Larger weapons in half the time

Larger weapons in half the time

Building work to better weapons, not only for the triceps and biceps. Learn to work the two "hidden" in the muscles of the arms for better results in less time.

Regardless spend, how much additional time to try the sleeves, tiny payment is to be filled at the end not worth the effort. There is a reason, even if you want to hear: you train wrong.


 "Most children work only 60 percent of the weapons," said Mike Brungardt, strength and fitness coach for the San Antonio Spurs and co-author of The Complete Book of the shoulders and arms (HarperCollins, 1997). The reason for this is that most of the men in two exercises for the arms biceps and triceps are you doing basic curl to press, they work only three of the arm muscles of five years.
"The common belief is that the weapons of the two muscles (biceps and triceps) are produced, but then fell in five years," says Brungardt. You are the triceps (lateral head, medial and long term), biceps and broad, dish called brachial tendon, which lies between the bone and biceps.

Most popular triceps exercises challenge the first two heads, but do not stimulate a large part of the inside of the arm. Big mistake, because the construction of this section gives a comprehensive overview of the arm from all angles (in contrast to the other two, who can look out the back and sides).

The development of the brute has, meanwhile, the effect of the same miracle saline implant inside a 34A chest. With nowhere to go but upward pressure on the biceps, so that they appear larger than they really are. Unfortunately, most conventional exercises, such as the preacher curl bar or dumbbells always, the challenge this hidden muscle. The only way is by folding their hands or the palms down and palms facing positions otherarm increase most guys are not trying to bother it.

This is our four-step plan can help you. With the help of Brungardt, we have a rapid and complete routine that addresses all five muscles during training. The result: the biggest weapons in less time. Because it is the biceps and triceps each time you use upper body work, not much need for them to flee, so that three sets of the following exercises for 10 to 12 repetitions each.

At the front

Wall curl: Stand against a wall, feet apart. Keep a light hand bar with a shoulder width grip on the thighs, hands apart. Press the wall in his head, back, triceps and heels touch the surface. (If none of the four during the year, cheat on you, so concentrate on keeping the aircraft at any time.) Tuck your elbows at your sides, slowly curl the bar, his hands in his shoulders. Flex your biceps (the muscles tighten when they are hired to improve the integration of additional muscle fibers), then slowly return the bar to the thighs.
Alternating hammer curl: Sit on the edge of a bench, feet flat on the floor. Hold a dumbbell in each hand hanging, arms at your side. In return, the wrists to keep your palms facing each other. Keep your back straight, roll the dumbbells slowly until your thumbs to your shoulders. Flex your biceps and lower the weight. The representative of the next rotation of the wrist for your palms facing backwards. Slowly bend the fingers cut off his shoulders, then. Continue alternating the positions of the hands on the whole.

On the back
Lying triceps press: Lie face down on a bench, feet flat on the floor. Take EZ curl bar with an overhand grip, hands about 6 inches apart. Press the weight on the chest, elbows locked. Keep your arms quiet bend your elbows and slowly lower the weight until your hands reach the front (elbows should be facing up when you use your shoulders). Press the bar up, so frankly about the elbow and repeat.
Down rope triceps: stand with your feet hip width apart. Take a rope to a cable above a lat machine with your palms facing each other. Lean slightly strained forward at the hips with your knees soft and abdominals. Lock your elbows on the side of the body and bend your forearms parallel to the ground. Slowly straighten your arms until your hands reach the outside of the thigh, then carefully turn out the wrists as palms at the end and away from your body. Tighten your triceps for a second, then rotate the wrist back and slowly lift the chain until the forearms are parallel to the ground.