To get rid of those trouble spots and get that perfect body, you don't need to
do biceps and triceps exercises.
Not exact matches
Food processor would
do the job within a few seconds but using the hand will tone your
biceps and triceps nicely.
You can also
do simple
bicep curls,
tricep raises,
and chest presses with a set of hand weights.
People that want to make their arms huge know that the
triceps are far larger than the
biceps and they want to take advantage of that, so if they're
doing ten sets for their
biceps, they'll
do fifteen for the
triceps.
There is another reason the
triceps are being overtrained — when you're
doing back workouts your
biceps come into play
and they get a bit stressed as well, but when you're
doing chest or shoulder workouts (consisting of pressing movements or dips in the case of your chest), your
triceps are activated instead.
When it came time for arms, we were instructed to
do many of the same moves I've come to expect at SC (think:
bicep curls,
tricep extensions,
and punches), only this time with slower reps
and heavier weights.
Here you
do three hours of paired
biceps and triceps exercises.
However, don't forget that the overall stress of
bicep and tricep involvement as secondary muscles in exercises which primarily target other body parts is still somewhat cumulative
and it can unfavorably increase catabolism (muscle breakdown), so you should still be careful about the volume of direct
and indirect work you
do.
The
biceps and triceps are actually small muscle groups which
do not require a lot of training in order to grow.
For his
biceps and triceps, he starts by
doing 4 sets of 12 reps of preacher curls, then the same amount of dumbbell
bicep curls, hammer curls, barbell curls,
triceps pushdowns (with a rope attachment),
triceps overhead extensions (also with a rope)
and a single set of
triceps dips until he reaches muscle failure.
When it comes to achieving an amazing upper half, it's not enough to
do just
bicep and tricep moves.
No need to
do biceps if you have worker super-hard on pullups
and no need for
triceps when you've
done a few sets of dips.
Because the muscles comprising the arm, the
biceps and triceps are small muscles
and do not need a big amount of stimulation in order to grow.
If you regularly
do superset
biceps and triceps workouts or forced reps of bench presses
and side lateral drop sets, it's highly unlikely that you will be able to put the same pressure on your legs as well, just because it's going to hurt too much.
So in order to build big arms it's best that you build a workout routine revolving around the three big lifts — the SQUAT, the DEADLIFT
and the BENCH PRESS,
and instead of
doing 15 + sets of isolated
biceps curls
and triceps extensions that will just overtrain your arms, you could
do a simple routine
and try to get the poundage's up in time.
-- He usually works out 6 days a week
and takes 1 day of rest on the seventh day — He
does 3 - 4 sets per exercise — He trains
biceps and triceps on the same day — He trains all big muscle groups once a week (legs, chest, back
and shoulders)
and the small ones twice a week (
triceps,
biceps, calves)-- His favorite muscle group are the legs, which is why he trains them on Saturday when he has the most time.
«Building momentum by swinging your arms when
doing a move like a
bicep curl or a
tricep push - down sacrifices results by not controlling the eccentric phase,
and also increases your risk of injury,» says Irv Rubenstein, PhD, exercise physiologist
and founder of STEPS Fitness, a science - based fitness facility in Nashville, Tenn..
Don't me wrong here; I'm NOT saying that direct
bicep and tricep exercises are unnecessary or that they don't play a role in the process of building big arms.
But unfortunately,
bicep curls,
tricep pushdowns, abdominal crunches, leg extension machines,
and a host of other ineffective
and potentially damaging exercises
do not accomplish the intended goals for the endurance athlete.
Everyone has certain muscles that are genetically weaker
and stronger than others,
and there are of course lifters out there who
do have their
biceps and triceps as a legitimate weak point.
While
doing biceps curls
and triceps extensions for a massive arm workout while this might give you the temporary arm pump that you are striving for, that is not enough.
Let me know if you have any questions,
and post some pictures of you
doing bicep curls
and triceps extensions at home on my Facebook Wall!
Direct
bicep and tricep training should be viewed more as a supplemental portion of the arm building process in order to fully optimize their development
and squeeze out that extra 10 - 20 % of growth that your chest / shoulder / back training doesn't provide.
For example, you could
do rows
and then bench press, or
bicep curls followed by
tricep extensions.
For me, there are some muscle groups I don't want to enlarge (
biceps and calves)
and there are others I particularly like being toned (
triceps and glutes).
Again, don't lock the elbows, keep
biceps and triceps engaged.
Regular pushups
do work your arms to a lesser degree, but push up variants such as the
biceps push up or the diamond pushup target your
triceps and biceps more.
Yes, you can
do pull - ups
and push - ups
and triceps dips, but when it comes to working your
biceps fully, some resistance really comes in handy.
2) You can
do your
triceps in conjunction with your chest
and biceps, your chest / shoulders, or shoulders /
biceps.
But in this class, you double up weights
and do all your
bicep curls,
tricep extensions, shoulder presses,
and such at a much slower speed.
The first thing you want to
do is choose one exercise per muscle group (legs, chest, shoulders, back, abs,
biceps and triceps.
I
do a day 1, day 2, day 3 kinda deal
doing chest + shoulders day 1,
bicep +
tricep day 2,
and legs + back day 3.
Many people are telling me to
do calisthenics because of exercises like the chin up
and the diamond push up are very good compound exercises which target your back, abs, chest,
biceps and triceps.
MMA Kickbox Fri: STS Disc # 30 (Shoulders,
Biceps,
Triceps) Sat: Shock Cardio... Cardio Core Circuit Sun: Enjoy a scenic walk (or a complete day of rest)
and also
do my closing stretch from any of my Shock Cardio or STS workouts.
You tried several
biceps and triceps exercise variations, but for some reason your arms don't seem to be getting any bigger.
So we might go through a squat exercise, a leg extension, a leg curl, a calf raise, we'd
do a pull - down exercise for the back, a chest press, a military press for the shoulders, one
bicep curl, one
tricep extension, finish it up with some abdominal work,
and we go right to about 15 minutes of cardiovascular interval training; quick stretch before they're
done.
Last question...
do you feel the 3 -2-1 has enough variety for
biceps and triceps?
I was thinking about
doing chest n shoulders, legs
and biceps,
and back
and triceps?
Even if you're a newbie to weight training, skip the machines in the circuit that you
do need for safe heavy lifting on leg press, chest press,
and seated row or lat pull down
and do bicep curls
and triceps exercises (see below) using dumbbells.
* When breaking up the workouts, always
do the major muscle groups (such as the chest
and back) first
and the minor muscle groups (such as the
triceps and biceps) last.
The humble push - up may not be the most glamorous exercise, but it's still one of the best body - weight exercises you can
do — it will work your chest, shoulders,
triceps,
biceps and core.
Monday chest
and bicecpt Tuesday shoulders
and back wednesday legs min 5 sets of squats Thursday
triceps and biceps and Friday light chest with whatever I might not have
done full force that week.
On Friday,
do 1 less set for each exercise, except for the
bicep and triceps exercises (only
do 4 sets each instead of 6)
So you can split the different parts of your body up, one day
do legs
and back, next day
do chest
and triceps,
and the next back
and biceps this way you can work out on consecutive days
and still have enough time for your muscles to recover.
You can
do pull - ups, push - ups, dip
and other exercises to train your
triceps,
biceps, deltoid, back,
and core.
Chest: various push - ups Back: various pull - ups (
do need a pull - up bar for this) Shoulders: Hand stand press
Biceps: close grip chins
Triceps: close grip push ups, triceps dips Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg
Triceps: close grip push ups,
triceps dips Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg
triceps dips Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches
and leg raises
Further I found that 4 - 6 sets total per larger muscle (
biceps, back,
and legs)
and 2 - 3 sets per smaller muscles (
biceps,
triceps,
and delts) produced better results than
doing more total sets or fewer total sets.
But I'm a bit worried about not getting any dedicated exercise for
biceps /
triceps if I'm not
doing (heavy) squats, dead lifts
and bench presses.
I
do also want to comment
and say in regards to
doing isolated workouts, particularly
biceps &
triceps, I steered away from
doing any isolated bi's / tri's, but in the mirror I believe I still am progressing.
***
doing compound workouts more than meets my personal needs for getting
bicep and tricep workouts.