To properly hit your arms during these 6 weeks, you'll need to alternate your training split. Each week you will follow a 4-day training split. However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week.
In summary, the triceps is generally bigger and stronger than the biceps because itâs a three-headed muscle, whereas the biceps brachii only has two heads. The triceps muscle extends the elbow, whereas the biceps flexes the elbow, meaning that theyâre antagonistic musclesâwhen the biceps contracts, the triceps relaxes.
Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90-degree angles. Straighten the arms, contracting the triceps, and then repeat for 1 to 3 sets of 8 to 16 reps. Keep the abs engaged throughout the exercise and avoid arching the back.
Biceps curls and triceps extension donât fry your central nervous system the way deadlifts, squats, and big bench presses do, so you can sneak in a little extra arm work more often than you think.
3 smaller muscles make up the larger tricep muscleâ the medial head, lateral head, and long head. All three heads come together to form what most people call the triceps. Additionally, the triceps make up approximately two-thirds of the muscle mass in the upper arm. So make sure you give your triceps some attention if you want to grow bigger
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do biceps or triceps make your arm bigger
