How do you get Muscles(BICEPS!!!!) harder!?!?!?

Anoby · Post by **Anoby** » Sun Jan 21, 2007 1:21 pm

I know to get power you gotta do fast speedy exercises and for cuts/tone/definition(/endurance) you gotta do high rep exercises and for muscle mass you gotta do low reps with alot weight.

But what do you need to do to make your muscles harder!?!?!?!?! do you just need to keep building mass to make em hard or wut?

i workout but biceps are so soft, they pretty big but they are not hard!

Sportsman4920 · Post by **Sportsman4920** » Sun Jan 21, 2007 4:07 pm

Over time, simply working the muscle with any rep count will make your muscle harder when you flex. That said, there are a few ways to speed up the process. First, you must make sure you are really squeezing the muscle at the top of the movement and holding it for 1-2 seconds. Another way is to do a static rep. This is where you hold the last rep of your final set of an exercise in the contracted position as long as you can.

swanso5 · Post by **swanso5** » Sun Jan 21, 2007 8:03 pm

10 x 3 will do the trick the trick using the same wt each set...this will build sarcomere hypertrophy which will actually make the contractile proteins larger and not sarcoplasmic hypertrophy which is just water and glycogen basically...search chad waterbury stuff at t-nation.com for full programs