By: Jon Huston

Biceps and triceps are the primary muscles making up the larger portion of your arms. These are the muscles put on display during most all bodybuilding poses. In this article I will go through two workouts using the HIT and Volume Training Methods.

To recap:

High-Intensity Training (HIT):

Method of training using heavy weights, lower repetitions (6-10), and explosive movements using a large amount of energy over a brief period of time.

HIT focuses more on the larger Type II-b fibers that give your muscles a more voluminous appearance. These fibers fatigue more quickly but produce the greater amount of force compared with Type-I fibers.

Volume Training:

Method of training using medium weights, higher repetitions (12-15), and more succinct movements using a similarly large amount of energy over a more extended period of time.

Volume training focuses on the smaller Type-I fibers that give your muscles a harder, more defined look. These fibers have a greater longevity for training and are more associated with cardiovascular training.

Quick Anatomy Review:

The biceps, or biceps brachii, is made up of medial and lateral heads. The biceps functions to flex the elbow joint. The triceps, or triceps brachii, is made up of the lateral and long heads. The triceps functions to extend the elbow joint.

Please note that underlying the biceps is another muscle named the coracobrachialis which also helps to flex the elbow joint but in a less functional way. This muscle gives your biceps a wider look.

Sample HIT Programs

HIT Program 1:

Biceps:

Seated Concentration Curls: 50 x 8, 55 x 8, 60 x 8, 65 x 6
Seated Alternating Dumbbell Curls: 45 x 8, 50 x 8, 55 x 8, 60 x 8
Single Dumbbell Preacher Curls (with Neutral Grip): 45 x 8, 50 x 8, 55 x 8
EZ Bar Curls: 85 x 8, 105 x 8, 125 x 8

Click here for a printable log of HIT Program # 1 - Biceps!

Triceps:

EZ Bar Cable Extensions: 100 x 10, 110 x 8, 120 x 8, 130 x 8
Single Reverse Cable Extensions: 60 x 8, 70 x 8, 80 x 8, 90 x 6
Single Dumbbell Overhead Extensions: 40 x 8, 45 x 8, 50 x 8
Weighted Bench Dips: 25 lbs x 10, 35 lbs x 10, 45 x 8

Click here for a printable log of HIT Program # 1 - Triceps!

HIT Program 2:

Biceps:

Seated Concentration Curls: 50 x 8, 55 x 8, 60 x 8, 65 x 6
Incline Bench Dumbbell Curls: 40 x 8, 45 x 8, 50 x 8, 55 x 6
Standing Alternating Dumbbell Hammer Curls: 40 x 8, 45 x 8, 50 x 8
Single Dumbbell Preacher Curls (with Supinated Grip): 45 x 8, 50 x 8, 55 x 8

Click here for a printable log of HIT Program # 2 - Biceps!

Triceps:

Lying Dumbbell Tricep Extensions: 45 x 10, 50 x 8, 55 x 8, 60 x 8
Single Cable Kickbacks: 40 x 8, 50 x 8, 60 x 8, 70 x 6
Single Rope Overhead Extensions: 70 x 8, 80 x 8, 90 x 8
Double Reverse Tricep Extensions (with EZ Bar): 120 x 10, 130 x 8, 140 x 8

Click here for a printable log of HIT Program # 2 - Triceps!

• I always start my biceps programs with concentration curls. These are a good way to get lots of blood in the muscle quickly.
• I also work biceps and triceps separately. I train biceps with hamstrings and triceps by themselves.

Sample Volume Programs

Volume Training Program 1:

Biceps:

Seated Concentration Curls: 25 x 15, 30 x 15, 35 x 12, 40 x 12
EZ Bar Cable Curls: 100 x 15, 120 x 12, 140 x 10
Super set with:
Alternating Dumbbell Curls: 30 x 12, 35 x 12, 40 x 12
Rope Curls: 70 x 12, 80 x 12, 90 x 12

Click here for a printable log of Volume Training Program 1 - Biceps.

Triceps:

EZ Bar Triceps Extensions: 80 x 15, 90 x 15, 100 x 15, 110 x 12
Super set with:
Single Reverse Tricep Extensions: 45 x 12, 50 x 12, 55 x 12, 60 x 12
Single Overhead Dumbbell Extensions: 30 x 15, 35 x 12, 40 x 12
Bench Dips: Body Weight x 20 reps (3 sets)

Click here for a printable log of Volume Training Program 1 - Triceps.

Volume Training Program 2:

Biceps:

Seated Concentration Curls: 25 x 15, 30 x 15, 35 x 12, 40 x 12
Single Dumbbell Preacher Curls (Supinated Grip): 30 x 12, 35 x 12, 40 x 12
Partial Straight Bar Curls (90° flexion to fully flexed):
Drop Sets: 65 x 12=>55 x 12=>45 x 12. Perform 3 sets.
Double Dumbbell Hammer Curls: 30 x 15, 35 x 12, 40 x 12

Click here for a printable log of Volume Training Program 2 - Biceps.

Triceps:

Bench Dips: Body weight x 20 for 3 sets
Super set with
Close Grip Bench Press: 135 x 12, 155 x 12, 175 x 12
Single Reverse Tricep Extensions: 50 x 15, 60 x 12, 70 x 12
Double Dumbbell Kick Backs: 25 x 15, 30 x 15, 35 x 12

Click here for a printable log of Volume Training Program 2 - Triceps.

I hope that this final installment of the series will be of use to some of you. Please check back regularly with Bodybuilding.com to view different versions where I will discuss incorporating HIT with Volume Training for maximal results.

Thanks,

jhustono1@cableone.net

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