How to Increase Muscle Mass in the Triceps Brachii
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The Triceps Brachii is the skeletal muscle on the posterior humeral portion of the arm. Individuals who aspire to increase the mass of the muscle must make certain steps in order to attain their goal. Athletes must educate themselves and alter certain pieces of their life. The four aspects that must be considered to increase the muscle mass of the triceps brachii are training, nutrition, sleep, and pre-cautionary actions. These aspects encompass exercise and weightlifting, proper diet, and muscle recovery. Also, precautions must be noted and considered as training and diet changes can bring about injuries and stresses that can harm an individual.
The words “triceps brachii” is Latin phrase describing the muscle on the back of the arm. The origin of “triceps” comes from the combination of the prefix “tri” and the suffix “-ceps”, which respectively mean “three” and “head”. “-ceps” is a derivative of “cap-ut” which is the original Latin phrase for “head”. The history of the word can be dated back to several centuries. The phrase has been used in 1704 to refer to the muscle of the thigh that contains three heads, 1846 to describe the muscle on the back on the arm as a location, and 1869 to analogize the arm to the three-headed muscle of the calf. This analogy can be made because the muscle on the calf is named the Triceps Surae, because it also has three heads.
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The triceps brachii consists of three muscles, or “heads”. This is because the muscle has three origin points and one insertion point. An origin is the point of muscle where the tendon connects to the bone, but is very immobile. The insertion point is the convergence of the three heads of the muscle connect onto one bone together. The insertion of a muscle is generally more mobile and farther away from the center of the body. The three heads of the triceps brachii consist of the lateral head, medial head, and the long head. Each head has a different origin point, and thus are delegated different stresses and stretches depending on the mechanical position the arm and shoulder girdle are placed.
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Since different portions of the muscle are given different stresses based on the position the arm is in, several exercises and training methods must be used to provide full development of the muscle. Tricep exercises consist of the following: reverse grip cable extensions, kickbacks, and overhead dumbbell extensions. Each of these three exercises provide a different stress on the muscle that affect each individual head. Reverse grip extensions stress the medial head, kickbacks affect the lateral, and overhead extensions stress the long head. While using certain exercises will provide different angles and stresses that the muscle needs, a strategy called “progressive overload” must be applied. This is the general progression of stress the muscle must take in order to keep growing and developing. Weight lifted, repetitions performed, and the amount of sets completed all matter and must be intensified to keep the muscle growing.
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The most important aspect of increasing muscle mass is the nutrition an athlete consumes. The three basic nutrient classes needed are carbohydrates, protein, and fat. While each class is crucial to an athlete, without a surplus of calories, muscle cannot be built. This is because if a caloric deficit is present, the nutrients consumed will be converted and used for energy. Considering a caloric surplus is present, all three nutrients must be portioned and used efficiently. Protein is a requirement for muscle building. Anabolism is the process of building, and protein is made up of amino acids, which are the building blocks of muscle. Carbohydrates are the preferred energy source for the body, consistently being broken down for energy throughout the day. Workouts require energy to progressively overload and carbohydrates stored within the muscle, glycogen, is used to perform exercises and allow the muscle the push beyond its limits. Fats are very dense energy sources that come in mainly two categories: saturated and unsaturated. Both categories are integral in the production and stability of cholesterol, a crucial substance of anabolic hormones, such as testosterone and growth hormone. These hormones are standard assistants in the muscle building process. Without proper nutrition, the muscle building process cannot be maintained and no mass can be built at all.
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Sleep is another crucial element in increasing muscle mass. Every athlete needs a sufficient amount of deep sleep in order to recover and grow. Sleeping is when the anabolic process is performed. The muscle grows during sleep because the muscle building hormones and muscle protein are synthesized during sleep, just like how appetite and stress are controlled with sleep as well. Also, sleep is required for recovery of the body and specifically muscles. The body needs to sleep to rest from workouts. Just as the brain and mental health must utilize sleep to perform optimally, so does the body. Consistent stress to muscle will not allow it to build, nor will be able to optimally perform thus resulting in less intense workouts.
(Courtesy of https://www.summitmedicalgroup.com/library/adult_health/sma_triceps_tendonitis/)
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 During the muscle building process, multiple pre-cautions must be considered. These include watching for injuries and developing the entire arm. Injuries can arise from multiple errors. When a muscle is over-exerted, the damage being done to it can develop too much for the normal muscle-building process. When there is too much damage and the muscle cannot perform, the tendon begins to damage and inflammation arises. This is known as Triceps Tendonitis and completely inhibits training and growth. Another pre-caution is to fully develop the other main muscle of the arm, the biceps brachii. This muscle is a two-headed, parallel muscle on the anterior portion of the arm that is used to flex the arm and pull the forearm towards the body. Therefore, exercises performed to develop the Biceps Brachii must flex the arm. These exercises include the dumbbell curl, hammer curl, and preacher curl. Without the development of the Biceps Brachii, the arm will appear misshapen as well as the ability for the arm to stabilize heavy weight will be hindered and can result in injury.
By incorporating and correcting all of these aspects into one’s lifestyle, they can efficiently increase the muscle mass of the triceps brachii and with the development of the muscle they can achieve the big arms they have always wanted.
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