Two-time Classic Physique Olympia champion Breon Ansley intends to compete in the 212 division for the 2025 season. The new category allows Ansley to add size to his frame, including on his arms.
Ansley recently shared his arm training, including his strategy for building bigger triceps to hold his own against his new, bigger rivals. He trains biceps and triceps on arm days but feels he needs to bias working the back of the arms to a greater degree:
“Triceps is definitely one of the priorities I want to focus on and add some mass.”
—Breon Ansley
Breon Ansley’s Arm Training
- Rope Pressdown
- Dip Machine
- Single-Arm Machine Pressdown
- Machine Preacher Curl
- Alternate Dumbbell Curl
- Hammer Curl
[Related: Regan Grimes’ 3 Go-To Exercises For Massive Triceps]
Ansley performed straight sets for his triceps exercises. He trained to failure in the 12-15 rep range. His experience was on display as research has shown that rep range has significant benefits for hypertrophy. He could go heavier and perform as low as six reps to see muscle-building benefits. (1)
Ansley spent extra time on the dip machine — five to six sets — as he feels his body responds well to the extra volume.
This is what I need for more mass on the triceps. I use power while I have because this is only the second exercise.
—Breon Ansley
Ansley’s training partner held down his shoulders so Ansley could maximize force on his sets. Multi-joint exercises like dips can be beneficial for hypertrophy, but Ansley sees most gains from single-joint exercises, such as his pressdown variations. (2)
Ansley avoids lying triceps extensions (i.e., skull crushers) when training heavy because they bother his elbows. Ansley’s final triceps exercise was another pressdown variation, but he used a lat pulldown machine.
Breon Ansley
Ansley is a former two-time Classic Physique Olympia winner, but he must win a show to qualify for the 2025 212 Olympia because he is new to the division. Ansley has not revealed where he will make his 212 debut at the time of this article’s publication.
The first 212 show on the 2025 IFBB calendar is the Kokeny Classic Hungary Pro in Budapest, Hungary, on May 10, 2025. The first 212 show in the United States is the New York Pro in Teaneck, NJ, on May 17, 2025.
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References
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian journal of sports medicine, 6(2), e24057. https://doi.org/10.5812/asjsm.24057
Featured Image: @breonma_ on Instagram
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