Flex your arms. Go ahead, give it a good flex. It’s more than likely that you went ahead and flexed your biceps. Since bodybuilding first emerged into the mainstream, iconic photos of guys like Arnold flexing his biceps peaks have dominated posters and advertisements.
But did you know that the largest muscle in your arm is actually your triceps? It hardly gets as much photo ops as its counterpart and, because of this, most guys slave away training biceps and never get full triceps development. This creates an unbalanced arm development and that isn’t exactly what we’re aiming for here.
If you’re one of those guys who needs to kickstart training for his troublesome triceps, continue reading to find out how.
HOW TO TRAIN THOSE TROUBLESOME TRICEPS
STEP 1: ALTERNATE BETWEEN HIGH REPS AND LOW REPS
The muscle fibres that make up the triceps are a mix of fast and slow twitch. This means they respond to different types of stimulation. Fast twitch muscle fibres respond best to explosive movements, whereas slow twitch responds better to controlled continuous movements.
During a workout, this translates into doing sets which involve higher reps with lower weights, as well as sets where you would do fewer reps but use more weight to develop explosive strength.
STEP 2: TRAIN TRICEPS TWICE PER WEEK
Although your triceps are the biggest muscle in your arm, they are still relatively smaller when compared to other body parts. Furthermore, since you’ve most likely been neglecting them in favour of biceps, you may need to add an extra few sets throughout the week to help them catch up.
A good strategy would be to obviously train them on your scheduled arm day, then sneak in eight working sets with another body part a few days later.
STEP 3: NUTRITION ON POINT
All the training in the world won’t get you the results you want if you’re not feeding your body the nutrients it needs to rebuild and repair. Adequate amounts of protein, carbs and healthy fats are crucial elements of the growth process. Make sure you’re getting a well-balanced meal several times throughout the day and stay hydrated as well.
It doesn’t get much easier than this. Your dream of having well-built triceps is just a few steps away from being a reality. You just need to meticulously follow these tricks to develop your desired muscle. Kick-start your triceps workouts today.