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Some feel
direct arm work does very little to incur hypertrophy
and argue that compound exercises alone are all that are
needed to achieve bigger and more muscular-looking arms.
To the contrary, direct arm work actually IS
needed in order to maximize potential for growth.
The brachialis
is about the size of a golf ball and is situated
underneath the biceps next to the inside of the elbow.
Exercises that target the brachialis include Zottman
curls, straight bar preacher curls, reverse grip EZ-bar
preachercurls, and hammer curls, all of which would be
skipped in a program not incorporating direct arm work.
Develop the brachialis, andits increased size will push
the biceps up and give greater biceps “peak.” Greater
biceps peak adds to greater arm girth.
 Of
the three triceps heads (lateral, medial, and long
head), the long head of the triceps is the meatiest.
Compound exercises like the bench press, close grip
bench press, and dips are excellent mass builders for
the lateral and medial heads of the triceps, but the
long head is almost inactive during these exercises.
Exercises targeting the long head of the triceps are
lying flat bench triceps extensions with an EZ curl bar,
and lying decline extensions with an EZ curl bar, which
would also be skipped in a program not incorporating
direct arm work. Thicker, fuller triceps can be
developed if either one of these extension movements are
performed in conjunction with compound pressing
movements.
*Note:
Performing lying triceps extensions with a straight
barbell or dumbbells will shift the emphasis from the
long head to the lateral heads.
The bottom
line is that the brachialis and long head of the triceps
don’t receive maximum stress without having direct arm
work in a training routine, so without direct arm work,
fullest potential for arm training can’t be
reached.
Since both the
brachialis and long head of the triceps contain mostly
fasttwitch muscle fibers, heavier weights and lower reps
would be a more effective training style for them.
About the
Author:
James Chan
works full-time as a police officer for the University
of California Police Department in San Francisco. In
addition to his patrol duties, James is also a defensive
tactics instructor. James works as a personal trainer
offduty, specializing in strength training for law
enforcement and physique enhancement for the general
population. He is certified through the National
Strength and Conditioning Association and may be reached
at
jchan@strengt
handphysique.com. For more information on his services,
visit his website at www.strengthandphysique.com.
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The following
is one example of a training program that would target
the brachialis and triceps long head, and maximize
potential for gaining bigger arms!
Monday
Preacher
curls: 6 sets of 6 reps with 90 seconds of rest between
sets
Lying flat
bench triceps extensions with an EZ curl bar: 6 sets of
6 reps with 90 seconds of rest between
Wednesday
Inclined
dumbbell curls: 3 sets of 13-15 reps, then perform 6-8
reps of lying flat bench dumbbell curls, then perform
alternating seated dumbbell curls. These three sets
should be done back to back with no rest between them.
Pushups with
elevated feet, hands close together with thumbs
touching, and inside fingers touching (triangular shape
will be formed between hands): 3 sets of 13-15 reps with
60 seconds rest between sets. Feet should be rested on a
bench, hands should be side by side on floor
These high
reps will help promote recovery between the fast twitch
training sessions.
Friday
Incline hammer
curls: 10 sets of 4 reps with 60 seconds rest between
sets
Seated
overhead dumbbell half presses (half range of motion):
10 sets of 4 reps with 60 seconds rest between sets.
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