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Nov 7, 2022 · Keep your hands 10 inches apart, and use an overhand grip on the barbell. The idea is to make sure your arms are parallel to the floor. Now bend your wrists forward while lowering the bar as much as possible. Once you’ve reached your limit, bring your wrists back up without moving your forearms.
- Increase Time Under Tension. The concept of overtraining in bodybuilding is merely a myth. By this, I am referring to the view of: “Training your arms (or other muscle groups) in the gym for over an hour is counterproductive and overtraining”.
- Eat big to get big. Food is anabolic. Everyone knows of a dude who used to be super fat but has lost weight and is now jacked. Those twinkle rolls have seemingly transformed into slabs of muscle—with arms, everyone is admiring.
- Shock Your Arms. Should you train high reps or low reps? Fast or slow? Heavy or light?. Answer: All of them. Not at the same time (obviously), but you should incorporate all of these different training styles into your routine.
- Use Fat Gripz. Another way to shock your arms is to increase the thickness of the barbell or dumbbell handle. Thick bar training is proven to increase muscular strength and size and used to only be viable for elite athletes.
- James Roland
- Concentration curl. In the ACE study, researchers compared the effectiveness of eight different types of biceps exercises. The one that achieved the greatest muscle activation was the concentration curl.
- Cable curl. Cable curls can be done a few different ways. You can use a low pulley machine attached to a cable with a handle. Or, you can use a resistance band if you can safely tie one end of the band to something sturdy.
- Barbell curl. With this classic bicep exercise, it’s important to keep your back straight and avoid moving your body, except for your arms.
- Chinup. The chinup requires a sturdy chinup bar that’s high enough off the ground that your feet won’t touch the floor when your arms are extended.
Jul 15, 2024 · 2. Do triceps dumbbell extensions to bulk up your triceps. Stand with your feet shoulder-width apart and hold dumbbells over your head with your wrists facing inward. Lower the dumbbells behind your head so that your elbows point up in the air, then raise the dumbbells above your head and straighten your elbows again.
- 3 min
- 2.1M
- Steve Horney PT, MPT, MTC, CSCS
Sep 19, 2023 · How: Hold two dumbbells by your thigh, palms facing outwards. Use your biceps to lift the dumbbells until they are at shoulder height, then lower back down and repeat. 2. Train less. When it comes ...
Dec 2, 2023 · Exercise 2: Hammer Preacher Curls. Alright, so there’s 1 more curl we’ll want to do in our arm workout to really blow up the arms. This one will help grow not just your biceps, but 2 more arm muscles: Brachioradialis: The biggest muscle of the forearm. Brachialis: A muscle between the biceps and triceps that can help thicken your arms.
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Mar 23, 2019 · Tip #2: Move Arm Exercises to Earlier in Your Workout. Now typically you’ll want to perform your heavy compound exercises first in your workout. BUT - if your main goal is to build big arms then you can and should move your arm exercises to the beginning of your workout. This is because multiple studies have found a trend where lifters get ...
