Biceps or Triceps to Improve Arm?

Many of the people who started in the gym is thought to biceps muscle which gives volume to the arm, and focus exclusively on intensifying the training of this muscle group to have better arms, but does the biceps or triceps which improves the arm?

This question surely have thought everyone in our lives, since if we look at ourselves in the mirror while we do arm exercises (the mirror is used to perform the exercise correctly) see biceps exercises brand is much more arm and however to the be the triceps the sensation is not the same.

A very common mistake

No doubt is a mistake that almost all have committed ever affect our training of arm at the bicep instead of the triceps. The triceps It is the largest of the arm muscle and it lies on their back, they occupy more than 60% of the total volume of the arm.

The triceps brachii is a extensor muscle that acts on behalf of gravity so their natural development is not so usual If we compare it with the brachial biceps that whenever we have to perform some action with our arms comes into operation.

When designing our routine of training must include triceps exercises and do them with the best technique and dedication as possible, even more than when we train the biceps, if possible, since It is responsible for the appearance of large arms, and their training provides the perfect symmetry in the arms.

Function and parts of the triceps

The main function of the triceps is the of extend the forearm on the arm and fix the elbow joint, indispensable for any work force in the upper train movements.

The triceps is divided into three parts, heads or lots, where the surface is the side, which stabilizes the elbow and two more internal, the medial and the long, giving mass and shape muscle, in addition to the long run allows approaching and extend the shoulder. The best exercises for each part they are:

  • Long portion: the exercises above the head in which the arms are glued to their ears are oriented to the long portion of the triceps.
  • Vast external: exercises such as the funds in parallel, in which the upper part of the arm is stuck or behind the body are best working the vast external, located on the upper outside of arm.
  • Vast internal: the extension of triceps lying with the straight legs of this training works the three parts of the triceps.

Triceps training guidelines

The main thing you need to know is that to have a big triceps you must be disciplined in workouts, know use loads and performing exercises with very good technique.

Usually you will work with high loads around 80% for exaggerating the triceps and get a good volume, which We will have to suffer in this muscle training, but for all that we have been in this scene of the iron is not something new.

You have to be clear before you jump to find the volume of the triceps is necessary to know all the exercises that work it and have a good toning the muscle group, don’t think you’re going to get a great triceps short-term.

The 2 keys that should not be forgotten

Keys in hypertrophy of this group are the same as for all muscle groups: usa a good variation of exercises and try not to repeat two days your triceps routine, thus gradually work all angles, lots and more muscle fibers with which in the long run you will gain more volume.

The other key is as always the rest. It is no good that you training triceps daily since as always we remind you the muscle it needs rest to grow. After doing an intense workout of triceps he passes at least 48 hours for the next training.

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