Get Bigger Biceps and Triceps for Hardgainers
To get bigger biceps and triceps, hardgainers need to train hard but train infrequently. Yes I said infrequently. Most hardgainers train so often in the pursuit of muscle that they end up suffering from symptoms of overtraining that lead them back to where they started and they continue to be think of themselves as a hardgainer.
When trying to get bigger biceps and triceps the hardgainer should concentrate on just one bicep workout per week and only one tricep workout per week. Absolutely any more training of the biceps or triceps for hardgainers will result in a loss of muscle or at least a stagnation in biceps and triceps growth.
It is only when a bodybuilder begins to gain some muscle size that he or she can take their training to the next level by perhaps training each body part more than once per week. Although many of the world’s top bodybuilders only train each body part once per week. When they train however, they train so intensely that it takes a week for that body part to fully recover.
Getting bigger biceps and triceps for hardgainers requires a basic approach to training and the key ingredient is consistency. Consistency builds big arms for the hardgainer all the way through to the professional athlete. I would recommend a hardgainer follows a simple training routine like this if their goal is to get bigger biceps and triceps in the shortest possible time.
The following biceps and triceps workouts can be done on the same day or on different days in the same week but, like I mentioned, more is not better when it comes to muscle building for the hardgainer. Only one biceps and one triceps workout per week.
Hardgainer biceps week 1
Standing barbell curls 3 sets x 8 reps till failure
Seated alternate dumbbell curls 3 sets x 8 reps till failure
Hardgainer triceps week 1
Lying triceps extension 3 sets x 8 reps till failure
Triceps dips 3 sets x as many reps till failure
Hardgainer biceps week 2
Seated preacher curls 3 sets x 12 reps till failure
Concentration curls 3 sets x 12 reps till failure
Hardgainer triceps week 2
Triceps pushdowns 3 sets x 12 reps till failure
Seated dumbbell triceps extensions 3 sets x 12 reps till failure
Continuing into weeks 3 and 4 and beyond, continue to change your exercises for new muscle growth. By this I mean keep mixing up the exercises you group together each week. If you keep doing the exact same routine each week your muscles will get stale and stop growing. For example in week three you could take one biceps exercise from week 1 and mix it with a new exercise you haven’t done for a week or two.
As your biceps and triceps begin to grow in size the hardgainer should simply keep training with consistency and gradually add some more weight each week or perhaps a couple more sets or a couple of supersets at the end of each exercise. Just remember, to build biceps and triceps the hardgainer needs to take it slow and in time the muscle will respond by growing a little bit by bit. Muscle never grows quickly, especially for hardgainers so it is extremely important to train hard infrequently and get plenty of rest and high quality protein in between workouts.
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September 10th, 2007 at 7:48 am
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September 10th, 2007 at 12:29 pm
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