This article is suitable for beginner and above fitness enthusiasts
Content tags: Arm Advanced Special Supplement Comprehensive Hypertrophy.
Author: Eric Bach
Compiler: Lu Shiyi.
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Strengthen your triceps at record speed
Strong arms don't just look at the front, the impact on the side and back is sometimes much greater!Here are some typical movements for developing triceps, but some are modified from the routine. When you already haveSome training experienceWhen you want to advance your arm form, these are efficient**.
Extract a portion of these movements as an additional triceps training day. Or simply replace your regular triceps workout.
Adopt a wave-like gradual approach to these movements. This means that you first increase the number of sets you do, and then you increase the weight. For example, you formally start the group with 6 close exhaustions. As you progresse each week, you'll get stronger, and once you reach 8 reps for the same weight per set, add a little weight to make you do 6 reps again close to exhaustion. Repeat this process. (Some of the following practice Xi also have 8 to 10 times.) ）
a.Triceps elastic band press: 2 sets x 50 reps
This is your warm-up move, activating the triceps and lubricating the elbow joint.
b.Narrow grip barbell bench press: 3 sets x 6-8 reps
Pay attention to the rhythm, the first two official groups use the rhythm of 3210: 3 seconds to drop the weight, 2 seconds to pause at the bottom, 1 second to lift the weight, no pause at the top;The last group removes the bottom pause and uses a 3010 rhythm. Rest for 90 seconds between sets.
c.Double-rod arm flexion and extension: 3 sets x 6-8 times
To emphasize the triceps rather than the pectorals, keep the body upright, legs back, and elbows close to the body. The first two sets use a rhythm of 3210 and the last set uses 3010 with a 90-second break between sets.
d.Incline dumbbell arm flexion and extension: 3 sets x 8-10 reps
The downward incline angle keeps your head lower than your feet, and the long head of the triceps stretches more fully. A larger pre-stretch will result in more involvement of the target muscles. Using a rhythm of 3110, take a 60-second break between sets.
Can I use it without a sloping bench?Raise the front of the bench with a large barbell plate to create an angle.
e1.Cross rope press: 8-10 times
Using a cross-cross trajectory, the angle of the rope is aligned with the triceps fibers, putting more pressure on the muscles while reducing the burden on the joints. Squeeze your triceps firmly at the bottom of each movement. After doing a set, immediately enter E2
e2.Cross rope over top arm flexion: 8-10 times
Maximize the stretch with each movement, squeeze the triceps firmly at the end, and rest for 60 seconds between sets. Then go back to E1 and repeat for a total of 3 rounds.
Mechanism of triceps hypertrophy
Let's dive a little deeper into why these workouts work. Because they encompass the key drivers that trigger muscle hypertrophy –
Mechanical Tension:By lifting a large weight and employing a sufficient range of motion, mechanical tension can be created. In the arm compound movements, focus on building strength in a range of 4-8 repetitions.
Metabolic stress(Pumping): Working the muscles at the right amount of tension, combined with short intervals, triggers metabolic stress. Metabolic stress promotes muscle growth through swollen cells, hormone release, and enhanced blood flow and nutrient delivery.
Muscle Damage:It's a by-product of training, not something you're deliberately pursuing. This damage triggers an inflammatory response that "may" further promote muscle growth. Focusing on tight eccentric contractions through a full range of motion will create the right amount of muscle damage.