BICEPS & TRICEPS TRAINING TIPS:
When it comes to arm training, one muscle in particular always seems to hog the spotlight.
The biceps brachii is the large two-headed muscle that makes up much of your upper arm, but it doesn’t work alone.
The brachialis and brachioradialis muscles, which help flex the elbow joint, also contribute size and shape to the pipes, though it takes a little extra manipulation to get them to grow. The brachioradialis makes up a good part of your forearm as well and will complete your arm development by adding a Popeye-like lower arm to that bulging biceps. In other words, biceps training isn’t just about training the biceps.
ARM YOURSELF
Most people start their biceps routine with a straight bar curl, arguably the best mass-building move there is for the bodypart. But starting there fatigues some of the smaller muscles of the arm, making it hard to get them to respond later in your routine and thus hampering long term mass gains. Although most research would argue against working smaller muscles first, this may be your best option because it stimulates all the elbow flexors and increases total muscle recruitment right out of the box. Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run. The below routine starts with a handful of 12-rep sets of hammer, cable and Scott curls to get your arms gassed before heading to the traditional mass-building straight-bar curl. The workout finishes with a strong semi-isolated lift – seated dumbbell curl – that will help round out your biceps peak. If you prefer to train your biceps on their own day, use the higher volume Workout 1. If you decide to add them in with other bodyparts, choose Workout 2, which includes half as many sets to ensure maximum recovery for maximal gains.
BI-FOCAL ROUTINE
Workout 1 (if training biceps with no other bodyparts)
Exercise Sets Reps Rest
Hammer Curl 4 12 90 sec.
Cable Curl 3 12 90 sec.
Scott Curl 2 12 90 sec.
Barbell Curl 4 8 2 min.
Seated Dumbbell Curl 3 10 75-90 sec.
Workout 2 (if training biceps with one or more other bodyparts)
Exercise Sets Reps Rest
Hammer Curl 2 12 90 sec.
Cable Curl 1 12 90 sec.
Scott Curl 1 12 90 sec
.Barbell Curl 2 8 2 min.
Seated Dumbbell Curl 2 10 75-90 sec.
Triceps Workouts!
Welcome to our tricep workout section! There are different tricep workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Many bodybuilders do plenty of isolation exercises in their triceps workouts, but much of their development in this muscle group still comes from pressing exercises. Whenever you do bench presses, inclines, declines, or dips for pectorals, you are also stressing your triceps. And whenever you do any type of overhead presses for deltoids, you are placing intense stress on your triceps muscles as well. Thus , the potential for overtraining is high when it comes to training triceps, because these arm muscles come into play in so many chest and shoulder exercises.
Here are some exercises to help you get huge triceps without overtraining them. You can incorporate these tricep workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here?
Welcome to our tricep workout section! There are different tricep workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Many bodybuilders do plenty of isolation exercises in their triceps workouts, but much of their development in this muscle group still comes from pressing exercises. Whenever you do bench presses, inclines, declines, or dips for pectorals, you are also stressing your triceps. And whenever you do any type of overhead presses for deltoids, you are placing intense stress on your triceps muscles as well. Thus , the potential for overtraining is high when it comes to training triceps, because these arm muscles come into play in so many chest and shoulder exercises.
Here are some exercises to help you get huge triceps without overtraining them. You can incorporate these tricep workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here?
Exercise/Beginner
Routine #1 # of Sets # of Reps
Close-Grip Bench Presses 3 sets 12-6* reps
Pulley Pushdowns 2 sets 8-12 reps
Exercise/Intermediate
Routine #1 # of Sets # of Reps
Triceps Parallel Bar Dips 3-4 sets 12-6* reps
Incline Barbell Triceps Extensions 2-3 sets 8-12 reps
Exercise/Advanced Routine #1 # of Sets # of Reps
Pullover-and-Presses 4 sets 12-6* reps
Lying Barbell Triceps Extensions 4 sets 8-12 reps
Dumbell Kickbacks 4 sets 8-12 reps
*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*
Here are some other workouts ---------
Exercise/ Routine #1 # of Sets # of Reps
Lying Triceps Extensions 3 sets 10-12 reps
Triceps Pushdowns 4 sets 10-12 reps
Lying Dumbbell Extensions 4 sets 10-12 reps
Dips Between Benches 3 sets To Failure
Exercise/ Routine #2 # of Sets # of Reps
Close-Grip Bench Presses 4 sets 6-10 reps
Triceps Pushdowns 4 sets 8-10 reps
Bent-Over Rope Extensions 4 sets 10-12 reps
One to Two Arm Dumbbell Extensions 2-3 sets 10-12 reps
Exercise/ Routine #3 # of Sets # of Reps
Lying Triceps Extensions 3-4 sets 6-15 reps
Triceps Pushdowns 3-4 sets 6-15 reps
One-Arm Cable Extensions 3-4 sets 6-15 reps
Exercise/ Routine #4 # of Sets # of Reps
Single Dumbbell Seated TricepsExtensions 4 sets 8-12 reps
Decline Barbell Triceps Extensions 3 sets 8-12 reps
Pulley Pushdowns 2-3 sets 8-12 reps
Exercise/ Routine #5 # of Sets # of Reps
Seated Barbell Triceps Extensions 6 sets 10-15 reps
One Arm Dumbbell Triceps Extensions 6 sets 10-15 reps
Pulley Pushdowns 6 sets 10-15 reps
Exercise/ Routine #6 # of Sets # of Reps
Lying Triceps Extensions 4-6 sets 6 reps
High Pulley, Long Cable
Triceps Extensions 4-6 sets 6 reps
Kneeling High Pulley, Long Cable
Triceps Extensions 4-6 sets 6 reps
Exercise/ Routine #7 # of Sets # of Reps
Pulley Pushdowns 4 sets 8-12 reps
Cable Triceps Extensions 4 sets 6-8 reps
Seated Single Dumbbell
Triceps Extensions4-6 sets8-10 reps
Exercise/ Routine #8 # of Sets # of Reps
Close Grip Bench Presses 4-5 sets 12-6* reps
Pulley Pushdowns 4 sets 8-10 reps
Seated One Arm Dumbbell
Triceps Extensions 3 sets 8-10 reps
Exercise/ Routine #9 # of Sets # of Reps
Lying Barbell Triceps Extensions 5 sets 6-10 reps
Close Grip Bench Presses 5 sets 6-10 reps
Pulley Pushdowns5 sets8-12 reps
Exercise/ Routine #10 # of Sets # of Reps
Close Grip Bench Presses 3 sets 10-12 reps
Decline Barbell Triceps Extensions 3 sets 10-12 reps
The biceps brachii is the large two-headed muscle that makes up much of your upper arm, but it doesn’t work alone.
The brachialis and brachioradialis muscles, which help flex the elbow joint, also contribute size and shape to the pipes, though it takes a little extra manipulation to get them to grow. The brachioradialis makes up a good part of your forearm as well and will complete your arm development by adding a Popeye-like lower arm to that bulging biceps. In other words, biceps training isn’t just about training the biceps.
ARM YOURSELF
Most people start their biceps routine with a straight bar curl, arguably the best mass-building move there is for the bodypart. But starting there fatigues some of the smaller muscles of the arm, making it hard to get them to respond later in your routine and thus hampering long term mass gains. Although most research would argue against working smaller muscles first, this may be your best option because it stimulates all the elbow flexors and increases total muscle recruitment right out of the box. Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run. The below routine starts with a handful of 12-rep sets of hammer, cable and Scott curls to get your arms gassed before heading to the traditional mass-building straight-bar curl. The workout finishes with a strong semi-isolated lift – seated dumbbell curl – that will help round out your biceps peak. If you prefer to train your biceps on their own day, use the higher volume Workout 1. If you decide to add them in with other bodyparts, choose Workout 2, which includes half as many sets to ensure maximum recovery for maximal gains.
BI-FOCAL ROUTINE
Workout 1 (if training biceps with no other bodyparts)
Exercise Sets Reps Rest
Hammer Curl 4 12 90 sec.
Cable Curl 3 12 90 sec.
Scott Curl 2 12 90 sec.
Barbell Curl 4 8 2 min.
Seated Dumbbell Curl 3 10 75-90 sec.
Workout 2 (if training biceps with one or more other bodyparts)
Exercise Sets Reps Rest
Hammer Curl 2 12 90 sec.
Cable Curl 1 12 90 sec.
Scott Curl 1 12 90 sec
.Barbell Curl 2 8 2 min.
Seated Dumbbell Curl 2 10 75-90 sec.
Triceps Workouts!
Welcome to our tricep workout section! There are different tricep workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Many bodybuilders do plenty of isolation exercises in their triceps workouts, but much of their development in this muscle group still comes from pressing exercises. Whenever you do bench presses, inclines, declines, or dips for pectorals, you are also stressing your triceps. And whenever you do any type of overhead presses for deltoids, you are placing intense stress on your triceps muscles as well. Thus , the potential for overtraining is high when it comes to training triceps, because these arm muscles come into play in so many chest and shoulder exercises.
Here are some exercises to help you get huge triceps without overtraining them. You can incorporate these tricep workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here?
Welcome to our tricep workout section! There are different tricep workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Many bodybuilders do plenty of isolation exercises in their triceps workouts, but much of their development in this muscle group still comes from pressing exercises. Whenever you do bench presses, inclines, declines, or dips for pectorals, you are also stressing your triceps. And whenever you do any type of overhead presses for deltoids, you are placing intense stress on your triceps muscles as well. Thus , the potential for overtraining is high when it comes to training triceps, because these arm muscles come into play in so many chest and shoulder exercises.
Here are some exercises to help you get huge triceps without overtraining them. You can incorporate these tricep workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here?
Exercise/Beginner
Routine #1 # of Sets # of Reps
Close-Grip Bench Presses 3 sets 12-6* reps
Pulley Pushdowns 2 sets 8-12 reps
Exercise/Intermediate
Routine #1 # of Sets # of Reps
Triceps Parallel Bar Dips 3-4 sets 12-6* reps
Incline Barbell Triceps Extensions 2-3 sets 8-12 reps
Exercise/Advanced Routine #1 # of Sets # of Reps
Pullover-and-Presses 4 sets 12-6* reps
Lying Barbell Triceps Extensions 4 sets 8-12 reps
Dumbell Kickbacks 4 sets 8-12 reps
*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*
Here are some other workouts ---------
Exercise/ Routine #1 # of Sets # of Reps
Lying Triceps Extensions 3 sets 10-12 reps
Triceps Pushdowns 4 sets 10-12 reps
Lying Dumbbell Extensions 4 sets 10-12 reps
Dips Between Benches 3 sets To Failure
Exercise/ Routine #2 # of Sets # of Reps
Close-Grip Bench Presses 4 sets 6-10 reps
Triceps Pushdowns 4 sets 8-10 reps
Bent-Over Rope Extensions 4 sets 10-12 reps
One to Two Arm Dumbbell Extensions 2-3 sets 10-12 reps
Exercise/ Routine #3 # of Sets # of Reps
Lying Triceps Extensions 3-4 sets 6-15 reps
Triceps Pushdowns 3-4 sets 6-15 reps
One-Arm Cable Extensions 3-4 sets 6-15 reps
Exercise/ Routine #4 # of Sets # of Reps
Single Dumbbell Seated TricepsExtensions 4 sets 8-12 reps
Decline Barbell Triceps Extensions 3 sets 8-12 reps
Pulley Pushdowns 2-3 sets 8-12 reps
Exercise/ Routine #5 # of Sets # of Reps
Seated Barbell Triceps Extensions 6 sets 10-15 reps
One Arm Dumbbell Triceps Extensions 6 sets 10-15 reps
Pulley Pushdowns 6 sets 10-15 reps
Exercise/ Routine #6 # of Sets # of Reps
Lying Triceps Extensions 4-6 sets 6 reps
High Pulley, Long Cable
Triceps Extensions 4-6 sets 6 reps
Kneeling High Pulley, Long Cable
Triceps Extensions 4-6 sets 6 reps
Exercise/ Routine #7 # of Sets # of Reps
Pulley Pushdowns 4 sets 8-12 reps
Cable Triceps Extensions 4 sets 6-8 reps
Seated Single Dumbbell
Triceps Extensions4-6 sets8-10 reps
Exercise/ Routine #8 # of Sets # of Reps
Close Grip Bench Presses 4-5 sets 12-6* reps
Pulley Pushdowns 4 sets 8-10 reps
Seated One Arm Dumbbell
Triceps Extensions 3 sets 8-10 reps
Exercise/ Routine #9 # of Sets # of Reps
Lying Barbell Triceps Extensions 5 sets 6-10 reps
Close Grip Bench Presses 5 sets 6-10 reps
Pulley Pushdowns5 sets8-12 reps
Exercise/ Routine #10 # of Sets # of Reps
Close Grip Bench Presses 3 sets 10-12 reps
Decline Barbell Triceps Extensions 3 sets 10-12 reps
FOREARM TRAINING TIPS:
Therefore it is good to vary doing both moderate/heavy sets of 8 to 10 repetitions, as well as light sets of 12 to 15. Forearm lifts can be broken down into top and bottom lifts.
By: James MaceWhen it comes to weight training, forearms are probably the most neglected body part. Only recently have bodybuilders begun to see the benefits of training forearms as a separate muscle group. These include improved grip, less likelihood of carpel tunnel, plus when one wears a standard t-shirt, a good set of forearms will catch the eye. Forearms are both a strength and endurance muscle. Therefore it is good to vary doing both moderate/heavy sets of 8 to 10 repetitions, as well as light sets of 12 to 15. Forearm lifts can be broken down into top and bottom lifts.
Top Forearm Lifts
These are not as commonly done as bottom forearm lifts, however they are vital to giving your forearms shape as well as size.
Reverse EZ Bar / Straight Bar Curls
These are identical to standard EZ Bar and Straight Bar Curls. The difference being you grip the bar palms down, instead of up. The key with reverse curls is to slow down on the downward motion. This will put a lot more stress on the forearms. I recommend using the EZ Bar for these, although you can use the Straight Bar as another option. If you do use the straight bar, use a lighter weight and stop immediately if you feel pain in the wrists.
Reverse Wrist Curls
Seated on a bench, grip a straight bar, palms down, and rest your wrists on your knees. Grip the bar where it is most comfortable. Both closer and wider grips are acceptable. Keep your forearms relatively flat against your legs and let your hands hang. Then curl the bar, using your wrist only, and hold for a split second at the top of each repetition. Try to keep you forearms stable throughout. This will prevent you from using momentum.
Hammer Curls
These are very similar to Alternating Dumbbell Curls, and can also be done seated or standing. The only difference is that instead of turning your palms up, you keep your palms facing your sides throughout the entire lift. This is a good mass builder. Use this exercise if you are focused on putting sheer mass on your biceps, or use a lighter weight and use it to focus on the tops of your forearms. Hammer curls can also be done on the preacher bench. As with all top forearm lifts, slow down on the downward motion to add extra tension to the forearms.
Bottom Forearm LiftsftsThese work the meaty part underneath the forearm, and are commonly known than top forearm lifts.
Wrist Curls
These can be done with either a straight bar or dumbbell. Seated on a bench, grip a straight bar or dumbbell, palms up, and rest your wrists on your knees. Grip the bar where it is most comfortable. Both closer and wider grips are acceptable. Keep your forearms relatively flat against you legs and let hands hang. Curl the bar, using your wrists only. Like Reverse Wrist Curls, keep your forearms relatively stable throughout each repetition.
You can add degree of difficulty to this exercise by uncurling your fingers slightly at the bottom of each repetition.
Behind-the-Back Wrist Curls
These are best done in a squat cage, with the bar resting on the safety bars. With the bar behind your back, grip the bar, keeping your hands close to your sides. Curl the bar with the wrist only. The range of motion on these is short; so don't give in to the temptation to use your shoulders or upper arms.
Bench Wrist Curls
These are a way of adding some variety to your forearm workout, and can be done with either a straight bar or dumbbell. Kneel alongside a bench and grasping a straight bar or dumbbell, palms up, rest your forearms across the bench. Let your hands hang off the other side and curl the bar, using the wrist only. Keep your forearms flat against the bench throughout the exercise.
Dumbbell Twists
These are good for completion of a forearm workout, and work both the top and bottom forearm muscles. These are an optional lift, and are by no means mandatory. Seated on a bench, grasp a moderately heavy dumbbell and let your arm hang between your legs. Twist the dumbbell back and forth. Keep the dumbbell stable throughout the entire lift, and do NOT leg it swing or use momentum. This can lead to wrist injury.
Sample Forearm Workout
Forearms Sets Reps Weight
Reverse EZ Bar Curls 3 12 to 15 60
Reverse Wrist Curls 3 12 to 15 50
Wrist Curls 3 12 to 15 60
Dumbbell Wrist Curls 3 12 to 15 25
Dumbbell Twists 3 12 to 15 40