Serious Biceps With One Set严重的二头肌与一组

Biceps… everyone loves big biceps!二头肌...每个人都爱大二头肌！

Whether they are looking at them, or own them, or feel them, they love them.无论他们正在寻找他们，或者他们自己，或者觉得他们，他们爱他们。 Biceps are associated with strength and prowess as are wide muscular shoulders.二头肌相关的力量和实力的是广泛的肩膀肌肉。 Very primordial indeed as the cornerstone of masculinity, it is usually the first thing noticed in a short sleeve shirt.确实非常原始的阳刚之气的基石，它通常是第一件事发现在很短的短袖衬衫。

So, how does one develop a big set of biceps?因此，如何制定一个大的二头肌？ Or, more importantly, once they begin to grow, how do you keep them growing?或者，更重要的是，一旦开始成长，你如何让他们成长？ Do you just add more sets of eight or do you raise the reps to twelve or maybe twenty to shock them into growth?你刚才添加更多的两套八或你的代表提高到12或者21休克他们的增长呢？ It is shocking to see that many do just that!这是令人震惊地看到，许多做到这一点！

AN INTENSE MUSCULAR CONTRACTION强烈的肌肉收缩

Muscle growth is a reaction to a stress, like going out into the hot August sun.肌肉的生长是一个反应压力，如走出去的热点八月太阳。 When you go out into the hot August sun, your body experiences it as a stress.当你走出去炎热的八月太阳，你的身体经验，它作为一个压力。 Due to the intense sunlight, your skin begins to compensate, and then overcompensate, to lay down a means of protection for the next time you are exposed.由于激烈的阳光，你的皮肤开始补偿，然后矫枉过正，放下的一种手段的保护下一次你是暴露无遗。 The pigment in your skin becomes darker, you get a tan!色素在你的皮肤变得黑暗，你就会得到晒！

If you went out on a cloudy day in October for five hours, you would not get a tan as you would, being exposed to direct sunlight in August.如果你去了一个多云天在10月5个小时，你不会得到新的你会，受到阳光直接照射，在8月。 The reason is because there is no stimulus… even if you put a whole bottle of suntan lotion on!其原因是因为没有刺激...即使你把一整瓶的防晒霜的！ By the way, I equate just that to bodybuilders who are in the gym doing four sets of eight or a predetermined number of reps, stopping short of the last almost impossible rep that turns on the growth mechanism.顺便说一下，我刚才说等同于对健美谁是在健身房做4套8个或预定人数的代表，制止低于去年几乎是不可能的代表打开的增长机制。

How long and often do you think you would have to go out into the hot August sun to get darker?多久，而且往往你以为你就必须走出去炎热的太阳8月获得黑暗？ If you stayed out for three hours rather than two, you would possibly burn.如果你留了3个小时，而不是两个，您可能会烧伤。 If you went out again the next day you would probably blister and if you continued you would end up in the hospital.如果你又出去了第二天你可能会起泡，如果你继续你最终将在医院里。 The reason is that the body would not have the time to compensate and then overcompensate for the intense rays of the sun.原因是该机构将不会有足够的时间来补偿，然后矫枉过正的激烈射线的太阳。 The volume and frequency is just too much.数量和频率是太多了。

Muscle requires an intense contraction in order to grow.需要肌肉紧张收缩，以便增加。 As one grows stronger, the contraction must be more intense.作为一个日益强大，收缩必须更加激烈。

The question…how many intense contractions does a muscle need to stimulate growth?这个问题...有多少激烈的收缩，肌肉并不需要刺激经济增长？

The answer…one good one!答案...一个很好的一个！ Why one?为什么呢？ As with the affect of the hot August sun, the body has a limited tolerance to exercise volume and a limited resource to compensate for that stress.至于影响的热点8月的太阳，身体已经有限容忍行使数量和有限的资源来弥补这一压力。 Volume is not the answer, intensity is!卷是不是解决问题的答案，强度！

CLIMBING THE LADDER OF INTENSITY爬阶梯的强度

As your biceps grow larger, it is not sets that you must add or reps but a more intense contraction.当您的二头肌增长较大，这不是规定，您必须添加或代表，但更激烈的收缩。 You can train hard or long, but you can’t do both!您可以刻苦训练，或长，但你不能这样做既！

For example, if you have been doing a set of Nautilus Curls to failure or maybe Barbell Curls and you hit an impasse where your strength and/or size gains have ceased, what should you do?例如，如果你一直在做一套鹦鹉螺卷发失败或者杠铃的卷发和你打了僵局如果您实力和/或规模增长已经停止，您应该做些什么？ Well we all know that the most important rep of any set is the last rep because it is the one that turns on the growth mechanism.那么我们大家都知道，最重要的代表任何一套是最后的代表，因为它是一个打开的增长机制。 Every rep previous to that is nothing more than a warm-up.每重复以前的这个只不过是热身。 What is needed is a reason to grow bigger and stronger.现在需要的是一个理由增长做大做强。 What is needed is a leap in intensity.所需要的是一个飞跃强度。

CONTRACTIONS ONLY AND NEGATIVES只有收缩和底片

This works wonderfully and best if done on a Nautilus or Hammer Curl machine.这个奇妙的作品和最佳如果做到了鹦鹉螺或锤卷曲机。 If you have a training partner, you can have him assist and use both arms simultaneously or if you don’t do it in Omni fashion (one arm at a time) and use your other arm to assist.如果您有一个培训合作伙伴，你可以看到他协助和使用武器的同时或如果你不这样做的全方位时尚（一只胳膊的时间）和使用其他部门提供协助。

Use a weight heavier than what you could normally curl, usually thirty percent or so.使用重量较重的比通常你可以卷曲，通常是百分之三十左右。 Have your training partner assist you into the contracted position where your biceps are fully contracted.您的培训合作伙伴协助您到承包位置，您二头肌充分收缩。 Be careful that your elbows are aligned with the axis of the machine.要小心，您的胳膊肘符合轴的机器。 Hold the weight for seven to ten seconds (as a guide), to a point where you no longer are able to hold the weight, at which point you will do an extremely slow negative all the way to the bottom of the movement.按住体重7至10秒（指导） ，到让你不再是能够举行的重量，这时你会做一个非常缓慢的负面所有道路的底部运动。 You will find as I did in my phone clients that after a couple of workouts when they go back to doing a set of reps to failure, they will be stronger.你会发现像我一样在我的电话客户，后一对夫妇的训练时，他们回去做了一套代表要失败的，他们将更加强大。 Only one set necessary!只有一套必要的！

PARTIAL REPS部分代表

This is one of my favorites and it was Mike Mentzer that turned me on to this.这是我的最爱，它是迈克门的打开我这一点。 He and Ray used to do this one with over two hundred pounds!他和雷用这样做一个有二零零磅！

This technique is best done with a ninety degree preacher curl bench and a barbell.这项技术是最好做一个90度布道者曲板凳和杠铃。 Your rep range should be about six full reps to failure, but don’t stop at six if it is not failure.您的代表范围应约六个充分代表要失败的，但不要停留在6如果不能失败。 Once you reach the point where you can not do another rep, have your training partner assist you with the next.当您达到的地步你不能这样做另一个代表，你的训练伙伴协助您进行下次。 At that point, your training partner will be holding his hands under the bar, as a safety net, while you lower it slowly.在这一点上，您的培训合作伙伴将举行他的手下的酒吧，作为一个安全网，当你慢慢降低。 There will be a point where you feel you will not be able to return and your partner at that point will give you just enough assistance until you begin to move and complete the rep on your own.将有点放在您觉得您将无法返回和你的伴侣在这一点会给你足够的援助，直到你开始移动，并完成重复自己。 You two must be in synch with this!你们两个都必须与此同步！ Now this point is usually less than half way down.现在，这一点通常是不到一半的方式了。 Your partner will just get you moving again as you contract as hard as you can until you are finishing the partial end of the movement your own.您的合作伙伴将只是让你再次移动你的合同像你可以到你整理的部分结束自己的运动。 Your partner can hold his hands at that same point as you lower the bar into his hands and he assists you until you get it moving again, sort of catching it for you.你的伴侣可容纳他的手在同一点您降低酒吧到他的手，他帮助您，直到您帮助其再次移动，排序赶上给你。 Do as many partial reps as safely possible, usually about four are enough but you will know.不要因为许多部分代表作为安全的可能，通常约4足够的，但你就会知道。 Move the bar slowly and strictly.移动缓慢，栏中严格。 One set is enough!一组是够了！

PREEXHAUSTION

This is another that can be done also by those who do not have access to Nautilus or Hammer Strength machines or to raise the intensity temporarily of your biceps workout.这是另一个可以做的人也没有谁能够获得鹦鹉螺或豪迈力量机器或提高强度暂时的二头肌锻炼。

Superset one set of barbell curls to failure with a close grip, hands facing you (like a chin up) lat pull-down using only a contraction and negative.超一组杠铃卷发失败了密切的抓地力，面对你的手（如下巴上）拉下拉仅仅使用一个收缩和消极的。 After finishing your barbell curls to failure, go immediately to a lat pull-down machine where you have your training partner pull down the bar to your upper chest and you hold it in the contracted position for seven to ten seconds until you can not hold it any longer, at which point you continue with a slow negative.毕业后您的杠铃卷发失败，请立即向纬度下拉式机器，那就是你有你的训练伙伴下拉栏上的胸部和你持有在承包的立场七至十秒钟，直到你不能拥有它不再，而此时你继续缓慢消极的。 Your lats will be fairly fresh but you biceps after your curl will be wasted allowing the lats to push your biceps driving the intensity of contraction higher.您拉特将是相当新鲜，但您二头肌卷曲后，您将允许浪费拉特把您的驾驶二头肌收缩强度更高。

(Authors Note: I suggest if you are doing a bicep movement after back, and are doing a pull-down for back, you drop the pull-down for back on that day and do just the hold for the biceps.) （作者注：我建议如果你正在做二头肌运动后回来了，正在做下拉式的回来，你丢的下拉式上的这一天也只是举行的二头肌。 ）

BE CAREFUL WITH TECHNIQUES小心技术

Be careful to not overuse these techniques.小心不要过度使用这些技术。 Use them for a couple or three workouts and then go back to training to failure.使用他们的一对夫妇或三年训练，然后回到训练要失败的。 The leap in intensity is great.的飞跃，强度是巨大的。 Always manage your volume and frequency as you get bigger and stronger.一向管理您的音量和频率相对的你做大做强。

ABBREVIATED ROUTINES略例程

If you are doing an abbreviated routine in which you are not doing direct bicep work, you can incorporate some of these techniques such as contractions and negatives… and partials.如果你正在做例行的缩写在你不这样做的直接二头肌的工作，您可以将其中的一些技术，如收缩和底片...和partials 。 However, do not get stuck using any technique for a long period of time or every workout as they can lead to overtraining very quickly if not managed properly.然而，不卡住使用任何技术，在很长一段时间或每锻炼因为它们可以导致过度很快，如果不妥善管理。

Bill Sahli is a 35 year veteran X Competitive Bodybuilder, HIT Trainer, Author and Life Coach.条例草案Sahli是一个35岁老将X竞技健美，受培训者，作者和生活教练。

Bill is author of the E-book “RU Serious ®?- High Intensity Bodybuilding and the Audio Teleseminar - High Intensity Mindset found at ” http://www.ruserious.info条例草案是作者的电子书“茹严重® ？ -高强度健身和音频T eleseminar-高强度心态发现”h t tp://www.ruserious.info

He is available for personal instruction on a limited basis.他是为个人提供指导，在有限的基础。 He has trained bodybuilders, athletes, professions, the handicapped & both men and women.他曾受过训练的健美运动员，专业，残疾人及男性和女性。 His amazing techniques save hours in the gym, with most clients training 15-30 minutes within a week, allowing them to reach their goals in record time.他惊人的技术节省时间在健身房，大多数客户15-30分钟的训练在一个星期内，使他们能够达到自己的目标在创记录的时间。 You can reach Bill at rruserious@gmail.com您可以在条例草案rruserious@gmail.com