Podcast Notes Key Takeaways

• The rules of bicep training:
  • When curling, don’t let your shoulders take over the movement
  • Your form is MUCH more important than the amount of weight you can curl
• Chin-ups are a game-changing compound exercise for bicep growth and strength
• Optimal bicep training frequency and parameters:
  • Low reps (less than six) don’t work well with bicep training (except for chin-ups)
  • For optimal development, aim to complete 9-18 bicep exercise sets per week
• Other effective bicep exercises:
  • Barbell curls
  • Barbell preacher curls
  • Drag curls
  • Hammer curls

Read the full notes @ podcastnotes.org

In this episode, Sal, Adam and Justin discuss how to build the triceps.

• How the triceps are the defining characteristic of the arm. (2:38)
• The anatomy of the triceps: The attachments, myths, function & MORE. (5:10)
• The 4 MOST important things to FOCUS on when training your triceps. (13:18)
• What rep ranges do the triceps respond to? (28:38)
• How to incorporate BFR (Blood Flow Restriction) into your triceps routine. (29:21)
• What is the ideal set count for the triceps for the week? Frequency of training? (31:23)
• The SPECIFIC exercises that MUST be in your routine to build/sculpt your triceps. (33:15)
• Mind Pump’s PHENOMENAL tricep building workouts: Exercises, rep ranges, sets & MORE. 
• • Sal’s workout. (40:21)
  • Adam’s workout. (42:21)
  • Justin’s workout. (44:05)

Related Links/Products Mentioned

• October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout**
• Mind Pump 1127: How to Grow Your Biceps
• 3 Best Secrets - How To Make Your Triceps Grow (AVOID THESE MISTAKES!!)
• How To Train Your Triceps The RIGHT Way (DO THIS!)
• Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength.
• Pump your Triceps with this Tricep Tri-Set
• Mind Pump TV - YouTube
• How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)
• How to Do SKULLCRUSHERS with Dumbbells for BIG Triceps (ADVANCED)
• Rubberbanditz Resistance Band Set
• Mind Pump Free Resources