Arm Training

People like to show off their muscles, and are in many cases infatuated with concepts related to arm training, getting that bench press up, etc. But there's a paradox here concerning one's ability to develop his biceps and triceps: The more direct movements such as the isolation movements for the arms do not put on muscle as well as the indirect movements for the torso areas, in which the arms are involved. In other words, heavy bench presses, inclines, and dips will put more size on the triceps than triceps pressdowns or similar isolation movements. On an outrageous note, even the squat has been scientifically proven to add more arm mass than pressdowns. Heavy pulling movements, such as pull-ups, chin-ups, barbell rows, and deadlifts actually add more mass long-term to the biceps than arm curls: Bicep curls should be done with either dumbbells or the straight bar, as they produce a superior contraction compared to the EZ curl bar, and they should be done with at least one of the aforementioned pulling movements to maximize arm mass. Another perspective on this issue is that compound movements maximize muscle fiber recruitment to the extent that fibers from adjacent areas will come into play, during high intensity execution. This will strengthen the anabolic signal and reinforce amino acid uptake and optimal partitioning, even within the indirect muscle areas of primary concern in this post (hint). And this will happen to an even superior extent than if one employed high intensity effort performing isolation movements. In sum, if you want fast arm growth, focus on simple compound movements, and minimize isolation.


Visit our affiliate Supplements101.com, for better information on targeted lean mass gain products.


Digg This! | Add to Del.icio.us | Furl It

Add to: