To have really big arms, stop listening to the brother's science and take a break from the preacher curl bank.
Sure, curls are a great way to pump up your biceps and annoy anyone else trying to use a pair in the middle of weight dumbbells – hopefully you know better than not thinking about thinking about the fact that you need to be on the shelf for working with a straight rod – but a permanent residency on the curling machine and repeated 21s will not help you in developing these sleeve demolition arms alone.
For true gains and size, you need to reduce your biceps, believe it or not, and focus on your triceps. Her stocky, breakneck, curly buddy may not want to hear it, but it's the truth, except for the basic anatomy of her arm.
"Your triceps make up more than two thirds of your upper arm mass," says BJ Gaddour, former Fitness Advisor Men's Health . "Building thicker, more developed triceps muscles makes your entire arms look more like shotguns than pistols."
In addition, Gaddour triceps also play a major role in some of the most effective and popular exercises such as pushup and bench press. "Triceps strength is usually the limiting factor in pushing movements," he says. "Your bench, lounger, and other pressure devices only go as far as your triceps reach them."
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