Below is an excerpt from the new Men’s Health Training Guide. 90 Day Makeover Challenge: ArmsAll the tools (information, nutrition guides, workouts) you need to get strong arms in just 3 months.
why people Are you attracted to developing muscular and strong arms? Because the arms stand out too much. Arms are often exposed, unlike the abs and legs, which are very often covered by clothing. But most of the time, when I look around my local gym, I see people doing nothing but curls until their faces turn blue, wondering why they haven’t built Schwarzenegger-sized arms.
Knowing how your arms work can make a huge difference in your training. You will understand how to diversify your programming and be able to identify areas you may be ignoring.
Let’s take a closer look at the muscle groups involved in arm training.
shoulder
Technically, the shoulder is known as the deltoid muscle and is a major contributor to all upper body movements. The large triangle design of the muscle that spans the top of the arm adds bulk to the look and defines the top of the arm.The deltoid has three parts to it: anterior, medial/lateral and posterior.
All three parts play an important role in maintaining the stability of the shoulder joint, also called the glenohumeral joint. This is where the upper arm bone, or humerus, meets the scapula (part of the bony structure of the back) to form the ball and socket joint, the shoulder.
The whole, or shoulder girdle, allows movement of the upper body. The relationship between the shoulder blades and the arms is somewhat fluid. This program focuses on the shoulder musculature that surrounds the glenohumeral joint and defines the upper arm. The program concludes with 25 shoulder exercises that strengthen your pushing, pulling and carrying patterns.
DELT DETAILS
•front: Raise your arms in front of your body in front of your shoulders.
• Inside/Outside: The outer part of the shoulder that acts as an abductor, allowing the arm to be raised to the side.
• rear end: Behind the shoulder, it is responsible for extending the arm.
biceps brachii
You may know that the biceps and triceps are both part of the upper arm, but do you know the difference between them? Bi- and Tri- are the number of heads each muscle has. , which affects how each muscle works.
When most people think of the biceps, they think of the biceps brachii. It consists of a long head (outside the arm) and a short head (inside the arm). These two muscle heads create your biceps, the muscles you want to build through training.
brachial muscle
However, most people are unaware of the large muscle deep inside the biceps that provides the arm with so much size and strength. This muscle is assisted by the biceps when the hand is in the supinated (palm up) position. When the hand is palm down (pronated), the brachial muscle is isolated and must function without the help of adjacent muscles.
By combining curls while changing the position of your palms, you can develop your biceps at the same time. Address that by adopting two different hand positions each week. This variation gives you the changes your muscles need to develop and eliminates the stress of repeating the same movements week after week.
triceps brachii
The biceps has two heads and the triceps has three heads: medial, lateral and long. The triceps brachii is the main extensor muscle of the elbow. All three heads extend the elbow, but only the long head of the triceps is attached to the shoulder blade, which helps stabilize the shoulder.
If you’re looking to build a sizeable arm, triceps are your ticket to mass. It turns out that the muscles are occupied.
The triceps assists the upper body in pushing through its primary function of elbow extension. Triceps development gives you the luxury of hitting your triceps while doing push-ups and shoulder presses without the added potential for overuse due to frequent use.
Due to its importance in pressing movements, this program addresses the triceps not only from an aesthetic point of view, but also from an ability to move heavy weights. Adjust hand position and use different equipment to improve shoulder stability, elbow extension and strength in all muscle positions. Triceps don’t just make your arms stronger. they make you stronger
forearm
To build strong arms, don’t sleep on your forearms. And strong arms start with a strong grip. As they say, you can lift as much as you can.
There are 20 muscles in the forearm, so trying to have the program identify each flexor and extensor would not be very efficient. But for this program, you have to single out the brachioradialis.
The brachioradialis muscle is the muscle closest to the surface of the skin on the thumb side of the forearm. Pint He is commonly known as the “beer drinker’s muscle” because it becomes prominent when he is holding something like a glass in a neutral hand position. Fatigue is common during curling and pulling movements.
This program focuses on grip because you want to strengthen your entire arm. The various grip positions are tailored for biceps, triceps, and shoulder movements, but the actual work is done under load. A variety of load exercise options are displayed to continuously test the . This is a skill that you can easily transfer into your daily life.
David Otey, CSCS, is a fitness writer, NYC-based strength coach, member of the Men’s Health Advisory Board, and an expert in strength and hypertrophy protocols and exercise performance. For more information on Otey, check out www.oteyfitness.com.
