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  • Posted On: 10-01-19, 12:03 pm (EDT) #1

    Biceps/Triceps Training

    October 1, 2019, 12:03 pm

    Hello everyone,

    I currently find myself on the cusp of changing lifestyle in the sense that my time will be considerably reduced. As such, I am contemplating about the significance of indirect training for biceps and triceps. To be more specific, I am planning on having 1 training day where I perform direct work for each of  these muscles, and 1 day of indirect work (e.g. bench press for triceps) for both of them. Does this hold any value towards building muscle in those areas or is including one more day of direct work far more superior?

  • Posted On: 10-02-19, 2:59 pm (EDT) #2

    Biceps/Triceps Training

    October 2, 2019, 2:59 pm

    you need 6 sets for biceps a week and about 9 sets of triceps a week. i would suggest you do direct work for MAXIMIZING gains. but you should split the sets into 2 days. 3 sets of biceps/5sets of triceps one day then the rest the next training day. Add Benchpress and Rows/Pull ups you should be doing 6-9 sets of 1 pushing motion and 1 pulling motion split that into 2 days too. this will get you results as long as you are dieting and sleeping.

     

    example:

    Day 1: 5sets Rows

    5sets Benchpress

    3sets biceps

    5sets triceps

    Day 2: the same as above

  • Posted On: 10-08-19, 6:38 am (EDT) #3

    Biceps/Triceps Training

    October 8, 2019, 6:38 am
    Posted by: O8eiosSam

    Hello everyone,

    I currently find myself on the cusp of changing lifestyle in the sense that my time will be considerably reduced. As such, I am contemplating about the significance of indirect training for biceps and triceps. To be more specific, I am planning on having 1 training day where I perform direct work for each of  these muscles, and 1 day of indirect work (e.g. bench press for triceps) for both of them. Does this hold any value towards building muscle in those areas or is including one more day of direct work far more superior?

    @o8eiossam You've got some good advice there from @faijaii!

     

    It depends how well developed your arms are, how happy you are with them and how they respond to training. For me personally, I always like to isolate them with direct work multiple times a week because for me personally, relying on the compounds where they are secondary movers just doesn't work well enough for me.

     

    But you might be different - if you can see good gains by only hitting them directly once per week then that's totally fine man! But if you're doing that and find they aren't growing much or at all, you might want to reconsider adding more direct frequency back in, maybe doing supersets during workouts so you can still save yourself some time would be helpful?

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