This week we’re back to gaining a workout edge, by learning how to get stronger, fuller looking arms by adding one simple exercise to your workout regime.
Let’s get started.
There’s nothing more satisfying than a great arm day and a massive pump…nothing more satisfying that is, except for arms that show you actually train them.
You know what I’m talking about – thick, meaty, defined arms that, flexed or not, bulge with definition and curves that wrap around your biceps, triceps, and elbows, giving you an upper body physique that looks like it was sketched from your favorite super hero comic book.
If you’ve been weight lifting for a while now, you know that training the hell out of your biceps is not the way to attain this look – it’s tricep training instead that gives you a bigger looking upper arm. Still, that’s not the only way to go about gaining arm size and raw strength.
I’ve decided to reach into my own treasure trove of tricks and bless you with some time tested knowledge.
First – forget about pure aesthetics. There’s one muscle that’s often neglected – the brachialis.
(Anatomography, 2013; ExRx, 2006; ExRx, 1999)
This undervalued muscle is one of your “inner strength” muscles (which I elaborate on extensively in SUPP UP. Gym In A Bag), which give you good, raw, strength, with the added bonus being better looking arms.
Put simply, the brachialis, also known as the lower bicep, is seated much deeper in your arm than the biceps brachii – the most common muscle body builders obsess over training…but here’s a little secret, sunshine…
While your bicep appears as a large anterior bulge on the arm, your brachialis underlying it generates about 50% more power.
Because the brachialis is seated so deep in the arm, as you train it and it grows, it actually spreads your biceps and triceps further apart from each other – making for a fuller, thicker arm.
Wanna try your hand at a workout that’ll help grow this under-utilized muscle? Try this one on for size, starting with Cross Body Hammer Curls (which hit the brachialis directly), and some Fat Gripz:
Split Your Seams Arm Workout
8 sets of 12 reps of each exercise. 30-45 seconds MAX rest time between sets.
A-1, A-2 and B-1, B-2 means exercises are to be done in alternation until sets are complete.
So first do A-1, 30-45 sec rest, then A-2, 30-45 sec rest, then back to A-1, then A-2 again until you reach 8 sets each. Then do B-1, rest, B-2, rest, then back to B-1, then B-2 and so on.
- A-1 Cross Body Hammer Curls
- A-2 Seated Overhead Dumbbell Tricep Extension (take off Fat Gripz for this exercise)
- B-1 EZ Curl Barbell Curls
- B-2 Tricep Kickbacks (on a bench)
Make sure the weight you use in each exercise is enough where you can just barely get to 12 reps. As always, strict form is important.
One more tip – always start your arms workouts by training the brachialis first when it comes to weight lifting, and if you can remember to warm up your triceps with some Tricep pushdows (with rope) if you have access to a machine.
There’s another great way to develop or contribute to getting even bigger arms, in conjunction with this, which those of you who bought my book already know about. If you haven’t read my book yet, well…you know what to do.
Lastly, don’t forget to refuel after an intense arm workout with The Best Damn Post-Workout Shake You’ll Ever Have. Proper workout nutrition is key.
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If you really like this post, but don’t have the SUPP UP. books yet, buy SUPP UP. No Bull, Gym In A Bag Workout Guide now, as a paperback or E-book, and discover more great ways to get more out of your workouts while travelling or on the go (preview of chapters available in shop).
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
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– SUPP UP.
Anatomography. 2013. English: Brachialis muscle | 日本語: 上腕筋。 [ONLINE]. Available from: https://upload.wikimedia.org/wikipedia/commons/2/2b/Brachialis_muscle11.png.
ExRx. 2006. Brachialis [ONLINE]. Available from: https://exrx.net/Muscles/Brachialis.
ExRx. 1999. Brachialis [ONLINE]. Available from: https://exrx.net/Muscles/Brachialis.
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Here’s the YouTube video: