mind pump strength training

1417: How to Get Stubborn Arms to Grow | Mind Pump

Key Takeaways

  • Use more angles in exercises to target different parts of the arm muscle
  • For biceps and triceps: the position of the elbow impacts the area of muscle targeted
  • Hand position makes a difference in bicep movements but not triceps exercises
  • Focus on stretch and squeeze motions to maximize gains
  • Train arms 2-4 days and throw in some short pump sessions between
  • Compound exercises build muscle in arms just like in legs and bigger muscle groups
  • Lose the ego and lower the weight if needed to complete the full range of motion for movement
  • Top movements for bicep: chin-ups, incline curl, preacher curl, traditional curl, hammer curl
  • Top movements for triceps gains: dips, close grip bench press, skull crusher, overhead triceps extension, triceps press down

Introduction

The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).

In this episode, hosts Sal, Adam & Justin detail how to get biceps and triceps to grow.

Anatomy of Biceps and Triceps

  • Bicep and triceps muscles are relatively small muscles and can be harder to target than larger muscles
  • The body wants to do as little work as possible to achieve the goal so it’s easier to recruit larger muscles
  • It’s a skill to maintain a good, tight posture to target the appropriate muscles
  • Anatomy of the bicep: bicep has two heads, each works differently with different exercises
  • Angles of exercise: is tension highest in the squeeze, stretch, or midrange?
  • Anatomy of the triceps: triceps has three heads, one is way more active in some angles than others
  • Changing angles makes a difference in results

Biceps

  • Training the brachialis (deep muscle) can enhance the appearance of the bicep
  • Hand position affects the bicep not the triceps
  • The bicep is involved in turning and rotating the hand
  • Hand facing in or down is going to use more brachialis
  • Examples of bicep sequence with hand variations: standard curl, hammer curl
  • Elbow position is another way to stimulate the bicep in different ways
  • Examples of bicep sequence with elbow variations: Incline curl, standing curl, preacher curl
  • To maximize exercises, pause and squeeze the bicep
  • Order of exercise: (1) midrange (standing barbell curl); (2) stretch (incline curl); (3) finish with a squeeze
  • Chin up for bicep enhancement: supinated grip, as you pull up – squeeze biceps hard and resist leaning back which engages back muscles
  • Top movements: chin-ups, incline curl, preacher curl, traditional curl, hammer curl

Triceps

  • To train the triceps differently, you need to change the position of the elbow
  • If your elbow is above the head, the long head of your triceps (attaches at shoulder blade) is stretched
  • To enhance triceps: work with three elbow positions – above the head, in front, and down by the side
  • Examples of triceps sequence: triceps push down, skull crusher, overhead extension
  • If splitting routine: vary elbow position within the workout
  • If full-body routine: vary elbow position throughout the week
  • Exercises should focus on full extensions and squeeze
  • Order of exercise: (1) midrange (skull crusher); (2) stretch (overhead triceps extension); (3) finish with a squeeze
  • Top movements: dips, close grip bench press, skull crusher, overhead triceps extension, triceps press down

Tips for Training

  • If you have to cheat the movement at all, you’re defeating the purpose
  • Lose the ego and lower the weight to complete the full range of motion for movement
  • Eccentric portion of exercise should be at least four seconds
  • Train more frequently – you don’t need to rest small muscles for a week between sessions
  • Training muscle groups 2-4 days per week (without going to failure) is ideal for maximum benefit
  • On off days, get an 8-minute arm pump
  • Compound movements are better than isolation movements
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Notes By Maryann

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