Would you like to increase your arm size with a couple of inches fast? If so, you’re going to want to pay close attention here.
He fam, what’s up? It’s Mike here again with another goodie for you.
One of my favorite resources online I like to go to, to get top-notch information on weight training and muscle building strategies is Ryan Humiston’s YouTube channel.
Today we’ll be covering some amazing tips and techniques, based on a video presented by Ryan, on how to get does arms pumping.
So, let’s dig in.
Give Your Arms The Proper Attention
Like any muscle you want to grow, you’ve got to prioritize it.
The biceps and triceps are smaller muscles, so you’re better off isolating and attacking them with volume.
Preferably dedicate an entire workout session to your arms.
If your schedule for some reason doesn’t allow this, then you really have to figure out what you want to prioritize.
Because you can’t expect to get growth out of those arms if you’re just doing a couple of sets on the end of your back day or you know you’re doing some triceps on your chest day.
This will not provide you the same results.
So, if that’s the case, your arms are really lacking, and then you’ve got two viable options:
- Adjust the order of your workout.
- Add an extra day to your split schedule
#1. Adjust Workout Order
Let’s say you’re doing chest, shoulders, and triceps.
Then do your triceps first.
It will probably throw you off at first and you’ll feel like you don’t have enough energy for those bigger muscle groups.
But if you’re lacking and that’s the most important thing to you, it’s worth the risk.
The same thing goes to days you’re doing back and biceps.
Throw the biceps first and then get into your pulling movements for the back.
#2. Add An Extra Day To Your Split
If you have a 3-day split add on the fourth day.
This means you might hit every body part once every nine days, but at least they’re going to get the time and attention they need to grow.
But with that being said, you really have to give it all you got on training days. Make sure every rep count.
Exercise #1 – The Drag & Curl
This is a mix of a drag and a curl.
The reason we will add these to the mix is that they do the one thing which is super important with biceps.
This is having your biceps finish the actual movement and work against gravity the entire time.
Because of a lot of curl moments, you know you kind of lose that force after a certain point.
We want controlled contractions throughout the entire movement
It also flexes that bicep when the bicep can’t flex anymore, you’re stuck.
That’s the peak of that contraction. Then you go back down.
As you can see, you can be tilted forward slightly and the dumbbell is going to be aligned with the calfs the entire time. That way you know you’re on the right track.
As you curl up its 50% of a curl and 50% of you pulling your elbows back to really finish that contraction off in those biceps.
Exercise #2 – Single Triceps Cable Extensions
We will be jumping back and forth between biceps and triceps, not super setting, but hitting the entire exercise.
Doing this does a couple of things.
One, you feel a little fresher when you’re back to hit your biceps or triceps again.
So, by the time you get back to that next place of exercise, you got a little more to pull from.
And the second thing it does, there’s a little bit of warming up here.
Enough said, let’s get back to our mission. And that’s to get the blood pumping in those arms.
We are going to do some unilateral work because you can hit it in so many different angles no matter what part of the triceps you want to hit.
You’re going to find out that you’re going to have a really dominant side.
If you don’t do a lot of unilateral work, you’re going to realize that one side is pretty much taking the entire movement of whatever tricep exercises you’re doing.
You’re going to get three different variations.
Try 20 of each of them, see what you connect with the most, and then stick with that.
Variation #1 – Hitting the Outer Part
As you come down, you’re going to flex that wrist until your palms facing the ground, hitting the outer part of the triceps.
Variation #2 – Hitting the Inner Part
Wrap your thumb over top, turn that palm towards the ceiling, tablet, hand down and flex and hit the inner part of your triceps.
Variation #3 – Hitting the Outer Part
Come across your body and flex that wrist away from you as you go down.
So, say one of your triceps you notice is lacking, like the inner part of your triceps. Now you know how to manipulate your hand in a way to target the area you want to focus on.
Exercise #3 – Smith Drags
Here we are going for that biceps contraction again.
Why are these great?
Also, there is no shoulder jumping in stealing the stress on the biceps and you can’t screw these up even if you want it to.
We’ll keep the range of motion nice and short, so, you don’t want to extend too far.
You really just want to sit there and push blood into the muscle.
You could go heavier on these, but the best thing is to target an amount of weight so you can reach somewhere in the 15 to 20 rep range for each set.
It’s just that short movement that will give you a great pump.
Exercise #4 – Kickbacks (With a Tweak)
Traditional kickbacks don’t work against gravity and then when they do, there’s so much momentum into it that it’s not even worth it.
The way Ryan tweaks these to work against gravity as much as possible is by laying all the way down to your legs.
So, at that point, from zero to 90 it’s all working against the force of gravity.
Also keep your hands turned in, and your palms up the entire time.
Exercise #5 – Superset Reverse Curls & Push-Ups
Two exercises of both the biceps and triceps were covered, which doesn’t sound like a lot when you’re doing 20 to 30 reps, four to five sets each.
In reality, there’s so much blood pumping in the muscle during these exercises that, if done right, you will not be able to try anything else that workout session.
But, what to do to finish those arms off is now to bring in the super-sets.
Do a reverse grip straight barbell curl to get that brachialis involved and then do kind of a hybrid push-up extension movement that, it’s weird but it’s harder than hell.
Try to up to like 20 reps each.
Although you probably will only be able to do like 4 to 8 push-ups during this. It doesn’t matter just do what you got to do.
The Video Presentation
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