#3. Band-resisted curls
If you simply can’t let go of your precious biceps curls, you could at least upgrade their efficiency by introducing resistance bands. Resistance bands are made of strong, thin rubber with handles at the end and can provide almost any type of strength training exercise some additional resistance and muscle-building tension without the need for heavier weights. Like free weights, resistance bands provide a force against which your muscles must work – but unlike free weights, as you stretch the band, the tension increases while the movement remains equally safe and effective. As one of the most versatile pieces of workout equipment, resistance bands can be easily adjusted to meet the demands of a harder workout and challenge your muscles more by creating resistance in multiple directions, resulting with increased strength in the targeted muscle group and the secondary stabilizing and supporting muscles. Furthermore, resistance band training is surprisingly easy on the joints, keeping them pain-free, which can be a very nice change for athletes who are already taking a beating from their vigorous routines.
All of this makes resistance bands the perfect addition to your biceps curls – they will help you up the intensity of the workout and get a lot more out of your favorite exercise. Just wrap one end of a band around your barbell or dumbbells and stand on the band while holding the handles with palms facing out to create an adequate amount of tension, then curl away.
#4. Skull-crusher plus
Struggling with triceps growth? Forget everything you’ve learned so far and enter the mighty world of the skull-crusher plus. The decline skull-crusher plus is a tough, powerful exercise that can help you optimize the activation of your triceps’ long head by making you move your elbows away from your torso. The long head of the triceps is perhaps one of the most neglected muscles in the arms, so you have to give it enough work in order to encourage adequate stimulation.
Unlike squats, deadlifts, presses and rows, skull-crushers are much better suited for generating maximum muscular fatigue than progressive tension, so you’d be better off pushing for higher reps rather than aiming to constantly up the weight and risking your form. To ensure an efficient performance and save your wrists from pain, make sure to pick a weight that’s lighter than your regular skull-crusher weight and use an EZ curl bar with a very narrow grip. Also, put the bench on a slight decline to reap the advantages of gravitational forces. Drag your arms away from the body at the bottom of each rep, then once you feel a good stretch in the triceps, reverse the movement by dragging your arms back toward your head. Finally, return to the full extension position. Remember to keep the elbows facing forward and don’t let them flare out.
Arms are arguably the most trained and most attention-grabbing part of any well-built physique. No matter how you feel about them, the fact remains that the size of your arms defines the stage of your bodybuilding progress, so you’d better roll up your sleeves and get ready for some hard work. Just as with any other body part, developing huge guns requires a lot of dedication and consistent work, regardless of your genetic potentials or disadvantages. The routine described above is only one way to build rock hard arms – use these exercises and their variations to upgrade your arm training routine and spur new awesome gains. If you want greatness, you’ll have to think outside of the box and this routine is the first crucial step in that direction, given that your nutrition and sleep are already in order. Good luck!