I never thought I’d do a post on direct arms training but here it goes.
12/10 guys would list their arms as being a problem area to grow/want bigger. I mean come on, who doesn’t want Arnold size arms. In this day and age of “functional training” and shunning any aspect of isolation, most are borderline afraid to embrace a few sets of curls. The irony however is that if your goal is to get a bigger bench, back, overhead press, etc, you can bet your sweet kaboos that adding some accessory work for your arms can be helpful. I will happily admit that I was definitely part of the camp that avoided direct arm training like the plague out of fear and stigma that it wasn’t functional.
I’ll also add that additional arm training can be fantastic for those, such as myself, that have long ass arms. One of the many double edge swords of being a gigantor of a human gifted. With longer arms comes longer muscles and the need for additional volume to induce hypertrophy. Hitting a few sets of curls and kickbacks will not only satisfy that desire for filling out those sleeves but can also be beneficial for general joint health.
One of my favorite go to biceps curl variations is seated hammer/supinated curls with a slight incline ( long head of the biceps). The slight angle elicits an amazing stretch at the bottom of each rep. 2-3 drop sets to get as much blood/pump into the muscle as possible.
With regards to triceps, good old cable kick backs can be a great exercise(all three heads). I’m personally a fan of using cables but you can use dumbbells. Allowing your elbow to travel ever slightly up at the bottom of each rep ensures maximal stretch reflex.
As both of these areas are composed of multiple muscles with different actions, insertions, origins, etc, I would encourage you to make sure you hit all areas equally. Any questions? Leave a comment below.
Sun’s out guns out! #fitness #bodybuilding #armtraining #bicepsandtriceps #chasethepump #curls #kickbacks #dropsets #sunsoutgunsout #fillthosesleeves #appliedanatomy #biomechanics #personaltrainertips #longarms #tallathletes #niketraining #performbetter