Perhaps the most universal of all physique goals includes a burning desire to get bigger arms. After all, nothing screams masculinity (or in some cases, powerful femininity, ladies) louder than a pair of shredded, veiny, and bulging arms. As with anything worth having, BIG arms require persistence and a methodological approach. Luckily, I have great news for you. You know all those marketable advertisements and ‘secrets’ of the pros? Forget ‘em! There are no secrets when it comes to anything in physique enhancement especially not when it comes to blasting arms. So, where does that leave us? We’ve eliminated the ‘secrets’ only to leave behind the sweet ol’ principles we like to call the fundamentals. That’s right; we’re going back to the basics, boys and girls.
Foremost, let’s consider when to train arms. Do you split them up? Devote a day to both triceps and biceps together? If not, which body part(s) are ideal to pair them with? The answers largely depend on your training regimen. Keep in mind, volume can be increased as can frequency when devoting a separate day to arms. From a nutritional and hormonal standpoint, however, an argument can be made for pairing biceps and triceps with their functional protagonists (e.g. biceps with back). Take a look at your current volume/frequency and see which best fits your current protocol. Don’t be afraid to experiment and see which works best for you.
A second point to remember is the importance of form as well as intention (sound familiar? If not, check out MI40 stat!). Exercise variations are only applicable if proper biomechanics are applied. In simple terms: if you’re not using proper form, you’re wasting your time! Variance between dumbbells, cables, and barbells is essentially irrelevant unless every rep is performed the same and each of the movement patterns particular to that exercise are followed. Always remember: changes in movements DO NOT affect the shape of a muscle. You can do concentration curls until you’re blue in the face; it won’t change the attachments or shape of your bicep.
Lastly, it’s imperative that we consider which of the countless exercises we will perform with an intelligent approach. This step is a bit more complex and requires consideration of joint positions, resistance profiles, load, motor skill (from beginner to advanced training), speed of execution, and the individual’s goal (strength/size/power/endurance). It’s impossible to create exercises (triceps for example) that work the body part through the entire range of motion. A fully lengthened triceps involves shoulder and elbow flexion with the arm over the head. A fully contracted triceps, though, involves an extended shoulder with the hand behind the body. It’s important to create a program that will incorporate all ranges of motion for your arms without repeating exercises that focus on the same area of the range of motion.
It’s really that simple, everyone. Closely analyze your split, select exercises based on the range of motion they specifically target, and make a conscious effort to practice proper form, relative to each movement pattern.
Oh yeah; and of course the whole ‘persistence’ thing. But knowing you guys, you all have that part down already. 😉
BOOM!
BPak OUT
1. Know the muscle your working. The triceps are made up of three different muscle and the key is to know how each head works. When you understand what the long head, lateral head and medial head do, then you can begin to build your arms!
Thanks Ben!
Question! How did Larry Scott change his full biceps to those peaks. Have you seen his pictures in his book, Loaded Guns?
I loved the “Sunday Squat” routine you posted. Is there any way you could do something along the same lines for arms as well?
The weight bounces off the ends of the handle by the spring as it is shaken back and forth. The user performs this shaking motion in various positions to target the major muscles of the upper body, such as those in the chest, shoulders, and arms. The movement of the device is generated by the user and is not battery powered.