Program Design Tactic for Huge Arms

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This is one of the many program design considerations I provide in my ‘Strategies for Building Muscular Arms‘ seminar.

If we consider some Functional Anatomy first:huge-biceps

Biceps Brachii: utilising a Supinated grip (Palms up) puts a better line of pull on your Biceps

Brachialis: utilising a Pronated grip (Palms down) or Semi-Supinated (Palms facing each other) puts a better line of pull on your Brachialis

Both are predominantly fast twitch fibres, with the Brachialis just edging out the Biceps Brachii for more

So here’s the Program Design Consideration:

Monday/Arms Day: Utilise Isolation Movements

Thursday/Torso Day: Utilise Vertical Pulling Compound Movements such as Chin or Pull Ups

The trick now is to switch the focus of each day, each different phase:

Accumulation/Volume Phases

Monday/Arms Day: Utilise Isolation Movements for Biceps (Think Supinated Grips Only!)

vasculararmThursday/Torso Day: Utilise Vertical Pulling Compound Movements for Brachialis (Think Pronated or Semi-Supinated Grips Only!)

Intensification/Intensity Phases

Monday/Arms Day: Utilise Isolation Movements for Brachialis (Think Pronated or Semi-Supinated Grips Only!)

Thursday/Torso Day: Utilise Vertical Pulling Compound Movements for Biceps (Think Supinated Grips Only!)

Here’s why I like to recommend this tactic:

  • The different grip on the 2 days per week allows enhanced recovery of the elbow flexor’s predominantly recruited on either day
  • Compound movements are often ignored for arm development & this will place significant focus on them
  • The Brachialis will enjoy being put in Intensification phases on arm isolation days due to it’s higher percentage of fast twitch fibres

Give it a go for 2 week cycles on each phase for 8-12 weeks and let me know how it goes!

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