Ever caught yourself flexing in the mirror, admiring those arm gains?

You’re not alone!

But here’s a fact you probably didn’t know, while biceps often steal the spotlight, your triceps make up about two-thirds of your upper arm mass.

Surprised?

Well, buckle up, because we’re about to dive deep into the world of biceps vs triceps. Whether you’re a gym newbie or a seasoned lifter, understanding these muscle groups is crucial for building those arms everybody is talking about. So, let’s roll up our sleeves and get ready to pump up our knowledge and then our arms!

Biceps vs Triceps|What’s more important?

Not all men are created equal. Some are genetically predisposed to have big arms, some are tall and some have strong legs. This means that not everybody needs to put his efforts into the same goal.

Work on what you need, not on what you want!

This basically means that you should not see it as biceps vs triceps but as a combination that makes your arm more aesthetic. If your biceps are significantly larger than your triceps focus on triceps, and vice versa.

Since the triceps make up two-thirds of your upper arm, it is fair to say that having well-developed triceps will contribute more to the overall size of your arms. However, balance is key. Both muscle groups are essential for achieving well-proportioned arms—they are the two sides of the same coin, or more accurately, the same arm!

Bicep Workout: Exercises for Peak Performance

Can I grow bigger biceps by lifting a 2kg dumbbell until the sun sets?

Absolutely not!

To make muscles grow, you need to reach muscle failure during hypertrophy training. This means that you should not be able to do a single repetition more, no matter how much you try. You heard that correctly. You can’t expect results from easy training. Hard work is necessary.

Now, since we got hard work out of the equation let’s see the top bicep exercises to grow your arms

• Chin-ups
• Dumbell curl
• Preacher curl

What I enjoy doing in my back and biceps workout is:

1. Starting with chin-ups to warm up my biceps
2. Then follow up with cable rows to keep my biceps warm while also working on my lats
3. Finish off my biceps with preacher curls

Sometimes I switch preacher curls with dumbbell curls

I’m telling you, the pump I get is on another level.

Tricep Training: Unleashing Your Arm’s Power

The same things apply to your triceps training. Hard work beats all!

On the triceps start slow, warm them up with 1-arm cable tricep press downs.

Many people hit the triceps on Push Days, especially after completing the exercises for the chest. At this point, your triceps are already warmed up but it personally helps me to start them off slow with isolated movements.

Then add your hardcore tricep movements

• Dips
• French press
• 1-arm cable tricep press downs

Biceps vs Triceps OR Biceps and Triceps?

Many people decide to superset those muscle groups. This means that when they complete a set hitting one group then they hit a set on the other group. This has many benefits because those 2 muscles are interconnected. When one is contracted the other one is stretched and vice versa.

This gives resting time to the muscle while bringing an enormous amount of blood to your arm. This gives you the sensation that or skin is about to break from the pump and you feel like the incredible hulk. I’m telling you, it’s addictive, you won’t be able to take your eyes off the mirror!!!

Proper Nutrition

Pay attention: training muscle is built through proper nutrition. We are examining biceps vs triceps but you will have neither of them trained if you are not eating write. Pay attention to your macronutrient intake, and give your muscles a proper rest.