Avere dei bicipiti belli pompati che raggiungono almeno i 42 / 44 cm di circonferenza è il sogno della maggior parte dei ragazzi che frequentano le palestre. Tutti vogliono sfoggiare le proprie braccia gonfie e guardarsi allo specchio.

Purtroppo, però, non è facile avere delle braccia belle grosse e pompate, non è semplice far pompare i bicipiti e si cade sempre nell’errore di fare una miriade di esercizi per i bicipiti con lo scopo di fari gonfiare senza rendersene conto che così facendo si porta ad uno stress esagerato su questi muscoli e di conseguenza il loro recupero sarà maggiore, con la probabilità di non avere l’effetto desiderato, ma anzi avere l’effetto opposto, cioè avere dei bicipiti sgonfi e molli.

Consigli utili 😉

In questo articolo ti darò qualche consiglio di come allenare al meglio i bicipiti insieme a qualche piccolo programma dedicato a questi muscoli.

  • Innanzitutto è importante variare gli esercizi in modo tale da andare a lavorare su inserzioni muscolari diverse. Per i principianti basta variare una volta al mese, ma i più avanzati hanno bisogno di stimoli diversi in meno tempo, anche variare all’interno della stessa settimana.
  • Variare non solo gli esercizi, ma anche il tipo di attrezzo utilizzato (manubri, cavi, bilanciere…) e il tipo di impugnatura (larga, stretta, inversa.).
  • Ogni movimento deve essere completo, braccia completamente distese e chiudere il movimento. NO mezzi movimenti.
  • I movimenti devono essere controllati e non veloci, evita di avere delle esecuzioni sbagliate. Concentrati sull’esecuzione e non sui carichi.
  • Allena bene anche i tricipiti; avere le braccia grosse non dipendono solo dai bicipiti. Parleremo in un articolo specifico su come allenare i tricipiti.

3 routine di allenamento per i tuoi bicipiti

Adesso ti mostrerò alcune 3 routine per pompare i tuoi bicipiti, ogni routine ha la durata di 4 settimane e viene svolta per una volta a settimana con la possibilità di fare qualche esercizio di richiamo nella stessa settimana. Finite le prime 4 settimane passate alla routine successiva.

La prima consiste in un allenamento semplice di adattamento.

  • Esercizio 1: Chin up alla sbarra presa stretta 5×5 (rec.1’ – 2’);
  • Esercizio 2: Curl con bilanciere 4×8 (rec. 1’);
  • Esercizio 3: Curl Hammer 3×10 (rec. 40”).

Nella seconda routine troverai degli un esercizio da fare in piramidale decrescente nelle ripetizioni e crescente nel carico, e due esercizi da fare in super serie.

  • Esercizio 1: Chin up alla sbarra presa stretta:
  • settimana 4×5 + 4” di isometria sulla sbarra (rec. 1’30”).
  • settimana 4×6 + 3” di isometria sulla sbarra (rec. 1’30”).
  • settimana 4×8 + 2” di isometria sulla sbarra (rec. 1’30”).
  • settimana 4×10 (rec. 1’30”).
  • Esercizio 2: Curl con bilanciere EZ 3×10/8/6 (rec. 1’);
  • Esercizio 3: Curl Hammer + Curl ai cavi bassi 3×10 (rec. 40”).

Nella terza routine troverai degli un esercizio da fare in piramidale decrescente nelle ripetizioni e crescente nel carico, un esercizio a recuperi bassi e un triset.

  • Esercizio 1: Chin up alla sbarra presa stretta 4×8/6/5/5 (rec. 1’30”).
  • Esercizio 2: Curl concentrato 3×10 + 10” isometria a 90° a fine serie (rec. 30”);
  • Esercizio 3: TRISET – 3 serie (rec. 1’)
  • Curl alternato 10
  • Curl bilanciere inverso 8
  • Curl ai cavi alti 12

Prova queste 3 routine di allenamento e se hai dubbi non esitare a scrivere sui commenti o a contattarmi.

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