Can Breon Ansley add sufficient mass to his triceps to compete within the 212 division?

The 2-time Traditional Physique Olympia champion evolves into a brand new class.

Final up to date on January 20, 2025

twice Olympia Classic Physical hero Bryon Ansley He plans to compete within the 212 division for the 2025 season. The brand new class permits Ansley so as to add dimension to his body, together with his arms.

Ansley just lately shared his arm coaching, together with his technique for constructing larger triceps so he can maintain his personal in opposition to his new, larger rivals. He trains his biceps and triceps on arm days however feels he must bias in working the again of the arms to a better diploma:

“The triceps are positively one of many priorities I wish to give attention to and add some mass.”

—Bryon Ansley

Breon ansley arm coaching

[Related: Regan Grimes’ 3 Go-To Exercises For Massive Triceps]

Ansley carried out successive units of triceps curls. He educated to failure within the 12-15 rep vary. His expertise was proven as analysis has proven that rep vary has vital advantages Inflation. He can get heavier and carry out as much as six reps to see muscle-building advantages. (1)

Ansley spent additional time on the dip machine — 5 to 6 units — as a result of he feels his physique responds properly to the additional quantity.

That is what I want for extra mass in my triceps. I exploit power whereas I exploit it as a result of that is solely the second train.

—Bryon Ansley

Ansley's coaching companion stabilized his shoulders so Ansley might enhance the facility in his units. Multi-joint workout routines like dips will be useful for hypertrophy, however Ansley sees essentially the most positive factors from single-joint workout routines, like push-down variations. (2)

Ansley avoids false triceps extensions (e.g. Skull crushers) when coaching heavy as a result of it bothers his elbows. Ansley's final triceps train was one other push-down train, however he used it Drop down lat machine.

Bryon Ansley

Ansley is a former two-time Traditional Physique Olympia winner, however he ought to Win the bid to qualify For the yr 2025 212 Olympia As a result of he’s new to the division. Ansley had not revealed the place he’ll make his 212 debut on the time of publishing this text.

The primary 212 present on the 2025 IFBB calendar is the Kokeny Traditional Hungary Professional in Budapest, Hungary, on Might 10, 2025. The primary 212 present in the US is the New York Professional in Teaneck, New Jersey, on Might 17, 2025.

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References

1. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing muscle hypertrophy: a scientific assessment of superior resistance coaching methods and strategies. Worldwide Journal of Environmental Analysis and Public Well being, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
2. Gentile, B., Soares, S., and Bottaro, M. (2015). Single versus multi-joint resistance workout routines: Results on muscle power and hypertrophy. Asian Journal of Sports activities Medication, 6(2), e24057. https://doi.org/10.5812/asjsm.24057

Featured picture: @breonma_ on Instagram