The Sunday News
Simon Gama
My advice to young bodybuilders who want to become more involved in the sport is to do so gradually, because success comes only to those who work hard.
I apply this philosophy to all aspects of bodybuilding.
I have been asked to share my secrets on how to quickly develop into a pro-bodybuilder. Let me tell you up front, there are no secrets. Becoming a pro takes hard work.
One guy in his early 20s asked me for secrets to help develop his biceps, which he thought lagged behind the rest of his physique.
He had tried the routines of various pros and felt they didn’t work for him.
I quickly made it clear that bodybuilding is a process. You can glean much from the routines of pros, but you can’t adopt everything pros do and expect to achieve the same results. First, you must make an honest appraisal of your skill level as a bodybuilder. If you are a beginner — I call everyone who has not been training regularly for at least four or five years a beginner — you must limit the amount of training you do for each body part, especially for small body parts, such as biceps and triceps.
Second, follow my biceps “secrets.”
Perform no more than three all-out sets of three exercises. More than that will undercut your gains, pyramid up in weight for each set.
Perform 15, then 10, then six reps, increasing the weight for each set for all three exercises, use at least one free-weight exercise, such as barbell curls, cambered-bar curls or dumbbell curls, in your biceps routine. Better yet, use two of these free weights stimulate more muscle growth, don’t rely too much on machines or cables. Save these for when you have progressed past the beginner stage and are satisfied with the size of your biceps. Cables and machines are better for adding detail than for adding size.
That’s it. Those are my secrets.
If you have tried all possible biceps exercises and have been training for several years, but still aren’t seeing the improvement or growth you want in your biceps, then you might have a genetic weakness.
If you see growth and you have good genetics, you must stay dedicated. Guys who are blessed with the best genetics and total dedication are the ones who will be the pros of the future.-Additional information from online sources.
The writer is a fitness coach based in Bulawayo.
