will you do this is up to you. The most important are to have all your efforts made in training for a week. An example of how to train during the week of load:

•Make your normal workout, but reduce the weight by half of what you usually do in every workout.

•Use the same weights as always, but cut in half the training volume.

•Enjoy this week to give attention to muscles you usually "ignores"

•Enjoy who is training with less to rethink and improve their implementation of all exercises

•Remember that there is no more important issue than the other, the most important is you train and still come out of the academy "whole" reducing the effort in half. The purpose is to rest and recuperate in an active way, without taking a whole week without training and completely lose touch with the weights.