Every dude down the gym wants bigger arms. Your arms are constantly on display and as far as masculine displays of power go, there are few areas that can make more of an intimidating impression. Problem is, an awful lot of people don’t recognize how to get the most out of their arms workouts and thus they end up putting in an awful lot of work with relatively little to show for it. In this post, we’ll look at four must-do ‘hacks’ that can help you to see faster and more impressive results.
1 Train the Brachialis
The brachialis is a muscle that controls movement of the elbow and that often gets overlooked during your biceps workouts. This is a mistake, seeing as the brachialis actually sits directly underneath the biceps and can be used effectively to push the biceps forward and out, thus making the arms look more swole on the whole (rhyme unintentional!).
In order to train the brachialis, you need to focus on movements that will involve the elbow in the correct range of motion. One of the easiest ways to do this is by using hammer curls. Hammer curls involve holding the bar with a neutral grip, so that your palms are facing each other.
2 Use Narrow and Wide Grips
The biceps themselves are actually made from two separate muscle bellies – the long head and the short head. The short head is located on the inner side of the biceps next to your body, while the long head is located medially (along the middle of the arm).
Because these two heads are distinct from one another, you can actually focus on each during your training – and you should if you want to get the best results. To do this, make sure you use a combination of both wide grip and narrow grip barbell curls. You can even ‘walk’ your hands in toward the center of the bar as you lift.
3 Train the Full Range of Movement
Many people who train their biceps will do so using only a partial range of motion. That means they will stop the exercise before their arm is fully extended and before it is completely contracted. The result is that you can end up with a ‘short’ looking bicep and lots of empty space surrounding it.
To solve this problem, you should look at exercises that force you to elongate the muscle. A great example is the decline curl, which has your arms hanging down the side of a bench while you lean backward.
4 Train the Triceps
The final piece of advice is something that should be obvious to any experienced gym-goer but that too many people end up missing. That is that in order to get the best results, it is crucial that you train the triceps as much or even more than the biceps. Your triceps take up 2/3rds of your arm compared with the 1/3rd that your bicep occupies. They aren’t as fun, but if you want your arms to fill your sleeves then they are absolutely crucial to your regime.