Workout Routine to Enhance Biceps and Triceps

In the quest for larger arms, it's not just about biceps curls. The way exercises are performed plays a significant role, as personal training leader Antony Brown at Life Time in Lake Zurich, Illinois, explains.

The triceps, which make up about two thirds of the arm, are often neglected, but training triceps contributes significantly to the appearance of larger arms. Isolating the eccentric phase with a training partner can be very beneficial for stimulating muscle growth.

The eccentric, or lowering, portion of a rep is crucial for muscle growth, but is often neglected. Studies suggest that the eccentric phase can stimulate more muscle growth than the peak contraction. To maximize the eccentric side of reps, consider lifting for 2 seconds, lowering for 4 seconds, and going to failure before doing eccentric work.

Mechanical tension, caused by the involuntary slowing down of muscles during fatigue, is a significant factor in muscle growth, according to research. Maximizing mechanical tension involves training to near failure. Training to failure or near failure is an important muscle-building strategy, but it has no bearing on weight or number of reps, according to Luke Carlson, founder and CEO of Discover Strength.

Working in a larger range of motion can potentially stimulate more muscle growth, as Antony Brown suggests. However, it's important to note that the names of the researchers involved in the studies on maximizing muscle tension during arm training mentioned in this article are not provided.

Luke Carlson emphasizes that the key is not the exercise selection, but how they are executed. He advises focusing on controlled, deliberate movements to ensure maximum benefit.

A refresher on key muscle-building strategies will be given to ensure gains stick after leaving the gym. Before heading to the weight room, grab your gym bag. Building bigger arms is not a one-size-fits-all process, but with the right approach and consistent effort, you can achieve your goals.