It'll also help you build a thick yoke and adds a ton of accessory volume to your forearms and biceps. Dedicated work with reverse curls stimulate growth in the forearms, which leads to better development in the arms as a whole.Īdding a horizontal pull (rowing variation) to each workout will improve your push-pull ratio and shoulder health. Pronated GripĪn overhand grip will place a greater emphasis on the brachioradialis, adding some meat to your forearms. Exercises like a hammer curl or pinwheel curl (cross body hammer) with slower tempo work well. Neutral GripĪ neutral grip (thumbs up, palms facing one another) will hammer the brachialis, which sits underneath the bicep, adds thickness to the arm, and pushes the bicep up, making it appear bigger. If you spend all your time here, you'd be better off taking a few weeks to add wider or narrower hand positions. Incline dumbbell curls work well because the elbows drift behind the body and put the long head under maximum stretch. The long head is the primary supinator, responsible for rotating your palms away from you, and the key to developing a biceps peak. Much more than that and you might piss off your wrists. For grip position on a barbell, place your hands about an inch inside shoulder width. Narrow GripĪ narrow grip, anything inside shoulder width, hits the long head of the biceps harder. The short head works harder with the arms in front of the body, like a preacher curl. Wider GripĪ wide grip, considered beyond 2 inches from shoulder width, hits the short head (inner portion) of the biceps a bit more. Here's a quick overview of different hand positions and how they'll affect your training response. While you can't completely isolate a muscle within a muscle group, you can give the elbows a rest from redundant movement patterns, and stimulate stagnant muscle fibers. A lack of variety can lead to a desensitized training effect, aggravate the elbow from overuse, and leave you with unbalanced arm development. Your arms adapt from the same form of stress. Without variety, you're overstressing the same movement and muscle recruitment patterns. This is a problem if you're wanting jacked arms. Sticking to the same grip from workout to workout, month after month, is a mistake. If you train only for metabolic stress and/or muscular damage you might look 15 pounds bigger when you walk out of the gym, but without a sufficient baseline of strength you won't get much more jacked. That's why competitive weightlifters aren't as jacked as bodybuilders. How do you use this info to build bigger arms? Well, training only for mechanical tension will get you brutally strong, but it won't maximize muscle growth. This can signal adaptation and trigger the delivery of recovery resources to repair beat-up tissues and bring them back stronger. You know the deep soreness you feel after squatting for the first time in ages? This is muscle damage, often a result of breaking down muscle fibers and the subsequent inflammatory response. Because your muscles are under constant assault, blood can't escape, creating an occlusion and blood pooling effect. When you train with longer duration sets, short rest periods, and moderately heavy weights, your muscles accumulate lactate, hydrogen ions, creatinine, and other metabolites as the byproduct of muscular contractions. And the more muscle fibers you recruit, the more muscle fibers you can blast into oblivion until they grow. The stronger you are, the greater your ability to recruit muscle fibers. So lift heavy, use slower eccentrics (negatives) and get strong like bull. The more significant the time, the more significant the mechanical tension. The time you spend under tension (TUT) creates mechanical tension in the muscles. This is achieved by using substantial weight and performing exercises through a full range of motion for a certain amount of time. You'll need to understand all three to really build your arms. In his ground-breaking research, Brad Schoenfeld broke down the major mechanisms of muscle growth.
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