you probably do dumbbell curls, overhead dumbbell arm curls and double bar arm curls ...... These are all familiar arm training movements. Repeating the same training program, the pumps sure don't feel like it anymore, break out of the rut where your arms don't grow anymore, you need more variety in your training!
firstly, there are some principles that need to be defined and understood first in order to clearly differentiate. The first, the size principle, is to train the larger muscles first, as they are stronger than the smaller ones. For example, the standard bench press has many variations that focus on the triceps, the narrow grip bench press can use more weight than the rope pull down, and the more weight used means the better the workout will be.
The second is that the muscles move and grow in antagonistic muscle pairs. In other words, one movement uses one or more muscle groups to do the work (e.g. Biceps to flex the elbow), while another muscle group is responsible for the exact opposite movement (e.g. Triceps to extend the elbow). Muscle growth cannot be achieved by increasing the size of just one of the antagonist muscles.
so training needs to be done on both the active muscle (e.g. Biceps) and the antagonist muscle (in this case the triceps) in order to see improvements and enhancements. You can't train only one side unless the other side gets bigger for it to get bigger.
The biology behind the training effect
muscle growth, as well as strength, is controlled by mtor. Why? Mtor controls the synthesis of muscle proteins. If mtor is in the process of anabolism, the rate of muscle protein synthesis increases, which means that more muscle is being produced. It is therefore important to stimulate this in order to make as much muscle protein as possible.
by stimulating mtor and supplementing to maintain it, food or supplements that provide leucine for the muscle are consumed (leucine is the single most important amino acid for stimulating mtor). In relation to movement, the more muscle groups involved in the movement, the harder the mtor works to produce more muscle protein, which is not consciously available during training.
On arm day, don't just run on the treadmill for five minutes and then start doing straight dips head curls. Spend some time warming up and then start doing compound movements (compound movements such as bench press or rowing) followed by a special favourite dip head curl and triple head extension.
movement choices
not sure which movements are better for you? Here is a list of some important arm exercises with a detailed analysis to ensure that you get the most out of training in this way.
1. The narrow grip plank bench press
the narrow grip plank bench press is a variation of the standard bench press and is a multi-joint compound movement. It initiates mtor and is also ideal for muscle building. With a greater emphasis on the triceps than the traditional flat bench press, it is the perfect movement choice to start arm training.
just like doing the flat bench press but with a different grip and a narrower than shoulder grip. Start the bar and take 2-3 seconds to lower the barbell to touch your chest. Pause, push the barbell back to its highest point as quickly as possible and repeat. 8-12 reps per set with 90 to 120 seconds rest between sets.
2. Reverse grip pull-ups
known as the granddaddy of the dips, the reverse grip pull-up is a multi-joint compound movement involving the musculature of the back. Similar to the narrow grip bench press, this movement is where arm training can be the starting movement.
electromyographic studies have found that pull-ups stimulate the biceps more than other variations of the bicep curl. Reverse grip pull-ups work multiple muscle groups with higher mtor activation, promoting more muscle growth.
Hold the pull-up bar with a reverse grip, hands slightly wider than shoulder width. Sink down to lock your shoulder blades and pull yourself hard towards the bar, aiming for your collarbone to almost touch the bar. Pause for one second, then take three seconds to slowly lower yourself down and repeat. Perform 8-12 reps per set with 90 to 120 seconds rest between sets.
3. Supine upper incline barbell arm curls
this is a single joint movement that must keep the three heads of the triceps under constant tension to encourage triceps growth.
Prepare an upward incline plate (30 degrees upward incline) as you would for an upward incline dumbbell bench press. With a positive grip on the curved part of the bar, push up towards the chest and tighten the arms so that the elbows are in line with the ears. With the elbows close to the head, bend the elbows and place the barbell under the back of the head. When the elbows are bent at 90 degrees, straighten them out and repeat. 12 - 15 reps per set with 60 - 90 seconds rest between sets.
4. Reverse grip barbell row
this is a biceps stimulating movement that improves biceps strength and muscle building better than other biceps curl variations.
Hold the barbell in the opposite hand, hips back, upper body parallel and arms relaxed. With palms up, pull the barbell towards your belly button. Pause for 1 second, return to starting position and repeat. 8-12 reps per set with 90 to 120 seconds rest between sets.
5. Rope pull down
this movement is an ideal finisher for the triceps, stimulating to almost all muscle bundles of the triceps and emphasising the lateral head. The elbows are fixed in one position, allowing the movement to become a movement, isolating the triceps as in the other movements. This allows the triceps to take on all the work and not have other muscles compensate for it.
Stand by the gantry and fix it in the highest position. Hold the end of the handles with both hands, palms facing each other. Take a step backwards, hips back, and pull the rope towards you, elbows pointing towards the floor. Extend your elbows and press the rope towards the ground, spreading your hands apart until your elbows are straight at the lowest point. Pause and return to the starting position and repeat. 12 - 15 reps per set with 60 - 90 seconds rest between sets.
6. Spider curl
the spider bend will put a lot of pressure on the biceps, like a rope press down, and is a single joint movement that properly isolates the biceps. The biceps will really do the work without other muscles quietly lending a hand.
Place the curl bar on the priest's chair, facing the opposite direction. Grasp the curl bar with the opposite hand, with the triceps pressed against the pad (completely vertical side), and lean your arm against the pad so that the pad is stuck right in the armpit. The chest should be pressed against the upward sloping pad. With the triceps pressed against the mat bend the weight, pause and slowly bend back to the starting position and repeat. 8-12 reps per set with 1 minute to 90 seconds rest between sets.
training plan
training movement no. Of sets no. Of reps
narrow grip plank press 4 8-12
reverse grip pull-up 4 8-12
overhead supine barbell arm curls 4 12-15
reverse grip dip row 4 8-12
rope pull-down 5 8-12
spider curl 5 8-12
developed biceps, strong triceps, are all signs of showing boyfriend power, don't resist training your arms, the more you practice the more you want to practice the moment you pick up the barbell!