When people want to get bigger arms, they train biceps. But did you know that the triceps are almost twice the size of the biceps? Therefore, if you want to have big arms, it is important to do exercises for all the arm muscles.
Direct thread. We're talking about an exercise for the biceps that you're going to do with a bar, and I'll give you a tip on how to do it with the W bar. It's an exercise that allows you to mobilize a very good load, and the muscle is in a stretched position.
and shortening , great for generating strength, all contributing to you performing a high-intensity exercise. When we talk about intensity, yes, it is an important factor for you to have maximum hypertrophy. We are talking about an exercise that will work your biceps as a whole, including a muscle that is somewhat hidden, lurking, called the brachialis.
Few people pay attention to this guy, but he is very important. It sits under your biceps. And then, when the biceps get tired, because you are going to put a lot of load and do a really intense exercise, the brachialis comes in, and then it will increase your arm, more than you imagine.
You'll be standing there, to be comfortable, you'll keep your feet spaced the way you prefer, your knees will flex, and then you'll have your stomach contracted to stay stable because you're going to lift weight, and when you lift , this lever will weigh forward, so it is important to have stability. You will grip the bar exactly at the distance of your body. This works to give you stability.
You've already grabbed the bar, are standing with it, and will "simply" flex your arm. When I say that, it's just to flex your elbow. You leave your elbow closed, and only raise the bar.
An important point here: if you flex your elbow, shortening your biceps as much as possible , you won't be able to go beyond the pectoral line. If this bar goes beyond the chest line, it's because the elbow has come out of the side of your body, and it can't come out, it needs to stay still there. You will see that the bar will rise to the nipple line.
You start to go down and close until the point where your hand comes close to your thigh, all to keep the tension on your biceps. When I make you close your armpit, it's so you don't let your elbows move apart, which is a common mistake and people don't pay attention to it. We are now going to do the Scott thread.
You may ask: "Lalá, is the Scott thread on the bench or on the machine? " I prefer you do it on the machine, but if you don't have one, you can use the bank. It will work the biceps in a shorter way, so we will be able to emphasize what we call active insufficiency, a range of muscle shortening that is interesting for you to generate hypertrophy.
Another interesting thing about the Scott thread: you will have your arm more isolated. The fact that he is leaning on the bench means that he is hampered, so to speak, at work. Things get more difficult.
If it gets harder, muscular work increases, and why is the Scott machine better than the bench? On the Scott bench, you have what I call a variable lever. What is this?
One minute it grows, the next it shrinks. If you are on the machine, the lever is constant. You arrived at Scott, the first thing you will do is adjust the height of the bench.
You place the bench at a height, and you sit down. When sitting, you place your armpit on the bench, and your armpit must be compact so you can place your arm and, of course, your torso, in a position that isolates the work of the biceps. Then, you get up, grab the bar and sit down, resting your arm there.
This exercise has something interesting for you to stretch your biceps, and you can even practically extend your arm. This is a very common mistake. People do the shortened Scott, instead of stretching the muscles as much as possible to generate maximum hypertrophic stimulus, they do it a little shorter, which is not cool.
Another very delicate point about Scott is the swing that you can create in your shoulder girdle. "Lala, no I understand nothing. " It's your shoulder moving back and forth.
If you cause this swing, it's like a seesaw that's helping you there at the tip of your hand, making the exercise easier for your hand, and that's mocked. Leave your armpit in place, on the bench, and isolate your shoulder. Stretch as much as possible, and the exercise will be great.
Triceps pulley. I particularly love it, because it's an exercise that gives you great intensity on your triceps and leaves your elbow relaxed. There are other very good exercises for the triceps, but they demand a lot from the elbow.
An interesting point: it works your triceps in a shorter way, and this also gives you more work on active insufficiency, you've already realized that this thing is good for hypertrophy. You can do it with the straight bar or with the crooked bar. You will be facing the pulley, and now, important points: you will not be too close to the pulley, you will take a step back.
I want you to place a slight inclination in your torso, and this will be interesting to have a greater angle of movement work. You're going to pull this bar and place your elbow next to your body. At this moment, you will notice that your elbow is flexed significantly , providing a greater stretch for your triceps.
Then, you can force yourself to extend your arm. Take it to the end. Extend as much as you can, because with this you shorten your triceps as much as possible, and that is also very good.
- Keep it like your elbow, Ranizito? - Closed! Exactly.
Foot and knee position, keep everything comfortable with elegant posture, for goodness sake. The 4th best exercise to make your arm look great is the overhead curl. It is considered the best exercise for triceps.
However, this exercise has something that is not so great: it demands a lot from your elbow. If you do it on a straight bench, you did the forehead, you didn't feel anything, and the elbow felt good, great. Don't abuse this exercise, you could hurt your elbow.
It can be done with a barbell, or it can be done with dumbbells. The bar can also be a straight bar or a W bar. The fact that you do it with dumbbells is interesting, because you first have your arms loose, and this creates instability, and instability causes more muscle work, and also allows you to do more stretching work.
of this musculature, which becomes something important for young musculature. How will you do it? You will lower the weights to your ear.
When you get to the side of the ear, you're ready to go back. There's already a Dica from Lalá here. No need, huh?
Instead of just extending your arm, leaving your arm straight towards the ceiling, which is what people normally teach, you will leave your hand in front of your face. With this, you have a slight inclination of your arm, causing your triceps to remain contracted. One thing that people get wrong and that you won't do because you're a smart guy and you train on time - and if you're a woman, you're also smart, you'll leave your elbows closed.
People often put their elbows away and lose work. The 5th exercise that will make your arm gigantic, big, beautiful, is the Marcelo curl. Marcelos, those of you who put a lot of comments on the videos, you're going to love them now.
Let's talk about your donuts. We are talking about an exercise that resembles the barbell curl. Remember at the beginning, what we talked about?
But in Marcelo's curl , instead of gripping the bar with your palm facing up, which we call supinated, you go for a neutral grip, and with that you work differently than those guys. You can do Marcelo's curl with the H bar, or you can do it the way I prefer: with two dumbbells. You will take two dumbbells and hold them as if they were 2 glasses, elegant posture, and then you will extend your arm, let the weight come close to your leg, detail, be careful not to relax the muscles below, and then you will raise the as much as you can, keeping your elbow like, Ranizito?
- Closed! - This exercise is so cool and important to make your arms bigger, it works your biceps, it works the brachialis, and it works the brachioradialis, which is the muscle that comes from your arm, across your elbow, and ends in your forearm. In other words, all of this is interesting for you to have a more designed, more beautiful and larger arm.
In fact, our next exercise is the reverse curl , which is exactly to focus even more on the brachioradialis. For reverse curls, you will need a straight bar. Can you do it with pie too?
From the. You can do either of the two. The proposal is exactly the opposite of the barbell grip.
If there the grip was with the palm up, if it's the opposite, is it with the palm facing up? Now I get it! - Now I got it!
- I understand everything now! This means that you will work the flexion and extension of your elbow in the same way, but you will not work your biceps. You won't work this muscle that you work on others, and the coolest thing is that you will stretch your brachioradialis, because it will have to handle this business on its own.
It's an interesting exercise, it's an exercise that will take a smaller load, because it's a weaker muscle, but this exercise that is neglected by many people will help you have a more beautiful and complete arm. Thinking about flexing your elbow, you will bring this bar up as much as you can, keeping your elbow at your side, and when you come down, here is a trick. Instead of just going down, like you did with all the other curls, here you're going to go down and push down a little.
You will force yourself to extend your arm. If you do it next to the mirror, you'll see that even your triceps contract. "Why is that, Lalá?
" For you to force the muscles to stretch, and then you are taking them to passive insufficiency, and there, my friend, the muscle cries. Another thing that will help you get a bigger arm are OficialFarma’s manipulated products. There are so many drugs available to increase your testosterone, to improve your recovery, and even for joints there are some cool stops.
Go to the Official website, there is a LALA discount coupon , of course, and then you can select the best things. I'll give you a tip about what I use every day: Perfect Sleep, which enhances your sleep and improves everything in your life. The 7th exercise on our list comes straight from France, it's a different triceps.
Why is he very interesting? It works your triceps in a more extended way, and I even use it a lot at the end of Muscle 60D training to cause greater tissue damage. That's why the program delivers 1 year of results in 2 months.
This exercise needs to be in your training. Unlike the triceps pulley, which works the triceps in a shortened way, it works in a lengthened way. You can do it unilaterally, or with both arms together.
What are you going to do: go look for a bench, and pay attention, it has to be a low bench. You know those 90° stools? That one is perfect.
When you lower this weight, if the bench is high, the weight hits the bench and takes away from your work. The idea is for you to be seated and comfortable. "Can I do this without supporting my back?
" You can do it, but I don't recommend it, it can strain your lower back. You will put the weight and extend your arm upwards. You will place your biceps next to your ear.
Cool, biceps next to the ear. When does he get out of there? Never.
Then, you lower this weight behind your head, and take it to the stem, wherever you can. You will reach an angle close to the end, but you will leave your arm slightly flexed. You've reached this position, you're ready to go down again.
Close bench press , which is actually a triceps press, was the only exercise proven by science to work the lower part of your triceps. The part we call the distal, which is close to your elbow. How will you do it?
You go to the bench press, a normal bench press. You will grip the bar with your torso moving away. The distance is important because when you go down the bar, Do you agree that the elbow will be at the side of the body?
If the clearance is incorrectly adjusted, it will not work well, with a good fit. Taking the bar, you will lower it towards your torso. How many people teach as the "right"?
You lower the bar with your arm completely vertical. In other words, the bar will hit the upper part of your abdomen. Okay, okay, it's a good exercise and that's how it is.
But here, we intensify the mess. What will you do? The bar will be lowered onto the chest, elbow closed.
You will notice that you will have to exert much more force to keep your elbow closed because the exercise becomes heavier, and this happens because you will be flexing your elbow more and stretching your muscles more, generating more hypertrophic stimulus. Lalá, I love you! Now that you have a big arm, this video here is to make your shoulder bigger!
Only the big arm looks ugly, but the big arm with the big shoulder? Then it becomes super clean.
