HOW TO MAXIMIZE THE SIZE OF YOUR ARMS
One of the
first body parts that gets noticed is your arms. While arms are just a small
part of the whole picture, there’s no way around wanting to have a set of guns
that attracts positive attention. For most guys, the name of the game is
achieving arm size and definition. Without the right exercises, reaching your
full mountain peak potential will always be just out of reach. Let’s review the
basic anatomy of your arm muscles followed by the best exercises that have been
proven to maximize muscle growth. We’ll even throw in a comprehensive workout
program so you can get started right away.
THE ANATOMY OF THE MUSCLE
Everyone
knows what “biceps” and “triceps” are but it’s important to understand how they
each function so that you can put them under the right amount of stress for
growth.
BICEPS
Biceps
Brachii
Tendons
connect the biceps muscle to the bone of the arm.
The biceps
brachii has two sections, or heads: a long head and a short head.
The long
head is found on the outside of the arm and makes up most the biceps brachii.
The short
head is found on the inside of the arm.
Forms the
overall size of what is considered the bicep muscle. Most exercises are geared
toward causing hypertrophy in this muscle.
Biceps-Brachialis
This is a
muscle that can be found deeper than the Biceps Brachii.
It does play an important role in functional movements as it
helps the Biceps Brachii with flexion at the elbow joint. in flexing at the
elbow.
While the Biceps-Brachialis does not make up a large portion
of the arm, it is still important for balance in muscle size. You will achieve
a rounder, fuller look in your arms by incorporating exercises that target this
muscle in your workout program. Your arms will have that “peaked” look that
professional bodybuilders have.
TRICEPS
triceps
Triceps Brachii
Has three sections, or heads, that form the famous horseshoe
shape and make up the entire back of your arm.
Important for stabilization of the shoulder joint.
The triceps muscle makes up one third the size of your arm.
If your goal is to dramatically increase arm size, you would want to focus on
causing maximum hypertrophy in the triceps muscle.
Under training the triceps muscle can result in over compensation
from other muscles, increasing your chances for strains and tears. It’s
important to work on your triceps muscle just as much as the biceps muscle.
FOREARMS
forarms
-Made up of several smaller muscles including:
-Flexor Carpi Ulnaris (outside of the forearm)
-Palmaris Longus (not everyone has this muscle – if you do,
it’s in the middle of your forearm)
-Flexor Carpi Radialis (middle of the forearm)
-Pronator Teres (inside of the forearm)
-And a few more even smaller muscles
-Forearms are important for wrist and elbow flexion.
-They also help to balance out the look of your arms. Large
biceps and triceps with underdeveloped ---forearms are aesthetically unpleasing
but also a possible risk for strain or injury.
-THE RELATIONSHIP OF THE ARM MUSCLES
THE RELATIONSHIP OF THE ARM MUSCLES
As simple as it may seem to lift up a gallon of water or
throw a basketball, each movement requires a complex set of actions and
reactions from your arm muscles. They must work together in order to execute a
movement properly. During pushing movements, your triceps muscles must activate
while your biceps muscles relax. During pulling movements, the opposite is
true. Your biceps will react and activate while your triceps deactivate and
relax. It is important to understand this concept as you go through your
workout program. Pay close attention to how your own muscles are reacting
during a movement. Focus your tension on the action muscle, this will help to
stimulate muscular hypertrophy.
THE FUNDAMENTALS OF ARM MUSCLE GROWTH
There are as many theories and methodologies on how to build
your arms as there are muscles, tendons, and ligaments within. The two major
trains of thought boil down to high repetitions with lower volume and lower
repetitions with higher volume. Which one is right? Both of them are actually.
In order to achieve a high level of maximum growth, you need to focus on
compound movements during your regular workouts and dedicating a day to really
hitting your arm muscles (or even a day every couple of weeks). Let’s breakdown
the acute variables you should be incorporating into your workout program.
THE ACUTE VARIABLES OF THE BEST ARM WORKOUTS
Sets
4 to 6
As demonstrated in a study published in the American Journal
of Sports Medicine, the repetition range for muscular hypertrophy you want to
strive to hit is 40 to 60 per muscle per workout.
4 to 6 sets is an ideal amount that will allow you to reach
the 40 to 60 repetition range.
Rep Scheme
5 to 10
As mentioned above, achieving a total of 40 to 60
repetitions per workout has been shown to generate the most growth activation.
You can hit this range by using the repetition count of 5 to 10 per set of the
exercise.
For instance, performing 4 heavy sets of 5 reps, and then 4
sets of 10 repetitions will result in 60 total repetitions.
Volume
75% to 85% of your one repetition maximum, or 1RM (the
maximum amount of weight you can perform in one repetition)
While it may seem contrary to what you have been taught,
utilizing a large amount of volume has been shown to cause the most muscular
hypertrophy during arm training.
Variety is important when it comes to staying motivated and
keeping your training interesting. So you can break up your workout routines by
performing a day of high repetition, lower volume sets every now and again.
This will help to change things up while providing your arms a much needed
break.
Arm Exercise Selection
When it comes to maximizing growth, it is important to
select the appropriate exercises. There’s no need to get fancy. Many of the
classic bicep and triceps exercises work best for initiating hypertrophy. We
will expand on this below.
The important thing is that you make sure to switch up
exercises every 6 to 10 weeks, depending on your experience level. This will
help you to avoid a plateau and sheer boredom.
Training Frequency
To expand on a study published in the American Journal of
Sports Medicine, the greatest results came from training one body part every 5
to 7 days.
It is important to note that compound movements such as the
bench press and pull-up will activate your arm muscles and give them lots of
volume, so there’s no real need to have 2+ arm days per week. Even one
arm-specific day every two weeks would be sufficient.
THE BEST ARM EXERCISES YOU NEED FOR GROWTH
Not all arm exercises are the same. Some activate different
portions of the arm while others may just be for show, having no real value. We
have compiled the best and most effective arm exercises that have been shown to
maximize muscle growth. All of the following exercises are free weight based as
free weights allow for a greater range of motion without forcing your body into
a locked position as many machines do. Machines for the most part just suck,
period.
THE BEST EXERCISES FOR THE BICEPS
Barbell Bicep Curl – How To Perform
Holding a straight-arm barbell with an under handgrip, stand
with a tight core and flat back.
Keep your upper arm in place and bend from the elbow with a
straight wrist.
Curl the barbell up towards your shoulders.
Pause at the top of the movement.
Slowly, lower the weight.
E-Z Bar Bicep Curl – How to Perform
Holding an E-Z Curl barbell with an under handgrip, stand
with a tight core and flat back.
Keep your upper arm in place and bend from the elbow with a
straight wrist.
Curl the barbell up towards your shoulders.
Pause at the top of the movement.
Slowly, lower the weight.
Alternating Dumbbell Curl – How to Perform
Grab a pair of dumbbells, holding with an underhand grip,
and stand up tall with a tight core.
Your palms should be facing forward.
Keeping your upper arm at your side, bend from the elbow and
lift the bar upward.
Focus the tension in your bicep and pause at the top of the
shoulder.
Slowly lower the weight to the starting position.
Hammer Dumbbell Curl – How to Perform
Hold a pair of dumbbells with an underhand grip and make
sure your core is tight and lower back is flat.
Your palms will be facing inward to the sides of your body.
Bend from the elbow as you lift the dumbbell up and towards
your shoulders. The motion will resemble swinging a hammer.
Pause at the top and slowly lower the dumbbell back to the
starting position.
Chin-Up – How to Perform
Grab a pull-up bar with an underhand grip. Your hands should
be roughly shoulder-width apart.
Keep your core tight and your elbows slightly bent
throughout the movement.
Pull yourself up, stopping when your chin reaches the height
of the bar.
Slowly lower yourself and repeat.
THE BEST EXERCISES FOR THE TRICEPS
Close-Grip Bench Press – How to Perform
Lying on a flat bench, place your hands on the barbell close
than shoulder width. Push the bar up, pausing above your chest.
Slowly lower the bar, focusing the tension in your triceps.
Keeping the elbows bent, push the barbell up to the starting
position and repeat.
Dumbbell Overhead Triceps Press – How to Perform
Standing with a tight core or sitting on a flat bench, raise
a dumbbell above your head with both hands.
Your elbows will be pointing skyward and the movement will
come from the forearms. Minimal movement will come from your elbows.
Lower the dumbbell behind your head, pause, then slowly lift
it to the starting position.
Lying Triceps Press – How to Perform
Hold an E-Z Curl bar with an overhand grip while standing.
Sit on a flat bench then slowly lay back.
Push the barbell above your head.
Your elbows will be skyward for the entire movement.
Slowly, lower the barbell towards your face, pause, and
return to the starting position.
Triceps Pushdown – How to Perform
Standing at a cable machine, make sure the rope attachment
is in place.
Grab the rope and make sure to keep your upper arms at your
sides during the movement.
Push down on the rope, focusing all the tension in your
triceps.
Pause at the bottom and slowly bring the rope to the
starting position.
Dip – How to Perform
Secure an overhand grip on the dip bars. Lift yourself up
and make sure your core is tight.
Bend at the elbows and slowly lower yourself, focusing the
tension in the triceps.
Raise yourself back up by pushing against the dip bars. Make
sure to keep proper form.
You can also perform this movement with a bench. (The Bench
Dip)
THE BEST EXERCISES FOR THE FOREARMS
Reverse Curls – How to Perform
Stand tall, holding an E-Z Curl bar with an overhand grip.
Keeping your upper arms at your sides, bend at the elbow,
lifting the barbell up.
Pause at the top of the shoulders and slowly lower the
barbell to the starting position.
PUTTING IT ALL TOGETHER: THE BEST ARM WORKOUT
Close-Grip Bench Press:
2 warm up sets of 10 to 12 reps
3-4 sets of 4-6 reps
Barbell Curl:
2 warm up sets of 10 to 12 repetitions
3 to 4 working sets of 4 to 8 reps
Dips (Optional: Add weights via a weight belt):
3-4 sets of 4-8 reps
Dumbbell Hammer Curl:
3-4 sets of 4-8 reps
Alternating Dumbbell Curl:
2-3 sets of 6-8 reps
TIPS AND TRICKS FOR MAXIMUM ARM SIZE GAINS
It is not
enough to perform the exercises listed above, you have to constantly push
yourself, shooting for higher volume, increased sets, and amplified intensity.
Doing the same exercises with no change results in a plateau, where size or
strength stop showing up.
Try to
increase the weight you are using every workout by 1 to 5 pounds. At the same
time, make sure you are able to maintain near-perfect form.
Decrease
your rest breaks between sets on your higher volume end sets. This will force
your body to become more efficient at utilizing fuel sources while increasing
your endurance capacity.
Incorporate
failure sets into your workout. It is recommended to save a failure set for the
last set of an exercise. Simply do as many repa as you possibly can with good
form.
Make sure
you mix up your workout after 6 to 10 weeks, utilizing the other exercises,
higher volume, or increased sets.
Be sure to
focus on the muscle you are working. Review the anatomy section to understand
the workings of that muscle to help you visualize the stress being placed upon
it. This mind to muscle connection will help increase tension and hypertrophy.
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