❓Who is training biceps today in New Year Shred?

As we discussed in yesterday’s lesson, the biceps are composed of the biceps brachii and the brachialis. Within these muscles you have two types of muscle fibers; type I (slow twitch) and type II (fast twitch).

🔳Type II fibers make up ~60% of the biceps and should be trained with higher intensities (weight) and in a moderate rep range. However, type I fibers make up ~40% and should be trained at lower intensities and higher reps. Therefore, your biceps training should be divided into 6 out of 10 workouts with higher intensities and 4 out of 10 at 40%.