Big Arms!!

[mmuscle]

Hello all,

I'm getting the urge to stand on a box and preach again. So here's my advise on growing decent arms. I hope that some of you find it useful.

To exercise the arms you need to really concentrate on the following.

1. The Biceps
Now most people have a favourite bicep exercise, which they tend to favour. Whether it is the dumbell curl, the standing barbell curl, or the preacher. This is a problem, because when we find an exercise that we like, we tend to stick to that exercise. This is a particular problem with bicep exercises. The fact of the matter is that every muscle group adapts quickly to any given excercise and then simply stops growing.

So the solution to this is simple. Instead of sticking to that favourite three sets of whatever exercise, three times a week, Vary! One time you might favour the sitting dumbell curl, another time the preacher and another time the standing barbell. This variety prevents the biceps from becoming accustomed to a set routine. This results in bigger and more defined muscles.

2. The Brachialis
The Brachialis is located beneath and to the sides of the biceps and is usually not specifically trained. Which is a shame, because when you do train them, they add mass and definition to the entire upper arm.

Training the brachialis is very simple. The best way is by performing the Hammer curl. An excercise that is done by holding a dumbell in each hand and lifting the arms alternately in a motion that (not surprisingly) mirrors that of hammering a nail.
This exercise not only adds definition and mass to the upper arm, but as a bonus it also puts strain on the forearms, helping also to define these muscles.

3. The Forearms
To put the final glossy finish to the arms, its worth incorporating the odd set of forearm curls into your routine. Something that most people don't bother with, assuming that they are being worked inadvertantly when performing other exercises. This is true to a point, but to gain specific definition and size to the forearms the odd set of forearm curls is definately worth doing.

To perform the forearm curl, rest your arms on a flat bench with your hands hanging over the side and facing upwards. Then, with a light barbell in your hands, curl your hands forward and back. Believe me, even with a relatively light weight this exercise soon exhausts the forearms.

Well once again thats my piece for the day. I hope that some of you find it useful.

mmuscle

[sooner_ed]

good stuff mmuscle. Is the forearm curl also known as the wrist curl?
Also, when you vary your exercises, do you do one for say four weeks, then change, or is it ok to alternate within the same week?

[armorforsleep]

Having massive triceps doesn't hurt either.

[candyass]

Like Dr. Squat said, "Just lift the damn bar."

[Cort]

Originally Posted by Josephina

Having massive triceps doesn't hurt either.

Ditto, considering they are the larger muscle on your arm.

[SurfinAmy]

Originally Posted by mmuscle

Training the brachialis is very simple. The best way is by performing the Hammer curl. An excercise that is done by holding a dumbell in each hand and lifting the arms alternately in a motion that (not surprisingly) mirrors that of hammering a nail.
This exercise not only adds definition and mass to the upper arm, but as a bonus it also puts strain on the forearms, helping also to define these muscles.

Here's what my question is. Last time I did hammer curls my biceps didn't get pumped whatsoever! Then my forearems were so damn tight I had to take my gloves off, the pressure around my wrists hurt like hell with those things on.
Am I doing the hammer curls incorrectly? Can you talk more about the form?
Seems it should have hit my biceps more.

I stood very straight. I did them very slowly up and down, alternating each arm. I kept my back perfectly straight, although I tried not to lock totally up because i heard you can get injured that way.

What did I do wrong?

I did 3 sets of them too! No pump in biceps, only forearms.

-Amy

[beefcurry1]

Originally Posted by SurfinAmy

I did 3 sets of them too! No pump in biceps, only forearms.

could it be that your forearms are weak compared to your bis? if your form is as good as you say it is then thats what i would say it might be.

-beef-

[Klinger]

Amy - the same thing happened to me when I first started doing hammers. It was just my forearms catching up with my bis, as beef alluded to. If you do hammers often enough, the sensation eventually subsides.

Do you do direct forearm work? That might help. Just a couple-three sets a week would do.

[Todd]

Yah, I would have to agree with others here, the triceps are what you need to pay special attention to if looking to improve overall arm size....the biceps are relatively small compared to them to begin with. But yes, for complete arm development, exercises for each muscle group (small or big) should be done.

I think what is more important than exercise variety is continually pushing (rather forcing) your muscles to grow (progressive overload)...and that is best done with adding more overload (more weight to your exercises) over a span of time. Depending on people's physical structure, leverage points, etc, certain exercises could be initially more suited for particular people, where they automatically get more out of some exercises compared to others. Once you find the exercises that work best for you, then there really is no need for variety in terms of seeking better muscular growth. The only means for variety then is for mental reasons...if you grow mentally stale doing the same thing over and over again, then yah, switch it up from time to time, but switching it up does not cause more muscular growth per say....progressive overload does.

[Gooseneck]

I found that doing strict reverse curls with the easy-bar has really added some width and shape that goes down alongside the elbow to the forearm. My upper forearm has really gotten bigger. I think these work better than hammer curls, however I still do those as well.

[armorforsleep]

Originally Posted by Gooseneck

I found that doing strict reverse curls with the easy-bar has really added some width and shape that goes down alongside the elbow to the forearm. My upper forearm has really gotten bigger. I think these work better than hammer curls, however I still do those as well.

Interesting, because I was planning on doing a superset of those two exercises come the new year. I am planning to put some serious focus on my forearms. Probably gonna do reverse curls to failure, then immediately go to hammer curls, and on my last rep, hold at the middle of the rep as long as I can.

[mmuscle]

Oops guys. I did mean to put in the triceps, but rushed the post. Sorry.

I actually perform 2 handed dumbell trcep extensions. They seem to work well for me.

As for the forearms hurting when performing Hammer curls, I think it is just a matter of practice. Work them and they will get stronger.

mmuscle

[Blaze]

Indeed. As many of said, triceps are a huge part of the arm, One of the most important, if not THE most important. And there\s three parts to train too, So it's three muscles in one, therefore three gains in one. Triceps are a beautiful thing

[NateDogg]

Originally Posted by Blaze

Indeed. As many of said, triceps are a huge part of the arm, One of the most important, if not THE most important. And there\s three parts to train too, So it's three muscles in one, therefore three gains in one. Triceps are a beautiful thing

To clarify...one muscle comprised of three heads. Not three muscles.

[Blaze]

That's what I meant, sorry. I did say three muscles lol. whoops. YOU KNOW WHAT I MEAN