I was online the other day checking out some workout videos on youtube when i came across this one. This is an awesome bicep exercise that targets the brachialis muscle. If you don't know what the brachialis muscle is, it is a muscle in the upper arm that flexes the elbow joint. Building this muscle is believed to aid in getting that nice peak in your bicep. I mostly was targeting this muscle with variations of reverse curls, but thanks to Lee Hayward, i have found a better more effective way to get that nice peak on my bicep. Check out this video he has created demonstrating a great way to build the brachialis
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8 comments:
keep up with all the good stuff! :P
Thanks!
What. I'm curious about is, I'm gaining strength on my biceps, I see improvement there, but, but, but...I also noticed my arms are getting bigger slowly, but i dont see good shape.
My arm is just flat as If i dont work out at all. When im pumped, it looks good, but when im not, it's just a flat arm...
I started off skinny and started gaining mass when i began working out, i have shape everywhere except my triceps and biceps.
Which exercises do i do, to get the shape. Im more interested in shape than size.
I eat healthy my body fat% is 11.something
Ok, this could be a number of things. It could be the workouts ur doing, whether its light or heavy, over training, or possibly under training. If you are really interested in help, please explain a little bit more and ill give u the answer to correct the issue. Thanks for reading.
Sorry, I should have been more clear.
I usually do my arms on one day.
The work outs I do for my biceps are the straight bar curls, i do 3 sets with weights that im able to do 8-10 reps slowly.
I then do bicep curls with free weights, again 3 sets, but I do it with heavy weights, which im able to do about 5 to 6 reps, without using my back or legs for help until the last couple reps.
I then go to the cables, do one arm curls for 3 sets.
For triceps i do that work out with the bar where i lay dowbn on the bench, bring it near my forehead and back up...3 sets.
I then do sitting straight no the bench, with a heavy weight and bring it behind my head for 3 sets.
I then go to the cables and do that workout where i pull it down with both arms for 3 sets.
That's all i do.
Great, from what you are telling me there is just 2 things to change. For one, once a week on arms is not enough. On the days you do your back, add your triceps. On the days you work your chest, add biceps. Second, you are not targetting different areas of the biceps. You must do different things. for example: reverse curls. Take your dumbbells and hammer curl them. Same for triceps, you could do more on triceps. Both biceps and triceps have different areas that are worked by different workouts. 65% of your arms is tricep, remember that because without triceps, your arms wont look big. Follow this arm workout i put together to variety.
http://www.musclemonsters.com/2009/02/home-arm-workout-using-only-dumbbells.html
I was impressed with these workouts on the link you posted.
Now, is it more effective to do your arms on the same day, or is it better to add them when you work out your back chest or shoulders?
Just curious about this. Also, will using low weights in order to be able to do 10-14 reps better than doing heavy weights that you're able to do 6-8?
you gotta alternate, the key is to keep your muscles guessing, this helps a lot especially once you plateau. 10-12 sets max. change it up every couple weeks,ie one week go heavy with 6-8 reps then next week maybe 10-12 with lighter weight. make sure you are getting enough protein in your diet. an REST. its crucial. some people want to work out the same muscles 2 or 3 times a week. thats no good, make sure to give your muscles at least 2 days to rest. ie if you just worked bis monday, wait till wed or thurs before doing them again. everybody is differant so you gotta see what works for you.
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