The 6 Best Tips To Have Big Arms
If you do some research on the internet, you will easily find a hundred training programs for the arms. And all claim to be the best to increase the size of your arms. Experts on the subject are everywhere and some of them have even written books on the subject.
Most advice is based only on hearsay or experience. But the problem with hearsay is that you never know for sure whether the people who advertise it actually used it at the beginning or whether they could have done better by doing something else.
In the end, you’re no more advanced. So it’s better to go back to basics by changing some of your training parameters. This will allow you to train more efficiently and intelligently. These principles include:
1 – Give priority to triceps
Everyone knows that the triceps are the muscles of the most bulky arms. Yet we tend to forget it. And this, as soon as you set foot in a gym. To believe that our brain is lost in a fog where everything is only curls, curls and curls.
Stop duplicating this error
Triceps alone account for 50 to 55% of the total upper arm muscle size. Then follow the biceps (25%) and the brachial (18%). Have you ever seen a powerlifter with small arms? No. Neither do I.
Some coaches seem to focus primarily on the brachial. However, the brachial represents only a very small proportion in the musculature of the arm. So even if you increase it by 50%, the difference may not be visible to the naked eye.
Here is a principle of training obvious to remember: if you want to increase the volume of your arms, work the brachial last. Work your arm muscles by classifying them by size. The more important a muscle is naturally in the musculature, the more it must be worked first. To summarize, this gives:
2 – Bet on the heavy developed
Research shows that the heavy bench press is ideal for getting good “horseshoe” triceps. Since time, we know that the triceps respond better to really heavy loads. They are mainly composed of type II fibers.
According to EMG research, triceps require heavy loads to be fully activated at the bench press, which is not necessarily the case for the other muscles involved in the movement. So you can not just apply what works for other muscles. If you want to activate the triceps to the maximum, you must increase the load.
Then, what is the best variation of the bench press for triceps? First, you can apply a tight grip. Why ? Because by limiting the participation of the pectorals, this deferred part of the loads on the triceps.
Second, it is when the elbow arrives in full extension that the muscle has the best leverage. You should therefore make sure that the last few inches of your bench press are where your muscles work the most. There are two ways to achieve this: reduce the range of motion by using a board , or use chains for resistance to increase during climbing. It also works with rubber bands.
3 – Make dips to gain weight to the triceps
The bench dips seem to be the best method of provoking the best EMG responses on the lateral part of the triceps, according to the studies. But, as you know, this exercise has its limits because it is impossible to increase the weights to infinity. After a while, it is stagnation assured.
Fortunately, using the right old method can solve the problem. An exercise very similar to bench dips are the parallel bar dips . By practicing this way, you can wear a ballast belt and load it heavily. What to keep you busy for years.
Some people find that this exercise hurts their shoulders. This is not the case for everyone. But if this is the case for you, then do not practice this movement. The best exercises are those that suit you.
4 – Do push-ups for your biceps
Now we are worried about the second biggest arm muscle, the biceps. While we are used to soliciting this muscle with light or moderate loads, ironically it is the heavy loads that best allow the biceps to be activated. The biceps consists of between 60 and 65% type II fibers. In addition, it responds better to heavy loads and quicker execution speed.
One of the best ways to solicit biceps with heavy loads is to practice push-ups. Once you have acquired the movement and you have mastered it at body weight, you can start wearing yourself with a belt or a backpack. You should see improvements quickly.
Pulls with the palms of hands towards you are better than those with the palms of the hands towards the outside. Indeed, this requires all the strength of the biceps to accomplish the movement.
5 – Practice different curl movements for the biceps
When talking about curl, it is important to realize that the biceps is composed of three parts, attached differently on the shoulder and elbow joint. These parts react differently according to the exercise, and in particular depending on the setting. In the different exercises, each portion of the muscle may be more or less solicited.
It is therefore interesting to work your biceps through different movements. For example, the inclined curl sitting seems to be the best option for targeting the short portion of the biceps (inside the arm). The standing curl is better suited to activation of the long portion (outside the arm).
The width of the bar grip also plays. The hands spread apart to solicit more the short portion of the biceps, and the grip tight for the long.
6 – Target the brachial at the top of the movement
The brachial muscle is the third muscle that makes up the biceps. There is little research to understand how to make it grow at best. However, these searches contain clues. These indices indicate, for example, that the brachial is much more stressed on the end of the movement, when the arm is completely bent. It is therefore interesting to load heavier when flexing the arm.
Moreover, it is known that the brachial takes up a large part of the load on exercises where the palms of hands are opposite the face.
The idea, in order to maximize the brachialis muscles, is to practice a standing reverse curl at the bar with an elastic placed under the feet and which surrounds the hands. Thus, the brachial starts again a large part of the load, this one increasing according to the flexion.