I couldn’t get my arms to grow for years. But, I went to the drawing board (AKA I read some research), and am proud to say that I’ve cured my puny arm syndrome. Here are the three methods I used.
Method #1 Do Better Exercises
Biceps
The biceps are the most often trained muscle by guys in the gym. So, why doesn’t everyone have twenty inch pythons?
Well, most guys use awful form when they train their biceps. They swing the weights back and forth in an attempt to do as many reps as possible with a weight that’s too heavy.
Plus, I don’t think that most people are doing the one exercise that could blow their biceps up.
The barbell and dumbbell curl are fine exercises. But, they don’t keep stress on the muscle throughout the entire exercise. Meaning, during a barbell or dumbbell curl, your biceps are only working through part of the exercise.
This is due to the biomechanics of both exercises. The elbow, as a simple hinge joint, dictates that the weight travels up in a circular motion. As a result, the gravitational torque and the resistance curve of the exercise increase as you bring the weight up. Since the strength curve of the elbow flexors does not increase in parallel, this creates a mismatch between your strength curve and the exercise’s resistance curve. Quote from → Curl and Fly Tweaks: Advance Your Chest and Biceps Training
Also, there’s a problem with the range of motion of the dumbbell and barbell curl. The barbell hits the legs at the bottom of the exercise, which limits the length of the exercise. The dumbbells become a problem when you get strong enough to use heavier weights. The heavier the dumbbell, the bigger the dumbbell, and if the dumbbell is too big, it’s going to smack against your leg too.
I give you, the bayesian curl,