Getting the Most Out of Training your Biceps and Triceps

In order to build strong biceps and triceps, you may want to consider arranging your routine so that you work these two body-parts together.  A lot of exercise programs are based on what is known as a push-pull system, where you work your chest, triceps, and shoulders one day and back and biceps on the next.  Legs typically have their own day. The reasoning behind this type of system is that your biceps are already getting some work when you do exercises for your back, as are the triceps and shoulder when you do chest exercises.  The concept is that since these muscles are already warmed up, then why not go ahead and do them.  This is a sound plan, and it prevents overtraining in the beginning. The one thing about this type of exercise system is that by the time you finish working your larger muscle groups there sometimes isn't sufficient energy left to thoroughly train these smaller ones. You will find that after you have been training this way for a considerable amount of time your bicep and tricep will begin to show signs of the law of diminishing returns. Training larger muscle groups takes a tremendous amount of energy, and due to your increasingly depleted energy stores you can leave a lot on the table where smaller muscle groups are concerned. Often your stamina will suffer long before your smaller muscles have been adequately taxed. Continuing to train this way can lead to disparities in proportion and strength. The best way I have found to train biceps and triceps is by dividing up the body into chest, back, legs, and then shoulders and arms. You will have much more energy to devote to your arms after training a relatively small muscle group such as the shoulders. There are a couple of different ways that you can then go about training the arms to enjoy maximum gains. One way that you could train your arms is by exercising the three heads of the triceps first, and then conduct your workout for the smaller, two-headed biceps. This would mean that you would do a pre-decided number of sets for the triceps, with 30 to 60 seconds rest in between. Then you would rest 3 to 5 minutes before repeating this procedure on your biceps. The other method of training the bicep and tricep muscles is to work them both at the same time, incorporating bicep workouts and tricep workouts, alternating between the two.  . In this instance you would do a set for one muscle group immediately followed by an exercise for the other. You would keep the rest in between these "supersets" between 30 and 60 seconds, and repeat until the required number of sets is completed. Alternating between these two methods of training your biceps and triceps from workout to workout can keep your routine from becoming stale. Switching from one workout to the other can also lead to significant gains in size, strength, and strength-endurance. By training your arms and other muscle groups using the split that I have suggested, you will find that you maximize your physical potential in a shorter amount of time.