When it come to bringing up stubborn muscle groups there are several strategies that you can try; such
as training them first in your workouts, increasing training volume,
increasing training frequency, or my personal favorite - feeder workouts.
A "feeder workout" is one of the
simplest ways to prioritize a stubborn muscle groups and it doesn't disrupt your regular gym schedule. All
you have to do is perform some light, high rep sets for your stubborn
muscle group at home in your spare time.
Shoot for 100 total reps of standing bicep curls using very light
weights (i.e. 20 pound dumbbells or even less).
Perform a set of as many
reps as you can do, rest a minute, perform another set, rest a minute,
and keep going until you pump out 100 total reps.
The idea of doing these high rep sets is to simply pump more blood and
nutrients into your stubborn muscle group on a daily basis - hence the term "Bicep Blower Upper". This will
increase blood flow and circulation to the area and it will help to
create a better mind muscle connection, which will aid with
muscle growth in that area.
Only pick ONE muscle group at a time for this technique, so in Derrick's case I recommend that he only do bicep curls. If you try and do these feeder workouts for several
body parts at the same time it will lead to burnout and over training,
especially when combined with your regular gym workouts.
Stick with your same workout routine in the gym and continue to train
your biceps the same as you normally do now. The only difference is that you're going to
add in these daily "feeder workouts" at home.
On the days that you are scheduled to train arms in the gym you can skip the extra
curls at home. But perform them on every other day of the week.
After about 6
weeks you should start to see some noticeable improvements in the
fullness and development of your biceps.
