Thor Captain America Sam suik what’s the one thing they have that every guy wants
a big thick juicy set of arms unfortunately God blessed me with Twigs
I spamed them with curls and push downs but that only got me so far and I had no
idea wasn’t hitting all the arm muscles as soon as I trained smarter my arm
growth took off now I don’t want you guys to make the same mistakes at it so
today we’re going to use the latest size
to create The Perfect Workout to blow up
your arms let’s start with the biceps so
if you take a look at a standing
dumbbell curl it’s hardest in the middle
right around here but a new area of
research suggests that for the most
growth you want an exercise that
challenges the biceps closer to the
bottom when it’s stretched for example a
2023 study had subjects do either
incline curls or preacher curls now
incline curls challenge the biceps the
most in the middle whereas preacher
curls challenge the biceps the most in
the beginning the result after 9 weeks
preacher curls led to more growth at all
three measurement sites especially in
the bottom part of the biceps and
there’s been similar findings in other
muscles like the hamstrings quads and as
you see later on the triceps as well
which makes me relatively confident in
selecting preacher curls as a top tier
biceps exercise especially since our
built with science program members have
also seen a lot of success with them but
there’s a way to perform them which may
get you even more growth first off the
biceps function to not only Flex the arm
but also turn the wrists inwards so try
to start the curl with a neutral grip
and then turn your wrist in so your
palms face up at the toall however this
will reduce the range of motion if
you’re using an incline bench so I’d
only recommend doing this if you’re
using an actual preacher curl second
given the importance of the stretch your
arm should be almost fully extended at
the bottom but this is usually a
position that most people have never
trained their biceps in so I highly
recommend start off with lighter weight for 10 to 20 reps and then over time you
can go relatively heavy year for around 8 to 12 reps so there’s one more curl we
want to do to really blow up the arms
this one will help grow not just your
biceps but two more arm muscles the
biggest muscle of the forearm the break
your radialis as well as a muscle
between the biceps and triceps that can
help thicken your arms called the bre
Alis now unfortunately there’s no direct
evidence looking at how well different
exercises grow these muscles but the bre
radialis sits on the side of the forearm
so simply turning your grip to neutral
will line it up better with the
direction of the arm path during the
curl forcing it to do more work this
grip is also theorized to reduce the
involvement of the biceps and increase
that of the brachialis now standing
hammer curls are the usual go-to for
these muscles but for an even greater
benefit we can apply the earlier
research we went through and perform
these on a preacher curl to make it more
difficult in the beginning when the
muscles are more stretched similar to
the regular preure curl though start off
lighter for higher reps and work your
way to 8 to 12 reps with a relatively
heavier weight but if these feel tough
on your tendons even when you use
lighter weights for higher reps then you
can consider swapping them for behind
the body Hammer cable curls which will
still challenge the muscles more when
they’re stretched now let’s move on to
the triceps so the triceps has three
heads the medial lateral and long head
now some of these heads already grow
very well from other exercises you’re
already doing for example one study
published back in 2020 found that the
bench press grew the lateral and medial
heads quite well but it did lead to
virtually no growth in the biggest head
of the TR biceps The Long Head this is
because the long head is unique in that
it’s the only head that crosses the
shoulder joint so you’ll need a special
exercise to Target it as for the best
option the study we just covered also
tested what would happen if subjects did
both the bench press and Skull Crushers
a common triceps exercise now compared
to doing just the bench press alone they
found that adding the Skull Crushers
resulted in no additional growth in the
lateral head a bit of growth in the
medial head but considerably more growth
in the long head but what exactly Mak
skull crushes so effective and what
about other triceps exercises would they
be just as good at growing the long head
well another recent study by mayo and
colleagues provides some insight they
head subjects to tricep overhead
extensions with one arm and tricep push
Downs with the other similar to Skull
Crushers overhead extensions place the
long head in a greater stretch which as
we know from other research seems to
provide better Gates the result after 12
weeks the overhead extension group
experienced about 1.5 times of growth in
the Long Head what’s interesting is that
even though the lateral and medial heads
weren’t stretched anymore during the
overhead extension they still grew
significantly more now we definitely
need more research to find out why but I
would be pretty confident in
recommending some type of overhead
extension as a top tier triceps exercise
at least for the long head but choose
whatever is comous on your joints you
can do overhead with a rope single arm
with just a cable or Skull Crushers
using do bells or barbells aim for about
10 to 15 reps on these us using moderate
weight all right guys so before I show
you the last exercise I need to be
honest with you while all the science
can definitely give you an edge it’s
going to be useless if you’re not
nailing down the foundation you need to
push hard enough during your workouts
you need to fuel your body with the
right foods and you need to be sleeping
enough you’re going to get far better
results by fixing those areas than you
will with any workout no matter how
science-based it is and if you’re
someone who needs more guidance and
wants a step-by-step science-based
training and nutrition plan that takes
care of all the guests work for you so
you can build muscle and lose fat as
efficiently as possible just take our
quiz over at builtwith size.com to find
the best plant for you and your body
it’s helped thousands of others and I
guarantee it’s going to work for you but
anyways let’s move on to exercise number
four all right so we’ve covered the long
head but now let’s talk about the two
other tricep heads so you’ve already
learned that pressing movements alone do
a good job at growing the lateral and
medial heads for some people that
actually may be all that you need but my
pressing has always been relatively weak
and my lateral head seem to lag behind
so adding an exercise dedicated to this
area really helped out as for the best
option I found a lot of success with an
exercise I first got from biomechanics expert coach kasm the arm position seems
to both stretch and challenge the lateral head near the beginning which is
recovered is probably beneficial for growth to perform it grab the cable with
one hand face away and let the cable
come over your opposite shoulder
position your arm in front and across
your body and then simply extend your
arm while keeping your elbow walked in
place you want to aim for about 10 to 15
reps per set now if you don’t have
access to cables another great option is
close grip push-ups or something called
the JM press but with dumbbells think of
the exercise as of Skull Crushers and
close grip dumbbell press had a baby
it’s a great way to emphasize the
lateral and medial heads since as we saw
earlier the long head doesn’t do a very
good job at helping out during pressing
type exercises to perform it lower the
dumbbells down towards your neck while
sliding your elbows forward you want as
much elbow Bend as possible such that
your forearm is parallel with the ground
at the bottom you can also let them
angle out on the way down if it’s more
comfy on your elbows then simply use
your triceps to extend your arms back up
however these can be toughen the elbows
so I’d highly recommend sticking with
lighter weights and aiming for about 15
to 20 controlled reps so here’s the four
exercises with the Reps sets and
Alternatives you can throw these
exercises into your workouts throughout
the week or just have a dedicated arm
day where you do these all at once but
guys the best compliment to bigger arms
are wider Fuller shoulders highly
recommend giving this video watch next
if you want to learn about a shoulder
workout I’ve been personally doing
that’s been working really well thanks
for watching and I see you next time
