When it comes to building bigger arms, many gym-goers instinctively focus on their biceps, given their prominence in flexing movements.
However, the triceps make up approximately two-thirds of the upper arm’s muscle mass, meaning they play a more significant role in overall arm size. Understanding the anatomy and function of both muscle groups is essential for optimising arm development.
The Role of the Biceps
The biceps brachii consists of two heads: the long head and the short head. This muscle is primarily responsible for elbow flexion, forearm supination and assisting in shoulder flexion (Schoenfeld, 2010).
The biceps are highly active in pulling movements such as chin-ups, rows and curls. Since they have a significant role in elbow flexion, training them through various curl variations maximises activation (Fisher et al., 2017).
The Role of the Triceps
The triceps brachii consists of three heads: the long head, lateral head and medial head. The primary function of the triceps is elbow extension, playing a vital role in pushing exercises such as the bench press, dips and overhead presses (Contreras & Schoenfeld, 2011). Due to their size and biomechanical function, well-developed triceps contribute more significantly to overall arm mass than the biceps.
Muscle Mass Contribution: Biceps vs Triceps
Why Triceps Matter More for Arm Size
Research shows that the triceps constitute about 60-70% of the upper arm muscle volume, whereas the biceps account for 30-40% (Fry et al., 2004). This means that prioritising triceps development will lead to more noticeable arm growth. Compound exercises like close-grip bench presses and dips elicit high triceps activation due to their role in elbow extension and shoulder stability (Lehman et al., 2006).
The Aesthetic Appeal of Biceps
Although the triceps contribute more to overall arm size, the biceps are often considered the hallmark of a well-developed physique. They are more visually prominent when flexed and contribute to the peak appearance of the arm.
Training the biceps through variations of curls and pulling movements helps enhance their shape and definition (Martinez et al., 2018).
Training Strategies for Maximum Arm Growth
Best Exercises for Biceps
- Barbell Curls – This classic exercise maximises biceps activation and allows for progressive overload.
- Chin-Ups – A bodyweight movement that recruits the biceps significantly while also training the upper back.
- Incline Dumbbell Curls – Targets the long head of the biceps by placing them under a greater stretch.
- Hammer Curls – Engages both the biceps and brachialis, contributing to overall arm thickness.
Best Exercises for Triceps
- Close-Grip Bench Press – A compound movement that allows heavy loading and engages all three heads of the triceps.
- Dips – One of the most effective exercises for overall triceps development due to high activation levels (Saeterbakken et al., 2011).
- Overhead Triceps Extensions – Particularly effective for targeting the long head, which contributes significantly to triceps size.
- Triceps Pushdowns – A great isolation movement for the lateral and medial heads.
Frequency and Volume: How Often Should You Train Biceps and Triceps?
A study by Schoenfeld et al. (2016) found that training a muscle group twice per week is superior to once per week for hypertrophy. This means that both biceps and triceps should ideally be trained at least twice a week for optimal growth. Additionally, the total volume should be appropriately managed, with 10-20 sets per week per muscle group being effective for most individuals (Schoenfeld, 2010).
Common Mistakes in Arm Training
Over-Reliance on Biceps Curls
Many lifters focus excessively on biceps curls while neglecting compound pulling movements. Exercises like rows and chin-ups provide superior mechanical tension and overall arm development (Fisher et al., 2017).
Ignoring the Long Head of the Triceps
Since the long head of the triceps is the largest and most influential part of the muscle, it should be prioritised. Overhead extensions and dips are particularly effective for long head activation (Contreras & Schoenfeld, 2011).
Lack of Progressive Overload
Progressive overload is crucial for muscle growth. Both biceps and triceps should be trained with a combination of moderate-to-heavy loads (6-12 reps) and occasional higher-rep work (15-20 reps) for metabolic stress and endurance (Schoenfeld et al., 2016).
Conclusion: Which Should You Prioritise?
For overall arm size, the triceps should be prioritised due to their greater contribution to total muscle mass. However, the biceps should not be neglected, as they play a crucial role in aesthetics and pulling strength. A well-balanced programme incorporating both compound and isolation exercises will lead to optimal arm growth.
Key Takeaways Table
| Key Point | Summary |
|---|---|
| Triceps Contribute More to Arm Size | The triceps make up about 60-70% of the upper arm, whereas biceps account for 30-40%. |
| Biceps Are More Visually Prominent | Despite their smaller size, biceps create the classic flexed-arm appearance. |
| Compound Movements Are Essential | Exercises like close-grip bench presses and chin-ups activate arm muscles more effectively. |
| Train Arms Twice Per Week | Higher frequency training leads to better hypertrophy results. |
| Prioritise Progressive Overload | Increasing resistance over time is crucial for muscle growth. |
Bibliography
Contreras, B. & Schoenfeld, B. (2011) ‘To Crunch or Not to Crunch: An Evidence-Based Examination of Spinal Flexion Exercises, Their Potential Risks, and Their Applicability to Program Design’, Strength and Conditioning Journal, 33(4), pp. 8-18.
Fisher, J.P., Steele, J. & Smith, D. (2017) ‘High- and Low-Load Resistance Training: Interpretation and Practical Application of Current Research Findings’, Sports Medicine, 47(3), pp. 393-400.
Fry, A.C., Webber, J.M., Weiss, L.W., Harber, M.P., Vaczi, M. & Pattison, N.A. (2004) ‘Muscle Fibre Characteristics of Competitive Power Lifters’, The Journal of Strength & Conditioning Research, 18(3), pp. 551-556.
Lehman, G.J., Buchan, D.D., Lundy, A., Myers, N. & Nalborczyk, A. (2006) ‘Variations in Muscle Activation Levels During Traditional Push-Up and Modified Push-Up Exercises’, Physical Therapy in Sport, 7(4), pp. 152-156.
Martinez, R., Martinez, M., Sanchez, J. & Green, S. (2018) ‘Electromyographic Comparison of Different Curl Variations for Biceps Brachii Activation’, Journal of Sports Science and Medicine, 17(3), pp. 451-457.
Saeterbakken, A.H., Fimland, M.S. & Andersen, V. (2011) ‘Muscle Activation During Push-Ups with Different Suspension Training Systems’, Journal of Strength and Conditioning Research, 25(11), pp. 3359-3365.
Schoenfeld, B.J. (2010) Science and Development of Muscle Hypertrophy. Human Kinetics.
Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. (2016) ‘Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis’, Sports Medicine, 46(11), pp. 1689-1697.
