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Saturday, 29 October 2016

Complete Guide to Big Biceps & Triceps

The Secret to Bigger Arms

To build a bigger anything, you have to grow as a whole. You can build in areas to some degree without major increases in bodyweight, but if you're talking about putting two inches on your arms, then your whole body has to grow.

Here's how to do it:

A Simple Rule for Arm Training

Before your next session arm, follow this simple rule to keep your elbows to get angry: biceps before triceps and biceps and triceps together.

Does your biceps work first. This will draw blood around the bend and give a bit of a "cushion" for the triceps after work. Also, always working arms together on the same day. I divided the arms of a certain number of times, but have always made the best progress by working biceps and triceps together.


Exercise 1: Switch-Grip Barbell Curls

 Exercise 2: Incline Dumbbell Curls to Standing Hammer Curls

 Exercise 3: Prone Incline Concentration Curls


And just like the biceps, depending on the year and how it is performed, some heads will receive more power than others. Of course, all the heads of the triceps will be "involved" in any movement to activate them, but what we are talking about is to direct the greatest amount of tension in a particular area.

Exercise 1: Knuckles-Down Swivel Bar Pushdowns

Exercise 2: Reverse-Grip Smith Machine Press

 Exercise 3: Pullovers

The Program: