4 min read
Massaging Biceps - The Best Way!
Felix Weber
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Diets Premium Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Felix Weber | min read 4 min | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
In this article, I will present a fantastic method through which you can compel the muscles of the biceps and triceps to almost maximal growth. If you have been training for many years, tried diverse methods, and your diet is well balanced, yet your arms are not developing, this form of training is just right for you. In this entire article, I will dedicate myself to the training method for the two-headed and three-headed muscles of the arm, known as Fader training.
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The complication concerning the volume of the double-headed arm muscles
The mentioned muscles are a reason for pride for every bodybuilder... each athlete develops them with utmost care for every minute detail... however, at a certain juncture, the bodybuilder attains his maximum training potential... subsequently, the undesired stagnation surfaces for everyone... how does one manage such a predicament?
Unsubduable dormancy
There are many captivating methods and training systems that effectively and systematically terminate training stagnation. Fader training is a radical and controversial method created precisely for such instances. If you have already tested all other methods, then apply this training. You will notice the results faster than you believe. Skepticism will disappear, and your training knowledge will expand.
Fader Training – a remedy for lack of advancement
Fader training is a method centered on physical and mental training, based on high training volume and frequency, and on the mind's capacity for psychological resilience and willpower. It was devised by Dr. Jonathan Fader at the Sports Psychology Clinic in New York City. He integrates in one system the psychological facets of training with maximum muscle hypertrophy. According to his studies, everything hinges on the might of our mind, including the muscles' capability to regenerate and grow. This method has produced astonishingly positive outcomes among many renowned bodybuilders.
Individual detailed description of the product
Fader shoulder training entails carrying out two exercises, one of which is intended for the three-headed shoulder muscles and the other for the two-headed shoulder muscles in the superseries. A specific number of repetitions of each of these exercises must be performed in a precisely determined number of sets. The training is conducted daily. The time spent on performing the exercises is also significant. The exercises should be performed immediately before bedtime. During the performance of the exercises, maximum concentration should be placed on the movements performed and the visualization of the work and expected training results. The brain should be challenged equally as much as the muscles. At this time, there is no room for anything other than the imagination of how the muscles are developing. This may seem strange, but the results achieved with this method speak for themselves.
The training project
The training program is extremely simple and unchanging. It must be applied with absolute and conscientiousness to ensure the desired results. Below are the training guidelines: train 7 days a week; exercise immediately before bedtime; after training do not eat anything or perform any other activity other than the necessary toilet; use two dumbbells with adjustable weight; do one triceps exercise and one biceps exercise as part of the superset; do not train the shoulders during the rest of the traditional workouts in the gym; increase our calorie and protein intake in our diet; sleep at least six hours a day; perform short muscle contractions and avoid maximum contraction and stretching of the muscle; choose such weight that we perform the planned number of sets and repetitions without rest breaks in between. The Superserie training program includes: 100 repetitions of skull crushers (French pressing with dumbbells in the hammer grip) with dumbbells and 60 repetitions of hammer curls (dumbbell curls in the hammer grip). We do three of these sets without rest breaks in between.
What are the principles of operation of this process?
Many people are asking, how does this system operate? The magic of this method lies in our psyche. It has been confirmed that if a person performs an intense activity right before going to sleep, that they are thinking about, their brain visualizes the work done during sleep, interacts with the nervous and hormonal systems. The human psyche and its potential remains to a very large extent a mystery to researchers. Every year, new facts are discovered in the course of studies. Fader training is based on the power of the psyche and deadly muscle hypertrophy. It's a method for very advanced bodybuilders who can visualize their training goal and achieve everything that can bring them closer to it.
Summary
As one can notice, Dr. Fader's system is a contentious method that does not solely depend on brute physical strength, but also on mental exertion. If the condition of muscle stagnation has persisted for a considerable duration, and methods for its surmounting are deficient, it is worthwhile to try this system -- we have nothing to forfeit, but much to acquire.
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