Bodybuilding article Four
Building and Shaping your Arms
As I have said in a previous article, the reason that most people get into bodybuilding is to grow big and shapely arms. It is this goal (along with that of developing the fabled six-pack) that draws thousands of men to the gym - and keeps them there. Most people however work them in the same tired old way, varying their routine little if at all over the years.
The purpose of this article is to try to outline the best ways to exercise the arms. By the arms I don’t mean just the biceps. I mean the brachialis (the muscles that are positioned below and to the sides of the biceps), the triceps and the usually neglected forearms.
The Biceps
Now most people have a favourite bicep exercise, which they tend to favour. Whether it is the dumbbell curl, the standing barbell curl, or the preacher. This is a problem, because when we find an exercise that we like, we tend to stick to that exercise. This is a particular problem with bicep exercises. The fact of the matter is that every muscle group adapts quickly to any given exercise and then simply stops growing.
So the solution to this is simple. Instead of sticking to those favourite three sets of whatever exercise, three times a week, Vary! One time you might favour the sitting dumbbell curl, another time the preacher and another time the standing barbell. This variety prevents the biceps from becoming accustomed to a set routine. This results in bigger and more defined muscles.
The Brachialis
The Brachialis is located beneath and to the sides of the biceps and is usually not specifically trained. Which is a shame, because when you do train them, they add mass and definition to the entire upper arm.
Training the brachialis is very simple. The best way is by performing the Hammer curl. An exercise that is done by holding a dumbbell in each hand and lifting the arms alternately in a motion that (not surprisingly) mirrors that of hammering a nail.
This exercise not only adds definition and mass to the upper arm, as a bonus it also puts strain on the forearms, helping also to define these muscles.
The Triceps
The triceps account for a large proportion of the upper arm mass so should be worked properly. They can be trained in a variety of ways. For example by performing cable tricep extensions. I however favour the two-handed standing dumbbell extension. This is performed as follows.
Firstly grip a dumbbell under the weight so that the dumbbell hangs vertically. Next raise the dumbbell above your head so that your arms are extended. Finally lower the weight behind your back and extend again upwards. Repeat this motion for the desired number of reps and sets (I perform a variable workout, but usually about three sets of 8-10 reps).
The Forearms
To put the final glossy finish to the arms, its worth incorporating the odd set of forearm curls into your routine. Something that most people don't bother with, assuming that they are being worked inadvertently when performing other exercises. This is true to a point, but to gain specific definition and size to the forearms the odd set of forearm curls is definitely worth doing.
To perform the forearm curl, rest your arms on a flat bench with your hands hanging over the side and facing upwards. Then, with a light barbell in your hands, curl your hands forward and back. Believe me, even with a relatively light weight this exercise soon exhausts the forearms.
Author
MarkSD
makemuscle.net