So you want to get big huge muscular arms. Do not ignore your triceps exercises.

In gyms everywhere, you will see people doing bicep curls after bicep curls. If someone were to ask them to show their muscles, they will most likely flex their biceps. How about you? Well, since you are reading this article, then you must have known that to own huge muscular arms, you must build huge triceps.

Do you know why? It is because your tricep is 2/3 the size of your arm. Just imagine, your bicep is only 30% while your tricep takes up 60%. So if you are neglecting your triceps, you are neglecting 60% of your arms while working on the miniscule 30% called the biceps. Of course you still need to work on your biceps for that well rounded balanced muscular look.

Furthermore, since your triceps are involved in many other body building exercises such as military presses, bench presses and many other exercises, having strong triceps will help you to lift heavier in those other exercises and thus will be encouraging further muscular growth in other body parts.

Your triceps consist of three main muscle whereas your biceps has only 2, the their respective names begins with “tri” and “bi”. That is another reason why your triceps should be bigger.

Tricep Excercise Form

So you have been training your triceps but do not see good results. It could possibly be due to your movement during your reps where the exercises are not performed to its full range of motion. You see, the mass concentration of tricep muscles is at the top of the arm and therefore you have to stretch your arms beyond what you feel that is natural in order to reach the deep fibers of your tricep muscles.

On top of that your form must be strict with minimum elbow movements when performing tricep exercises like skull crushes and tricep extensions. These exercises reach deep into your triceps muscles when you do it with full range of movement.

Tricep exercises like close grip bench press, diamond pushups and cable pushdowns do not give you that range of movement as the range of these exercises are limited. This is not to say that you don’t do these exercises, just concentrate on them less.

So in order to build big huge triceps, you must feel the pull of your tricep muscles when the weight is at its lowest position before pulling them back.

Want those big muscular arms? Then do not forget to work on your triceps hard and do it in good form.

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It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms. Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains. In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:

1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic pulling movements for the back.
3) The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.

What do these 3 points tell us about effective arm training? The most important thing for you to realize is this:

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!

So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue. Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.

If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training. If you are able to accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will therefore yield greater overall gains in bicep and tricep size.

This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program:

Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps

Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps

Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.

If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible!

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