Want big arms? Recently came across a good article on arm development! Most people soley focus on the bicep brachii with variations of supinated (palms facing up) curls. The brachialis (under the bicep) and brachioradialis (a forearm flexor) are generally neglected, stopping you from optimising full arm thickness. Focus on types of curls where the hands are pronated (palms facing downwards) to hit these muscles with greater focus and tension. Some good examples: 1) Reverse grip EZ scott curls. 2) Single arms scott zottman curls. 3) standing EZ bar curls. The bicep is at a greater mechanical disadvantage where the elbows are in front of the shoulder (types of scott bench curls) and therefore there is a geeater emphasis on the brachialis and brachioradialis. Because the brachialis is a fixator muscle, it responds best to slower tempos and lower reps for optimal hypertrophy. Try sets of 4-5 between 4-8 reps with 4-5 second eccentrics (on the negative whilst lowering the weight). Enjoy the growth!
Posted on: Wed, 10 Sep 2014 16:54:42 +0000
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