Tip Blow Up Your Biceps & Triceps With This Workout Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Blow Up Your Biceps & Triceps With This Workout Combine these two advanced training methods and you' ll earn the right to wear sleeveless shirts Take a look by Christian Thibaudeau August 8, 2016January 11, 2022 Tags Tips, Training The Power of Mechanical Drop Sets A mechanical drop set is a method where you combine 2 to 4 variations of an exercise into one long compound set. You start with the weakest exercise variation and work your way up to the strongest. That way, when you hit a point where you can't complete more good reps on one exercise, you move on to different variation of the exercise where you're stronger so you can continue to do reps with the same weight. This allows you to continue to load the target muscle even when that muscle is too tired to keep performing the initial exercise. This will fatigue more muscle fibers. Also, changing angles recruits different fibers. The result? More muscle growth. The Arm Workout Begin your arm workout with regular, heavier biceps and triceps exercises, something like this: A1. Preacher Curl, Close Grip 4 x 6 reps, 45 seconds of rest A2. Close-Grip Bench Press 4 x 6 reps, 60 seconds of rest Note: A1 and A2 tells you this is a superset. You do a set of preacher curls, take a short rest, then do a set of close-grip bench presses. Do a total of 4 rounds. Now we get to the mechanical drop sets. It's two compound sets, one for the biceps and the other for the triceps, performed in alternating fashion. Do 3 or 4 sets. B1 Standing EZ-Bar Curl Mechanical Drop Set Start with 8-12 reps on the first variation and do as many solid reps as possible on the other movements. Leaning back about 20 degrees (keep elbows forward) Normal standing curl Standing curl bent forward about 20 degrees 45 seconds of rest B2 Lying EZ-Bar Triceps Extension Mechanical Drop Set Start with 8-12 reps on the first exercise variation. Do as many solid reps as possible on the other movements. Triceps extension to forehead (use a controlled eccentric or negative) Triceps pullover and extension Close-grip press 45 seconds of rest These two mechanical drop sets target all three portions of the arm flexors (biceps long head, biceps short head, brachialis) and arm extensors (triceps long head, medial head) giving you the most bang for your buck. Note: You can also use the hammer/neutral grip variation on the curl, using a kettlebell. Neutral Grip Curl Mechanical Drop Set Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Jogging Delusion Long distance running beats sitting on your butt, but it's absolutely inferior to weight training and HIIT on every front. Fat Loss Training, Metabolic Conditioning, Metcon, Training Charles Staley March 24 Training Tip The World s Toughest Sit-Up Nail your abs like never before and keep your back healthy. Try this. Training Lee Boyce March 25 Training Tip Rest Days – Are You Taking Too Many Build confidence, improve body comp, boost insulin sensitivity, and increase your cardiovascular capacity. Here's how. Bodybuilding, Tips, Training Mark Dugdale July 6 Training Tip Do the Step-Through Lunge Walking lunges, backward lunges, static lunges... you've tried them all. But we bet you've never tried this. Check it out. Tips, Training Ben Bruno January 13