Muscle and Biceps Essay Example

your arms. In terms of specific volume and frequencies, I am going to strongly recommend that you only directly train your biceps and triceps once a week. And you perform no more than four total sets per workout. So, that is four sets for biceps and four sets for triceps once a week.

And remember that it is four sets per work out not per exercise. As long as you focus basic exercise and perform every set with full intensity and effort, I can't see any reason whey anybody would need to perform more than four sets for the biceps or triceps in a single workout. And as you get more advanced you can perform even less than that. In terms of actual specific excercises let us keep it very simple. For biceps focus on the straight barbell curls or a dumbbell curl either standing or seted and for triceps focus on close grip bench presses. arrow grip dips, cable push downs or line trackup extensions using a dumpel or an easy bar.

Perform every sets and you can't execute any further reps and proper forms despite your best efforts and focus on progression by writing down every workout you perform and continuely striving for progression and weight interepts from week to week. And that is really all there is to you guys, get back to basics, cut down your volume and frequency focus on basic exercises, increase your intensity level and focus on progression. If you want to build big biceps and big triceps that is really aldreims to it.