How to properly pump biceps and triceps together: an example of training for mass and relief

Is it possible to train triceps and biceps on the same day? As you know, triceps and biceps are antagonistic muscles, and there is a training regimen aimed at developing the opposing muscles. By the way, such training is considered very effective and makes the training process more intense. According to this scheme, the main muscle groups are most often trained, for example, the pectoral and back muscles. You can also train small muscles.

How to properly train arm muscles

There are several secrets here:

1. The growth of small muscles directly depends on the size of large ones

In order for the arm volume to grow by 2 cm, you need to add about 5 kg to your total weight.

It is impossible to weigh 60 kg with an arm volume of 50 cm. Such parameters are typical for people weighing 100-110 kg.

If you want big biceps and triceps, pump up your legs, back and chest!

1. Less frequent workouts

In order for the arm muscles to steadily increase in volume, it is enough to train them 1-2 times a week.

Many people make the grave mistake of believing that small groups need little rest.

The fact is that the arms are indirectly loaded when pumping large muscles such as the chest and back, helping to perform the movement.

The triceps are involved in all pressing movements as you pump your chest and shoulders. Well, the biceps are responsible for traction while pumping the back muscles.

Excessive training leads to local overtraining, which results in a complete stunting of growth.

1. Multi-joint exercises with free weights are the basis of the program.

It is the “base” with a barbell and dumbbells that promotes the production of testosterone, the main hormone that affects muscle growth.

Advantages and disadvantages

Let's start with the shortcomings , which are few and insignificant:

• For those athletes whose arm muscles develop faster than others, such training will create a sharp imbalance in proportions. True, this effect will not last long, and as soon as the pumping disappears, and this is no more than 6 hours after training, the volume of the biceps will return to its usual shape.
• After such a workout, your hands become very “clogged” and for some, albeit short, time this creates discomfort. Taking a shower after a workout and changing clothes is not so easy!
• You will also have to carry out this workout either on the back and chest day, connecting the triceps and biceps, or make the training a separate one, and also train your arms on the leg day, which is not the best option.

advantages to training arm muscle antagonists:

• First of all, it should be noted the high intensity of training when performing supersets.
• Also, when performing supersets, training time is reduced.
• If the arm muscles are lagging in volume, then training the triceps and biceps on the same day will improve the proportions.

Don't swing your elbows

It seems that there is nothing easier than extending your arms at the elbow joints in triceps exercises. However, on your way you may come across a small obstacle in the form of your elbows moving to the sides. In any exercise, from French bench or standing presses and lat extensions to close-grip bench presses, keep your elbows close to your torso to maximally target your triceps.

This is easier said than done - especially for big guys - because the elbows naturally move out to the sides. With this movement of the elbows, the muscles of the chest and shoulder are involved, and this reduces the effectiveness of the exercise. To increase triceps isolation, keep your elbows close to your torso.

Verdict

Before asking the question of which muscle groups to pump together, you should understand that exercise should be periodic. That is, if you take it once, you can’t quit. Otherwise there will be no result. Understanding which muscles to train in one day and why will come only with the desire to develop, and not out of curiosity.

You need to understand that training in the gym only starts the process of muscle fiber formation. Proper nutrition plays an important role. A plus is the use of sports nutrition: protein, amino acids, creatine and much more.

The use of nutritional supplements promotes rapid protein absorption, increases endurance, immunity, and helps restore muscles for the next workout. However, it is not cheap, so you need to choose wisely.

Number of repetitions and approaches

During a high-intensity fat-burning and muscle-cutting workout, it's best to perform 12-15 reps of 3 sets for each exercise to maintain intensity. For beginners, it is better to do at least 12 repetitions with a small weight so that the technique is properly learned, the body remembers the mechanics of the movements and the load can be gradually increased without the risk of injury. Start learning exercises without weights or with the lightest dumbbells/empty bar and in each workout try to do more repetitions (with the correct technique!) than in the last. When you can easily do all 15 repetitions, you need to increase the working weights.

If you are working on mass, then the number of repetitions is from 6 to 8 in 3-5 sets. You should also do more basic back exercises with free weights.

Iron Health

Surely many of you are accustomed to pumping up your biceps along with your back workout, and your triceps on the same day as your chest. This split scheme is hammered into the head of almost every novice athlete. This scheme, they say, is the best way to pump up your hands. But is this really so?

You've probably noticed that this training scheme does not always go smoothly. After pumping large muscle groups, be it the back or chest, there is practically no energy left for quality arm training. You end up limiting yourself to low-intensity training that doesn't produce much of the mass you want. Meanwhile, bodybuilders have been training biceps and triceps on the same day for a long time. Only this mode can bring maximum results. However, these words are not any kind of discovery, because it was according to this pattern that Arnold Schwarzenegger himself pumped his hands.

But that's not all. Sports science has not stood still for a long time, and is constantly developing methods to increase the effectiveness of each workout. According to the latest scientific research, the most noticeable weight gain occurs precisely when you change your training regimen. That is why any training program is most effective only in the first days of its use. Over time, the body adapts to it, and soon such a program ceases to carry the training stress that is necessary for muscle growth. This rule applies to training any muscle groups, including arms. That is why I offer you two alternating complexes for biceps and two for triceps. All you have to do is divide them into pairs and do them once a week.

Adjust your training split so that the days before and after your arm workout are rest days. Among other things, periodically change the order of the exercises performed. For example, if this week you started training your arms with biceps, then next week you should start with triceps exercises. Training complex for pumping up arms

Biceps: Workout #1

Biceps: Workout #2

Triceps: Workout #1

Triceps: Workout #2

Basic training principles

The classic training scheme has been and remains the most effective. It is based on working first large and then small muscle groups. The program is composed primarily of basic exercises that are performed with an optimal number of repetitions. To gain weight, exercises are done 3 to 4 times, 8-12 repetitions each.

The total duration of one training should be no more than an hour. If you exceed this time “limit”, the level of catabolic hormones will rise sharply and steadily. Between individual exercises take a break of 60-90 seconds, and approaches - from 30 to 40 seconds.

What are the benefits of supersets for training small muscle groups?

Any workout for arms and shoulders is the work of small or short muscle groups, which include both. And muscles of this type are very well worked out by supersets. Supersets are especially good for opposing antagonist muscles (such as biceps and triceps).

When doing biceps curls, don't lift the barbell too high.

By far the most common mistake in biceps exercises is the desire to lift the bar as high as possible in an attempt to go through the maximum range of motion. I'm all for full range of motion training, but in this case you don't need to lift the bar too high. Most often, the front deltoids are included in this movement.

Let me explain. With your elbows close to your sides, bending your arms can lift the barbell to approximately shoulder height. But years of bad habits leave their mark, and for many bodybuilders, moving their elbows forward in an effort to lift the projectile even higher becomes second nature.

As the elbows move forward, the single-joint movement becomes a multi-joint movement involving the front delts. This not only connects another muscle group, but also creates a comfortable rest area for the biceps in the upper phase of the movement. The hands are located directly above the elbows, which means that the load on the biceps is sharply reduced.

For better isolation, stay true to the single-joint nature of biceps exercises. Remember that your elbows tend to move forward as you lift the barbell. Keep them pressed to your sides throughout the entire movement.

Start with the maximum weight

I stress this a lot, but it's really important: start your arm training with exercises where you can lift your maximum weight. There is no need to immediately start doing or after warming up. You can give your muscles double or even triple the load in the simulator for or in.

If we are talking about biceps, it is foolish to start with or, when you can give the muscles a much greater load in or. The first exercise you do on arm day will have the biggest impact on your overall results, so think carefully about where you want to start your workout.

Once you've found the right exercise to start training your arms, don't miss your chance by going too light. If you're building mass, don't be afraid to work with weights that stop you after 6-8 reps. This will give you more incentive to increase strength and mass than if you rely on light weights for high-repetition training with a pumping effect.

The most effective exercises

As a result, we can name the most effective of all the above exercises for each muscle group.

For biceps it is:

• close grip pull-up;
• hammer curls with dumbbells;
• raising the hand with an expander;
• push ups.

The ranking of the best shoulder exercises is slightly different.

In this case, the leaders are:

• head pull-ups;
• handstand push-ups;
• bent over dumbbell lift;
• lifting the barbell to the chin.

However, it must be remembered that each person is individual.

The athlete must independently select the most effective exercises for himself through trial and error.

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