The development of the long head of triceps is a very popular topic, especially among people whose dream is to build large arms. You can apply some treatments that will make it easier. Check out the 7 ways below that can greatly affect the development of the head of a long triceps.
.
As in any case – sentences are divided. Some say that increases are achieved by increasing the intensity and volume of training. Others believe that you should focus on the exercises that each of the triceps muscle head separately, as well as all at once.
.
First of all, you need to be aware of what movements to do to engage the more specific head of the triceps. We will only extend our head to the maximum when we move over our heads.
.
1. Train your triceps twice a week
.
This is a good method to start with, especially with a small muscle group like triceps. If you do not increase the frequency of training triceps for 6-8 weeks, training them twice a week can provide a very good stimulus for growth. This muscle batch regenerates relatively quickly, so you can train it every 2-3 days. However, remember that doing exercises on a cage on Monday, on a shoulder on Tuesday and on triceps on Wednesday does not mean a 2-3 day break, because in this setting they work every day. Take this into account when setting up a training plan.
.
Triceps training twice a week also means that you will not be doing chest or shoulder training the day before or the day after your shoulder training. Also, make sure that both workouts are different from each other.
.
2. Triceps not always after shoulder or chest training
.
Of course, training a triceps after a large muscle group such as the chest is a good idea, but training should not be based only on such a solution. It is good for one training day to connect the triceps with the cage, while the other only uses the arms. Then the muscles will not be pre-tired and you will be able to work with a greater load. It will be a very good combination that stimulates triceps to grow.
.
3. Choosing the right exercises
.
Two basic training principles say that you should perform multi-joint exercises at the beginning of the training before single-unit exercises. Second – if you have been performing a training schedule for some time and your progress has slowed down, it is worth introducing small changes in the exercises to further ensure development. While there are no multi-step exercises for triceps overhead, there are a few that will work for you. This is, for example, squeezing the bar with a narrow grip on a slightly positive bench. Triceps will be a bit more extended here than on a horizontal bench. Do not be afraid to use a heavy weight in such exercises, with which you will do 8 repetitions.
.
4. Long head priority
.
Prioritizing the head of a long triceps is that exercises over head have priority over those that engage the side and short head. It is associated with muscle glycogen depletion and gradual muscle fatigue along with the length of training. However, changing the order of exercises in triceps training should not be a problem.
.
5. Make 2 exercises involving the head long
.
Just because you did one exercise focusing on your long head does not mean that now you can give them a rest. Choose the next exercise, but the one you will do under a slightly different angle and with different intensity. For example, if the first exercise was to straighten the forearms with the barbell above the head, then the other may be straightening the forearm with the dumbbell behind the head or straightening the forearms in the torso fall using the upper lift lines.
.
6. Correct movement execution
.
Every move overhead involves a very long head, but it can be further strengthened by constantly keeping the elbows close to your ears. A good way is to do one-handed exercises. This is especially helpful for people who already have large muscles and are not able to keep their elbows very close to the head.
.
7. Work for muscle fall
.
If you want to increase the circumference of the arm, the key factor will be to work for muscle fall – a moment when you are no longer able to do more repetitions with the correct technique. If you do 1-2 series of each exercise for muscle fall, it will ensure perfect overtraining and muscle congestion. In particular, techniques such as
– forced repetitions
– drop-sets
– holding the final eccentric phase

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: