Massive tricep program
The key to training your biceps is to ensure that you hit both heads of the bicep. This will give you that full bicep look that most guys are looking for. The bicep is one of those muscle groups that you have to be careful with. It can be very easily overtrained. Building a great set of biceps is often one of those things that comes with building great strength.
This is because you can usually work your bicep very well during your back workout days. The two muscles use very similar motions since they are both pulling exercises. If you need help building up your biceps, below is a 4 week biceps workout program with great mass building exercises to jump-start the growth in your arms.
You can seriously gain inches in a month if you train hard, eat right and rest. Build Huge Biceps — 4 Week Program. By the time week 4 rolls around, you should have a great base down for your guns. Now you will begin supersetting your biceps during week 4. There are several techniques to get a pump in your biceps. But one of the absolute best ways to exhaust your muscles is with rest-pause sets.
Of course, you should not expect to get a ton of reps on that final set. For example, if you got 12 reps on the initial set, you will probably get reps on the rest-pause part of the set. Another method that will give your biceps a massive pump is flexing your biceps throughout each rep. Especially at the peak of each rep. This goes back to the mind-muscle connection I talked about. Many do this with heavy barbell or EZ bar curls.
That only builds your ego and makes you look ridiculous. The final method for getting that insane bicep pump is flexing your muscles between sets. This is also going to help you build big arms and define those muscles. Keep your focus on your goal, building huge and defined biceps!
All bicep exercises are great if you perform them correctly and use techniques like the ones we just talked about to make your workouts more effective. Seated incline curls are an excellent type of concentration curl. Just make sure you adjust the machine for your body's dimensions. Though jumping over to free weights will prove to be a challenge for your coordination, they're better for building muscle in the long term. Start light to focus on proper form first, adding weight only when you can fully control the motion.
The largest head of the three, the lateral is also the one away from your midline, so that makes it the outermost on your arm. Focusing on the lateral head is a great way to bring variety to your workout or target it if it's particularly lagging. You can hit it with multijoint or single-joint movements, but the ones in which your arms stay by your sides work best, particularly with an overhand grip. On the opposite side of the horseshoe, just above the medial head, is the bulky long head.
As stated earlier, because of how it attaches above the shoulder joint, you need to put your arms in the overhead position to best engage it. This workout makes a good change of pace from your usual triceps routine, but can also be done short term to bring up the long head. The medial head stabilizes the elbow joint and contributes to elbow extension.
It's relatively small compared to the long and lateral heads, and is almost impossible to work by itself in a workout. While just about every triceps move works it to some degree, this routine will provide more direct stimulation.
Do the single-joint exercises last, as you won't be able to use much resistance. Bill Geiger, MA, has served as a senior content editor for Bodybuilding. View all articles by this author. Seated Machine Dip. Triceps-Mass Workout. Close-grip bench press. Dip Machine. Seated Dumbbell Press. Close-grip pull-down. Get-Ripped Routine. Low cable overhead triceps extension.
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