Find out
what the smartest method is for training your biceps and triceps.
Question:
How do I make my arms really grow? — @MEIERED
Answer:
It
took me a long time to learn how to train arms for the best gains. I used to be
in the camp that said you don’t need curls and pushdowns — compound movements
are enough. (Big mistake.) Then I thought the answer was progressive overload,
adding weight to your lifts every week. But that led to elbow pain. After much
trial and error with many clients, I’ve settled on the following methods, which
build the bi’s and tri’s safely and swiftly.
GET A PUMP:
The arms respond well to volume, so train them in the 8- to 15-rep range, and
sometimes with as many as 20 reps. When you go heavy on an exercise like curls,
you just start cheating, and that takes tension off the target muscles.
KEEP IT
SIMPLE:
EZ-bar curls, curls, and varieties of dumbbell curls are all you need
for biceps. For your triceps, think big movements like dips, close-grip bench
presses, and pushups most of the time, finishing them off with cable extensions
and skull crushers.
TRAIN THEM
ON LEG DAY:
Because the biceps are small muscles, they respond better to
frequency than punishing loads. Train them two to three times a week. Increased
training frequency really adds up.
QUICK TIP
Whatever
curl variety you choose, pick a moderate weight you could do 15 reps with.
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