Suggestions on inner bicep stretching facia

[LifeSTRONG]

Ok I know this is a shitty picture but when I get a pump basically my whole bicep swells except for where the head starts about 3 inches up. its like flat where I can feel the facia doesn't want to stretch. Anyone have any suggestions on what can be done to tear that facia so my lower bi can grow cause that's what makes my bi's look like shit at a hang.

 

[Mayne]

I like incline inner bicep curls or spider curls, I rotate between these, both hit inner head hard. Do the palm twist pinky up when doing spider curls also if allowed by weight used

 

[Demondosage]

you are doing too much. I too experience this!! Its like my arms look good and pumped the first couple sets and then if I continue on they will begin to look flat or dimpled. I will begin losing pump actually, almost like the damage results immediately minus the same pump I get in other muscles. I would cut ur volume down or hit them 2-3x per week in HIT fashion without much volume. Hit them hard for a couple sets and be done with it, then come back a couple days later and attack them with a different exercise, again for low volume. I more less "touch on them" but do it often

 

[Docd187123]

The muscle fascia grows when it needs to. Simply stretching out does nothing to make it grow.

 

[LifeSTRONG]

you are doing too much. I too experience this!! Its like my arms look good and pumped the first couple sets and then if I continue on they will begin to look flat or dimpled. I will begin losing pump actually, almost like the damage results immediately minus the same pump I get in other muscles. I would cut ur volume down or hit them 2-3x per week in HIT fashion without much volume. Hit them hard for a couple sets and be done with it, then come back a couple days later and attack them with a different exercise, again for low volume. I more less "touch on them" but do it often

It was like today was actually chest day so I just touched on tri's as well, then I did one set of feeder curls 15 lbs (bi's were already fully pumped without any exercise before hand). This effect on my arm had already been apparent without exercise its like the dimple you explain, or as if a rubber band was wrapped around that section of arm, almost like a seperation. It does not effect my pump though, As I will try more weight and less volume and see if this helps. Sorry bout the pic I was sitting in my chair with no pump I just wanted to show the section of arm where this was taking place. Thanks

 

[LifeSTRONG]

The muscle fascia grows when it needs to. Simply stretching out does nothing to make it grow.

Isn't part of expanding the muscle for size by forcing blood and a pump into it to be able to stretch it and give the muscle more room to grow. Well rounda bouts the theory not really as simple as I explained it though.

 

[Docd187123]

Isn't part of expanding the muscle for size by forcing blood and a pump into it to be able to stretch it and give the muscle more room to grow. Well rounda bouts the theory not really as simple as I explained it though.

That's a common theory yes but just a theory.

 

[Demondosage]

That's a common theory yes but just a theory.

if this was true then the bulk of professional bodybuilders would not train for the pump and programs like fst-7 wouldnt work as well as they do. From my experience there is definitely something to be said for it. When I dieted down for my last show I did fst-7 and man, I can tell you my muscles looked much larger and full of volume

 

[Docd187123]

if this was true then the bulk of professional bodybuilders would not train for the pump and programs like fst-7 wouldnt work as well as they do. From my experience there is definitely something to be said for it. When I dieted down for my last show I did fst-7 and man, I can tell you my muscles looked much larger and full of volume

Well the pump does have some to do with hypertrophy but that has more to do with flushing the area with blood and nutrients as well as other things not necessarily the stretching of the fascia itself.

I know you and Brutus among others have had good success with programs like FST-7 and I'm not taking that away from you guys but are you sure it was bc of the stretching and not bc of something else to do with the program? Maybe the increased volume, maybe the pump (and not stretching), or soemthing else could have been the cause of your progress while on that program?

 

[Demondosage]

Well the pump does have some to do with hypertrophy but that has more to do with flushing the area with blood and nutrients as well as other things not necessarily the stretching of the fascia itself.

I know you and Brutus among others have had good success with programs like FST-7 and I'm not taking that away from you guys but are you sure it was bc of the stretching and not bc of something else to do with the program? Maybe the increased volume, maybe the pump (and not stretching), or soemthing else could have been the cause of your progress while on that program?

to be honest I think muscle fascia is mostly genetic, but the theory on pump I do believe has some truth to it. When u look at bodybuilders of the past like Serge Nubret, their entire training regimen was based around pump and squeeze. Now, one thing you do have a valid point on and something. i didnt think of up until now, is units of work in a given time frame. This could have a lot to do with it as well. Who knows, I just know my look was much better when I trained for pump last time I was comp prepping

 

[Docd187123]

to be honest I think muscle fascia is mostly genetic, but the theory on pump I do believe has some truth to it. When u look at bodybuilders of the past like Serge Nubret, their entire training regimen was based around pump and squeeze.

I'm in agree acne with you in the fascia. It's genetic and will stretch accordingly as the muscles grow. I don't believe it to be a limiting factor or cause lack of growth.

Also agree about the pump. I don't think it's necessary to train for a pump to grow but it certainly can help and is another variable to throw in the mix if something stagnates.

Now, one thing you do have a valid point on and something. i didnt think of up until now, is units of work in a given time frame. This could have a lot to do with it as well. Who knows, I just know my look was much better when I trained for pump last time I was comp prepping

Like I said, not trying to take your progress away from you at all. Glad you had success with it while meet prepping. Some thoughts:

1) could you looking better last meet be bc of you being glycogen depleted from dieting down and this program not robbing you of what glycogen you had whereas other programs you've ran during meet prep did? Maybe causing the flat look or whatever it's called? Or are you talking about something else?

2) training volume certainly goes into hypertrophy. If you keep a log book it's easy enough to see if the volume went up or down or stayed the same. Just multiply sets x reps x weight used and get a total volume calculation and compare with other training protocols you've done.

 

[Demondosage]

honestly I took a moderate carb approach last time instead of a depletion. So this may have worked hand in hand with the pump, because obviously it goes away a lot when carbs get restricted