Maybe now you are asking yourself about why we should focus more on triceps? It’s simple because it’s a bigger muscle than the biceps.
Many people don’t know that and think that biceps is bigger than triceps. Maybe you’re one of them, but now it’s time to change your thinking.
Аll of us have wondered how to achieve bigger muscles, but this can’t happen for a short period of time. We need to do a lot of effort to get a temporary result.
Also, in order to get that result, we need to focus on the diet. The right diet after each training is very necessary to feed the muscles with more proteins to get pure muscle mass.
Here are exercises for beginners to start with growing your biceps.
Let’s get back to how we get bigger arms
Triceps muscles are small in size and that’s the real one reason why it takes more attention than other muscles. Triceps muscles are located at the back of the biceps muscles.
Remember that triceps is 66% of your arms and biceps is just 34% of your arms. It’s very important to focus more on triceps to get bigger arm size. The triceps muscles are three-headed and it’s twice large as biceps muscles.
Don’t get us wrong, we don’t tell you to stop exercising the biceps. We’re telling you to change your workout routine and train the triceps more. You can train triceps two or sometimes three times per week.
Also, to grow your muscles, you need proper food after a workout. Here’s what to eat after a workout.
Now, when you learned about why you should focus more on triceps, you need to start exercising it. Muscle & Strength have a very good post about that.
Here is a little excerpt from their post about how to train your triceps and make it bigger:
- Training triceps two and sometimes three times per week: Let’s do some simple math for a minute. If you are training triceps once per week you potentially have 52 chances to grow per year.
With training triceps twice per week now you have 104 opportunities per year to pack on mass to your upper arms. Which would you choose?
- Trained with other upper body parts: It is a fact that the simpler the training program the better your body will react to that program. With that being said, intricate, complicated routines will do little for gains and a lot to fuel frustration.
Full-body or upper/lower splits are better for adding good-ole fashion raw muscle. Furthermore, when numerous muscles are trained in a single session you will benefit from a better hormonal response, namely testosterone and growth hormone.
- More focus on fewer moves: Keeping with the simple is better mantra, focusing on fewer angles and exercises will help you hone in on where you are deficient and what you need to improve on. The goal is to get good at a few things not mediocre at many.
- Include several multi-joint exercises and bodyweight moves: With fewer moves on order now the goal will be to eliminate most of the isolation stuff and call on the big boys.
Close-grip bench presses, parallel bar dips and close-handed push-ups are just a few moves that should be on your list of heavy-hitters. Big, multi-joint movements allow you to lift heavier weights and protect your elbows.
- Train with higher reps and challenge your endurance: You may have done low reps to death by now so let’s shift gears and crank up your numbers.
It’s time to challenge yourself in new ways. Instead of shooting for the tried and true 8 to 12 reps range, try aiming for a total amount of reps for a chosen exercise.
For example: For parallel bar dips shoot for a 50 rep total. No matter how many sets it takes you to make sure you reach the 50 rep goal.