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WEIGHT MANAGEMENT BASICS #24:#7-TRAINING BICEPES AND TRICEPS- The Biceps are the most common “show off” muscles to let other people know you are fit. You flex your arms and point to the the two bumps that make up the biceps. Less appreciated but important for strength are triceps on the back of the arm. You need to work both of these muscles at the same time. For example in the biceps curl you raise the weight in 2 seconds and lower it over 4 seconds to get the maximum stretch of the biceps (eccentric move). To build bulk – find your personal maximum weight. and then back of to 60% to 70% of that and do 6-8 repetitions. For women who want a fit look without bulk, use a weight at 30% to 40% of your personal maximum and do 8-10 repetitions. In both cases, do three sets. You can use a cable machine or resisitance bands to get the same result. There are other exercises that will build the triceps primarily such as the triceps pull-down on a cable machine or the triceps reverse curl, but in all arm exercises you always train the two muscle groups at the same time. It is just a matter of emphasis. You should feel a burn in your muscles as they fatigue but not an ache. The following day you can have muscle soreness, but this is part of the building process as you have to strain the muscles to stimulate new cells to join the fiber. So to recruit muscle cells you have to work!! In my next post, I will go over the exercises for the Core which I usually do last. Remember to have a Protein-Rich Shake within 30 minutes to 1 hour to feed your muscles, so you take advantage of all your hard work to build your best personal shape!! #drdavidheber #arms #biceps #triceps #muscle to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com and read PERSONALIZED NUTRITION AND TRANSFORMATION an e-book available on Amazon.com for $5.49

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Categories: Nutrition

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