How to Get Big Biceps and Triceps
Jun 9, 2023 mindpumpAsk someone to flex their muscles, and what do they usually show off? Yep, most likely their biceps and triceps.
Though small, these muscles pack a punch, and are common areas of the body people want to enhance with greater definition and strength.
Fortunately, the formula to getting bigger biceps and triceps isn’t too complicated. Let’s dive right in.
Volume, Volume, Volume
I can’t stress this enough: you need to get the reps in if you want bigger biceps and triceps. If you only dedicate one workout a week to upper body exercises, your arms will grow at a snail’s pace.
Your biceps and triceps will respond best to 2 to 3 days of training, with 6 to 9 sets for each muscle, per week. If you’re currently only getting in 3 sets of each, don’t overdo it by upping the sets to 9 per week. Too much too soon isn’t good. Ultimately, you want to break up these sets throughout the week, and not just fitting them all into one workout.
If you have a hard time squeezing in some sets during your workouts, I’m a huge fan of keeping some bands handy (whether at home or at the office), and knocking out a set of 10–15 reps of bicep curls and extensions. When I need a work break, or an energy boost, it’s a great way to get a quick pump while not overexerting myself.
Train at Full Range of Motion
You’re not getting everything out of each rep if you aren’t contracting and extending at nearly full range of motion. This often happens with people who are lifting too heavy–they physically can’t lift the selected weight, so they end up sacrificing form and can’t complete a full rep.
When we talk about full range of motion, we don’t mean coming to a complete rest period during each rep. You want to maintain tension the entire time, while extending and flexing to its fullest state. If you were to do a bicep curl, you should contract (or flex) your bicep to the point where the dumbbell is as far as it can go, without sitting directly above the elbow in a rested position.
Studies show that training muscles to their full range is far superior to shorter ranges of motion when it comes to muscle growth. The next time you do bicep curls, push the range motion when extending the elbow, and see just how much harder it is to get the same amount of reps in that you did before.
Don’t be surprised if you end up a little sore!
Experiment with Tempo
This is an easy-to-implement technique if you are looking to get bigger biceps and triceps. Whether you realize it or not, it is possible that you could be completing your reps too quickly. There is a time and a place for knocking out reps at a quicker tempo, but if your aim is muscle hypertrophy, address the tempo during your exercises and see if you can slow it down a bit.
Slower reps allow you to experience more time under tension, which means more stress on the muscle. When it comes to muscle, a healthy amount of stress is required to initiate any sort of hypertrophy.
During your workouts, try to follow a 3-1-3-1 tempo (contract for 3 counts, pause for 1 count, extend for 3 counts, then pause for 1 count before going into the next rep).
If you feel like you maintain a healthy pace with your reps, try prolonging either the concentric or eccentric portion of the exercise. Whatever you choose, commit to this style for at least 3–4 weeks, because you won’t get the desired results if you only try it during one workout.
Get Creative
You don’t need to get too crazy, but I’m sure there are variations of bicep and tricep exercises you haven’t tried. Personally, I hardly ever do preacher curls, so if I wanted to grow my biceps, I am certain my muscles would respond well to this new stimulus.
Even when we are technically working the same muscles, implementing new exercises into our routine is still an effective way to challenge the body and stimulate muscle growth. This can be as simple as changing your biceps curls to a neutral grip, or using bands for bent-over tricep extensions instead of dumbbells.
Like I said, you don’t need to think WAY outside the box with the exercises you choose. Simpler is usually better.
