What is the most effective triceps workout routine?‏

For many athletes growig of the arm muscles is a real problem. We hope that the recommendations in this article diversify your workout and allow progress in the difficult but interesting training – building of your own body (bodybuilding).

Training biceps and triceps at the same time

This approach aims to achieve a state of maximum pump (Pumping), which are only capable of your hands. There is no more appropriate way to do it than at the same time to train your biceps and triceps.

You can do alternate exercises for biceps with triceps pumping up. For example, to make the curl, and then extension to triceps. Save a sequence of exercises throughout the training.

Each workout is better to change the exercises. The biceps and triceps, there are many varieties of exercises and you will surely know them. Apply them!

The sequence of exercises for triceps

Bodybuilders often complain that perform heavy exercise such as French press is hurting their elbows. It is difficult to argue, because this is the practice! Therefore, always start with training triceps extension with cable (vertical block). This exercise will allow a safe warm and elbow ligament.

Continue training triceps with dips or in a simulator. This exercise could be the first to perform, but rather that there was blood in the triceps before heavy load them push-ups. If you can be wrung out 20 times, then you can already use the extra weights. Tie a rod disc on the belt.

Finish the workout for triceps can French press or other straightening with a barbell or dumbbells. There are many varieties of the triceps  extensions, which you can include in your arsenal:

Triceps extensions with curved neck on an incline bench. Use heavy negatives on the simulator for the triceps. This is a great and safe way to load heavy weight triceps.

The amount of training to have the best triceps

Displacement training biceps and triceps should be less than for larger parts of your body, such as feet and back. When you using the proposed techniques to achieve the intensity is not required a big variety of approaches.

As with other parts of the body, it`s the best to gradually increase the amount of training, and then train hard for 6 weeks, after which the volume gradually decreases to the initial level. The intensity does not change, but the difference in volume provides periodization.

Here is a sample workout hands for Phase №1 (Beginners). These are 8 sets for the biceps and for the triceps 10 approaches. Between sets in all exercises the rest is 30 seconds.

Exercise №1. Cross curl with dumbbells in the style of “hammer” – 3 sets repeat 10 times. First, take a warm up exercises for 2-3 sets of 10 repetitions. Then follow the 3 working sets of 10 times, keeping in mind that every muscle contraction is necessary to greatly compress the dumbbells. When you lower the dumbbells, fully unbend hands. Thus, you heat the lower part of the biceps.

Exercise №2. Barbell curls with a curved neck on the bench Scott – 3 sets of 8 repetitions. Lower the bar by about 90% down. Do not straighten your hands completely, as this may cause injury.

Exercise №3. Standing curls with a barbell or a curved neck with a 3-second pause -2 sets of 8 times. The most important thing – to lower the weight after a three-second pause. At this point, your biceps will burn. Pick the maximum weight which can do 8 reps.

Exercise №4. Triceps extensions using rope (vertical block) – 4 sets of 12 repetitions. At the lowest point further strain your muscles for 1 second. Keep your elbows pressed against the body.

Exercise №5. Push-on bars or in a simulator – 3 sets to failure. Each approach increases the weight of burdening. The idea is to muscle failure occurs after 8-12 repetitions.

Exercise №6. Extension with a curved neck on an incline bench – 3 sets of 15 repetitions. In each approach, try to lower the weight behind your head a little lower. This exercise does not require the use of large weight.