New Year's Resolution 2009 Edition: Mass Building - Biceps, Brachialis, & Triceps

Is your New Year's resolution aimed toward gaining overall mass? Then learn and use the most effective training tips and techniques. Utilize these along with arm anatomy descriptions, exercises and a fully-loaded workout plan!

Article Summary:
  • Learn the different muscle groups in the biceps and triceps.
  • Break down the biceps and triceps compound and isolation exercises.
  • Layout of the mass-building workout for the biceps and triceps.

  • New Year's Resolution 2009 Edition: Mass-Building - Biceps & Triceps

    The 2009 edition of the New Year's Resolution: Mass-Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.

    Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass-building New Year's resolution.

    MASS BUILDING SERIES
    New Year's Resolution: Mass Building
    Is your New Year's resolution aimed toward gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises and workout plans!
    [ Click here to learn more. ]

    For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass-building resolutions.

    Today's focus is on the biceps muscles, which consist of a short head and a long head, the brachialis muscle and the triceps muscles, which consist of a long head, lateral head and medial head.

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    Basic Biceps, Brachialis, And Triceps Anatomy And Physiology
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    Let's first look at the basic anatomy and physiology of the biceps, brachialis and triceps, so you know the different parts of the muscle groups, the main joints and the movements produced.

    Author Richard Choueiri, Knows If You Want To Work A Muscle Properly You Must Understand It First.
    + Click To Enlarge.
    Author Richard Choueiri, Knows If You Want To
    Work A Muscle Properly You Must Understand It First.

    dot Main Biceps Muscles: dot

      Biceps Short Head

      • Origin: coracoid process of the scapula.
      • Insertion: radial tuberosity.
      • Action: flexion of the elbow and supination of the forearm.

      Biceps Long Head

      • Origin: tubercle above the glenoid cavity.
      • Insertion: radial tuberosity.
      • Action: flexion of the elbow and supination of the forearm.

    dot Brachialis Muscle: dot

      Brachialis

      • Origin: anterior humerus.
      • Insertion: ulnar tuberosity and coracoid process of the ulna.
      • Action: flexion of the elbow.

    dot Triceps Muscles: dot

      Triceps Long Head

      • Origin: inferior edge of the glenoid cavity of the scapula.
      • Insertion: olecranon process of the ulna.
      • Action: extension of the elbow.

      Triceps Lateral Head

      • Origin: posterior humerus.
      • Insertion: olecranon process of the ulna.
      • Action: extension of the elbow.

      Triceps Medial Head

      • Origin: posterior humerus.
      • Insertion: olecranon process of the ulna.
      • Action: extension of the elbow.

      Elbow Joint

        The elbow joint allows for movement in only one direction.

      • Type of joint: hinge joint.
      • Movement: flexion and extension of the humerus.

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    Mass-Building Exercises
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    Now that you know the basic anatomy and physiology of the biceps, brachialis and triceps, it's time for you to learn about their mass-building exercises.

    Standing Cable One-Arm Curl (Warm-Up Exercise)

      The standing cable 1-arm curl is an isolation movement used as a warm-up exercise for the biceps.


    Enlarge Click Image To Enlarge.
    Standing Cable One-Arm Curl.
    Video Guide: Windows Media - MPEG - Video iPod

    Lying High Cable Curl (Warm-Up Exercise)

      The lying high cable curl is an isolation movement used as a warm-up exercise for the biceps.


    Enlarge Click Image To Enlarge.
    Lying High Cable Curl.
    Video Guide: Windows Media - MPEG

    EZ-Bar Curl

      The EZ-bar curl is an isolation movement used to build mass in the biceps.


    Enlarge Click Image To Enlarge.
    EZ-Bar Curl.
    Video Guide: Windows Media - Real Player

    Dumbbell Curl

      The dumbbell curl is an isolation movement used to build mass and quality in the biceps.


    Enlarge Click Image To Enlarge.
    Dumbbell Curl.
    Video Guide: Windows Media - MPEG - Video iPod

    Preacher Dumbbell Curl

      The preacher dumbbell curl is an isolation movement used to build mass and quality in the biceps.


    Enlarge Click Image To Enlarge.
    Preacher Dumbbell Curl.
    Video Guide: Windows Media - MPEG - Video iPod

    Preacher Machine Curl

      The preacher machine curl is an isolation movement used to build mass and quality in the biceps.


    Enlarge Click Image To Enlarge.
    Preacher Machine Curl.
    Video Guide: Windows Media - MPEG - Video iPod

    Preacher Cable Curl

      The preacher cable curl is an isolation movement used to build mass and quality in the biceps.


    Enlarge Click Image To Enlarge.
    Preacher Cable Curl.
    Video Guide: Windows Media - MPEG - Video iPod

    Dumbbell Concentration Curl

      The dumbbell concentration curl is an isolation movement used to build mass and quality in the biceps.


    Enlarge Click Image To Enlarge.
    Dumbbell Concentration Curl.
    Video Guide: Windows Media - Real Player

    Dumbbell Cross Body Curl

      The dumbbell cross body curl is an isolation movement used to build the brachialis muscle.


    Enlarge Click Image To Enlarge.
    Dumbbell Cross Body Curl.
    Video Guide: Windows Media - MPEG - Video iPod

    Standing Cable One-Arm Triceps Extension (Warm-Up Exercise)

      The standing cable one-arm triceps extension is an isolation movement used as a warm-up exercise for the triceps.


    Enlarge Click Image To Enlarge.
    Standing Cable One-Arm Triceps Extension.
    Video Guide: Windows Media - MPEG - Video iPod

    Lying Cable Triceps Extension (Warm-Up Exercise)

      The lying cable triceps extension is an isolation movement used as a warm-up exercise for the triceps.


    Enlarge Click Image To Enlarge.
    Lying Cable Triceps Extension.
    Video Guide: Windows Media - MPEG - Video iPod

    Triceps Rope Pushdown

      The triceps rope pulldown is an isolation movement used to build the triceps muscles, especially the lateral head.


    Enlarge Click Image To Enlarge.
    Triceps Rope Pushdown.
    Video Guide: Windows Media - MPEG - Video iPod

    Triceps Bar Pushdown

      The triceps bar push-down is an isolation movement used to build the triceps muscles.


    Enlarge Click Image To Enlarge.
    Triceps Bar Pushdown.
    Video Guide: Windows Media - Real Player

    Triceps Bar Reverse Pushdown

      The triceps bar reverse push-down is an isolation movement used to build the triceps muscles.


    Enlarge Click Image To Enlarge.
    Triceps Bar Reverse Pushdown.
    Video Guide: Windows Media - MPEG - Video iPod

    Seated EZ-Bar Triceps Extension

      The seated EZ-bar triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.


    Enlarge Click Image To Enlarge.
    Seated EZ-Bar Triceps Extension.
    Video Guide: Windows Media - MPEG - Video iPod

    Seated Dumbbell Triceps Extension

      The seated dumbbell triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.


    Enlarge Click Image To Enlarge.
    Seated Dumbbell Triceps Extension.
    Video Guide: Windows Media - MPEG - Video iPod

    Lying EZ-Bar Triceps Extension

      The lying EZ-bar triceps extension is an isolation movement used to build mass in the triceps.


    Enlarge Click Image To Enlarge.
    Lying EZ-Bar Triceps Extension.
    Video Guide: Windows Media - MPEG - Video iPod

    Incline Cable Triceps Extension

      The incline cable triceps extension is an isolation movement used to build mass in the triceps.


    Enlarge Click Image To Enlarge.
    Incline Cable Triceps Extension.
    Video Guide: Windows Media - MPEG - Video iPod

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    Mass-Building Sets and Rep Ranges
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    Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the biceps, brachialis and triceps.

    dot Isolation Exercises: dot

      All isolation exercises in the workout plan also require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10 and 8 reps with moderate to heavy weights for mass building purposes. There is an exception to this for the warm-up exercises, which consist of 3 sets of 15 reps.

    RELATED VIDEO: ARM TRAINING


    Tri-Phase Training Video Series:
    Phase #1: Volume Training!

    In this fourth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Volume Training, doing an Arm Day volume workout on Day Four!

    Click The Play Button To Start The Video.
    Or Download Here:
    Windows Media (32.1 MB) - Video iPod (69.9 MB)
    [ Scivation Tri-Phase Training: Video Show Main Page ]

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    Mass-Building Workout Plan
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    Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one biceps and triceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

    dot Week 1: dot

    dot Week 2: dot

    dot Week 3: dot

    dot Week 4: dot

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    Conclusion
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    With all of this information, you should be well on your way to achieving your mass building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass! Check back soon for part 5 of this series!

    References:

    1. Anatomy And Exercises Main Page!
    2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams