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Do you know of a more satisfying feeling than a full body curl? If you do please tell us about it. Meanwhile, we'll keep waiting for arm day as the cherry on top any training session.
Five tips are shared to make your already amazing arm day even more amazing. These exercises and approaches can help you achieve greater detail, size and proportional development than ever before.
You Can Get A Hands-On Biceps Workout
To maximize your biceps's development, it takes more than just some curls that you tack to your routine workouts every week. You'll need to be more efficient by taking advantage of an important distinction between biceps and your larger body components.
"Like calves, biceps are a slow-twitch, red-muscle-fiber-dominant body part," says MuscleTech-sponsored athlete Fabian Petrina. "They recover faster and that's why I recommend training biceps twice per week: once with back, and then with shoulders and triceps."
Actually, the biceps complex is actually composed of four distinct regions. Each of them must be targeted during your workouts. Here's how you can hit each region with simple grip modifications within your curls:
Biceps brachii short head: Wide grip
Brachii long head of brachii: Narrow grasp
Brachialis: Neutral grip (palms faced)
Brachioradialis: Pronated grip (palms down)
Bash The Brachialis
The long head bicep exercises is the approximate peak. The higher the number, the higher. It's all about your genes (so thank you parents, sincerely or sarcastically) and the evolution of the long head mentioned above of the brachii biceps.
The brachialis can also be built. It's the muscle that is located under the biceps brachii. It gives you a bit more girth and a better platform to set your optimum weight on. Again, the brachialis is activated best when your palms face one the other. This grip can be used in the cable rope hammer curl, and also in cross-body hammer curled.
Switch Your Lifts
The position of your elbows in various locations in relation to your body changes the stimulus also. During most curls, your elbows are on your side. This is a great position to build the biceps. However, you may draw attention to the shorter or long head by moving your elbows back or to the side of your body.
For instance, doing an incline dumbbell curl will place your elbows behind you, putting the head that is long of your brachii biceps in the position of stretching. This will allow for a stronger contraction. This stretching can be performed in the drag curl. Your elbows should be dangling behind you as you lift the bar.
On the other hand, your elbows should be placed in the front when you do a preacher curl. This emphasizes the short head. This further stimulates the short head.
Get rid of your doubts about machines
Big arms are built with basic equipment: bench presses that are close-grip, standing curls, skullcrushers and many more. The old-fashioned view of machines as inferior to dumbbells and barbells is a myth that should be tossed out with your Zubaz and rag tops as well as other items of rags. From their humble beginnings, with an insufficient mobility and a crude design, machines have advanced considerably.
The leverage and the fixed range of motion that machines provide typically allow you to lift a bit heavier weight than using a similar free-weight exercise. This doesn't mean that you shouldn't utilize additional muscles to stabilize your body as you would in the case of dumbbells or barbell exercises. But, it could provide an additional stimulus option for your workouts. Both movements should be included in a complete long head bicep exercises. The machine for preacher curls must be used in particular.
Short head bicep exercises takes the same idea as barbell and dumbbell preacher curls but with the fixed range of motion and ease of a machine. This machine is ideal for finishing your dropset at the end of your exercise. It can also be utilized as an anchor exercise to strengthen the biceps.
Pair Up For Maximum Pump
Supersetting biceps and triceps workouts is a common method for attacking the arm on a day. By going back and forth between these two complementary body parts, you'll pull more blood to the upper arm, increasing the flow. Because you'll rest the triceps while the biceps are active, and vice versa it'll cut down on the time spent waiting around as you recover for the next set, thereby upping the intensity.
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