Build Serious Arm Muscle with this Humbling Bicep and Tricep Workout

So, you want to build serious arm muscle? You clicked on the right place. A humbling bicep and tricep workout designed to blow up your arm’s size and strength.

When training for bigger arms, you have to focus a lot on triceps since they are the biggest muscle on your arms. Targeting triceps and aiming to make them bigger will undoubtedly make your arms noticeably stronger. However, you should also focus on the biceps as this is the muscle that mostly resonates with being strong – for some reason we don’t necessarily understand.

A fascinating aspect often overlooked, when training in general, is the impact of stretching muscles during exercise. This article explores the scientific mechanisms behind stretch-induced muscle hypertrophy, particularly focusing on arm exercises that can replicate this phenomenon. This humbling bicep and tricep workout you are about to see what designed by Mike Israetel and performed by Thomas DeLauer.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition. All the info can be seen in a video shared by RP YouTube page.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.

So let’s get to it, shall we?

Source: Total Shape / Unsplash

Build Serious Arm Muscle with this Humbling Bicep and Tricep Workout

So, how to build serious arm muscle? This humbling bicep and tricep workout should do the trick. And if you are short in time, simply copy and paste the information below:

1. Barbell Skullcrusher

1. Slow Descent: When performing skullcrushers, it’s crucial to go “extra slow on the way down.” This approach ensures that the triceps are under tension longer, which can help increase muscle tear and subsequent growth .
2. Elbow Positioning: The recommendation to keep “elbows in” is emphasized to maintain proper form and focus the effort on the triceps muscles, minimizing the risk of injury and ensuring that the exercise is as effective as possible .
3. Mindful Touching: The technique of gently touching the bar to the throat before pushing it back up is highlighted to ensure the movement range is maximized, which is critical for stretching and contracting the triceps muscles fully during each rep .

2. Tricep Superset

This is a combination of close grip push-ups and barbell overhead triceps extension. The sets and reps below are for the barbell exercise. Although Israetel doesn’t specifically says how many push-ups, it seems to be 10 the number of reps done on a set of block so that the chest fibres can stretch even further as you go down.

1. Slow and Controlled Movement: Emphasis is placed on performing the extension slowly, especially on the way down, to maximize muscle tension and growth .
2. Elbow Position: The technique advises keeping the elbows in and controlling the movement throughout to ensure the focus remains on the triceps and to prevent any form-related injuries .
3. Thorough Stretch: A deep stretch in the tricep at the bottom of the exercise is highlighted as critical. This stretch is beneficial for promoting muscle growth and enhancing flexibility.

Source: Karl Solano on Pexels

3. Barbell curl narrow grip

1. Elbow Position: Keeping the elbows pinned to the sides is crucial. This position enhances the isolation of the biceps, ensuring that the biceps bear the primary load and benefit from the exercise.
2. Movement Control: The document highlights the importance of controlling the bar throughout the entire curl. This includes a slow descent to maintain tension on the biceps, maximizing the stretch and contraction cycle which is vital for muscle growth.
3. Full Range of Motion: It is suggested to perform the curl with a full range of motion. Starting from a fully extended position, the bar is curled up while maintaining the elbows in position, then lowered back down slowly to maximize the bicep’s stretch at the bottom of the movement.

4. Barbell Curl Normal Grip (Myo Reps)

Source: Cottonbro Studio on Pexels

For this next bicep exercise, the difficulty is in doing myo reps, a technique Mike Israetel loves. Essentially, this is what myo rep sets are:

1. Initial Set: Perform as many curls as possible until close to failure.
2. Short Rest: Put the weight down, rest for only 5 seconds.
3. Repeat: Pick the weight back up and continue doing more reps.
4. Several Cycles: This pattern is repeated several times, significantly fatiguing the muscle by maintaining high tension and cumulative fatigue over a short period .

The myo reps on this table is the number of reps Thomas DeLauer managed to do. Perhaps you do more, perhaps you do less. But it is all about fatiguing the biceps correctly.

You can also watch the video below for all the information, cues and how to perform this bicep and tricep workout to build serious arm muscle.

Hypertrophy Guide for Triceps

Stretching: More Than Just a Warm-Up

Traditionally seen as a preparatory activity to prevent injuries, stretching also plays a pivotal role in muscle growth. Exercises that incorporate stretching under tension—such as the tricep stretch extension—can significantly enhance muscle hypertrophy. This process is mediated by several biomechanical and physiological responses within muscle fibers.

Key Mechanisms Driving Stretch-Induced Hypertrophy

1. Mechanical Tension: During a stretch, muscle fibres are mechanically stressed, which triggers intracellular pathways that promote protein synthesis and muscle fibre growth.
2. Muscle Damage: Stretching causes small, controlled amounts of damage to muscle fibres, known as microtears. The repair process involves cellular mechanisms that thicken and strengthen muscle fibres.
3. Metabolic Stress: Stretching under load increases metabolic stress within the muscle, leading to an accumulation of metabolites like lactate. This environment fosters anabolic signalling that further supports muscle growth.

Try This Also: Best Biceps and Triceps Workout For Bigger Arms

Source: Photo courtesy of CrossFit Inc.

Practical Application in Arm Training

Incorporating arm exercises that utilize the principle of stretch-induced hypertrophy can dramatically improve muscle gains. For example:

• Tricep Stretch Extensions: This exercise deeply stretches the tricep muscles at the bottom of each rep, applying considerable tension that promotes growth.
• Bicep Curls with Emphasis on Stretch: Performing bicep curls with a full range of motion, ensuring a deep stretch at the bottom, also contributes to effective hypertrophy.

Technique Tips

• Controlled Movement: Ensure each repetition is performed with control, particularly focusing on the stretching phase to maximize tension.
• Progressive Overload: Gradually increase the weight or tension to continuously challenge the muscles and induce growth.
• Adequate Recovery: Allow sufficient recovery time between workouts to let the muscle repair and grow.

Understanding and applying the concept of stretch-induced muscle hypertrophy can transform your approach to arm workouts. By focusing on exercises that stretch the muscles under tension, you can optimize muscle growth and achieve more pronounced arm definition. Whether you are aiming to enhance performance or aesthetics, integrating these principles into your routine will yield substantial benefits.

Read Also: 7 arm workouts to increase size and strength