TURN YOUR WATER PISTOLS INTO BIG GUNS!!
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
If you think about it, progression in the vast majority
of gym based exercises is linked to the overall strength of the arms. For
example:
How do you expect to increase the resistance you push during the standard Barbell Bench Press, where arm extension is so important, if the strength of your triceps is not addressed?
How do you expect to increase the number of strict
repetitions when performing Pull-Ups, where arm flexion is so important, if the
strength of your biceps is not addressed?
These are just 2 examples; when you think about all the gym
exercises that are aimed at one particular muscle group but require the
assistance of the arms, to enable the specific muscle to be worked, the list
really is endless.
For optimal arm development exercise selection is paramount. You must choose the
right exercises that will ensure growth in every single muscle fibre. The
muscles in the upper arms are Biceps Brachii, Brachialis and Triceps Brachii.
Each exercise you choose should focus on each muscle individually. A tip to remember which bicep head you are hitting is to picture where your arms are in relation to your torso.
Exercises with your elbows in front of your torso, e.g. preacher curls, concentration curls, cable curls, suspension trainer curls etc, will hit the long head for biceps peak.
Exercises with your elbows behind your torso, e.g. incline dumbbell curls, drag curls, will hit the short head for length and fullness.
To hit the brachialis there really is no substitute for dumbbell or cable hammer curls.
The triceps respond differently to biceps because the majority of tricep exercises place a high demand on all three heads. However, certain exercises do tend to place more of a demand on particular heads than others. For example: hit the long head with dumbbell, barbell or cable overhead tricep extensions.
Add mass to the lateral head with pushdowns or lying dumbbell/barbell tricep extensions. Finally, hit the medial head close grip presses or raised leg bench dips.
Biceps Brachii: the muscles of the
upper arm, specifically the front. The muscle attaches to the coracoids process
of the scapula (shoulder blade) and the radial tuberosity of the radius (long,
outer bone in the forearm). The biceps have 2 aspects:
1. Short head: runs along the inside of
your upper arm from the pectoral deltoid tie in to your elbow; and although it
is the shorter of the 2 heads, it is responsible for the length of the biceps.
2. Long head: extends along the outside of
the upper arm between your brachialis and the short head; it is this long head
which is responsible for the biceps’ peak.
Brachialis: the muscle of the upper arm, specifically the front, underneath
the short and long heads of the biceps brachii. This muscle attaches just above
midway to the humerus (long bone in the upper arm) and the ulna tuberosity of
the ulna (inner long bone in the forearm).
Triceps Brachii: the muscles of the
upper arm, specifically the back. The muscle attaches to the scapula (shoulder
blade) and humerus (long bone in the upper arm). The triceps have 3 aspects:
1.
Lateral
head: the muscle furthest away from the torso, curving inwards.
2.
Long
head: situated closest to the latissimus dorsi (lats) when your arms are by your sides.
3.
Medial
head: lies underneath both the lateral and long heads and adds thickness.
For strength development you should use as heavy
resistance as you can, just as long as you perform every aspect of the exercise under control and with strict form. Try 2 - 4 sets of 6 - 8 repetitions.
For more excellent biceps and triceps exercises please see the workout breakdowns within my articles (1-3RM/6-12RM and 1-3RM/6-9RM) relating to my own testing and adaptation of the well known 1-6RM training principle.
