The Structure and the Function of the Muscles from the Upper Arm

The biceps muscles are the most commonly requested muscles to be flexed . Thought the triceps are equally impressed ... these posterior arm muscles do not get always the same attention even when they are 2/3 of the arms size.

Despite the triceps muscles are often being "ignored" or not worked corectly , if you start working the both anterior and posterior muscles you will get 200% better results. This need to become a must !!! TRAIN BOTH SIDES OF THE ARMS EVERY TIME FOR BETTER RESULTS !!!

The anterior muscles of the upper arm:

We start with the Biceps brachii (Bis) :

As i writen between the brackets, the biceps brachii have two muscle heads , one is long and other is short . Anatomically speaking ... the long head of the biceps brachii starts from the supraglenoid tubercle of the scapula ...and the short head starts from the coracoid process of the scapula .  This two heads unite to form one tendon whitch inserts right on the radial tuberosity.

The biceps muscles have two functions:

- one is the flexion at the elbow

- second is the supination of the proximal radial-ulnar joint

The second anterior muscle is the Brachialis :

This the the most undeveloped muscle of all the beginners because they never target this part of the arm in theyr workout. The brachialis originates from the deep biceps brachii and starts at the distal anterior humerus and inserts right on the ulnar tuberosity.

The brachialis muscle have the function to flex the elbow and it does not participate in the supination and pronation of the radial-ulnar joint.When your palms are in supination position, both the biceps brachii and the brachialis are strong flexors. When you're forearm is in the pronated position , alot of effectiveness from the brachii bis is reduced because it tries to supinate while it flexes and the brachialis fully function in this position.

The posterior muscles of the upper arm:

The triceps brachii (Tris):

Like the biceps brachii , the triceps brachii have not three heads. This group of muscles consists of a lateral, medial and long head.The lateral head starts from the posteriolateral humerus , the medial one starts from the distal posteromedial humerus and the last one ... the long head starts from the infraglenoid tubercle of the scapula.All of this three heads combine and ends ( inserts) in the olecranon process (elbow) of the ulna.

The most important function of the triceps brachii muscle is the extension of the elbow... and in advance for you guys to know... the long head also assists in the extension that includes the glenohumeral joint.

LETS GO TO THE TRAINING PROGRAM 

The workout A ( Do this on Monday )

1. Barbell Curls:

Do 5 sets of 4 - 6 reps with a 2 - 3 seconds negative movement (when you go down with the bar )

1. Close Grip Bench Press:

Do the same 5 sets of 4 - 6 reps with a 2 second negative movement

   

2. Cable Barbell Curls ( followed by partial exercise**):

Do 4 sets of 8 - 12 reps like this:

- 2 sets with Supinated Wrists

   

- 2 sets with Pronated Wrists ... also knows as the Reverse Curls

   

2. Cable Triceps Pressdowns(followed by the partial exercise**):

Do 4 sets of 8 - 12 reps like this:

- 2 sets with Supinated Wrists

- 2 sets with Pronated Wrists ... this ones also known as Reverse Pressdown

   

Recommandation: Try to alternate the exercises with the same number with a rest of 60 - 100 seconds between each exercise ( not set ... between sets max 70 seconds )

**Partial exercise meaning is to perform the targeted 8- 10 -12 full reps and right after that perform 5 - 8 more PARTIAL reps and when you do them , try to focus on contracting the muscle at the end of the concentric portion of the exercise .

My main recommandation : Is to focus increasiong the weight lifting on barbell curls and close grip bench press.

Barbell Curls

In my personal opinion the barbell curls are the most productive biceps exercise due to the fact that you can curl much greater load on your barbell curs than any other arms exercises. All persons have different philosophies regarding the barbell curl form. I heard some proffesionals that you have to do every repetition as strict as possible ... while others say that is better using some momentum or "cheating" during your exercise in order to use a greater load. MY PERSONAL ADVICE IS that you need to use strict form and control the weight during every rep. But I'm not perfect ... so a little "cheating"  on the last rep or two is not a bad thing ... but as long you still do this reps in a controlled fashion and not straining your back is absolutely ok .

ADVICE : Your grip should be at you're shoulder width and the elbows should be locked at your sides as you flex that elbow and contract your biceps. The second advice for you guys is to try not to flex at the shoulder joint because this fact will move your elbows forward and you take some tension off your biceps and place it on your deltoid muscles .

Close Grip Bench Press

As on the barbell curls exercise for your biceps , the close grip bench press allows you to lift a greater load with youre triceps muscles comparing with the other exercises . If you it correctly , you should be able to place the greater tension on your triceps and not on you pecs and deltoids ... they will get stimulated anyways when you do this exercise because is a compound movement.

As on the barbell curls , the grip should be at the shoulder width or slightly narrow to a neutral grip. Your elbows should be close to your sides , not flared out . You will flex your elbows and lower the bar until your arms are parallel to the floor . THIS MOVEMENT WILL KEEP THE TENSION 85% ON THE TRICEPS. With some power , push the bar up and extend your elbows to contract your triceps.

Cable Barbell Curls & Triceps Pressdowns

The goals on these highter repetition sets are :

- increasing your blood flow to the muscles and creating a much more intense pump (1)

- providing a more metabolic stimulation than a mechanical one (2)

I ADDEED PARTIALS at the end of each set to intesify your metabolic stimulation on each set. You must do this exercises using a very strict form.

The workout B ( Do this on Thursday )

1. Preacher Curls :

Do 3 sets of 6 - 10 reps with 2 seconds on negative movement like this:

- 1 set narrow grip

- 1 set mid-range grip

   

- 1 set wide grip

1. Skull Crushers :

Do 3 sets of 6 - 10 reps with 2 second on negative movement like this:

- 1 set narrow grip

- 1 set mid - range grip

- 1 set wide grip

*** IN THE IMAGE IS A INCLINE BENCH ... BUT YOU CAN USE IT FLAT OR INCLINE ... ITS THE SAME

2. Supinating Dumbbell Curls combined ( Super set) with High Pulley Cable Curls:

Do 3 sets of 6 - 10 reps of every exercise . You do the DB Curls 1 set and right after that with no break do a set of Pulley Cable Curls ... then you take a break of 60 seconds ... after the break do this again for 2 more times .

2. Dumbbell Kickbacks combined ( Super set) with 1 - Arm Cable Kickbacks:

Do 3 sets of 6 - 10 reps of every exercise . You do the DB Kickbacks 1 set and right after that with no break do a set of 1 - Arm Cable Kickbacks ... then you take a break of 60 seconds ... and of course after the break you will do this 2 more times.

  

3. Cross Body Hammer Curls:

Do 3 sets of 6 - 10 reps

3. Overhead Dumbbell Extension:

Do 3 sets of 6 - 10 reps

Recomandation: You can alternate the exercises with the same number and rest 60 - 100 seconds between each exercise.

As i told earlier ... NO REST BETWEEN THE EXERCISES IN THE SUPER SETS !!

The purpose of the Workout B is to hit hard the upper muscles of the arms from all angles. Alot of people told me that is not necessary to do all of this exercises and just focus on the main compund lifts ( like the barbell curls , close grip bench press and skull crushers ) and that should be all .... but in my opinion ... if you want to get to another level with you're training you need a much more specialized routine to get results and make your arms grow bigger .

You always need to remember that the biceps is composed of 2 muscles and the triceps of 3 muscles ... and don't forget the brachialis because you need to stimulate that too . WHEN YOU CHANGE THE GRIP ON YOUR EXERCISES YOU WILL HIT ALL OF YOUR MUSCLES OF THE UPPER ARM AND ALLOW IT TO GROW BIGGER.

The explanation of each exercise frm the workout B is not necessary . You just simply change your grip for the #1 exercises, then you perform the #2 exercises with no rest between sets to get maximum results you hit the #3 exercises much more harder at the end.

 So thats all guys for today ... dont forget to eat healthy and sleep well about 8 hours/day !! 

* Drink plenty of water in the summer period !!!!