The arms for many people are sometimes a problematic party, to a large extent the lack of development of bicep and triceps muscles results from the lack of genetic predisposition. Yes, not everyone can become Arnold Schwarzenegger – no matter how much time he devotes to training and nutrition. So far, genetic engineering has not made available a miracle pill that changes genes, and anabolic-androgenic steroids can do much harm along with their influence on strength and muscle mass (eg effects on the liver, kidneys, cardiovascular system, joints and ligaments, HPTA system).
Is it possible to explain the lack of training effects with weak genes? No. Certainly you can get a smaller or larger increase in muscle and strength.
There is even muscle development in the elderly, where theoretically everything is not conducive to hypertrophy (hormones, muscle composition, intense aromatization, low amount of IGF-1 / GH)! Even a small amount of androgens does not have to be an obstacle, in the studies of Erik D. Hanson et al 2, hypertrophy was noted during anti-androgen therapy, in 17 black males aged 67 years, with prostate cancer. 12 weeks of strength training increased muscle mass by 2.7%, thigh muscles volume by 6.4%, power by 17%, strength by 28%, and everyday functionality (eg walk on 400 m, climb stairs, sit down and get up from the chair) increased by 20%. In addition, the amount of body fat decreased by 2.2%. And all this under conditions where the total testosterone level was on average 19.3 ng / dL, which is eighteen times less than the norm. It is> 350 ng / dL) and the free testosterone concentration was 3 pg / ml, while the norm is more than 52 pg / ml – that is, FT was seventeen times below the norm. What’s more, strength training has doubled the amount of free and total testosterone!
Technical and training mistakes that prevent success are also common. In women, attention should be paid to details affecting the outcome, e.g. a completely different hormonal background, depending on the phase of the menstrual cycle. For example, in the latest research, Thomas B. Price and K. Sandersa 1, women have much higher glycogen stores if they are in the follicular phase (eg in the quadriceps of the thigh or two-headed arm). In addition, during the same exercise, ladies in the follicular phase consumed an average of 63% more glycogen from the biceps muscle for an hour than in the luteal phase (the luteal phase had a consumption of 10.3 ± 1.3 mmol / L per hour, while in the follicular phase 16.8 ± 4.8 mmol / L per hour). Although it should be added that the total amount of glycogen used was not significantly different between the cycle phases for the bivalve mice (16.0 ± 2.0 mmol / L in the luteal phase and 15.9 ± 4.3 mmol / L in the follicular phase) .
Turning to the things first, the development of the muscles of the arm makes it difficult …
I will not quote here a dozen studies on this subject, people interested will find it easily – as I have written about it many times. In short, if you use the FBW model – it forces the order of training, which may be suboptimal for arm muscle hypertrophy. Of course, training the whole body on one session is an interesting alternative to the split model – but … there are many myths associated with it. Among others assuming minimalist FBW programs sounds just indirect stimulation of small muscle parts, and the stimulus give large muscle parts. Unfortunately, scientific research does not confirm this. 3. Just for muscle hypertrophy of the arm, it turned out better … a separate training on the biceps arm.
In the study of Daniel WD Westa et al. In one day, participants performed only isolated arm bending, it was the day of Low Hormones (NH). On the other day, the participants performed an identical exercise for the biceps (second arm), after which they started to exercise the legs, to raise the amount of hormones (High Hormones = WH). On the day of high hormones, the subjects performed 5 series of 10 repetitions of leg extrusion (gantry) and 3 superseries after 12 repetitions of leg straightening on the machine and leg flexion lying down (quadriceps and two-headed thighs), with a 90% maximum load of 10 reps. Leg training results more than five times higher concentration of lactic acid (10.5 mmol) vs biceps (2 mmol). Both the level of free and total testosterone was several times higher when training WH (legs). The increase in isometric force was comparable (20 vs. 19%). The record increase per 1 rep was slightly larger for the WH group. After NH training (the biceps alone) no increase in the amount of growth hormone, IGF-1 or testosterone was noted. After the WH training, there was a high increase in GH, IGF-1 and testosterone 15 and 30 minutes after the end of the WH session. The cross-section of muscles increased by 12% during NH training and by 10% in the WH group. There were no significant differences in increments of 3.
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If it’s time for you to take priority – then forget about the FBW training for a moment. He enforces the unfavorable order of exercises. You start practicing biceps and triceps with full fatigue, because you have long wanted to go home. Note – I am not saying that FBW training is bad or harmful, it can simply be suboptimal to the growth of the biceps and triceps muscles. Nothing will hurt you to try a different approach. My suggestion – do an experiment once – a short warm-up and go straight to arm muscle training right away.