Article last updated: 12/31/2014

Our body is made up of many muscle groups. AT training process they are divided into main and auxiliary. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains a large number of auxiliary muscles that are included in the work along with large muscles.

Professional bodybuilders can afford to dedicate one day to training one main group to work it out and achieve maximum proportionality in order to show themselves in all their glory in competition. As you understand, the pros train almost every day. For beginners or gym enthusiasts, daily training will not be of any use, since the body of a simple person will not have time to recover after training, which can lead to negative results. In addition, people who are engaged in amateur bodybuilding have many everyday worries, such as work, study, etc. Because of this, a person is simply not able to fully devote himself to training. While the pros make a living from bodybuilding, it's their main income and because of this, athletes go to the gym as if they were going to work.

For you to understand, professional bodybuilders resort to the use of pharmacological support in order to recover faster, improve anabolic processes in the body, etc. Therefore, they go to the gym daily without harm to themselves.

In order to reach maximum effect from training, you need to break the training of the main muscle groups into separate days. However, here the question arises - which muscles to train together and how to combine them? To date, three day split is the most common among beginners and experienced athletes. That is, you break the workout into three days, let's say Monday, Wednesday and Friday. it perfect option to grow as quickly as possible muscle mass and fully restore the muscle. A little later, when you are more experienced, you can break the workout into four days, highlighting one day, for example, for training the arms or shoulders. For more information on how to properly compose a training program, see here.

There are several options, based on which you can understand which muscles to train together. Here is one of the most common examples today:

Example #1

This is a fairly widely used option, in which everything is quite simple and logical. Look, we're taking the major muscle groups and breaking them down into three days: day 1 - chest; day 2 - back; day 3 - legs. After that, we add smaller muscles that are directly involved in training the main muscle, with the exception of the combination of legs and shoulders. For example, take the same chest workout, which is based on repulsive exercises. That is, take the same bench press or dumbbell press and so on. All of them involve pushing (squeezing) the weight from the chest, and as we know, triceps is responsible for this function in the muscles of the arm. So he is directly involved in chest training.

The same goes for the back and biceps. If in chest training, we push (squeeze) the weight away from ourselves, then in training on the back, we pull the weight towards us, and, as you know, not only the back muscles are responsible for this movement, but also the biceps, which helps to attract weight and increase the amplitude movement.

As for the third day of training, the shoulders do not participate in leg training, however, this is the only day that can be allocated for high-quality pumping of the deltas. As you know, deltas consist of anterior, middle and posterior beams, if you want to pump up your shoulders, you need to train them together in one day.

Thus, combining training in this way, we are quite good at pre-tiring the secondary muscles, and then we work them out with high quality.

Example #2

The second option is less common, however, also has its fans. Many people think that training the main muscle and the secondary one, which is directly involved in the movement, such as the chest and triceps, back and biceps, is at least stupid, because having previously tired the secondary muscle (biceps or triceps), we will no longer be able to pump them normally . In principle, for some people this is quite relevant. Keep in mind that everyone's body is different and everyone can react to a particular type of training in different ways, so you can experiment and try both sets to determine for yourself which one is right for you. In addition, the program still needs to be changed at least once every 1-2 months.

MUSCLE TRAININGANTAGONISTS

Many people think that antagonist training is the most effective way to build muscle, and this is true. Such training involves working out two antagonist muscles in one day. These are the muscles that are parallel to each other, that is, the back - the chest, the biceps - the triceps, the biceps of the thigh - the quadriceps. You can read more about antagonist muscle training here.

An example of such a training plan

Training according to this plan, I can say that this is a pretty good way out if you need to change the program, try something new. This complex is suitable for fairly experienced athletes, as it requires a lot of energy and strength to recover, and it is better for a beginner to train according to the first or second example.

Personally, I advise you to train according to the plan, which is presented below. He absorbed some of the antagonist training and the first standard plan. It can be used by experienced athletes with at least 1 year of experience.

The training plan for gym

WHOLE BODY TRAINING

In this option, you can combine all the muscles at the same time, only in a certain sequence. If you are a beginner athlete, you can take advantage of a workout that includes working out all the major muscle groups in one session. As you remember, at the beginning of the article, we said that for beginner athletes, the best option is to split the workout into splits, that is, train each major muscle group separately. As far as full body training goes, this is a fairly energy-intensive plan, but if you approach the process wisely, you can balance your workouts.

Whole-body training is needed in order to prepare a novice athlete, namely his muscles, for a further increase in loads, that is, to tighten the overall physical form. The training itself does not consist of twenty exercises, as you might think, it includes basic exercises, thanks to which we will be able to pump and use the main, secondary and various auxiliary muscle groups in the process. Training does not take much time if you train intensively, without half an hour of rest and hack work. You can read more about full body training here.

Hello everyone. In this issue, we will talk about how to quickly build arms (biceps and triceps).

We will fully understand all issues related to arm training, discuss the mechanics, muscle anatomy and impact various exercises on different parts of the muscles of the hands. Well, in the end, consider the nuances of compiling training programs for the fastest growth of arm muscles.

The bicep is made up of two heads:

• Long (a long tendon, but the muscle is small) is located on the outer part of the arm.
• Short (short tendon, but the muscle is large) is located on the inside of the arm.

Both heads are connected into one tendon, which is located next to the elbow joint.

The tendon itself is attached slightly inward (to the side of the forearm).

This means that in addition to bending the arm, the biceps can also supinate it (i.e., turn the palm towards the thumb).

I think everyone understands what is at stake, i.e. many do dumbbell curls with supination.

And this is exactly the bagel, which I now theoretically talk about.

Emphasis on the heads of the biceps

According to statistics, there are no problems with the development of a short head (the one located on the inside of the arm), it responds well to stress, and grows well from any bending of the arm. But, with the development of a long head, the one that is located on the outer part of the hand, most people have problems!

Treatment: in order to fight with the outer head (long), you need to take your elbows as far as possible behind your back, only in this way the outer part of the biceps will turn on.

In order to fight the inner head (short), on the contrary, you need to bring your elbows as far forward as possible.

Grips when working on biceps

• The wider your grip, the more the inner head will work.
• The narrower your grip, the more the outer head will work.

Brachialis

it shoulder muscle plays a very important role. It is located under the muscle (i.e. under the biceps) and is involved in most of the work when training the biceps (about 50-70% takes over).

It is this muscle that allows you to lift heavy weights in standing barbell curls, not the bicep itself.

The best exercises for training biceps

• Barbell curl for biceps
• Lifting dumbbells for biceps with supination
• Lifting dumbbells for biceps, lying on incline bench
• Hammer curls (hammers)

Triceps

The triceps has three heads:

• Lateral head (aka external)
• Medial head (it is also medium or small ulnar, located next to the elbow)
• Long head (it is also internal, attached to the back of the shoulder blade)

All three heads are in the same bundle, in the elbow area, and that is why all three heads work simultaneously in all exercises that involve the triceps. However, each head is not trained evenly! Those. each of the heads receives its own degree of load (it depends on the mechanics of the exercises).

Each of the 3 heads (connected because they work in conjunction) but they can be either short or long. This thing depends on your genetics. However, this can be easily checked and found out!

For example:

• if your triceps is short, then it looks longer and more massive
• and if it is long, then the triceps looks short with a peak.

2. Biceps and triceps (small muscle groups) grow only in conjunction with large muscle groups (legs, back, chest). That is why all other attempts to build muscle mass of the arms by scoring the rest of the large muscle groups (legs, back, chest) come to naught. You will not succeed, take my word for it!

This is usually resorted to by beginners (beachers) who seek to develop ostentatious muscles (such as biceps, abs), while scoring on the back, chest, legs. However, checkmate. If you seriously train large muscle groups (chest, back, legs), then small ones will grow even on their own, because they have no way out!

Conclusion: Be sure to train large muscle groups (chest, back, legs) without missing a single workout, then small muscle groups (arms, deltas) will grow.

3. Lack of proper exercise technique + lack of mental brain-muscle connection, this is exactly when you seem to be doing exercises for biceps, and it’s not your biceps that clog, but your forearms or back.

You do not feel your muscles, you do everything randomly in the hope of getting everything at once, without making due effort!

The cure here is to learn how to do the exercises correctly, pick up an empty bar and learn.

Do 5-10 sets with light weights (feel) your biceps, burning it bruising () think of your biceps when you train it. This applies not only to the biceps, but also to other muscle groups. It’s just that our topic is now bits, so I gave an example.

Sequence of exercises

Remember once and for all: start with the hard ones basic exercises and finish with lighter - secondary (isolation exercises).

For biceps, conditionally basic are:

• Lifting the bar for biceps while standing

• Lifting dumbbells for biceps standing / sitting (+ possible with supination)

• Lifting the bar for biceps with a reverse grip

• "Hammer" bending with dumbbells

• Reverse pull-ups (really basic and the best exercise)

Minor:

• Concentrated bicep curls

• Larry Scott bench with barbell or music stand, etc.

For triceps, the main basic exercises are:

• narrow grip press

• push-ups on bars

Minor:

• French barbell presses

• extension of the vertical block (although with the proper execution style, it can be considered basic).

We create the most effective training programs

P.S. I forgot to tell you about one very effective reception for pumping up your hands!

Its essence is simple, we will alternate exercises antagonists of biceps and triceps.

Those. it will look like this:

• basic exercise for biceps 4x6-12
• basic triceps exercise 4x6-12
• basic for biceps 4x6-12
• basic for triceps 4x 6-12

See this alternation? First comes the biceps, then the triceps, then the biceps again, and so on.

This is a very effective feature that you should definitely use!

By the way, always start your workout with biceps, then triceps.

Otherwise, if you start with the triceps, it will limit the strength in the curls.

Basically, this rule applies to initial stage for beginners and the average level of training, more advanced (experienced) look at the situation (because for the advanced, starting a workout with triceps is a chance to give at least some unfamiliar stress in order to start growth.

And so the training program:

• Lifting the bar for biceps, standing 4x6-12
• Bench press, lying with a narrow grip 4x6-12
• Hammer bends "(hammers with dumbbells standing) 4x6-12
• Push-ups on uneven bars (emphasis on triceps) 4x6-12

That's all. This is the maximum effective complex for the rapid growth of muscle mass of the hands.

Nothing else is needed! I personally train according to such a scheme, I am satisfied with the result.

For more advanced athletes, the scheme is as follows

• Lifting the bar for biceps 4x6-12
• Bars (accent triceps) 4x6-12
• Lifting the bar with a reverse grip 4x6-12
• Barbell bench press with a narrow grip 4x6-12
• Lifting dumbbells for biceps, standing 3-4x6-12
• french press lying 4x6-12

Do not forget that any workout should last no more than 45 minutes. This is worth keeping in mind!

You can come up with a whole host of these working schemes. I brought you quickly compiled by me personally, based on many articles on this site, I cited sources for the main articles, read, study, I hope you were interested, now you will definitely be able to pump up the hands of a titan, see you soon, friends.

Sincerely, administrator.

Are your arms dangling in your sleeves? Do you dream with powerful and embossed hands? With these simple and effective advice you can quickly increase the size and strength of your triceps and biceps!

You can train for a long time in the gym and still have a 36 cm biceps, although even minimal knowledge combined with hard training will help you achieve a girth of 42-45 cm.

If you really want to change something, then it's time to take up the theory. Start by reading these 9 oft-overlooked tips for getting bigger arms, and you'll realize that knowledge is just as important as training in the gym.

Council number 1. Set aside a separate day for arm training

One of the most popular ways to compose training split is to combine large and small muscle groups on pull or press days. As a rule, back-biceps or chest-triceps are trained together, and for many athletes this combination gives a good result. However, there is an opinion that the muscle groups that train secondarily, due to the fatigue of the body, receive an insufficient load, and therefore show a significantly lower result in growth.

One way to remedy this situation is to set aside a separate day for arm training. In the absence of the heavy presses and deadlifts that used to be performed before and took a significant part of your strength, you will be able to come to this workout rested and full of energy, which will allow you to train much more intensely. You will also have the opportunity to use heavier weights, which is an additional incentive for arm growth!

In order to ensure full recovery, it is recommended to set a rest day before and after arm training. Organizing a training split will get a little more difficult, but you will win in the long run.

Tip #2: Do Hard Workouts for Your Arms

Start your workout with exercises where you can use heavy weights. After warming up for training triceps, it is better to use such basic exercises as a bench press with a narrow grip or push-ups on the uneven bars, where the load falls on all three beams and will be 2-3 times higher than when using more isolating exercises.

For biceps, bench curls or knee curls are not very suitable exercises at the beginning of the workout, because you can use much more weight when lifting the bar for biceps while standing with an EZ - curved or regular bar. The exercise you do first in your arm workout has a significant impact on your final results, so think carefully about where to start your workout!

After you have decided on the basic exercises, you should choose the right weight for the projectile. Do not use too light weights if you want to increase strength and muscle size - a weight with which you can perform 8-10 repetitions is good for these purposes!

Tip number 3. Use a variety of exercise options

Elbows shoulder-width apart is the ideal position for bending your arms. But, as in the bench press or deadlift, there are various options performing the same exercises that can increase the growth of your biceps.

When the elbows are outside of the body, as in the Scott Bench Curl, the long head of the biceps cannot fully extend, and so the load is focused on the short head. In a position where the elbows are pressed to the sides (or are close to them), as in bending, the long head is fully extended, which allows it to contract much more when lifting.

You can also change the emphasis of the load by changing the position of your hands. Using a grip narrower than the shoulders, you load the long head of the biceps more, as it is located above the short one. Accordingly, with more wide grip the short head of the biceps is more involved.

Council number 4. Incorporate overhead exercises to target the long head of the triceps

Training of various muscle groups has its own specific features and differences that you need to know and take into account. To develop a large and strong horseshoe triceps, exercises where the weight will be overhead are best suited.

The long head of the triceps, which has the most volume, is maximally stretched only when the arms are above the head, and the more the muscle is stretched, the stronger its contraction! Extensions with a barbell, dumbbells, a block overhead emphasize the load on the long head. Exist special simulators, which also repeat this movement.

It should be noted that when the arms are positioned perpendicular to the body, for example, when extending the arms with a barbell above the head while lying down (French press), the long head of the triceps receives good load, but if you do the French bench press not on a horizontal, but on an inclined bench, then this beam will be used even more!

Tip #5: Vary your grip for maximum bicep growth

One of better ways to increase the volume of your arms are simple bending with a barbell with a reverse grip (supination), in which the biceps contract.

However, the flexors of the arm consist not only of the biceps of the shoulder, but also include a certain number of other muscles. The brachialis is located deep under the biceps, but increasing its size will also help increase the overall volume of the arm.

In order to use the brachialis, you should perform the “hammers” exercise, which uses neutral grip(palms look at each other), and the arms are parallel and pressed to the sides. This exercise can be performed using a block simulator or dumbbells.

The brachiodialis (brachioradialis) provides thickness to the top of the forearm, and is also involved in hammering, but is best utilized when using a straight grip (pronation) in curls.

A common mistake that occurs when training triceps is increasing the distance between the elbows, especially when high loads. Whether you're doing push-ups, dips, close-grip presses, or french presses, always make sure your elbows are not "walking" and are tightly locked against each other, while keeping the load on the triceps.

This is especially difficult to do when using large weights, as the elbows begin to diverge to the sides under load. In this case, the muscles of the chest and shoulders are connected, which negatively affects the effectiveness of the exercise for triceps.

For maximum results, you should choose a weight at which you can keep your elbows in one position, keeping them motionless throughout the exercise.

The most common mistake in bicep training is when people try to lift the weight as high as possible in order to achieve peak contraction of the biceps. The full range of motion must be maintained, but lifting the weight too high is often done with the help of the front deltas, which takes some of the load off the biceps. That is why, with proper technique, which involves keeping the elbows slightly tucked in to the sides, bending the arms with the weight allows it to be brought up to approximately shoulder height.

But many lifters push their elbows forward to lift the weight even higher, and this causes the movement to go from purely isolating to multi-joint. At the same time, in the upper part of the lifting phase, a partial relaxation of the biceps occurs, which leads to a decrease in the load.

For better isolation of the biceps, move with only one joint, and remember to keep your elbows close to your sides.

This is a powerful and popular way to get an incredible muscle load. Pumping is best achieved through high-rep exercise, in which blood fills the target muscles, pressing on the borders of the muscle fascia (the connective tissue that surrounds the muscle cells), causing them to grow. This method is best for ending a hard workout.

Heavy training causes a process called myofibrillar hypertrophy, in which structural damage occurs. muscle fibers with their subsequent growth. Low loads fill cells with fluid, but do not necessarily cause fundamental damage to muscle structures. Therefore, for maximum results, use both methods. If you train hard at the beginning of the workout, then leave some energy for pumping at the end of the workout.

Large muscle groups such as the back and legs require heavy and intense training after which it takes a long time to recover. For small muscle groups, this time will be much less, not without reason, many athletes train calves and abs 2-3 times a week.

If you have the strength, time and desire, you can add additional arm training to your training process.
Approximately it might look like this:

• Day 1: chest - triceps
• Day 2: Relaxation
• Day 3: Back - biceps
• Day 4: Relaxation
• Day 5: Legs - shoulders
• Day 6: Biceps - triceps
• Day 7: Relaxation

If you decide to train your arms twice a week, then the workouts should be done differently both in the choice of exercises and in intensity. You can also use training techniques such as negative reps, supersets, or drop sets.

Do I need to train arm muscles separately? What day to swing your arms? Will this approach lead to muscle growth and volume? How do you train?

The volume of the biceps is one of the most pressing questions in the gym after: “How much do you bench press?”

Big hands are so popular that they got their own emoji. I'm sure you've used them too. The fitness audience cannot do without them.

There are two different ways to train your arms.

Arm training along with other body muscles

If you are new to the sport, you will feel good when the muscles of the upper arms are turned on when training the upper body: chest, back, shoulders.

When triceps are involved, especially for several repetitions of the exercise to failure. When you ride a rowing machine or perform a vertical block pull, you load the biceps. Having worked your hands in this way, it is enough to give them quite a bit of extra attention, and they will begin to grow, and very soon they will take on a perfect shape.

The point is that triceps are great for chest training. After the chest workout is over, you can simply “finish off” the triceps with the help of separate isolated exercises. The same goes for biceps, which are best trained after a back workout.

It is not worth training them before training larger muscle groups, because in this case, as you approach failure, they will not help you complete the last reps.

Here rough plan chest and triceps workouts, as well as back with biceps.

Chest/Triceps

Exercises	Approaches	repetitions
1. Hammer Chest Press		10 – 12
2. Incline Dumbbell Press
3. Dumbbell press with one hand, lying on the bench
4. Bringing hands together in a crossover		12 – 15
5. Dumbbell press for triceps from behind the head with two hands while sitting
6. Press with a narrow grip
7. Crossover tricep row

Back/Biceps

Exercises	Approaches	repetitions
1. Traction to the chest vertical block reverse grip
2. Reverse Bent Over Row		8 – 10
3. Traction horizontal block to the waist
4. Traction upper block in a crossover with one hand
5. Scott Bench Dumbbell Press
6. Traction of the lower block for biceps in a crossover while standing
7. Incline dumbbell bicep press

always exist alternative ways workouts for those who would like to train their arms separately.

For example, instead of finishing off triceps after a chest workout, you can leave them alone and train biceps that are not yet tired and full of energy.

As for the triceps, they can be trained along with the back, since the biceps have already been worked out. The result will be as effective as possible, because individual muscles are trained twice with this approach.

Triceps are trained on chest day and after training the pectoral muscles separately. during the exercise for pectoral muscles and after separately. Therefore, the options for ligaments of trained muscles can be changed to chest / biceps and back / triceps.

Arm training separately

Another (probably more popular) arm training is to set aside a separate day for this purpose. Many lifters believe that this approach maximizes muscle growth potential and improves strength performance. However, setting aside a separate day for training arm muscles does not mean that there is only one training plan. There are as many as 3 ways to train your arms separately.

The first way is shown in the example workout plan below. Start with one arm and train it to failure by completing the entire workout plan. Once you're done, you can move on to training the other arm. If you feel that you have one arm weaker than the other, then train it first, as at the beginning of the training there is always more energy and strength, which is more likely to allow you to successfully complete the entire exercise program.

If you are planning to work on your biceps, then start in order. If you have weaker triceps, then start at the end of the list of exercises.

Exercises	Approaches	repetitions
1. Lifting the bar for biceps while standing
2. Lifting the bar for biceps on an incline bench
3. Traction with two hands in a crossover for biceps
4. Bench press from behind the head lying
5. Dumbbell bench press
6. Extension of the arms from behind the head on the lower block in the crossover

The second method allows you to increase the load on the biceps and triceps, while maintaining the potential for muscle growth. It consists in alternating biceps training and which allows the muscles to relax more than usual. And recover while you work on others.

This kind of training might look like this:

Exercises	Approaches	repetitions
1. Lifting the EZ-shaped barbell for standing biceps
2. Extension of the EZ-shaped barbell from behind the head while lying
3. Lifting dumbbells for biceps on an incline bench
4. Dumbbell extension for triceps with two hands in an incline
5. Curl of arms in a biceps machine
6. The pull of the upper block on the triceps

Arnold Schwarzenegger can be cited as an example of an ideal hand training. 7 times received the title of Mr. Olympia, he was the owner the best hands in the history of bodybuilding. He has been training for over 3 decades, counting up to his last competition. Most likely, he knew a lot about training.

His approach was to use supersets. In preparation for the next competition, he combined a couple of exercises for biceps and triceps into one superset and made progress. I trained other muscles in the same way. Everyone noticed the results of his training: the muscles increased in volume.

After many years of his own practice, Schwarzenegger said that he considers supersets to be the main reason for the increase in arms in volume up to 55 cm. They listen to him and try to repeat his record.

You should definitely try this approach. Compose two exercises in a superset and perform them without rest, moving from one to another. So you can save time and spend it on more lifts.

What is your opinion?

We looked at 3 of the most popular ways to train biceps and triceps. Now it's your turn to tell you how you train your arms.

In the comments, please answer the following questions:

• Do you train your arms separately from other muscles or not?
• What are your favorite arm exercises?
• Is there anything else you would like to add?

The relief muscles of the hands are often perceived as the main pride of the athlete.

The pumped-up muscles in this zone can be clearly seen even under clothes, which is why beginners and experienced athletes pay a lot of attention to biceps and triceps.

In this article, we will analyze the most popular loads and recommendations for better progress.

What muscles can be pumped in one day

Be sure to check out:

Information on how to properly pump the muscles of the hands will increase the intensity of training and accelerate progress:

1. Warming up is key. Muscles without proper warm-up are quite often prone to injuries, which not only guarantee pain, but also significantly slow down training progress. For arm muscles, not only general warm-up with the help of cardio is important, but also local warm-up exercises (rotation of the hands, forearms, shoulders).
2. Biceps and triceps are small muscle groups. Therefore, they need to be pumped in one day only in conjunction with large muscle groups (legs, back, rib cage). For this reason, complex training should be used for the harmonious development of the whole body.
3. Start with basic exercises. Such loads require more strength and increase muscle mass more efficiently - which is why it is better to start the training program for biceps and triceps on the same day with them.
4. Notice the brachialis. Thanks to this muscle, which is located on the outer part of the arm just below the biceps, it will look larger and more prominent. Popular exercises for brachialis are: “hammers” with dumbbells and barbell lifts with a reverse grip.
5. Strive for complete failure. In any exercise, regardless of the approach, it should be refined to complete muscle failure of the hands. Only in this way and not otherwise.
6. load progressivity. On each strength training try to increase the working weight, while it is important to maintain correct technique execution. Perform exercises slowly enough, controlling muscle movements. This method makes it possible to switch the load from all muscles, except for the target ones (in this situation, biceps and triceps).
7. Quality stretch. Use stretches while resting between sets to improve blood circulation in the muscles. For example, take the arm being worked out as far back as possible, holding the support with your free hand.

An effective set of loads and execution technique

• lifting the bar in a standing position. With a wide grip on the bar, the emphasis of the load shifts to outer part biceps, with a narrow - the main load falls on inner part biceps. Stand up straight and start lifting the bar, slowly bending your arms at the elbow. At the same time, make sure that the body remains immobile - any swinging reduces the effectiveness of the workout, moving the main load on the back and pectoral muscles. Also try to keep your arms tightly pressed to the body up to the elbow. Perform 3 sets of 10-12 repetitions;
• dumbbell lifts with turns. The main load falls on the biceps and small muscles hands Stand up straight and take dumbbells with a suitable weight in your hands, turning your hands, raise your hands to the level of your chin. At the same time, the elbows should be fixed near the body, and the shoulders should be straightened. Do 3 sets of 10 repetitions;

Note! This exercise it is possible to do it on a special bench with an inclination (about 60 °), this allows you to make the range of motion as large as possible and pump up muscles faster.

• bench press with a narrow grip in a prone position. The exercise involves the triceps and partially pectoral muscles. Take the barbell with your hands shoulder-width apart or slightly narrower. While inhaling, slowly lower the bar to your chest, while exhaling, lift it to the top. During the exercise, the shoulders and elbows should be close to the body. Multiplicity of repetitions: 3 sets of 8-10 times;
• french press. The exercise is focused on deep study triceps. Lie on your back on a flat bench and take the barbell with a narrow grip. Then, while bending your elbows to an angle of 90 °, lower the bar behind your head. For this exercise, use a special curved neck(EZ) to avoid injury to the wrists.

During this exercise, carefully monitor your own elbows, it is forbidden to spread them to the sides.

The best supersets

A biceps and triceps training program on the same day can be even more effective if you use the principle of supersets.

A superset is a combination of 2 or more training exercises that are executed sequentially without interruption. The most successful supersets include the following.

Option 1:

• lifting dumbbells in a standing position: 3 sets of 10-12 repetitions;
• French bench press: 3-4 sets of 10-12 reps.

Option 2:

• bar lifts ( reverse grip): 3 sets of 10-12 repetitions;
• traction block on the simulator: 3-4 sets of 12-15 times.

Option 3:

• arm curls: 3 sets of 10 reps;
• push-ups on the uneven bars: 3 sets of 12 repetitions.

Important! Supersets have a high intensity, so they should be used in the training program no more than 2 times per month.

Detailed training program

An approximate program for pumping arm muscles looks like this:

1. Warm-up: cardio exercises (running, jumping rope) and local warm-up of the joints of the hands.
2. EZ Bar Curl: 3 sets of 12 reps.
3. Extension of arms with a dumbbell in a position from behind the head: 3 sets of 12-15 repetitions.
4. Dumbbell Bench Raise (Positive Incline - 45°): 3 sets of 10-12 reps.
5. Bending the arms in block simulator(upper block): 3 sets of 8-10 repetitions.

Note! The break between sets should be about 60 seconds, between individual exercises - 2-3 minutes. In between loads, try to move for better blood circulation in the muscles.

Superset program:

• warm-up.

2 basic exercises:

• dumbbell raises: 3 sets of 12 reps;
• bench press in a prone position ( narrow grip): 3 sets of 10-12 repetitions.

Supersets:

• dumbbell lifts in a standing position + French press with each hand separately: 3 sets of 8-10 times;
• barbell lifts (reverse grip) + traction of the upper block in the simulator: 3 sets of 10 repetitions.