Big Guns – Muscle mass routine for biceps/triceps
Written by HotBod Squad Wednesday, 20 May 2009 20:01
Sports Science - Training Facts
Everyone respects “Big Guns” or well-developed arms. So, it makes sense that you would want to build yours up. The mistake that most people make in trying to pack size onto their arms is that they concentrate on the bicep, and neglect the tricep. Don’t make this mistake, it’s counterproductive to your goals of having Big Guns. Here’s why.The tricep makes up roughly 2/3 of the size of the arm, the bicep is the other 1/3. You can see how concentrating your efforts on the smallest part of the arm will give you only minimal results. Also, by concentrating on the bicep, you run the risk of “over-training” this muscle, resulting in muscle fatigue or worse, injury.
The trick is to have a HIT (high intensity training) balanced arm attack. Here is one sample routine that is sure to add size to your Guns.
Make sure to warm-up adequately before attempting the routine. Ideally work shoulders or chest before arms, this will serve as a warm-up. If not, do 2 sets of 15 reps of curls and tricep pushdowns to warm-up the front and back of the arms.
GROUP MUSCLE TRAINED EXERCISE SETS REPS
1 Biceps Preacher bench curl 3 6
1 Triceps Cable tricep pushout 3 8
2 Biceps Seated Dumbell curls 3 6
2 Triceps Lying French curls 3 6
3 Forearms wrist curls off edge of bench 3 8
3 Forearms reverse wrist curls 3 8
GROUP refers to superset group. In other words, do these exercises together: bicep – tricep. Rest about 60-90 seconds, repeat until 3 supersets are done.
The the tricep pushout, use the rope attachement to the pulley so you can get full extension on the muscle group.
