Get Bigger Triceps With This Science-Based Workout (TRAIN EACH HEAD EFFECTIVELY!) скачать в хорошем качестве

Get Bigger Triceps With This Science-Based Workout (TRAIN EACH HEAD EFFECTIVELY!)

Learn in this video how to get bigger triceps by training each head effectively using this science-based workout. In order to grow the triceps, you need to have an understanding of its anatomy, the best exercises that emphasize each of its heads and the correct way to perform these exercises to train each head effectively. In this video, I’ll lay all this down for you to help you maximize your triceps gains and improve your arms’ aesthetics. The triceps muscle group is composed of three heads: the long head, the medial head and the lateral head. While isolating the three heads from each other may be difficult since they collectively work together, many bodybuilders are unaware that changing the angle of the arm and the grip can stress each head differently. They seem to lack the understanding of how various exercises hit their triceps, which may cause them to overemphasize one triceps head over the other and miss out significant gains. While all three triceps heads cross the elbow joint and are responsible for elbow extension, many lifters don’t emphasize the long head effectively because they don’t know that it is the only triceps head that crosses the shoulder joint, which means it can also assist in shoulder extension and can be preferentially targeted from different angles for more growth. According to analysis by Landin and Thompson, greater degrees of shoulder flexion elicit greater stretch on the long head. This becomes important when you perform the overhead triceps exercises in order to maintain and maximize tension on the long head. For example, when performing the skull crusher or incline dumbbell extension, allowing the bar or dumbbell to come fully straight over your head takes significant tension off the long head. Instead, you should further flex your shoulder by moving and keeping your arms slightly back to maintain the tension and elicit greater stretch on the long head throughout the entire range of motion. To further activate the long head, you should also include exercises that extend your arms behind your body like the incline dumbbell kickbacks. To reap full benefits of the exercise, you need to ensure it is executed correctly in proper form. Now while it’s impossible to isolate the medial and lateral heads completely, you can still include or manipulate exercises in your routine to emphasize one head over the other. • Although the medial head assists more in all triceps lifts as the arms reach full extension, it can be favored more with exercises that utilize more of a supinated forearm with an underhand grip, such as the reverse-grip push-downs. Furthermore, according to EMG analysis by researcher Bret Contreras, when a rope is used instead of a bar for the push-downs, the medial head becomes more engaged. • Exercises that utilize more of a pronated forearm with an overhand grip focus more on the lateral head, such as the straight bar push-downs, bench dips and close-grip pushup. Since your triceps are primarily composed of Type 2 muscle fibers and are best stimulated with heavy weight, you should include compound exercises like the close-grip bench press or the weighted bar dip which emphasize both the medial and lateral heads and can be overloaded with more weight over time. Now, you may be wondering whether you should be performing all the exercises mentioned in this video every week? The answer is definitely No. This is because your triceps are indirectly engaged in your compound pressing movements and adding excessive volume from triceps exercises may become counterproductive for recovery and hypertrophy. Instead, I suggest including: • One overhead exercise and one kickback exercise for the long head as this muscle contributes most to the size of your triceps, and • One compound exercise targeting both the lateral and medial heads or two isolation exercises, one for each head. It is recommended you begin your workout with the heavy compound exercises first to be able to perform them with full energy to stimulate more hypertrophy then move into exhausting your muscles with isolation exercises. To keep challenging your triceps over time, progressively overload your compound lifts and mix up your exercises every one month or two. ___________________________________ RELATED VIDEOS Build Bigger TRICEPS (FIX THESE COMMON MISTAKES!):    • Build Bigger TRICEPS (FIX THESE COMMON MIS...   How to build bigger BICEPS (AVOID THESE 9 MISTAKES): How to Build Bigger Biceps (AVOID THESE 9 MISTAKES!)    • Bigger Biceps Secrets: Never Make These 9 ...   ___________________________________ About Me and my channel    • Welcome to My Channel "Science of Aesthetics"   About my training book    • The "BEST TRAINING BOOK" to build muscle a...   ___________________________________ Order my training book for only USD 9.99: https://books2read.com/u/bPDxyl #biggertriceps #biggerarms #triceps #besttricepsworkout #tricepsworkout #tricepworkout #musclegrowth #hypertrophy #training #workout