The muscles of the upper arm (biceps and triceps) when fully developed
are the most spectacular muscles in the body. All women love strong, lean
arms and all men want big toned 'guns'. Well now you can ride the road to
your own powerful arms.
In order to gain the results you want from arm training you must understand
and appreciate the anatomy of the muscle groups involved.
The triceps, as the name suggests, are made up of 3 separate heads - the
long, medial and short head. In order to get the most from your tricep training
it is advisable that you train each head, either separately or by completing
complex exercises that stress each head in unison.
With this in mind I suggest that during each tricep workout that you perform
two of the following exercises:
Parallel bars dips
Close grip bench press
Single arm press downs
Single arm overhead press
Aim to perform 3 sets and
8-12 repetitions during each session.
Learn how to perform each exercise
outlined above here
The bicep muscle group is made up of two heads, the Bicep Brachii and Brachialis
muscle. There function is to move the forearm towards the shoulder (elbow
flexion) and to pronate the wrist.
Flexion of the elbow is, by its very nature an isolation movement - i.e.
no other muscle group plays a part in this movement (apart from the stablising
muscles of the shoulder girdle and the forearms). With that in mind one biceps exercise will be very similar to the next.
Thus, I recommend that you perform only one of the following exercises during
each bicep / arm workout.
Standing barbell curl
Seated dumbbell curl
Twisting bicep curls
Aim to perform 3 sets of 6-10
repetitions during each session.