Finding the Best Biceps and Triceps Exercises
If you we’re trying to get in shape for the summer, you’ve probably started to look for ways to improve your biceps and triceps. While most people are already familiar with the typical set of triceps and biceps exercises, there are a few things that you have to take into consideration if you really want to develop your triceps and biceps to their full potential.
First of all, you have to understand that muscle development is as much about proper nutrition that it is about your exercise routine. If you don’t understand how muscle tissue works and grows, you’ll have a hard time understanding what can help or hinder the muscle development process.
Biceps and Triceps: Rest & Protein
You have to understand that your muscle needs mainly two things to grow and develop: rest and protein. You see, when you go trough an intense workout session, thousands of tiny ruptures happen in your muscle tissue. While you’re at rest, these ruptures heal themselves and the excess scar tissue is what causes your muscle to look bigger.
So it’s very important that you leave a 2 to 3 day resting period between your workouts if you want to get significant results. You also have to keep in mind that your body needs protein to regenerate its muscle mass. While the daily recommended protein intake can vary from person to person, a good rule of thumb is 1 gram of protein for every pound you weight. This should be enough to help your body maintain its body mass.
Biceps and Triceps: Reps and Exercises
Now that you have the nutrition and rest part down, it’s time to get down to business. One of the best biceps and triceps exercises are standing barbell and dumbbell curbs. But, it’s very important that you know how many repetitions you should be doing and how much weight you should be putting on for each rep.
One of the best ways of knowing how much you should be lifting is by checking your maximum strength. Your maximum strength is the maximum you can lift in one rep. The optimal weight you should be putting should correspond to 75% of your maximum strength. So all you have to do is multiply your maximum strength by 75% and you have the amount of weight you should be lifting.
Now for the reps. A good way to check how many reps you should be doing is by first completing as many reps as you can with the weight you’ve just set. Then, divide this number by two and do this amount of reps over three sets. For better results, you should complete your last set until you reach complete muscle failure. This way, you’ll maximize the amount of stress caused to the muscle which will result in greater muscle growth after recovery.
If you follow this advice, you should be able to grow a magnificent set of guns in no time. Just remember to eat your protein, give your muscle some time to rest and do the right amount of reps with the proper amount of weight if you want to get the best results possible.