๐ง๐ฟ๐ฎ๐ถ๐ป ๐๐ฒ๐๐, ๐๐ฎ๐ถ๐ป ๐ ๐ผ๐ฟ๐ฒ: ๐๐ฒ๐๐ถ๐ด๐ป๐ถ๐ป๐ด ๐ฎ ๐ง๐ถ๐บ๐ฒ ๐๐ผ๐ป๐๐๐ฟ๐ฎ๐ถ๐ป๐ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฃ๐น๐ฎ๐ป ๐ชโฃ
Balivada Sravan Kumar
ย |ย 1 minute to read
Most of the times we see people hitting arms frequently as arms are one of the muscles which give a good look in clothes. โฃ
โฃ When we say arms, we mean the biceps and the triceps.โฃ โฃ Bicep muscles got two heads:โฃ 1) Long Headโฃ 2) Short Headโฃ โฃ Both the long head and short head of the biceps get involved in all the curl movements. When time is a constrain just a single curl movement is sufficient to make the biceps grow.โฃ โฃ Triceps muscles got three heads:โฃ 1) Long Headโฃ 2) Lateral Headโฃ 3) Medial Head.โฃ โฃ Coming to triceps, all the triceps workouts involve all three heads to some extent. It is suggested to add at least one overhead extension movement where the elbow is placed overhead and one push down movement like tricep pushdown to grow all three heads of the triceps. Hence adding tricep pushdown for 3-4 sets along with extensions will help.โฃ โฃ We can combine biceps and triceps with other muscles and add them at the end of the workout to hit the weekly volume.โฃ โฃ ( ๐๐๐๐ ๐๐ฉ ๐ก๐๐๐จ๐ฉ ๐ค๐ฃ๐ ๐๐ญ๐๐ง๐๐๐จ๐ ๐๐ง๐ค๐ข ๐๐๐๐ ๐๐ง๐ค๐ช๐ฅ ๐๐ฃ๐ ๐๐๐ฉ ๐๐ฉ ๐ก๐๐๐จ๐ฉ 8-14 ๐จ๐๐ฉ๐จ ๐ฅ๐๐ง ๐ฌ๐๐๐ ๐๐ค๐ง ๐๐ค๐ฉ๐ ๐๐๐๐๐ฅ๐จ ๐๐ฃ๐ ๐ฉ๐ง๐๐๐๐ฅ๐จ)โฃ โฃ How many are training arms today? ๐โฃ
โฃ When we say arms, we mean the biceps and the triceps.โฃ โฃ Bicep muscles got two heads:โฃ 1) Long Headโฃ 2) Short Headโฃ โฃ Both the long head and short head of the biceps get involved in all the curl movements. When time is a constrain just a single curl movement is sufficient to make the biceps grow.โฃ โฃ Triceps muscles got three heads:โฃ 1) Long Headโฃ 2) Lateral Headโฃ 3) Medial Head.โฃ โฃ Coming to triceps, all the triceps workouts involve all three heads to some extent. It is suggested to add at least one overhead extension movement where the elbow is placed overhead and one push down movement like tricep pushdown to grow all three heads of the triceps. Hence adding tricep pushdown for 3-4 sets along with extensions will help.โฃ โฃ We can combine biceps and triceps with other muscles and add them at the end of the workout to hit the weekly volume.โฃ โฃ ( ๐๐๐๐ ๐๐ฉ ๐ก๐๐๐จ๐ฉ ๐ค๐ฃ๐ ๐๐ญ๐๐ง๐๐๐จ๐ ๐๐ง๐ค๐ข ๐๐๐๐ ๐๐ง๐ค๐ช๐ฅ ๐๐ฃ๐ ๐๐๐ฉ ๐๐ฉ ๐ก๐๐๐จ๐ฉ 8-14 ๐จ๐๐ฉ๐จ ๐ฅ๐๐ง ๐ฌ๐๐๐ ๐๐ค๐ง ๐๐ค๐ฉ๐ ๐๐๐๐๐ฅ๐จ ๐๐ฃ๐ ๐ฉ๐ง๐๐๐๐ฅ๐จ)โฃ โฃ How many are training arms today? ๐โฃ
Vineet Bajaj
Balivada Sravan Kumar sir when are you posting similar plan for legs.. unless I have missed any of your article.
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