The tris are a powerhouse muscle, responsible for moving heavy loads during the more popular bench press and overhead press. They also cover more surface area on the upper arm, making them more responsible for increasing arm size than the more popular biceps. It’s time to put the triceps centerstage and give them the attention they deserve.

Best Triceps Workouts

• With Dumbbells
• With Bodyweight 
• For Muscle Mass
• For Strength

Best Triceps Workout With Dumbbells

Training with dumbbells is an effective way to reduce joint stress because the arms are able to move freely without being locked into a strict range of motion. Because many triceps exercises can aggravate the elbow joint due to leverage, using dumbbells is one common alternative.

The Dumbbell-Only Triceps Workout

This all-dumbbell plan builds size and strength in the triceps without the need for a fully equipped gym, versatile cable stations, or a wide array of equipment.

With a good set of dumbbells and a bench, you can work all three heads of the triceps with minimal joint strain.

Neutral-Grip Dumbbell Bench Press

• How to Do it: As you lie on a flat bench, “kick” a pair of dumbbells into a locked out position above your chest. Face your palms toward each other and plant your feet flat on the floor. Keep your head and tailbone on the bench as you lower the weights to your chest. Point your elbows toward your feet and let them slide past your ribs as you lower the weight. The dumbbells should end up touching the outside of your chest with your elbows near the bottom of the bench. Reverse direction to press the weights up.
• Sets and Reps: 4 x 6-8
• Rest time: Two minutes between sets

Dumbbell Skull Crusher

• How to Do it: Lie on a flat bench with a pair of dumbbells locked out overhead with your palms facing each other. Keep your head and glutes on the bench. Bend only at the elbows and lower the weights to the bench behind your head. In the bottom position, your elbows should point to the ceiling and your hands should be facing your ears.
• Sets and Reps: 4 x 10-12
• Rest time: One minute between sets.

Single-Arm Overhead Extension

• How to Do it: Sit upright on a bench with a dumbbell locked overhead in one hand. Use your free hand to touch the triceps of the working arm. This maintains its position and reinforces muscle recruitment. (1) Bend your elbow to lower the weight in an arc without moving your upper arm. In the bottom position, the weight should be behind your opposite shoulder. Raise the weight while keeping your elbow pointed to the ceiling. Perform all reps with one arm before switching sides.
• Sets and Reps: 3 x 10-15
• Rest time: No rest between arms. 30 seconds between sets.

Best Bodyweight Triceps Workout

Bodyweight exercises typically target larger muscle groups like the chest, back, and legs because the majority of bodyweight movements involve multi-joint exercises primarily emphasizing those larger body parts.

However, certain exercise variations or specific exercises can emphasize the triceps while associated muscles, like the chest and shoulders, work in a supportive role.

Triceps Size and Strength Without Weights

This bodyweight-only triceps workout uses push-up variations to adjust the body’s leverage, which makes the triceps the primary muscle recruited.

 

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Choose any one of these exercises to plug into a more complete upper body or full-body workout, or perform the entire workout as part of a triceps-focused training day.

Tiger Bend Push-Up

• How to Do it: Begin in a kneeling position with your forearms, elbows, knees, and shins on the ground. Set your elbows directly under your shoulders, your knees under your hips, and your palms down. Press through your hands until your arms are locked straight. Don’t allow your back to sag or round. To make the exercise more challenging, move your feet and knees farther back. Performing the exercise with straight legs and only your toes on the ground is the most difficult progression.
• Sets and Reps: 4 x 4-6
• Rest time: Two minutes between sets.

Dip with One-and-a-Half Reps

• How to Do it: Begin at a dip station or set up between two sturdy chairs or high benches. Jump to the top position with locked arms. Keep your torso upright and your head back as you lower your body by bending your elbows. As you descend, keep your elbows pointed straight back, not flared to the sides. Pause after several inches and press back to lockout. Lower yourself again as far as your shoulder mobility allows before pressing up to full lockout. That’s one complete rep.
• Sets and Reps: 4 x 6-8
• Rest time: 60 seconds between sets.

Close-Grip Push-Up

• How to Do it: Begin with your hands on the ground slightly closer than shoulder-width and your feet on the ground, slightly wider than shoulder-width. Maintain a straight line from your neck to your feet. Lower your entire body until your chest nearly touches the ground. Keep your elbows aimed towards your feet, not flared to the walls.
• Sets and Reps: 3 x 12-15
• Rest time: 30 seconds between sets.

Best Triceps Workout for Muscle Mass

Big arms are a popular goal for many, if not most, lifters in the gym. However, over-focusing on building the biceps is an inefficient and ineffective plan for arm size.

One common anecdote shared in gym locker rooms is, “triceps account for 66% of your arm size.” This well-meaning statistic is as arbitrary as it is widespread. However, the moral behind it is solid. The triceps muscle does have the potential for a greater impact on overall arm size compared to the biceps because it’s anatomically larger, even before weight training’s muscle-building stimulus.

More Size for Your Tris

For maximum muscle growth, the triceps need to be worked with the upper arm in a variety of positions relative to the torso. (2) Due to the varied attachment points of the three heads of the triceps muscle, complete development is achieved by working with the upper arm alongside the torso (pointed down), perpendicular to the torso (pointed forward), and above the torso (pointed up).

Rope Pressdown

• How to Do it: Attach a rope handle to a high-cable pulley. Take the rope with both hands and pull your elbows to your sides with your hands roughly chest-level. Keep your knees slightly bent and your torso upright. Press your hands toward the ground for a complete contraction. Pause for one second in the bottom position. Don’t allow your elbows to move forward when lowering the weight.
• Sets and Reps: 4 x 8-12
• Rest time: 30 seconds between sets.

Dumbbell Overhead Extension

• How to Do it: Sit upright on a bench holding one dumbbell with both hands above your head. Keep your core tight while lowering the weight behind your head toward the bench. Your elbows should point forward, not flare out to the sides. In the bottom position, your triceps should be stretched and your hands should be near the back of your neck. Raise the weight slowly, maintaining a forward-elbow position.
• Sets and Reps: 4 x 10-12
• Rest time: 60 seconds between sets.

EZ-Bar Skull Crusher

• How to Do it: Hold an EZ-curl bar with a moderate-width (neither close nor wide) overhand grip. Sit on a flat bench. As you lie back, “kick” the weight into a locked out position above your face. Lower the weight towards the bench behind your head and allow your elbows to move slightly as you bend your arms. Rest the weight briefly in the bottom position before returning to the starting position.
• Sets and Reps: 3 x 10-12
• Rest time: No rest before moving to the next exercise.

EZ-Bar Close-Grip Bench Press

• How to Do it: Remain lying on the bench while holding the same weight in the same hand position as the previous exercise. Begin with your arms locked straight above your chest. Lower the weight until it touches your lower chest. Keep your elbows close to your sides, not pointed away from your body.
• Sets and Reps: 3 x AMRAP (As many repetitions as possible until muscular failure.)
• Rest time: 90 seconds rest before returning to the previous exercise.

Best Triceps Workout For Strength

Triceps strength is essential for all pressing exercises, as well as providing stability during pulling exercises. Building stronger triceps will carry over to total-body strength, so time spent focused on stronger tris is time spent focused on a stronger body.

Triceps-Focused Strength Workout

While some lifters approach triceps training as assistance exercises performed with lighter weights and higher reps, training the tris specifically for strength using more traditional strength and power-focused sets, reps, and loads can yield more direct improvements in overall strength.

It is important to note that training priorities should always be respected. Recovery and progress may be compromised if you try to focus on bench and/or overhead strength as well as triceps-specific strength simultaneously. Taking several weeks to prioritize the triceps before re-prioritizing chest or shoulder pressing is a more efficient long-term plan.

Close-Grip Bench Press

• How to Do it: Lie down at a flat bench press station. Take an overhand grip on the barbell with your hands slightly closer than shoulder-width for increased triceps stress and decreased chest recruitment. (3) Keep your feet flat on the ground as you unrack the bar and lower it to touch your chest. Your elbows should point towards your feet. Press back to full lockout and pause at the top before beginning the next rep.
• Sets and Reps: 5 x 3-5
• Rest time: Three minutes between sets.

Weighted Dip

• How to Do it: At a dip station, jump into the top position with locked arms. Keep your head up and your torso upright. Lower yourself under control as far as your shoulder mobility allows. To emphasize triceps recruitment, keep your elbows pointed backwards, not flared to the sides. Use a dip belt or weighted vest for added resistance.
• Sets and Reps: 4 x 6-8
• Rest time: Three minutes between sets.

Partial Overhead Press

• How to Do it: In a power rack, begin in a shoulder press position holding a barbell with an overhand grip at roughly collarbone-height. Keep your knees slightly bent and your core tense as you press the weight overhead to full lockout. Lower the weight to eye-level before pressing to full lockout again. On each repetition, bring the weight no lower than your eyes to increase triceps recruitment and decrease shoulder activation.
• Sets and Reps: 4 x 8-10
• Rest time: Two minutes between sets.

The Triceps Muscles

The triceps muscles may not be one of the most popular body parts, but they play an active role in countless upper body exercises and a more supportive role in many lower body exercises.

Here’s a more in-depth look at how the triceps function and how they can be most effectively trained.

Triceps Brachii

The triceps brachii, or triceps, are composed of three separate muscle heads working in unison to extend the elbow, or straighten the arm. The long head, medial head, and lateral head all attach just below the elbow.

The medial head and lateral heads originate on the upper arm, while the long head connects to the scapula (shoulder blade). (4) Because the long head crosses the shoulder joint, it serves an added function in helping to control movement of the arm at the shoulder.

This shoulder function allows the long head to be more highly activated when the arm is brought overhead during triceps exercises, as in overhead extensions.

Triceps Warm-Up

A thorough warm-up is essential for optimizing performance and minimizing joint strain. A triceps warm-up should involve the surrounding musculature (chest, back, shoulders, and biceps) as well as the triceps directly.

Here’s a simple and effective resistance band warm-up to begin any triceps workout.

Triceps Band Warm-up

• Band Pull-Apart: Take a palms-down grip on a resistance band. Begin with your arms extended in front of your chest. Keep your arms nearly locked while pulling your hands in line with your shoulders. The band should touch your chest before returning to the starting position. Perform 15 reps before moving to the next exercise.
• Band Chest Press: Secure the band to a stable point roughly chest-height. Face away from the anchorpoint. Take one end of the band in each hand. Press straight ahead until your arms are locked out in front of your shoulders. Perform 15 reps before moving to the next exercise.
• Band Curl: With the band still anchored at chest-height, turn around and grab one end of the band in each hand. Step back and extend your arms straight. Curl your hands towards your face with a thumbs-up grip while keeping your elbows at shoulder-height. Perform 15 reps before moving to the next exercise.
• Band Pressdown: Keep one end of the band in each hand and step forward. Pin your elbows to your ribs. Straighten your arms to full lockout with your hands near your waist. Return your hands to chest-level. Perform 15 reps before returning to the first exercise. Do a total of two sets of the complete circuit.

Tri to Focus

Don’t let your triceps be overshadowed, figuratively, by other body parts. They’re overlooked, quietly working alongside their more attention-grabbing counterpart, the biceps.

The tris only step into the spotlight when it matters most, whether it’s helping you lock out a bench press PR or fill out your shirtsleeves. It’s time to bring them front and center, choose a targeted training plan, and spend time giving them the attention they’ve been missing.

References

1. Oshita, Kazushige. (2021). Effect of internal focus of attention with touching cue on the agonist muscle activity during exercise. 10.14198/jhse.2021.16.Proc2.04.
2. Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018;52(3):201-205. doi:10.1016/j.aott.2018.02.005
3. Lehman G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of strength and conditioning research, 19(3), 587–591. https://doi.org/10.1519/R-15024.1
4. Tiwana MS, Sinkler MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. [Updated 2021 Aug 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK536996/

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It might be seen as a very simple movement — grab the bar, curl the bar, done — but like many straightforward exercises, details can have a big impact on your results. While there is a wide range of curls at your disposal, let’s break down why this biceps-building exercise should remain at the top of the list.

• How to Do the Barbell Curl
• Barbell Curl Mistakes to Avoid
• Benefits of the Barbell Curl
• Muscles Worked by the Barbell Curl
• Who Should Do the Barbell Curl
• How to Program the Barbell Curl
• Barbell Curl Variations
• Barbell Curl Alternatives
• Frequently Asked Questions

How to Do the Barbell Curl

Visually, the barbell curl seems like a pretty straightforward exercise. You’re just bending your arms.

The truth is, there is a little more happening behind the scenes that can take you from having decent biceps to a having a great-looking set of arms.

Step 1 — Stand Tall and Proud

Stand holding a straight barbell with your hands slightly wider than hip-width and palms up. Your arms should be fully extended. Retract your shoulder blades and think about keeping your chest high and proud.

Take a breath and engage your core. Contract your triceps to make sure your biceps are fully lengthened. This assists in recruiting all the muscle fibers and ensures a full range of motion. Fix your elbows near your ribs. Your biceps should be slightly touching the outside of your chest.

Form Tip: If you have average or shorter arms, the standard hand width will be effective. If you have relatively longer arms, you can benefit from gripping the bar much wider than hip-width. Gripping too closely can put your arms into a significant internal rotation at the shoulder, which can increase joint strain.

Step 2 — Curl the Weight

Contract your biceps while breathing out. Keep your shoulders in place and continue curling until your biceps are fully shortened.

As you reach the top of the movement, curl your wrists towards your body and grip the barbell tightly. This helps to fully contract your biceps while also strengthening your forearms, wrists, and grip.

In the top position, your elbows should finish a little further in front of the body. This is okay since it is further activating the biceps (specifically the long head of the muscle). (1) Just make sure to not let your shoulders come too much into play and take over as a primary mover.

Form Tip: Throughout the exercise, keep the inside of your biceps gently in contact with the outside of your chest or serratus. This is a great way to make sure you are in the correct position for maximum your biceps recruitment, and prevents your elbows from moving too far forward or back. 

Step 3 — Return to the Start

Take a short breath in before you lower the weight under control. Again, be mindful of where the inside of your biceps are touching (chest and serratus). Keep your shoulders pulled back.

It is important to lower the barbell under control. Aim for a two to three second eccentric, which will recruit even more muscle fibers which can provide you with a greater opportunity at building more muscle.

Form Tip: After each rep, take a full inventory. Are your shoulders rolled forward? Have your elbows moved back behind your body? You should be finishing the rep exactly how you started — with the inside of your biceps slightly outside your chest or serratus, your elbows in front of your body, and your shoulder blades retracted with your chest high and proud. Don’t begin your next rep until you’re in the right position.

Barbell Curl Mistakes to Avoid

Like many exercises, the barbell curl is simple and effective when executed correctly. When executed correctly being the most important words. Let’s look at some of the common errors that can occur if you are not paying attention to technique.

Too Much Upper Body Movement

Swinging your torso front and back as you curl a barbell up and down is the quickest way to not see results and possibly find an injury. Not only does it decrease muscular tension on the biceps, but swinging weights is a clear indication that you’re trying to move weights that are way too heavy to lift with strict form.

Heaving the weights with your entire upper body instead of focusing the work on your biceps also increases your chances of straining your lower back. That’s the type of potentially chronic injury which can impact your entire training plan for the long-term.

The only exception to this is when you deliberately use your entire body to move very heavy weights in order to emphasize the eccentric (lowering phase) with strict control. This is a specific exercise variation, which will be discussed in a later section. It is an intentional movement to spread force through your legs, back, and shoulders, rather than swinging your hips and putting stress entirely on your lower back.

Avoid It: Keep your shoulder blades retracted, and tense your abs and glutes during each rep to better maximize muscular strength. Control the descent for two to three seconds to decrease the urge to swing the weights and recruit your biceps much more effectively. 

Gripping the Bar Too Wide 

Some lifters mistakenly believe that bench pressing with an extremely wide grip will increase the width of their chest. Many lifters also make the mistake of curling with an extra-wide grip hoping it will sculpt their biceps differently. The body doesn’t work that way.

Taking an incorrect grip increases the chance of straining the forearm and biceps tendons at the elbow joint because tension isn’t being focused on the muscle itself. When stress is too much for the arm musculature to tolerate, and as you fatigue during a set, it creates wear and tear leading to the biceps tendon tears.

Avoid it: Refer to the technique setup and grip width appropriate for your limb length. If you have longer arms, you’re more likely to require a wider grip to maintain relative stress on the muscles due to leverage, well-outside your shoulders and up to double your hip-width. Otherwise, keep your hands closer to hip-width.

Benefits of the Barbell Curl

The barbell curl  has long-been used to build size and strength in the biceps. Here’s a closer look at several benefits of this is foundational exercise.

Beginner-Friendly 

The barbell curl is an excellent exercise for new lifters due to its quick learning curve, basic mechanics, and ability to load the exercise with ease. It’s a highly effective fundamental lift as a simple and effective introduction to direct arm training.

Direct Biceps Training

The barbell curl is performed purely with elbow flexion, which is a major function of the biceps and no other body part. Because of this focused work, it’s one of the most effective exercises to improve size and strength in the biceps, specifically.

Potential for Heavy Weights

If you want to build strength, you need to move relatively heavy weights. The barbell curl allows you to put the biceps under the heaviest potential weights compared to other biceps exercises. This can contribute to greater overall strength, particularly with pulling exercises like deadlifts and rows.

Muscles Worked by the Barbell Curl

The barbell curl is essentially a single-joint (isolation) exercise that is one of the most effective ways to target the biceps, primarily, and the forearms as secondary movers. However, the barbell curl does incorporate a small degree of movement at the shoulder joint which also activates the anterior deltoid (front shoulder muscle) as an additional mover.

For this reason, some lifters consider it a multi-joint (compound) exercise under the most technical definition of the term, often when they exaggerate or emphasize the elbow-rising position at the top of the lift.

Biceps Brachii

The biceps are a two-headed muscle with the long head located on the outer part of the muscle and the short head on the inner side of the muscle. The long head attaches at the shoulder blade while the short head attaches at the upper arm, and both heads connect near the elbow. This is why both heads are activated when bending the elbow and the long head is recruited to move the arm at the shoulder.

Forearms

The forearms include the wrist flexors aligned with the palm-side of and the wrist extensors on the top side of the forearm. Both muscles work actively to hold and stabilize the barbell as you curl the weight.

Anterior Deltoid

The deltoid (shoulder muscle) is comprised of three separate heads — the anterior (front), lateral (side), and posterior (rear). Each head is activated to move the arm in its respective plane. During barbell curls, the anterior delts contribute to raising the arm when the barbell is in the fully curled position.

Who Should Do the Barbell Curl

Any lifter that steps foot into the gym can benefit from including barbell curls in their program. It’s a simple and versatile movement that can be programmed for several goals.

This exercise will aid in increasing muscle mass, improving arm and grip strength, and injury prevention for performance athletes that may have a higher chance of biceps or elbow injuries.

Strength Athletes

Strength athletes, including strongmen, strongmen, and powerlifters, will find that improved biceps strength carries over to increased stability during heavy pressing and pulling exercises, as well as improved grip strength. Light weight, high-rep barbell curls can also have restorative and preventative joint health benefits. (2, 3)

Physique Athletes

The barbell curl can provide any physique-focused lifter the most bang for the buck when it comes to building a more muscular set of arms. The barbell curl can accommodate much heavier weights than many other biceps exercises, which creates more programming options for more muscle-building stimuli.

How to Program the Barbell Curl

Just because the barbell curl is simple to perform, don’t think you can just walk into the gym and knock out random reps with no plan of attack. Below are some effective programming options that you can use going into your next session.

Heavy Weight, Low to Moderate Repetitions

To maximize strength, three to five sets in the four to eight rep range is a good place to start. Use a weight that allows you to leave at least two reps left “in the tank”, since curling very heavy weights to muscular failure can disrupt technique.

A rest period of two minutes and thirty seconds to three minutes after each set will ensure you are able to continue lifting with maximal effort.

Moderate Weight, Moderate Repetitions

To maximize muscle growth, aim for three to four sets in the six to 12 rep range. This will give you a bump in training volume, which is beneficial for building muscle. (4) The addition of sets and volume will allow you to develop better coordination of the movement and thus better recruitment of the biceps muscle overtime. 

Barbell Curl Variations

The standard barbell curl can be worked around using specific variations, for a lifter’s individual needs such as injury history, or for general change in training.

EZ-Bar Curl

This very subtle, very effective variation can provide some relief on the wrist joints and elbow joints if maintaining a palms-up (supinated) grip on a straight barbell causes discomfort. The angled grip decreases the wrist mobility needed to maintain a full palms-up grip, which reduces strain on the wrist, forearm, and elbow tendons.

The overall execution of this exercise is identical to the straight barbell curl. The angled grip also slightly alters recruitment and incorporates more forearm musculature into the exercise.

Cable Curl(s)

Attaching a straight bar to low-pulley cable will provide constant tension throughout the entire range of motion. There are two very effective ways you can make use of this variation. The first option is to stand upright and perform the exact same technical instructions as the barbell curl, using the cable pulley. 

A more intense option is to lie on the ground and perform the same curling movement. This is one of the most strict curl variations since cheating with a swinging torso is simply impossible. This can also be a great biceps finisher at the end of your workout, putting the emphasis on maximum the time under tension to fully exhaust all muscle fibers.

Eccentric Barbell Curl

This variation is all about overloading the biceps during the lowering portion of the rep. The lengthening of a muscle under load has been shown to cause a high amount of muscular stress, which leads to a higher stimulation for muscle growth. (5)

Aim for five to eight seconds to lower the barbell from the top position to fully straight arms. This specific variation is one time when it’s acceptable to use a heavier-than-normal weight and perform a cheat rep to bring the weight into the starting position. Because the biceps contraction is not a priority, use coordinated leg and back drive to lift the weight — do not simply swing with your back.

Barbell Curl Alternatives

The time-tested barbell curl can be extremely useful, but some alternatives offer specific benefits the classic barbell movement can’t match. Here are some options to consider implementing into your workout. 

Standing Dumbbell Curl

The standing dumbbell curl is performed nearly identical to the barbell curl with a strict upright stance and no swinging torso.

The dumbbells’ biggest advantage is the ability to work each arm independently, which strengthens any discrepancies that often develop naturally from performing bilateral-only exercises (working both arms work as a single unit).

Barbell Preacher Curl

The preacher curl puts the muscle under more stress in the lower portion of the range of motion. This unique stimulus and intense contraction assists in triggering more muscle growth.

With the preacher bench, your arms are set at a downward angle. Your upper arms and shoulders are supported by the pad to minimize any unwanted movement and to help isolate your biceps more effectively.

Barbell Spider Curl 

While this appears somewhat similar to a preacher curl with the upper arm angled from the body, the key difference is that the most difficult part of each rep is in the fully shortened position at the top of the movement, not the bottom.

This movement is often performed with your chest supported on the pad of a high angle bench, but it can also be performed with your elbows on the 90-degree angle side of a preacher curl bench with the arms perpendicular to the floor.

FAQs

How many different curls should I do in each workout?

This all depends on the goal of your workout. If you are purely after strength, performing one or two biceps exercises across two days of the week will be very effective. If you plan on chasing muscle gains, it would be wise to dedicate some attention to your biceps two or three times per week using one or two exercises per session.

When should I do barbell curls in my routine?

If your priority is to get stronger and build bigger biceps, it would be best to perform them at the beginning of the workout. If you are simply looking to add some direct biceps training into your upper-body focused workouts, then add this towards the end of the session after training the larger muscle groups.

Bring Back Old School Curls

The barbell curl is a time-tested exercise for performance-based training, as well as physique-focused lifters. Make room in your training plan for this classic movement and you’ll eventually have to make room in your sleeves for bigger arms.

References

1. Landin D, Thompson M, Jackson MR. Actions of the Biceps Brachii at the Shoulder: A Review. J Clin Med Res. 2017;9(8):667-670. doi:10.14740/jocmr2901w
2. Shaw, Ina & Shaw, Brandon. (2014). Resistance Training’s Role in the Prevention of Sports Injuries.
3. Kubo K, Kanehisa H, Miyatani M, Tachi M, Fukunaga T. Effect of low-load resistance training on the tendon properties in middle-aged and elderly women. Acta Physiol Scand. 2003;178(1):25-32. doi:10.1046/j.1365-201X.2003.01097.x
4. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
5. Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.

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