How to build equal size Biceps and Triceps
August 11, 2009 by Shaun
Filed under The Fitness Bug
Whenever the summer months begin to approach and the clothes on peoples back become less and less, you will inevitably see people flaunt their muscle sculpted and toned bodies that they have been working on during the winter months, and so they should. But one thing I do see every now and again is guys with huge arms…but not the whole circumference! What they would tend to have is large tricep muscles but small bicep muscles. So their arms would appear large in size only from a side or back viewpoint.
This is not the result you want!
Whenever you see someone with arms as I have described above, then they have been focusing to hard on one muscle group too much, in this case, the triceps. In general the tricep muscles are bigger than bicep muscles, and they will be the main muscles of the arm that stand out as your muscles grow. To prevent this one must work the biceps with exercises such as chin ups or any exercise that requires a pulling movement. After this it is then good to get into a habit of leaving bicep curls exercises till the end of your workout. This will ensure that your biceps are evenly worked compared to your triceps.
Even more important
The above is how you ensure a good balance and workout of both arm muscles. But what one must first acknowledge is that the arm muscles are still only facilitators of moving the larger muscle groups. Because of this, the arm muscles have no choice but to get stronger when the bigger muscle groups gets worked. Bigger muscle groups that the arms assist with would be with exercises such as:
- Bench-press (Chest, Shoulders muscles)
- Various row exercises (Back muscles)
- Military press (Shoulder muscles)
- Chin ups/ pull-ups (Several muscles)
If you focus on working on the above major muscle groups with the said exercises, your biceps and triceps will improve in strength and size naturally.
The key thing here is to:
- Keep your main focus on a full body workout
- Keep specific exercises for your triceps and biceps (or when weaknesses occur)
The reason why one may get carried away and focus on the arms only, is because they are the stand out muscles that every one will see with most of the clothes you wear. And this mindset is wrong. However, I believe there are exceptions.
Take someone like myself for example. Being 6’1 with longer legs and arms than most individuals, I have a much harder time building my biceps and tricep muscles to a reasonable size, compared to someone who maybe shorter than myself. So while the bigger muscle groups like shoulders back and chest develop naturally, my arms (and legs) tend to get left behind, even though I began my workouts with a ‘fully body workout’ mind set.
Keep working hard, be consistent and natural results will come!
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great points a lot of my former clients use to want a program for specific groups instead of focusing on a whole body routine
Well… I started to realise after a while that by maxing out on the whole body, i would naturally gain. But that was when i was just ‘maintaining’ what i already built. But when i wanted to increase it was all about the specific workouts. So your former clients were doing a good thing.
“work the biceps with exercises such as chin ups” Agree, especially when it’s close grip. It burns the muscle hard, then I move on to some isolation exercise for some after-burn.
Mark Martinez,
Testing out hypergain like the energizer bunny
I review supplements that I have a great familiarity with and have used in comparison with others in its genre. I have been working out for about 3-4 years now and have used a variety of protein shakes on the market. For guys who are not born genetically able to build rapid muscles without a strict diet plan, gaining size in muscle is extremely difficult.
With the Dr Max Powers Anabolic Stack, i’m just going to jump straight to the point. If you’re looking to build muscle fast along with your regular workouts, I strongly recommend this product. It’ll put the weight on you faster than anything i’ve ever used. However, beware of the calorie content in the Dr Max Stack. I haven’t found it to be exactly a “lean formula” as it promises, but it does help add on some extra pounds for building muscle on the other hand.
If you’re a hardgainer, go for the Dr Max Powers Stack. If you’re looking for a protein to help you build muscle but keep a very lean, cut frame, then I recommend Nature’s Best Isopure (if your budget sees fit.) If not, the Dr Max Powers Stack in conjunction with lots of carido should do the trick.
Thanks for the tip Mark. I’m sure that will prove useful for other readers.