
November 9, 2020
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