BUILDING BIG ARMS

Building big guns need mad dog motivation. And when it comes to putting some serious mass on arms, most of the guys thinks about biceps. Yes biceps has an explosive image in our mind because it is so visible and swell with little movement, But, If we want to build big arms, We really need to work hard on Triceps.

Understanding Triceps

Triceps are about 2/3 of the upper arm. It consist of three heads- Long Head, Lateral Head and Medial Head. Whenever we extend our arms, Triceps get worked but individual heads (long, lateral and medial) are activated somewhat differently depending on arm and hand position. Flaring your elbows out on triceps exercises will hit more of the lateral head, which is more noticeable from the side. Keeping your elbows in will hit the long head and add a bit more thickness to your arms.

Which Exercise

Everybody is made different. So only experience will tell you which exercise suits best to you, But what we can do is to train every single part of particular muscle using different exercises and techniques i.e. dropset,superset etc. However, we have designed a workout plan which suits most of us.

Triceps Workout

          Exercise                                                            Set                                       Rep

1. Close grip bench press                                     2 warmup                             20
2. Close grip bench press                                     4                                          6-8*
3. Rope pull down(elbows pointing outward)        3                                          10-12**
4. one-arm dumbbell extension                            3                                           8-10^
5. E-Z bar extension(seated)                                3                                           8-10*
6. Parallel bar dips(elbows pointing inward)         2                                      Till Failure

*       Have spotter

**     45 sec. rest

^       Keep arm close to head

Note: Shuffle the order of exercise.

Recommended: Always do close grip bench presses first.

Feel free to ask questions.