Arm Training Lesson 1: Why Are Triceps So Important? It's All The Problem When You Can't Train Your Arm Circumference

In 2018, seven-time king firsis made a bid for the eighth mr olympia throne. Little did he know that this year would be the beginning of his journey down the pecking order.

A new king would come out of nowhere, and although he had made a name for himself on this stage, he did not expect this return to create such a stir:

Sean layden managed to beat sith the great to become the new mr orsay winner in orsay history.

Although a clear abdomen was the key to sean layden's victory, the weakness of his arm still could not be ignored.

Especially against a strong opponent such as fircius, it is easy to see when shown head-to-head that the two men's arm circumference presents a stark contrast, and the crux of the matter is the triceps.

Shaun redden's biceps are not underdeveloped, but because of his triceps, his arm circumference does not appear to be turned out like sith's.

The visual impact is clearly at a disadvantage and the frontal display of the arm is naturally rated less favourably.

What is the ultimate state of arm circumference development, and what kind of triceps are really developed?

This time, we will continue our charge towards arm building and achieve a second breakthrough in arm circumference through the all-round building of the triceps.

In terms of physiology, the long head starts at the subscapular glenoid node, while the medial and lateral heads start at the distal and proximal ends of the back of the humerus respectively, with each of the three heads extending downwards and forming the triceps muscle belly, ending at the ulnar eminence.

The triceps brachii muscle has two main functions.

1, the extension of the elbow, which is the process of tensing our arm from above downwards, from a bent state, e.g.: Hitting the table with a hammer, closing the trunk of a car ...... These daily muscle activities rely on the triceps muscle on the back side of the big arm to work together.

2. The extension and induction of the shoulder. This is thanks to the long head, as it is the only one of the three heads that connects to the shoulder joint, and it can be seen from the physiology that it is able to pull the large arm, which is flexed forward, towards the body, or into a backward stretching position.

Biceps circumference is created by having the biceps peak high in the bodybuilder's positive biceps shape, but also by having the triceps echo the biceps with ample meat and well-defined lines, thus achieving a display of arm circumference.

Long head: As the long head has the most muscle mass and is located on the opposite side of the biceps, it is the long head that best reflects the thickness of the arm when the arm is naturally dropped and displayed sideways.

Lateral head: From the front, the lateral head has a somewhat greater impact on the width of the arm. A full lateral head of the triceps will complement the biceps on the front of the arm and visually increase the thickness of the arm.

Medial head: Located at the lower end of the medial triceps, this is the most neglected part of the body for trainers. A developed medial head will give the triceps near the elbow more muscle fullness.

Arm king lee priest may be able to give us a vivid lesson in "Arm preconditioning".

From his arm, we can clearly see the final shape of the triceps development.

In side view, without flexing the arm, the large arm can still appear muscular and firm, extending upwards from the elbow and bulging strongly outwards, thanks to the long and medial head of the triceps.

From the back, well-developed triceps allow for an overall increase in the width of the body, a visual gain from the outward turning of the lateral head.

Regardless of the angle of the body, well-developed triceps can present a full arm circumference, a horseshoe like shape, good definition and separation.

It also gives good form when you perform different movements, especially arm training movements where it beats like a heart to the rhythm of the movement and reaches a state of congestion when fully stimulated.

In order to achieve such an arm build, the first thing to do is to build up a feeling of active power in the triceps, using different types of push-ups and arm flexion movements for the triceps.

A progressive overload pattern of gradually increasing weights should also be used to target the three heads of the triceps.

Unlike biceps, borrowing is not as effective in triceps training, this is because when we use large weights for push-ups, bench presses and weighted dips, our triceps are actively involved in the power generation of the movement.

For the triceps, what you really need to do is isolation training: Work on the long head, medial head and lateral head separately and build up the different areas by stimulating them separately.

Mastering the different types of movements and training techniques is very important for building the triceps and shaping the arm circumference.