When the term biceps, triceps or quadriceps forms part of a muscle name‏?

If you want to know how to train the biceps, triceps or quadriceps as a part of muscle name, you`ll need to read this information.

A continuous series of two exercises for different muscle groups (antagonists), which are making with a minimal pause or without it, called superset. The payload in this case is distributed alternately from one to the other muscle groups. Ideally supersets should be constructed from the exercises that involve the muscle-antagonists.

Typically, for bodybuilders in 30s and 40s years of the XXth century it was quite usual to perform one set with only one exercise. However, Joe Weider has proven highly efficient processing of multiple sets of each exercise, and thus is guaranteed the growth of muscles. In this case, during active multiple reducing one muscle group occurs simultaneous stretching (extension) of another. Muscles-antagonists include the follow muscle groups:

chest – back; biceps – triceps; muscles of the back side of hips – quadriceps.

The example of the superset

The most obvious example of such a series (superset) of exercises can be a combination of one set of lifting the barbell on biceps followed by loading on the triceps, press down in the block simulator. According to the biomechanics, this alternating contraction and stretching of the muscles pair of antagonists significantly increases the blood flow to the trainees muscles of biceps and triceps, which not only promotes the intensity of the strength training, but also helps to overcome the plateau effectively.

How often should you do the supersets?

Use the supersets on the every third, fifth training, and the basis for training should form the traditional splits and power training. The supersets have one big charm, sometimes it happens that you can not hold the heavy training with high intensity or heavy weights, you simply lack the strength, sometimes it happens. Here supersets come in handy, which allows muscle to work thoroughly, even if today you have not the most remarkable state of health, and you can not do the workout really good.

Here are the most common examples of supersets for the antagonist muscles:

quadriceps – biceps of the hips; leg`s press – leg`s curl while lying; squats with barbell – deadlift on the straight legs; hack squat – leg`s curl while lying; biceps – triceps; the rise of the biceps with dumbbells while sitting – French press with EZ barbell; raising the barbell for biceps – dips on the parallel bars; triceps – biceps; dips on the parallel bars – biceps on the Scott`s bench; triceps on the upper block by the reverse grip – hammer (for biceps)

The best exercise for the biceps

Lifting on a biceps while standing

Rod with EZ-neck, for example, is more convenient, but this thing, in fact, turns the disadvantage: the internal short beam of the biceps getting “off” from work. And only “uncomfortable” straight bar makes equally work both beams of the biceps. For this reason, the working weight for the exercise in comparison with EZ-rod increases by 5-8%. So do not try to waste on the rise with a curved neck of rod! Your main tool is a classic bar with a straight bar.

The best exercise for the triceps

Dips on the parallel bars

The isolation exercises, which employ only one joint, as is known, does not rise the mass. But these are all exercises for the triceps. They are accompanied by bending only the elbows. Only in the pushups and narrow bench press while lying the shoulder joints and elbows are working. But the pushups are better, because an exercise is performed by the impact parameter force of the triceps.

The best exercise for the quadriceps

Front squats

So called the squats with a barbell on the chest. To squat with a barbell on your shoulders is much easier, but the “back” position of the projectile carries a significant portion of the load on the biceps of legs and buttocks. The sighting buildup of the quadriceps requires moving forward the rod relatively to axis of the body, ie, on the chest. The load on the quadriceps at the same time grows almost on 25%.