Strength Training Tips For Huge Triceps
Athletes looking for ways to build strength in the triceps, biceps, shoulders, and upper body should rely on a program of arm exercises that nourish the fibers of the muscle cells while taxing them to the point of failure. A successful bicep and triceps workout plan involves a combined approach that includes proper stretching, muscle warm ups, nutrition, a steady oxygen supply to the muscle tissue, and regular, intense workouts. The most intense arm exercises will cause the muscles to gain size and strength through an incremental process of tearing and healing called hypertrophy.
Why Do Arm Exercises cause Muscles to Grow?
Evolution has designed the human body in a way that distributes limited resources with care. If we live lives that don’t require much heavy lifting or hard physical labor, the body delivers nourishment and oxygen to the cells that are presumed to need to them the most, which are not the muscle cells of the arms and legs. Most of us consequently leave childhood and enter our adult lives with large muscle groups in our limbs that are exactly as strong as they need to be to sustain the challenges of our own lifestyles.
But our muscles always contain the potential for greater strength. So when our lifestyles change—no matter how old we are at that time—greater exertion and pressure placed on our limbs through heavy arm exercises can bring out levels of strength we may never have seen before and probably didn’t realize we had. This happens as nourishment is redirected to the bundles of elongated cells that make up a muscle fiber, and the bundles of elongated muscle fibers that make up an area of muscle tissue, and the bundles of those bundles that make up an entire tricep or bicep.
This increase in strength happens not because the number of muscle cells change, but because the tissue made of these cells is nourished with greater supplies of nutrients and oxygen. As the body responds to our redirection of energy and resources, the larger fiber bundles are simultaneously sustaining minuscule tears which heal and cause the muscle itself to seem larger.
Depending on the kinds of arm exercises we engage in, our muscle tissue also becomes better able to store carbohydrate energy in the form of glycogen, so taxed muscles can gain energy from a convenient local source rather than bringing energy in all the way from body fat cells or simple carbohydrates processed by the liver. This also increases our endurance and our ability to execute challenging arm exercises we couldn’t handle before.
Triceps Workout: How Can We Maximize The Strength Potential in our Arms and Upper Body?
In the video above, Trevor Theismann demonstrates a simple set of arm exercises in a suspension training triceps workout that can help athletes maximize strength potential in the upper arms. A triceps workout like this should be combined with a lifestyle that includes regular upper body workouts and an excellent nutrition plan heavy on lean proteins and healthy, whole grain long-burning carbohydrates. This triceps workout should also be supported by proper stretching as well as muscle warm up and cool down exercises.
Athletes should begin this set of arm exercises by attaching the KB Duo suspension training system to a sturdy anchor point and warming up the muscles with light lifting and dynamic stretches. These arm exercises will make use of the burn-down method, or a lifting process that ends at the point of muscle failure.
The KB Duo Triceps Workout
When the muscles have been warmed and the equipment properly set up, athletes should begin this set of arm exercises by holding a handle of the KB Duo in each hand with the palms facing downward. Athletes should then lean into the straps with the face toward the floor, the arms raised just above the head, the hands close together. Athletes should maintain a flat back while leaning into the straps. The feet should be located under the anchor point in a way that maximizes the body angle so the back is nearly parallel with the floor.
The arms should be kept just higher than the level of the head, so when the body weight is pushed up from the straps, the pressure of the lift can be felt in the triceps. During this triceps workout, the athlete will be lifting to failure, and the failure should take place only in the triceps, not in any other muscle groups in the arms, back, or shoulders.
Athletes should lift their body weight rapidly in an overhead motion like the model in the video, taking a few very small steps forward each time lifting becomes impossible at the current body angle. This should happen after approximately six or seven reps. The flatness of the back should indicate an athlete’s proximity to failure during this set of arm exercises; once the back begins to bend to support the failing arms, the athlete should move forward a few steps and continue to lift at a steeper angle with the floor which will make the move easier.
After failure is reached at the steepest angle, the athlete should pause, let go of the straps and take a one minute rest period, using the time to stretch the muscles of the upper arms. Stretching will increase the blood flow and oxygen supply to struggling muscle fibers. After sixty seconds, the athlete should start the triceps workout over again from the beginning, or the lowest and most difficult body angle.
Triceps Workouts: The Expectation of Results
A triceps workout like this can initiate the redirection of nourishment and hypertrophic growth that can build strength, increase tone and tightness, and reduce flab in the upper arms. Athletes should make burn-down arm exercises like these part of a regular upper body workout plan. Meanwhile, like any form of strength training, these arm exercises should be supplemented with proper hydration, nutrition and stretching.