Biceps And Triceps Fundamentals Part 1

The Biceps

What are Biceps? The biceps are a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. The biceps crosses both the shoulder and elbow joints and its main function is at the elbow where it flexes the forearm and supinates the forearm. These movements are used when opening a bottle with a corkscrew which is my favorite thing to do.

The Triceps

The triceps is a major muscle of the upper arm in the human body. The triceps run along the main bone of the upper arm between the shoulder and the elbow. Along with the biceps, it enables extension and retraction of the forearm. When the triceps are contracted, the forearm extends, and the elbow straightens; if the triceps are relaxed and the biceps flexed, the forearm retracts and the elbow bends. The triceps also serve to stabilize the shoulder joint at the top of the humerus. The shoulder has the greatest range of motion of any joint in the body, possessing the ability to turn and rotate in many directions. However, this movability means that the shoulder is a relatively unstable joint, and the triceps plays an important role in stabilizing it. The distal portions of the triceps are also involved in retracting the capsule of the elbow joint when the forearm extends, thereby allowing the elbow joint to be straightened successfully. It is also innervated by four branches of the radial nerve. Both the artery and the nerve continue into the lower forearm beyond the triceps. Which causes movements like unscrewing the cork and pulling it out.

Beginning Bicep Workout Routine

Frequency – 1 workout per week, with at least 1 rest day before your next bicep workouts.
Focus – Add more volume and intensity and continue to learn more about how what your body can handle.
Approach – light volume and strength building with your rep ranges.
Include Back Training – Make sure to include rows and pullups (or lat pull downs) for your back. These lifts will also help you build bigger biceps.
Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set.

Intermediate Bicep Workout Routine

Frequency – 2 workout per week, with at least 3 rest days before your next bicep workout.
Duration – Quarterly.
Focus – Add slightly more volume and intensity
Approach – Moderately high volume of rep ranges beginning use advanced training techniques.
Back Training – Again make sure to include rows and pullups (or any pulling back workout) as back work. Your biceps will appreciate it.
Use the same weight for all sets. Find a weight that allows you to perform a minimum amount of reps at least 7 to 10 for the first set. Rest only 15 seconds between sets.
Drop Sets – Perform a set, then immediately perform 3 drop sets using lighter dumbbells. After 1 minute, repeat this process a second time.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Experienced Intermediate Bicep Workout Routine

Frequency – 1 workout per week, with 1 rest day before your next bicep workout.
Duration – Yearly.
This will be difficult but strive to gain strength when possible.
Back Training – Make sure to include rows and pullups (or any back-pull exercise) as back work. You will build bigger biceps.
Find a weight that allows you to perform 20-30 reps for the first set. Rest only 20 seconds between sets.
Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. ALWAYS KEEP FORM!! I will have some exercises that I do to follow. For now check out my video on some basic things I do. (I promise they will get better, but hey if you don’t try you wont learn.)

 

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