Armssss

Your Ticket to the Gun Show!
The Complete Arm Specialization Program
by Christian Thibaudeau


The great majority of men in the iron game, probably 80%, started training because they wanted big arms. The other 20% are, of course, liars. Even if having great guns isn't an aspiring bodybuilder's top priority, I'm willing to bet it's way the hell up there.

It's easy to see why arms are sopopular: most people equate bulging, muscular arms with great power, and who doesn't want to look powerful? Plus, your arms are the easiest body part to show off. Unlike your pecs and glutes, which (one hopes) are usually covered with clothing in public, your arms can be displayed naked and proud almost all the time. Especially in the gym.


These guns just can't be concealed.

It's nosurprise, then, that I get a ton of requests for an arm specialization program. I'm always a bit reluctant to design this kind of program, because building big legs, a wide, thick back, and a powerful chest and shoulders are really what you should be specializing in. But hey, who am I to judge? You asked for it, you got it. If your biggest dream is building an impressive pair of guns, then this programmight be just what you've been looking for.

First off, let's review the rules of specialization training:

1. Train no more than 4-5 total times per week.

2. Reduce the amount of work for the non-target groups to maintenance levels.

3. Split the volume for the target muscle group(s) into 2-3 weekly sessions.

4. Don't specialize on the same muscle group(s) for more than 4-6 weeks.

5.Perform different types of workouts during your weekly target sessions.

6. To maximize your results, increase your Surge intake on the target days (add one serving).

7. The most growth will occur afterthe completion of the specialization phase, not during the phase.


Muscles of the Upper Arm

Next, let's take a closer look at the muscles of the upper arm, particularly the ones thatwill determine overall size. Understanding their individual functions will also help us select the exercises and training methods that will give us the best results.

The Flexors

These flex the upper arm. Most people associate elbow flexion solely with the biceps, but the brachialis and brachioradialis muscles also play an important role. The biceps are also used to flex the shoulder (imagine afront raise), along with the coracobrachialis, which lies just under the biceps and contributes somewhat to the size of your arm.




Any curling exercise will hit all of these muscles to some degree, but you can place more stress on specific muscles by varying the way you perform each exercise. Rep speed, hand position, and grip width all have an effect on muscle recruitment.


In thetable above, note that relatively fast movements (concentric 1-2 seconds or less, negative 2-3 seconds) will involve primarily the biceps, while slower movements (concentric over 2 seconds, negative 4-5 seconds or more) will rely more on the brachialis. A supinated (palms up) grip makes the biceps do most of the work, while a pronated (reverse) grip shifts the stress to the brachioradialis. Asemi-supinated (hammer) grip is best for really hitting the brachialis, and it works the brachioradialis as well.


In the diagram above, notice how the width of your grip (actually the difference in width between your hands and elbows) affects which portion of the biceps will receive the most stimulation. A wide grip (wider than elbows) hits the short (inner) head, while a narrow grip emphasizes thelong (outer) head.

Remember that the coracobrachialis assists the biceps in flexing the shoulder. By simply raising your elbows once they are fully flexed, you can emphasize the coracobrachialis while placing some extra stress on the inner head of the biceps. So for full upper-arm development, be sure to include some exercises where you raise your elbows at the top of each rep.

The...