Most guys in the gym would agree that they would love huge tricep, chest, and shoulder muscles. Triceps are the biggest arm muscles, the chest makes your upper body look aesthetic, and the shoulders are “manly” muscles that give an awesome look to your frame. Of course, you’d want to gain muscle everywhere else, but when you grow bigger triceps, chest, and shoulder muscles, you know you’re on the right way to look amazing.
But how do you do that? Today, we’re going to share one example of a tricep, chest, and shoulder workout. With its help, you can make sure you will grow huge muscle mass and get stronger. But, to build muscle, are the heavy weights that build them? Or when you’re lifting you’re just getting stronger? Should you do more reps with lighter weights? Or do you need to go for fewer reps but heavier weights? A lot of people are asking these questions, and you will likely get different responses. People tend to have incredible results when they go for lighter weights for maximum reps, or when they tend to go for maximum weights instead and fewer reps.
That’s why, there’s no right and wrong answer, especially considering that we’re all different, responding completely differently to exercises. That’s why scientists are still learning what exactly is the best method for muscle growth. It is hard to give an exact answer given our individual genetics, metabolism, and muscle makeup that largely vary.
The 5-20 Method
I tend to believe that the 5-20 method is amazing and you just can’t go wrong with it. It is a method that incorporates the best of both worlds. This means that you will surely get stronger, and will surely grow muscles. It involves both heavier weights and fewer reps, as well as lighter weights and more reps. You go for a spread of rep ranges, which means that you’re surely going to get through that vein-popping lifting, that helps you get the pump, grow muscle, and get stronger. You go from five reps to a 20 rep crescendo so you can’t go wrong, considering that it is a rep range including both hypertrophy and strength boost.
So, follow our tricep, chest, and shoulder workout with this 5-20 circuit and you’re going to achieve your dream physique in no time. Especially considering that the tricep, chest, and shoulder muscles are a group of muscles that work together in perfect synergy. By following these exercises, you will hit them all from all angles, and you will also follow a different range of reps and sets. Therefore, prepare for those muscle and strength gains!
Before you start…
Before you start, it is extremely important to warm up. Warming up is crucial whenever physical activity is involved. After you’ve properly warmed up, you work your way through five sets of the circuit below. During the entire workout, you need to make sure that you keep your perfect form and technique. It is important for you to choose your weights carefully which will help you keep that perfect form, but still ensure it is not too easy. Pay attention to the weight, especially on the high rep sets.
In between each movement, you don’t rest for too long, only enough to catch your breath. That’s a matter of seconds. You can rest for 2-3 minutes between each set to recover properly, reset, and go hard again. So, here’s what you should go for:
Standing barbell press
Start this movement by holding a barbell across the top of your chest. Take a breath and engage your core. As you do, press the bar overhead, squeezing your glutes to keep the back from extending and locking the weight overhead. Lower the weight as you control your shoulders.
- Go for a weight that you will be able to repeat this movement five times.
Dips
Get up on two parallel bars with your palms facing inward and arms straight. Slowly lower yourself down until the elbows are at the right angles. Make sure they do not flare outward and keep them close to your body. Drive yourself back up to the starting position.
- Repeat this movement ten times. Add weights if you’re advanced. Ask for help if you’re a beginner.
Push-ups
Push-ups are fairly simple, yet a lot of people are making a lot of mistakes. Start in a plank position, and make sure that your core is tight, with your hands stacked below your shoulders. Bend your elbows to lower your chest to the floor, as you keep a straight back position with your core engaged. As you slowly lower yourself and then push yourself up in an explosive manner, keep your elbows close to your body.
- Repeat this movement 15 times. Ask someone to add weights on your back if you’re advanced. Do them from your knees if you’re a beginner.
Tricep extensions
Start the movement by lying flat on a bench or on the floor with a barbell locked out above your chest. Bend only at the elbows, by slowly lowering the bar towards your forehead and keep your upper arms locked and perpendicular to the bench. Lower the weight until you’re just about to touch the bar with your head, then press it back up explosively, moving only at your elbows.
- Go for a proper weight that allows you to repeat it twenty times.
Get Huge Tricep, Chest, and Shoulder Muscles Today!
As said, after warming up, do five sets of this circuit. You could also try experimenting the other way around, doing 5 reps of tricep extensions, 10 push ups, 15 dips, and 20 standing barbell presses. In whichever case, you need to ensure you keep a perfect form, and do it all without cheating, with proper weights. This way, you make sure you enhance your chest, shoulder, and triceps, making huge muscle and strength gains. Do not rest for too long between exercises and if you do everything right, this 5-20 circuit will definitely improve your performance in the gym and your physique results in no time.
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