Сколько раз в месяц нужно тренировать бицепс: какой должен быть промежуток между тренировками?

Одного раза в неделю достаточно. Мышцы растут не во время тренировки, а во время отдыха. Во время тренировки происходит травма (надрывы) в мышечных волокнах, и во время отдыха мышечные волокна восстанавливают свою структуру, а в местах надрывов происходит утолщение (гиперплазия). Есть такая поговорка — где тонко, там и рвется. Так вот она применительна и к анатомии. Организм это понимает, поэтому в местах надрывов и происходит утолщение волокон, чтобы в будущем они не рвались. Так вот для адекватного роста мышц волокна должны успевать восстанавливаться. В то же время мышцы должны оставаться в тонусе и помнить ту нагрузку, которую давал организм (мышечная память тоже существует), поэтому долго отдыхать тоже вредно. В общем методом научного тыка бодибилдеры пришли к выводу, что неделя — самый оптимальный промежуток между тренировкой одной группы мышц.

Очень желательно, чтобы мы работали с этими группами мышц как дополнение к другим рутинам. Например, бицепс в тот же день мы делаем грудным и трицепс с дорсальным, чтобы влиять на них гораздо больше, потому что и вмешательство в рутину основных мышц и работа будут более завершенными.

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