How to gain muscle in biceps and triceps?

The physiological function of the biceps is to bend the arm at the elbow. That’s how it works. Remember that all muscles are working in compression. Muscles contract and perform their function. For all exercises for elaboration the biceps is necessary to bring to the bend of arms with weights.

Exercise 1. Raising the bar for biceps while standing

For this muscle the base exercise can be considered a raising the bar for biceps while standing, and bending the arms at the elbow. This is a very effective exercise, if you do it correctly. You have to choose the weight of burdens so that without unnecessary body motions bend the arms in the joints (raise the bar) at least 6-8 times in one repetition. Let`s organize for this exercise the workout set – 5 sets of 6-8 reps. Perform  skillfully. We are standing, leaning feet fully on the floor. Inhale to relax, exhale on the effort.

Exercise 2. Pull-up by the reverse close grip on the bar

It is important not only to reduce the muscle, but stretch in the opposite side. One of the best exercises is pull-up by a reverse narrow grip on the bar. You charge for the plank of horizontal bar (palms are facing you) so that the distance between the arms is equal to one palm. Sag and on exhale pull-up until you`ll touch the bar by your chin. It is recommended to do this exercise on the final elaboration in a bicep workout.

Exercise 3. Super set from ARNI

Arnold Schwarzenegger argued that the arms start to be lazy and stop responding to the load after a month of hard training. He has introduced a very strong activity “3 * 7” – a series of the exercises, or how to say right “superset”! It consists of only one exercise, but it is done in three stages. Stand as you stand up for lifting the barbell for your biceps. Holding the rod on your outstretched arms, bend the arms exactly to the half of amplitude (forearms should be parallel to the floor). So this way do seven reps. The next stage (without stopping) – arms to the up position – then drop the arms down to the provisions of the forearms parallel to the floor and doing 7 reps. After the seven reps do more seven reps with full amplitude. You will have the feeling that the muscles are burning, but do not make this exercise more than once a month.

The main function of the triceps is the extension of the arm with a help of triceps.

Exercise № 1. Bench press by the close grip while lying

The basic exercise for this muscle is considered to bench press by the close grip while lying. If the number of repetitions is 1-3 in the approach, so you work to increase the muscle strength. If the number is more than 5-8 reps in the approach, then your work is aimed at increasing muscle mass. And if you do 10-12 reps, then you are working on a “drying” of muscles. Your task is to do in one go – 6-8 reps. Hung on the rod`s vulture the weight that you are able to raise 8 times, lay on the horizontal bar and take  over the vulture so that between your tassels you`ll have 15-20 cm of free space. And perform the bench presses of the barbell. In an effort exhale, in lower the rod – inhale!  Do not lift your pelvis off the bench, do not get up to “the bridge”. The “cleaner” you do thew exercise, the better is the effect of it.

Exercise № 2. Dips on the parallel bars are the base.

In order to maximize the work out of triceps, you have to take a certain position of the body. Lower the head so that your  chin will be on the chest, legs are slightly bent at the knees, and the body tilted forward. This position does not give you the ability to use the inertia of the body, when you`re  performing the reps.

Exercise № 3. Super set for the triceps from Arni

Perform this exercise in the same way as you did the rise of the biceps in the super set. You need to take as a basis any basic exercise (the best will be the bench press by the  narrow grip on the horizontal bar) and make a set on the basis of 7th lower phase – the upper phase 7 – 7th full phase). The effect will be very tight. This is the kind of stress for lazy muscles. You can making it no more than once a month.