The triceps (the muscles on the back of your arm) are often ignored at the expense of the biceps. However, because the triceps make up the bulk of your arm, building your triceps well, will do more to make your arms look bigger than having larger biceps.
There are actually three small “heads” that make up your triceps (that’s where the word TRI - which means 3 - comes from). To ensure complete development of your arms, you need to develop all three heads. Most exercises ignore one of your triceps “heads”. To correct this imbalance, make sure to include the following exercises in your training programme:
1. Tricep Dips
2. Triceps Pushdown (with an angled, not a straight bar if possible)
3. EZ Bar French Press
MRI scans show that these exercises target all three heads of your triceps, ensuring complete development, and giving your arms that much sought-after “horseshoe” appearance. Something else you can do to ensure rapid muscle growth in your arms (and the entire body) is to consume protein and/or carbohydrate immediately prior to and straight after exercise.
In a recent study, scientists gave subjects a protein and carbohydrate supplement either immediately following or three hours after exercise [1]. The results showed that muscle growth was far greater when the supplement was taken immediately after exercise, compared to when it was taken 3 hours later.
More exciting still, it’s also been shown that a protein drink taken before exercise is even more effective. Researchers at the University of Texas gave test subjects a protein-based supplement either before or after a 45- minute weight-training session [2].
Incredibly, protein synthesis (muscle growth) was more than twice as high when subjects consumed protein before exercise, compared to drinking it straight after the workout. Because the flow of blood around your body is greater during exercise than it is after, protein consumed before you train is delivered more quickly to your muscles. When you combine pre-exercise protein with postexercise protein and carbohydrate, you’re providing your body with a powerful anabolic boost virtually guaranteed to speed up muscle growth.
Here’s what to do…
1. Mix a 75g serving of a 1:3 whey protein and carbohydrate drink, such as Recovermax (with at least 500ml). Start sipping on the drink as soon as you start your first set.
2. As soon as you finish your workout (or as soon as you get home) have one full serving of a weight gainer such as, Progain or Recovermax, according to calorie requirements.
Watch your arms become bigger than ever.
References:
1. Esmarck, B., Andersen, J.L., Olsen, S., Richter, E.A., Mizuno, M., & Kjaer, M. (2001). Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Journal of Physiology, 535, 301-311
2. Wolfe, R.R. (2000). Protein supplements and exercise. American Journal of Clinical Nutrition, 72, 551S-557S
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