Ever since I started lifting, I always thought: ‘The most
important part has to be arms! I mean, you need big arms to be strong right?’
Give me a break, I was young. I started lifting seriously
when I was 18, but being a 16 year old with limited funds, you have to start
somewhere. Into the garage I went, lifting paint buckets and general weed
killers and car shampoo gallons, hoping to get big arms. And I did, sort of. So
from there, I’ve always had a thing for training arms.
I heard from a guy in the gym, and some others that they
don’t favour arms because the burn takes over the actual gain-making. I won’t
lie, it is one of my favourite days in the gym, along with leg day, but that’s
another blog for another day. Here are some tips to what I do to get the blood
pumping in those biceps and triceps.
Keep your elbows tucked
It may seem obvious, but you’d be surprised when you see the
amount of meatheads curling their asses off with improper form. Whether you’re
doing a tricep extension or a bicep curl, that elbow has to be tucked in! Keep
it close to your lats and you’ll an incredible difference, compared to swinging
your elbows just to complete your sets.
Switch up your grips
This mainly applies for biceps but your hand placement is
important if you’re isolating specific areas of your arms. Specifically when
using an EZ bar, keeping your palms tucked in isolates the outer bicep head,
with the palms slightly wider isolate the inner bicep head. Keeping your palms
at shoulder width, should hit both, but for isolation, keep them either away
from your shoulder width, or closer.
Twist!
Dumbbell curls especially; you should really curl the wrist
to the point where you feel a tension in your inner bicep. What good is it if
you are only training only one part of the muscle? Giving that little
anticlockwise twist in the wrist when the dumbbell comes up, will help develop
that inner bicep, building more quality muscle and bigger gains!
Always use protection!
That’s right. Gloves! For your hands! Dumbbells were made
for gripping and keeping the dumbbell in place. But they were not designed for
hand care!
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