For all the gym freaks and bodybuilding enthusiasts, who are either looking forward to grow their arms or aren’t getting proper measurable arms, there is a well-known fact which you should be aware of.

To increase the size of the arm, you have to work on the triceps instead of biceps. People usually start investing their time and energy on lifting heavy barbell curls, and this is where they attempt mistake.

· Breaking the myth


Instead of Biceps, you need to work on triceps, if you are aiming to increase the size of your arms. Apparently, if we divide the arm into three different portions, triceps will take two while biceps will get one, and you cannot afford to miss the two-third portion of the arm for expecting good results. Therefore, it is necessary to pay more attention towards building triceps than biceps.

· Understanding the triceps muscles


Tricep is not a single muscle. You need to know that it is a group of three different muscle heads: lateral head, long head, and medial head.

Lateral head contributes to the horseshoe look of the triceps, whereas long head runs from the scapula to the humerus at  the back of your arms. The medial head lies between the other two heads and is quite not visible.

· Exercising tips at different levels


BEGINNERS: If you are a beginner, start with just 3 or 4 sets with as many reps as possible. At this stage, you only need to learn to perform various triceps exercises. Do not lift heavy, and make sure that you do your workout under the proper guidance of your trainer. Lift light weight but complete the set properly.


  • No more beginners


For those who have passed the beginner stage and have learnt to perform different triceps exercises, should properly go for some regular routine of lifting the weights. Best exercises at this level are the ‘standing bar dips’ and the ‘kickbacks’. ‘Standing bar dips’ is pretty hard to continue with, but do not worry. Start from 5-6 reps, you will gradually grow and reach till 15 reps!


  • Veteran


For all those who have attained the status of a ‘gym veteran’ should go for some heavy weight training. At this advanced level, you surely have learned to throw in intense energy on working your triceps muscles, but if you think you have learnt enough and now you only need to work on its maintenance, then immediately shoo this thought away. You should keep hitting the gym and start doing some badass workout!

We hope this article help you out and you start focusing more on the triceps. Prioritize triceps over biceps, and start building your arms. Stay healthy, stay fit!

Image Source – Google Images


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