With the most effective, well-designed, science-based muscle building program, these three considerations will help you design and arm building program that will make the muscles of your biceps and triceps bigger and more muscular and help you bust through your plateau of stalled muscle growth.
The Triceps Are a Larger Muscle Group Than the Biceps
The triceps are made up of three separate muscles on the
back of the upper arm while the biceps are made up of two relatively small separate
muscles on the front of the upper arm.
By simple virtue of the fact that the triceps are made up of three muscles rather than two makes them approximately 33% larger than the biceps before considering muscle fiber arrangement, primary function and aesthetic value.
By simple virtue of the fact that the triceps are made up of three muscles rather than two makes them approximately 33% larger than the biceps before considering muscle fiber arrangement, primary function and aesthetic value.
Because the muscles of the triceps are designed and most
used for pushing, pressing and elbow extension, they are more prone to muscle
growth than the biceps. The relatively
heavy loads that the triceps endure while bench pressing, overhead pressing and
while performing arm extension exercises stimulates muscle fiber growth and
development.
The biceps are two small muscles that are not as prone to
growth as the triceps. They are designed
for arm flexion and are called upon to assist when performing pulling movements
such as rows and pull ups.
The muscle fibers of the biceps are generally not as thick or dense as the muscle fibers of the triceps which leads to slower muscle growth of the biceps.
The muscle fibers of the biceps are generally not as thick or dense as the muscle fibers of the triceps which leads to slower muscle growth of the biceps.
In order to build large, muscular arms, all muscles of the
biceps and triceps should be exposed to varying degrees of stress and workloads.
However, by placing priority on the muscles of the triceps through pressing and arm extension exercises, you will find that the overall circumference, size and thickness of the arms will increase much more rapidly than by placing the most emphasis on the biceps.
However, by placing priority on the muscles of the triceps through pressing and arm extension exercises, you will find that the overall circumference, size and thickness of the arms will increase much more rapidly than by placing the most emphasis on the biceps.
Overreaching Can Halt Muscle Growth
The muscles of the biceps and triceps are used in just about
every compound exercise that is performed.
Therefore they are already exposed to stress during most workouts and
don’t require an abundance of additional work.
Performing an excessive amount of sets and reps of biceps
curl variations and endless sets of pressing and triceps movements may result in an overreached condition that can bring your upper arm muscle growth to a screeching
halt.
Not only will overtraining the
arms result in slowed muscle growth but it can lead to injury that will prevent
you from being able to perform your workouts at the required intensity required
to stimulate muscle hypertrophy.
Cumulative micro-trauma of the muscle fibers
can minimize contractibility and flexibility and lead to extended periods of
delayed onset muscle soreness.
Also, tendonitis of the elbows, wrists and shoulders are all common overuse injuries that can impede growth of the arms muscles by limiting the amount of stress that can be placed on the appropriate muscles.
Inability to perform targeted exercises at the appropriate intensities presents a significant barrier muscle growth.
Also, tendonitis of the elbows, wrists and shoulders are all common overuse injuries that can impede growth of the arms muscles by limiting the amount of stress that can be placed on the appropriate muscles.
Inability to perform targeted exercises at the appropriate intensities presents a significant barrier muscle growth.
Isolation Is Not Necessary for Muscle Growth
Cautious execution of isolation exercises that target the muscles of the biceps and triceps are essential for building
large, muscular arms.
While it is true that big compound movements place a degree of stress on the biceps and triceps, complete and total development of the upper arms can only result from the intelligent use of isolation exercises that specifically target the muscles of the upper arm.
While it is true that big compound movements place a degree of stress on the biceps and triceps, complete and total development of the upper arms can only result from the intelligent use of isolation exercises that specifically target the muscles of the upper arm.
In order to prevent over-training and overuse injuries and to
ensure optimal growth of the biceps and triceps, isolation exercises should be
used at appropriate frequencies with moderate volume. Pains near and surrounding the joints are an
early and important indicator that an injury is occurring or is right around
the corner.
When pain is noticed it is time to back off and reassess. One of the biggest mistakes people make is working through injurious pain and then sustain injury and experience lack of muscle growth.
When pain is noticed it is time to back off and reassess. One of the biggest mistakes people make is working through injurious pain and then sustain injury and experience lack of muscle growth.
These crucial principles and concepts are explained in-depth in the text Scientific Principles of Hypertrophy Training by Dr. Mike Israetel, Dr. James Hoffman, et al. The application of these concepts are critical for developing optimal muscularity, strength and athleticism.
Exercise Programming For Big Arms
Triceps
Considering that you will be bench pressing and overhead
pressing once per week, the below exercises, sets and repetitions are a
guideline on how to stimulate muscle growth of the upper arms with minimal risk
of over-training.
Keep in mind that your triceps will be exposed to stress while performing your big compound pushing and pressing lifts, therefore you don’t have to go overboard with isolation exercises. This example should be performed once per week for best results.
Keep in mind that your triceps will be exposed to stress while performing your big compound pushing and pressing lifts, therefore you don’t have to go overboard with isolation exercises. This example should be performed once per week for best results.
Close Grip Bench Press
3 to 5 sets of 8 to 12 repetitions with a moderate weight
Parallel Bar Dips
3 to 5 sets of as many repetitions as possible with body
weight
Once you can perform bodyweight for 12 repetitions, add
weight with a dip belt
Overhead Triceps Extensions
3 to 5 sets of 10 to 15 repetitions with a light weight
using continuous tension
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Biceps
Your biceps will experience a degree stress when you are
performing pulling exercises like rows and pull ups.
Therefore you do not need to annihilate the biceps when targeting them with isolation movements.
Therefore you do not need to annihilate the biceps when targeting them with isolation movements.
Barbell Curls
3 to 4 sets of 8 to 12 repetitions with a moderate weight
Hammer Curls
2 to 3 sets of 8 to12 repetitions with a moderate weight
2 to 3 sets of 12 to 15 repetitions with a light weight
using continuous tension
When you are planning your workout program to build large,
muscular biceps and triceps you need to carefully consider that the triceps are
larger and more prone to growth, overreaching will seriously limit your growth
potential and the careful execution and implementation of isolation exercises
are required to fully develop the upper arms.
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