Arm training is a component of many exercise programs but can be dificult due to the smaller size of the arm muscle. While the muscles in the arm recover quick and can take a high amount of volume, lifter must target the correct muscle to make the arms appear large from every angle. The arm consist of the upper arm and the lower arm.
The triceps account for approximately two-third of the upper arm, and the biceps is located on the front of the upper arm. Many lifters focus on working the biceps because they are the muscle that are visible in a mirror reflection. However, if the lifter only work the biceps, the back of the arm will appear flat.
How to Train Your Biceps, Triceps and Forearms
The triceps consist of three head: the long, lateral, and medial heads. Additionally, there is a muscle called the brachialis that is located under the biceps. If training targets the brachialis muscle, it will make the bicep muscles grow more higher.
Training the brachialis muscle can be done with neutral grip exercise like hammer curl. Understanding the anatomy of the arm allow for the selection of appropriate exercise for the muscles. The barbell curl allow for the lifters to curl a large amount of weight.
This exercise will ultimately build muscle mass in the biceps. Alternating dumbbell curls allow each arm to work independent to balance the arms. Preacher curls allow the lifter to hold the upper arm in a fixed position to allow for the short head of the biceps to be target.
Concentration curls allow for the removal of the momentum created with the movement of the biceps. Each of these bicep exercise can be performed due to the fact that the biceps have two head that react differently to the exercises. The triceps need to be trained with specific exercises so that each head is targeted.
Cable pushdowns are a common exercise for the triceps as the cable provide constant tension for the muscle group. Skull crusher exercises the long head of the triceps as it is stretched at the bottom of the exercise. The long head of the triceps is the most important for muscle size.
Close-grip bench press allow for the lifters to lift heavy weight with their triceps that will target all three heads. Overhead extensions place the long head of the triceps in a lengthened position so that the muscles feel different when performed compared to pushdown exercise. Dips use the body’s own weight to perform the exercise and will work the muscle in the triceps, the chest, and the shoulders.
Forearm training is an exercise that will ultimately provide the grip strength required for other exercise such as deadlifts and rows. Wrist curl will work the flexors of the forearm on the inside of the forearm. Reverse curl will work the extensors on the outside of the forearm.
Farmer walks will ultimately build the crushing strength of the forearms as it will provide the strength for the lifters to carry there weights into other exercises. Additionally, training the forearms will ensure that the upper arm does not appear large in comparison to the wrist of the lifters. Maintaining the balance of biceps and triceps strength is essential because the triceps are naturally larger and stronger then the biceps.
For this reason, lifters should perform more work on the triceps than the biceps. For example, if there are two set of bicep exercises, there should be three set of triceps exercises. Maintaining this ratio allow for the lifters arms to maintain proper proportion.
Additionally, if the biceps are overdeveloped and the triceps underdeveloped, it can lead to elbow problem. Using superset will allow for one muscle group to rest as the other muscle group perform the exercise. This will allow for more work to be performed in a shorter period of time.
The repetition range for the compound exercises are essential for building the muscle to the desired size. Performing set of five or fewer repetition builds the strength of the muscle. These exercise will use heavy weight such as close-grip bench press.
Sets of twelve or fewer repetition will build muscle and cause muscle damage which is required for muscle growth. Higher repetition range will build the endurance of the biceps and increase the capillary density which is helpful for the forearms. There are certain mistake that must be avoided when performing bicep and triceps exercises.
Using momentum when performing bicep or triceps exercises will remove the tension from the muscle which is needed for growth. Using a partial range of motion for bicep or triceps exercises will underwork the strongest part of the muscle. Skipping forearm exercise will cause a gap between the upper and lower arm.
Focusing only on bicep exercise will leave the triceps underdeveloped which will reduce the size of the lifters arm to their maximum potential size. An arm training routine does not need to be long to be effective. Performing two or three workout per week with a combination of compound and isolation exercise will provide the best results for lifters.
Ensuring that proper balance is maintain between the front and back of the arm will allow for even development of the muscle. Additionally, the lifters should pay attention to the forearms.
