Unlock Arm Growth Secrets: Building Bigger, PowerfulArms with Charles Poliquin Techniques (Part 1)

The Triceps:

The triceps muscle consists of three heads – the long head, lateral head, and medial head. All three heads join at a common tendon that inserts on the ulna, the bone in the forearm. To achieve balanced arm development and promote elbow health, it's crucial to train all three heads effectively.

Lesson 1: Importance of Targeting All Three Heads Of The Triceps:

1. Improved Arm Symmetry: Training all three elbow extensor muscles ensures proportional development, resulting in a more symmetrical and aesthetically pleasing arm. Ignoring any of these muscles can lead to imbalances and an unattractive appearance.
2. Enhanced Elbow Health: Evenly targeting each triceps head helps maintain the integrity of the elbow joint, reducing the risk of injury and promoting overall joint health. Balanced triceps development ensures the joint can withstand daily wear and tear and the stress of intense workouts.
3. Functional Strength: A strong, well-rounded triceps muscle group contributes to improved sports performance. Training all three elbow extensor muscles     enhances functional strength, supporting the elbow during pressing, pulling, and rowing exercises.

Lesson 2: Exercise Adjustments for Targeting SpecificTriceps Muscles

Long Head: The farther away the arms are from the torso, the more recruitment of the long head of the triceps. For example, elbow extensions performed overhead or on an incline bench will allow maximum stretch in the long head, allowing for a more forceful contraction. Examples of long head exercises include:

·     Lying 45 Degree EZ Bar Extension

·     Overhead Low Pulley French Press (rope or reverse grip)

·     Pullover with Narrow Grip and EZ bar

·     Standing Barbell French Press

·     All Overhead Pressing work

Lateral Head: The lateral head is the most explosive and fast-twitch of the elbow extensors. Heavy pressing, like decline narrow grip bench press, is the most effective exercise for the lateral head. Adding a pronating grip to elbow extensions will also provide more lateral head activation. Examples of lateral head exercises include:

·     Lying Dumbbell Triceps Extensions Pronating Grip

·     Pushdown (rope pronating grip)

·     One-arm triceps press down (pronated)

·     Narrow Grip Bench Press from pins

·     Narrow Grip Decline Bench press

·      NarrowGrip Floor Press (dead stop)

Medial Head: Considered the workhorse of elbow extension, the medial head works in all exercises. Examples of medial head exercises include:

·     Decline EZ Triceps Extension

·     Overhead Dumbbell Triceps Extension (neutralgrip)

·     Overhead Dumbbell Triceps Extension (with rotation)

·     Rope Triceps Press down

·     One-Arm triceps press down (supinated)

·     Parallel bar Dips

·     Bench Dips

·     Straight Bar Press down

·     Reverse Grip EZ Bar Press down

Lesson 3: Example Workout  - Charles Poliquin Style Giant Set Routine for Bigger Arms

This triceps workout combines the principles and techniques of both Milos Sarcev and Charles Poliquin to create a highly effective program targeting all triceps heads and high/low threshold motor units. Let's dive into the theory behind this workout and explore the exercises that will help you achieve outstanding triceps development.

Theory:

1. Targeting all heads of the triceps (long head, lateral head, and medial head) to ensure balanced muscle development and joint health.
2. Stimulating both high and low threshold motor units by incorporating a mix of heavy compound movements, isolation exercises, and high-rep finishers.

The workout starts with heavy compound exercises to activate high-threshold motor units, which recruit a significant number of muscle fibers and have the greatest potential for growth. As the workout progresses, the exercises shift towards lighter weights and higher repetitions, targeting low-threshold motor units for a complete muscle fiber recruitment and enhanced blood flow to the working muscles.

A1: Heavy Compound Exercise: Close-Grip BenchPress

·       Sets:4

·       Reps:6-8

·       Tempo:4010

·       Rest:10  seconds

A2: Medial Head Targeted Exercise: V Bar DipsShoulder With

·       Sets:4

·       Reps:8-10

·       Tempo:3010

·       Rest10 seconds

A3: Lateral Head Targeted Exercise: LyingPronating Dumbbell Triceps Extension

·       Sets:4

·       Reps:10-12

·       Tempo:3010

·       Rest:10 seconds

A4:Long Head Targeted Exercise: Overhead Rope Triceps Extension

·       Sets:4

·       Reps:12-15

·       Tempo:2010

·       Rest:10 seconds

A5 High Rep Finisher: Triceps Rope Extensions

·       Sets:3

·       Reps:20-25 (Triceps Kickbacks)

·       Tempo:1010

·       Rest:3 minute then repeat

Incorporate triceps workout into your training routine to effectively target all three triceps heads and both high and low threshold motor units. With consistent effort and dedication, you'll soon see remarkable improvements in your arm size, strength, and overall muscle balance. Stay tuned for more arm growth secrets in the upcoming parts of this series!