First, let’s get this out of the way—‘training arms’ doesn’t mean training biceps only.
Important Tips That Will Help You Build Bigger And Stronger Arms
1) Focus On The Brachialis When Training The Biceps. Use Slow Isometric Movements
Brachialis—the muscle situated right under the bicep and starts where the forearm ends. The thicker the brachialis, the better will be the overall growth and look of your biceps. Just because you do a lot of curls doesn’t mean that you are effectively working the brachialis. Go slow while you do any type of curls. The faster you go, the lesser will be the activation of the brachialis. Also, heavy weight bicep curls are usually faster. Go moderately heavy and slow.
2) Go As slow As Possible With Tricep Extensions. Aim At Increasing The Time For Which Muscle Remains Under Tension
The triceps, when it comes to size, is bigger than the bicep. Since it’s bigger, it has more growth potential as well. Sadly though, most dudes fail to train the triceps as well as they train the biceps. High pulley rope pull down, high pulley flat bar pull down and kick backs work best for tricep growth. Again, keep the movements slow and grip tight.
3) The Weight Doesn’t Matter As Much As The Speed Of Contraction While Doing Bicep Curls
The worst thing you can do with biceps curls is to go fast. Keep it simple—go slow while you curl down (eccentric) and even slower when curl up (concentric). Squeeze as hard as you can when you peak and hold there for 5-10 seconds on every curl. The weight doesn’t matter as much as the myth makes us believe. It’s about the engaging the working muscle the best you can with the weight you are ‘almost’ comfortable with.
4) Forearms Do Need Dedicated Training
The forearm muscles get involved in almost every lift you do. But still, forearms respond best to maximal-pump training. Wrist roller is the go to exercise for this type of training. Keep the weight moderately heavy and do 4 sets. Don’t count the reps. Squeeze out as many as you can in each set. The pump will leave your forearms numb.
5) Heavy Deadlifts Works Wonders For Forearm Growth
There’s nothing the deadlift can’t solve. From legs to upper body to even puny arms, the DL is a ‘growth’ inflicting solution. The deadlift activates the forearm muscle in a way that the tension is distributed throughout the forearms region. Here, the heavier you go the more hypertrophy you will witness in your forearms.