Build Big Arms With This Routine
Use these cutting edge methods to build big arms and form to your biceps & triceps!
In recent years, the term “muscle confusion” has risen as a strong marketing gimmick rather than a well researched training principle. However, many trainees seem to adopt the complete opposite approach to training – sticking to the same old exercises week after week…month after month…even year after year!
Now, if you’re genetically blessed like most bodybuilders, it's possible to stick with a handful of hallmark arm exercises and experience above average gains in size and strength. On the other hand, most of us are individuals who have to get creative and use a variety of methods to fend off plateaus and keep the gains coming!
Commonly, in the beginning a program may show results, however; at some point your gains stalled and your growth plateaued. If you are currently maintaining muscular size rather than experiencing growth, this post is for you! Even if you are someone who can just look at weights and grow, the following tips will add serious gains in size and strength. Working with a wide variety of exercises and different angles will also elicit better results.
The biceps are commonly the center of attention when it comes to the arms; however the triceps actually account for 2/3 of your arm, so here is where we’ll start!
The long head, the lateral head and the medial head are all muscles that make up the triceps. Even though there are three separate heads to the triceps, they share a common tendon, consequently, making it nearly impossible to isolate one. This is not to say that we can’t alter the percentage of contribution depending on body positioning and the exercise implements used.
The Medial Head
Key Exercises: triceps pushdown variations, close grip bench press and dumbbell kickbacks.
Positioning: during exercises where the arms are closer to the torso, the involvement of the medial head takes a front seat!
The Lateral Head
Key Exercises: close grip elbows out bench press, lying cross body triceps extension and standing dumbbell French press.
Positioning: while the elbows pointing out during an exercise, the contribution of the lateral head of the triceps is increased.
The Long Head
Key Exercises: overhead cable triceps extension, overhead dumbbell reverse grip triceps extension and lying EZ bar triceps extension.
Positioning: activation for this muscle is at its greatest when the arms are farthest from the belly button.
The biceps make up the other 1/3 of your arm (obviously) and consist of; the short head, long head, brachialis and pronator teres.To maximize your full potential of size and strength, training plans must be precise in training all four of these muscles!
The Short Head
Key Exercises: Scott curls, Arnolds popular concentration curls and spider curls!
Positioning: the elbows need to be in front of the torso.
The Long Head
Key Exercises: incline curls, standing pulley curls and standing barbell curls.
Positioning: for the long head it is just the opposite. Placing the arms behind the torso is the best way to activate the long head.
Brachialis and Pronator Teres
Key Exercises: reverse curls, Zottman curls and hammer curls.
Positioning:when your grip is positioned in a neutral or pronated (palms down) position. This will transfer the workload from the biceps to the brachialis and pronator teres!
There it is! A whole toolbox full of exercises and the arm muscles they activate! To keep the arms balanced and enhance forearm growth, always lift with thick grip implements. If the facility you train at provides thick grips, great! If not, purchase a set of Fat Gripz off of Amazon!
As a rule of thumb it is best to change your exercises every six sessions to avoid accommodation. Try working a different angle of the strength curve every six sessions and tracking your progress!