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Biceps
and triceps are the primary muscles making up the larger portion of your
arms. These are the muscles put on display during most all bodybuilding
poses. In this article I will go through two workouts using the HIT and
Volume Training Methods.
To
recap:
High-Intensity Training (HIT):
Method of training using heavy weights, lower repetitions (6-10), and
explosive movements using a large amount of energy over a brief period
of time.
HIT
focuses more on the larger Type II-b fibers that give your muscles a
more voluminous appearance. These fibers fatigue more quickly but
produce the greater amount of force compared with Type-I fibers.
Volume Training:
Method of training using medium weights, higher repetitions (12-15), and
more succinct movements using a similarly large amount of energy over a
more extended period of time.
Volume training focuses on the smaller Type-I fibers that give your
muscles a harder, more defined look. These fibers have a greater
longevity for training and are more associated with cardiovascular
training.
Quick Anatomy Review:
The
biceps, or biceps brachii, is made up of medial and lateral heads. The
biceps functions to flex the elbow joint. The triceps, or triceps
brachii, is made up of the lateral and long heads. The triceps functions
to extend the elbow joint.
Please note that underlying the biceps is another muscle named the
coracobrachialis which also helps to flex the elbow joint but in a less
functional way. This muscle gives your biceps a wider look.
Related
Article: Bigger Biceps
for Beginners
 
Sample HIT Programs
Related Article:
Shock Your Muscles into New Growth
HIT Program 1:
Biceps:
Seated Concentration Curls:
50 x 8, 55 x 8, 60 x 8, 65 x 6
Seated Alternating Dumbbell Curls:
45 x 8, 50 x 8, 55 x 8, 60 x 8
Single Dumbbell Preacher
Curls (with Neutral Grip):
45 x 8, 50 x 8, 55 x 8
EZ Bar Curls:
85 x 8, 105 x 8, 125 x 8
Triceps:
EZ Bar Cable
Extensions: 100 x 10, 110 x 8, 120 x 8, 130 x 8
Single Reverse Cable Extensions: 60 x 8, 70 x 8, 80 x 8, 90 x 6
Single Dumbbell Overhead Extensions:
40 x 8, 45 x 8, 50 x 8
Weighted Bench Dips:
25 lbs x 10, 35 lbs x 10, 45 x 8
HIT Program 2:
Biceps:
Seated Concentration Curls: 50 x 8, 55 x 8, 60 x 8, 65 x 6
Incline Bench Dumbbell Curls: 40 x 8, 45 x 8, 50 x 8, 55 x 6
Standing Alternating Dumbbell Hammer Curls: 40 x 8, 45 x 8, 50 x 8
Single Dumbbell Preacher Curls (with Supinated Grip): 45 x 8, 50 x 8, 55
x 8
Triceps:
Lying Dumbbell Tricep Extensions:
45 x 10, 50 x 8, 55 x 8, 60 x 8
Single Cable Kickbacks:
40 x 8, 50 x 8, 60 x 8, 70 x 6
Single Rope Overhead
Extensions:
70 x 8, 80 x 8, 90 x 8
Double Reverse Tricep Extensions (with EZ Bar): 120 x 10, 130 x 8, 140 x
8
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I always start
my biceps programs with concentration curls. These are a good way to
get lots of blood in the muscle quickly.
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I also work
biceps and triceps separately. I train biceps with hamstrings and
triceps by themselves.
Sample Volume Programs
Volume Training Program
1:
Biceps:
Seated Concentration
Curls: 25 x 15, 30 x 15, 35 x 12, 40 x 12
EZ Bar Cable Curls: 100 x 15, 120 x 12, 140 x 10
Super set with:
Alternating Dumbbell Curls: 30 x 12, 35 x 12, 40 x 12
Rope
Curls:
70 x 12, 80 x 12, 90 x 12
Triceps:
EZ
Bar Triceps Extensions: 80 x 15, 90 x 15, 100 x 15, 110 x 12
Super set with:
Single Reverse Tricep Extensions: 45 x 12, 50 x 12, 55 x 12, 60 x 12
Single Overhead Dumbbell Extensions: 30 x 15, 35 x 12, 40 x 12
Bench Dips: Body Weight x 20 reps (3 sets)
Volume Training Program
2:
Biceps:
Seated Concentration Curls: 25 x 15, 30 x 15, 35 x 12, 40 x 12
Single Dumbbell Preacher Curls (Supinated Grip): 30 x 12, 35 x 12, 40 x
12
Partial Straight Bar Curls (90? flexion to fully flexed):
Drop Sets: 65 x 12=>55 x 12=>45 x 12. Perform 3 sets.
Double Dumbbell Hammer Curls: 30 x 15, 35 x 12, 40 x 12
Triceps:
Bench Dips: Body
weight x 20 for 3 sets
Super set with
Close Grip Bench Press:
135 x 12, 155 x 12, 175 x 12
Single Reverse Tricep Extensions: 50 x 15, 60 x 12, 70 x 12
Double Dumbbell Kick Backs: 25 x 15, 30 x 15, 35 x 12
I
hope that this final installment of the series will be of use to some of
you. Please check back regularly to view different versions where I will
discuss incorporating HIT with Volume Training for maximal results.
Related
Article:
Combining HIT and Volume Training
Natural Bodybuilding at its Finest
- Lift for Life.com
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"I got started
lifting weights when I was in high school to stay in shape for
baseball season. When I got out of high school and realized I
wouldn't be able to play college ball I began lifting weights to
get bigger and improve the way I felt about myself. I began my
training in a small gym at a nearby junior college where I
started my college career. It was open four hours a day, four
days a week. I was there open to close every day."
Jon Huston
jhustono1@cableone.net |
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