Increasing muscle volume for novice bodybuilders is a priority. Particularly great attention is paid to biceps and triceps, which are pumped in the first place. It is the volumes of musculature on the hands that demonstrate to people around whether a person is attending a gym or not. In order to build muscle mass on the hands, it is necessary not only to engage in simulators, but to select the most effective program. You should choose exactly those exercises that load the triceps and biceps most, allow you to quickly progress and achieve your goals and objectives.
The proposed training program does not involve the division of exercises with exercises for the biceps and triceps, to which there is a rational explanation. The reason for the joint training of these muscle groups is that they are opposite to each other. The study of one antagonist leads to the restoration and increased flow of blood rich in nutrients, the second, that is, the muscle opposite to it. And if you train both biceps and triceps at once, you can achieve powerful pumping, which positively affects the increase in muscle mass.
Effective exercises for pumping triceps and biceps
The training program for the increase in muscle mass in the arms, carried out in the gym, is almost entirely based on basic exercises, but there are several isolating ones. This allows you to deplete the muscle and achieve the maximum effect of pumping.
Training includes two groups of exercises:
- Bench press with a narrow grip;
- French bench press;
- Extension on the top block.
- Lifting the bar for biceps while standing;
- Hammers for biceps;
- Lifting dumbbells for biceps while alternately sitting on a bench.
This complex is enough to completely deplete the muscle groups included in the work. The first to perform basic exercises, and then the emphasis shifts to isolated movements. Such a training system is considered the most effective and efficient in the modern bodybuilding environment.
The training program is aimed at developing muscle antagonists. Therefore, biceps and triceps are best pumped alternately. Performing all exercises first on one, and then on another group is less effective.
Weight Training Program
To better understand how to pump biceps with triceps, you should adhere to the following sequence of exercises. So, the program is done according to the following scheme:
- Lifting the bar for biceps while standing (3-4 X 8-12);
- Bench press with a narrow grip (3-4 X 8-12);
- Hammers (3-4 X 8-12);
- French bench press (3-4 X 8-12);
- Lifting dumbbells for biceps while sitting on a bench + extension on a block for triceps alternately 3-4 approaches for each exercise.
The first exercises are performed at a pace familiar to many, but with the last beginners, not everything can be clear. The final stage of training a given program involves the transition to super sets. In other words, first they make one set for biceps, and the next approach - for triceps. Then take a short break. After resting, the biceps-triceps ligament is repeated again. The presence of a super set at the end of the workout allows you to achieve a powerful pumping effect and maximize muscle exhaustion. Using such sets should not be every lesson, but periodically. Otherwise, the risk of overtraining increases.