November 9, 2020

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

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

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.

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

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

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

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