DEVELOPPING BIG ARMS – BECAUSE SOME CLIENTS WANT TO
If you’re aiming for those enviable biceps and triceps, it’s time to bust a common misconception. The idea that indirect arm stimulation from main lifts like bench press, rows, chin-ups, and overhead press is enough might not hold true for everyone. Particularly for those who aren’t lifting heavy weight, direct arm work becomes crucial for targeted muscle hypertrophy.
DON’T FORGET TO WATCH THE FULL VIDEO TO GET ALL THE DETAILS 👇
The Arm Sculpting Journey
Pronated Easy Bar Curl: To break the monotony of the typical supinated bicep curls, consider incorporating the pronated easy bar curl. By bringing the elbows slightly forward during the curl, you activate different arm muscles, including the brachialis and brachioradialis. This variation introduces a concept called stretch-mediated hypertrophy, where the muscle experiences tension in the lengthened position. A slow tempo of 5 seconds on the way down, with a challenging weight, ensures effective muscle engagement.
ARE YOU PASSIONATE ABOUT TRAINING AND WANT A CAREER IN THE FIELD?
Inclined Dumbbell Curl: Another fantastic exercise to include in your arm workout is the inclined dumbbell curl. This time, position the elbows slightly behind the torso, ensuring a substantial stretch at the bottom and tension at the fully shortened position. Adjust the height of the bench based on your range of motion and gradually challenge your muscles with different variations. This exercise effectively targets the biceps, making it a valuable addition to your arm-training repertoire.
Key Takeaways
Diversify Your Exercises: The key to building well-rounded arms is diversifying your exercises. In this video, we focused on two bicep exercises, emphasizing different hand positions (pronated and supinated). Exploring various grips, widths, and positions ensures that you tax your muscles through their entire range of motion.
Don’t Forget the Triceps and Delts: While the focus here was on biceps, remember that your arm is a complex structure with more muscles than just the biceps. Training the triceps, delts, and various forearm muscles is essential for achieving a fully developed look.
Strategic Separation of Workouts: To optimize your training, consider separating your shoulder workout from your biceps and triceps training. This strategic approach allows for improved recovery and prevents overloading your muscles in a single session.
Armed with these insights, you’re now equipped to elevate your arm training game. Remember, building smarter programs involves understanding your workout goals and strategically allocating recovery time for different muscle groups.
Responses