Specialized Arm Hypertrophy Workout
Structure & Function: Muscles Of The Upper Arm:
The biceps are the muscle most commonly requested to be flexed. Though the triceps are equally impressed, these posterior muscles do not get the same attention. Despite the triceps often being "ignored," working both the anterior and posterior muscles of the upper arm is a must.
Anterior Muscles:
Biceps Brachii (Bis)
As its name implies, the biceps brachii is the two-headed muscle, long and short heads, of the upper arm. The long head of the biceps brachii originates from the supraglenoid tubercle of the scapula. The short head originates from the coracoid process of the scapula. The two heads unite to form one tendon, which inserts on the radial tuberosity.
The biceps have two functions: flexion at the elbow and supination of the proximal radial-ulnar joint. The reason the biceps also supinates the arm is due to the radial tuberosity is on the ulnar side of the radius. The long head of the biceps can also assist in abduction of the arm if the deltoid is paralyzed.
Brachialis
A well-developed brachialis is not often seen in those who do not specifically target the muscle. The brachialis, which is deep to the biceps brachii, originates at the distal anterior humerus and inserts on the ulnar tuberosity.
The brachialis is an elbow flexor; it does not participate in supination or pronation of the radial-ulnar joint. When the palms are supinator, both the biceps brachii and brachialis are strong flexors. When the forearm is pronated, the effectiveness of the biceps brachii is reduced, as it tries to supinate while it flexes, while the brachialis still functions fully.
 Lee Priest  Click Image To Enlarge. |
 Ronnie Coleman Click Image To Enlarge. |
 Bob Cicherillo Click Image To Enlarge. |
Posterior Muscles:
Triceps Brachii (Tris)
The triceps brachii is the three-headed muscle of the upper arm. This muscle group consists of a long, lateral, and medial head. The lateral head originates from the infraglenoid tubercle of the scapula; the lateral head originates from the posteriolateral humerus; the medial head originates from the distal posteromedial humerus. All three heads combine and insert on the olecranon process (elbow) of the ulna.
The primary function of the triceps brachii is extension of the elbow. The long head also assists in extension at the glenohumeral joint.
 Lee Priest Click Image To Enlarge. |
 Darrem Charles Click Image To Enlarge. |
 Gustavo Badell Click Image To Enlarge. |
| The Arms | ||||||||||||||
|
||||||||||||||
The Program
Workout A (Monday)
- 2 sets with Supinated Wrists
- 2 sets with Pronated Wrists aka Reverse Curl
- 2 sets with Supinated Wrists
- 2 sets with Pronated Wrists aka Reverse Pressdown
1. Barbell Curl 5 X 4-6
1. Close Grip Bench Press 5 X 4-6
2. Cable Barbell Curl 4 X 8-12 (followed by partials*)
2. Cable Triceps Pressdown 4 X 8-12 (followed by partials*)
Click Here For A Printable Log Of Workout A.
Note: Alternate exercises with the same number, resting 1-2 minutes between each exercise.
*Partials - perform the targeted 8-10 reps then perform 5-8 partial reps focusing on contracting the muscle and the end of the concentric portion of the exercise.
Main Focus: Increasing the weight lifting on barbell curls and close grip bench press.
Barbell Curl:
The barbell curl is perhaps the most productive biceps exercise due to the fact one can curl a much greater load during barbell curls than other exercises.
People have differing philosophies with regards to barbell curl form. Some say you have to do every rep as strict as possible while others advocate using some momentum or "cheating" during the exercise in order to use a greater load.
My belief is that one should use strict form and control the weight during every rep. Now a little "cheating" on the last rep or two is not a bad thing so long as you are still doing these reps in a controlled fashion and not straining your back.
Grip width should be shoulder width. Elbows should be locked at your sides as you flex your elbow and contract your biceps. Try not to flex at the shoulder joint because this will move your elbows forward and take some tension off your biceps and placing it on your delts.
Close Grip Bench Press:
Like barbell curls for biceps, close grip bench press always you to lift a greater load with your triceps compared to other exercises. When done correctly, you should be able to place the greatest tension on your triceps and not on your pecs or delts, though they will still get stimulated some as this is a compound movement.
Grip width should be shoulder width or slightly narrower with a neutral grip. With your eblows close to your sides, not flared out, flex your elbows and lower the bar until your arms are parallel to the floor, this will keep the tension on the triceps. Powerfully push the bar up by extending your elbows and contracting your triceps.
Cable Barbell Curls & Triceps Pressdowns:
- Increase blood flow to the muscles, creating a more intense pump.
- Provide a more metabolic than mechanical stimuli.
The goal of these higher rep sets is to:
Adding partials at the end of each set intensifies the metabolic stimuli of each set. These exercises should be done using very strict form.
Workout B (Thursday):
- 1 set narrow grip, 1 set mid-range grip, 1 set wide grip
- 1 set narrow grip, 1 set mid-range grip, 1 set wide grip
1. Preacher Curl 3 X 6-10
1. Skull Crusher 3 X 6-10
2. Supinating DB Curl 3 X 6-10
-
Super-setted with
High Pulley Cable Curl 3 X 6-10
2. DB Kickback 3 X 6-10
-
Super-setted with
1-Arm Cable Kickback 3 X 6-10
3. Cross Body Hammer Curl 3 X 6-10
3. Overhead DB Extension 3 X 6-10
Click Here For A Printable Log Of Workout B.
Note: Alternate exercises with the same number, resting 1-2 minutes between each exercise.
Note: There is no rest between the exercises in the supersets.
Workout B is setup to hit the muscles of the upper arm from all angles. Now some people might say it is not necessary to do so and to just stick to the main compound lifts (barbell curls, close grip bench press, skull crusher) and be done with it, but this is a specialized routine for someone who has tried that and still cannot get their arms to grow.
Remember, the biceps are made up of two muscles, the triceps is made up of three muscles, and the brachialis needs to be stimulated as well. Changing up the grip you use on these exercises will hit all of the muscles of the upper arm, allowing for greater growth.
| RELATED POLL | |||
|
|||
Explanation on each exercise is not needed. Simply change your grip for the #1 exercises, perform the #2 exercises with no rest between sets, and then hit the #3 exercises hard at the end.
| SUPER FEATURE | ||
|
About The Author:
Derek "The Beast" Charlebois is an ACE certified personal trainer, competitive bodybuilder, and holds a Bachelor's degree in Exercise Science from The University of Michigan. Derek is the Promotions Coordinator/R&D at Scivation/Primaforce and is involved in coordinating promotions, research and development, advertising, and marketing.