I have a confession to make.
For a long time, I did not really train arms. I have big arms, but they seem to have played a role in helping them, so it would not be much to help them grow when I wanted them to.
However, everyone does not have a genetic edge. And arm training takes their own day of the cycle if you really want to slap some size on them.
Hammering away at traditional dumbbell curls and rope pressdowns for days can do the arms some good, but there are plenty of alternatives that can spark some serious growth in lagging arms.
First, however, I’ll start with the most obvious two in my books.
Tip 1:Start Doing More Chin Ups!
Chin ups with a palms-in grip are a terrific way to target the biceps in a way that most curls will not hit. The overhead hanging position activates the brachialis muscle, which can help add a lot of upper armature and a more pronounced “peak” in the biceps when flexed.
It’s tough to hit in other curry variations, so do you get your benefit in your program. Plus, they double as a great upper body strengthener and back developer. Who would not want that?
If you’re struggling with the idea just take a look at gymnasts. You will rarely find one with poor biceps development – and that’s due to the nature of their sport. Plenty of hanging sweaters dominate the main events, and they have the biceps development to show for it.
Tip 2:Dips – Another Staple!
As long as you can handle it, there’s no reason to be in your arms training routine. They’ll make your arms grow in a hurry.
Many make the mistake of stopping at 90 degrees or just above all of their reps. Instead of working in that small range, use the entire range of motion available. Do not stop your eccentric rep until your biceps touch your forearms. Do not touch weighted dips until you can perform 12 unbroken reps under control using the above technique. You’ll be sure to see gains.
Also, be sure to perform parallel bar dips, and not bench dips. When you have your hands behind you on the edge of a bench, they do not just do it, but they are also inclined to have the shoulder joint bear load in an incorrigible internally rotated position. 9 times out of 10, that spells trouble. Using parallel bars solves this problem instantly.
One more thing:Many people who deal with the problem of pain and suffering. In the box of dips, making the surface area of the dip bars will be thicker the amount of joint stress the load is more evenly distributed through the palm of your hand.
Tip 3: More on Triceps – Hit the Long Head!
The further away your upper arm moves from your waist, the more of the head of your triceps you’ll hit when training them. Using this knowledge, it means pressdowns, bench presses, and even dips will be used in the past. The rules for these movements are simple:
.Keep the elbows in as best as you can. If you’re using a bar, check this out.
.Intend for the biceps to remain vertical. If you’re seated, it can help to slide forward in your seat by a few degrees. That will help with shoulder range of motion.
.Avoid driving the elbows forward first. Think about “throwing” the handles of the weight machine to a target, and pretend that the target is behind the back of your head.
.Focus on higher reps before you focus on the weight. This can be stressful on the elbow joints in a hurry if the loading is too high.
Tip 4:If You’re Gonna Curl, It’s Hammer Time!
Nothing wrong with some curls as long as you get brachioradialis muscle contracting while you’re at it. That’s going to come with a neutral grip – at least at peak contraction. Hammer curls are the perfect solution and will be ready for biceps and forearms in a hurry. You can use them, but they will provide a much more constant force curve for tension throughout the rep.
Remember: it’s not a lot to encourage your biceps, and it’s logical that they’re going to respond to the demand for a biomechanics perspective. Adding time under tension by way of high repets, rest breaks, and other extended set methods will leave them screaming, while creating the pump of their life.
One Last Thing: Don’t Fear Training to Failure!
For a long time We have to remember that our goal is to build muscle and add size, then performance should actually be on our list of priorities.
That means failure should be something we welcome at various points during our workouts. It does not even have to be limited to our final set. Bodybuilders will often be on the same page with this thinking. Chasing a training effect and total muscle fatigue is more important than keeping the weight up, or workout to workout.
The triceps make up 60 percent of the upper arm. Hitting them hard and often will trigger some of the most significant size gains you make. As for the biceps, going for the most bang for your buck is your key to seeing change happen.
Most of all, if you’re after bigger arms, but you’re a “functional” training zealot who’s married to the barbells, it’s time to bite the bullet. If you want a muscle to grow, you’ll generally have to isolate it. It’s time to add an arms day to your arsenal. You’ll be splitting sleeves in no time.