Well Armed – Biceps And Triceps
I have been exercising for the past two and half years. My problem: My biceps and triceps aren’t growing in size. I mean their volume is good, but the length is short — they do not reach my elbow. So if I wear a T-shirt these muscles are pretty much hidden. What can I do to increase their length?
Have you tried wearing sleeveless vests or short sleeved Tees?! Hey, they’re the trend!
Fact is, the Biceps and Triceps definitely cross the elbow as they are responsible for all the movements that occur at that joint. And hypertrophy training should increase the cross-sectional area of these muscle fibres.
To further lengthen your biceps and triceps, ensure that you indulge in adequate flexibility training of these muscles, particularly after lifting. The A.C.S.M. guidelines recommend performing each stretch for about 10 to 30 seconds and about
2 to 4 times each. Do your stretches atleast
3 times a week, but every day is even better.
Stop Time In Its Tracks
FIT AT FIFTY As you get older, you lose “exercise efficiency” — how much energy you need to expend for a given physical activity — but new research suggests it’s possible to regain some of that youthful efficiency. Scientists at the University of Washington compared sedentary adults in their 60s and 70s with counterparts in their 20s and 30s, before and after a six-month exercise regimen. Initially, older subjects had to use much more oxygen to maintain the same walking pace as younger participants. After the programme of exercising 90 minutes a day, three times a week, however, the older people closed much of that gap: They improved exercise efficiency by 30%, while younger exercisers gained only 2%. Inactivity, researchers concluded, may be largely1 responsible for the decline in exercise efficiency with age — not the inevitable accumulation of years.