Biceps and triceps Workout for mass
Since my first biceps exercise is a cable movement, I also like to make my first triceps exercise a cable movement. I like to use a close grip V-bar and keep my elbows in tight. These hit all three heads of the triceps nicely, especially the otter head.
- Sets preformed - 5
- Reps preformed - 15, 12, 10, 10, 8
I feel that these are a very good mass builder for the biceps, which is why I put them second in my workout. I feel that you can go very heavy on these while still staying strict because of the back support. These can be preformed with both arms at the same time, or you can alternate them, which is what I prefer because you can work each arm independently.
- Sets preformed - 4
- Reps preformed - 10, 8, 7, 6 (each arm) after the last set I get up and perform a drop set.
This exercise is seldom used, but the angle with the decline is much more effective than a standard flat bench. This exercise is a great compound mass builder for the triceps allowing you to effectively hit all three heads. When performing this exercise you should bring the bar down to the lower portion of your pectorals, and keep your elbows in tight.
- Reps preformed - 15, 10, 8, 6
After doing the incline dumbbell curls I move onto more of an isolation exercise. Personally I am more of a dumbbell fan for biceps due to the fact that they allow a greater degree of isolation than a barbell, I also feel barbell movements are stressful on your wrists. These should be preformed on the angled side of the bench, with a slow and controlled motion and emphasis on the peak contraction.
- Reps preformed - 15, 12, 10, 8
This exercise is another great mass builder for the triceps. When performing these you should bring the bar not to your nose, but to your forehead. Also, instead of just bringing the bar straight up, you should concentrate on keeping it at an angle so you can apply more constant tension to the triceps.
The biceps are a small muscle, which do not require many exercises to stimulate them properly. Hammer curls are a neglected exercise, but are very effective for adding width and size to the biceps and forearms. When performing alternate hammer curls, the dumbbell should be raised to 90 degrees, while slightly brining it across your chest. By performing the exercise in this manner you will be able to stimulate the desired muscle groups more effectively.
- Reps preformed - 10, 8, 8, 6
The bench dip is a classic old school exercise that is never seen preformed anymore. This exercise is an excellent mass builder when weight is added to your lap to keep your reps in the lower range. By performing this exercise you will be able to effectively stimulate all three heads of the triceps.
It also works as a great finishing exercise by putting enough plates on to keep your reps in the 8-10 range, then have your partner keep taking off plates until you are only using your bodyweight. So you could start with 3, then drop to 1, then to your bodyweight to get a final pump in your triceps.
- Reps preformed - 15, 12, 10, 8 (drop sets are employed on the last two sets when weight is added)
Forearms are a body part that gets neglected very often by many people in the gym. When most people are finished with biceps and triceps they leave, and do not perform any direct forearm work, claming they get stimulated enough with arm training and back training.
I do not feel that this theory holds true, and it is a similar excuse as to why people don't train calves. If you wear wraps on back day (which you should) I feel forearm stimulation is minimal, which is why I feel that a few sets of direct forearm training at the end of arm day can't hurt.
Since hammer curls are preformed I feel that the brachial is gets enough direct stimulation, but the flexor and extensor muscles do not. That is why I perform an exercise that stimulates those muscles. These should be preformed one at a time with your forearm firmly supported on the end of the bench.
- Sets preformed - 3
- Reps preformed - 15, 12, 10
This exercise is not the greatest due to the limited range of motion, but acts as a great finishing exercise for the forearms. When performing this exercise you should concentrate on the peak contraction of the forearms. Perform as many reps with a given weight until you can't hold the bar any longer.
- Sets preformed - 2
- Reps preformed - 12-15
This workout described above is a moderately high volume workout consisting of 17 total sets for biceps and triceps. When training arms you should focus not so much on the weights you are moving, but the feel of the muscle through the exercise. Body parts such as chest, back, and legs should be trained with more ferocity and explosiveness, concentrating on using heavier poundage every workout.
By no means am I saying to go into the gym and curl 25lbs dumbbells, but you should not be throwing around weights using ridiculous form. All of your reps should be controlled with a peak contraction and a slow negative. Through trial and error I have come to the conclusion that arms can be stimulated more effectively when trained with a higher volume protocol.
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