Arm Strength
hey MFT members, I just wanted to clarify and know a couple of things about the strength from our arms. Arnold Schwarzegger stated in one of his books that for you to gain an inch in your biceps you need to gain at least 10 pounds of muscle, is this true? I read in a Men's Mealth magazine that 2/3 of our arm strength comes from our triceps which consist three heads and our biceps consist two, so that makes me wonder is it better to train your triceps more than your biceps for more growth and faster results. I know we shouldn't neglect any muscle, but most people train their biceps more and only do one or two exercises for their triceps and their only training one or two heads, not all of them. The bottom line is what is the main key to get bigger arms faster and bigger, besides getting good nutrition, supplements, training them right, and recovery?
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I do...
Usually 3 exercises for both; always 3 for triceps but biceps i'll usually do 3 as well.
Biceps i make sure one of my exercises involves a wider grip [inner heads], and another involves a closer grip [outter heads]. The last one I make sure involves a contraction where my palms are rotated inwards when I flex [so this hits your peak really well].
For triceps i make sure each of the 3 exercises works your triceps in a different part of its positions of flexion.
One when your arms are down by your sides, such as tricep pushdowns or kickbacks. Another when your arms are straight outwards, such as skullcrushers or closegrip bench, and a 3rd where your triceps are above your head and stretched backwards, such as overhead extensions.
I'm a bodybuilder, but I make sure to stay strong, so skullcrushers and barbell bicep curls are usually my two heavy exercises. I dont advocate heavy skullcrushers for most, as many people tend to not do them correctly and as a result they hurt their elbows, so heavy closegrip bench presses are a better alternative.
"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown
sounds kinda like you
sounds kinda like you answered your own question bro...good nutrition, proper supplementation, training right, and recovery IS the key. Take a look at all of the good videos on this site, there is a GREAT one with nick jones and julien greaux on training arms.
I would absolutely make sure i train both tri's and bi's evenly, as they are muscles that work together. One needs to be strong for the other to have maximum strength gain. I saw in High school more than once sprinters that only trained quads, only to snap a hamstring in the first practice of the season because they forgot about them. I would imagine the same thing applies to arms.
I am not an expert, but there is my two cents.