The unique aspect if you will of biceps development is to go beyond isolation movements and consider muscular development of the entire body. Peculiar to consider but one of the best routes to develop larger, more muscular arms is through pulling movements as well as Squats. This is an odd aspect for the young lifter to consider but ultimately carves out two unique ‘iron-game’ observations:
• Within compound movements you lift a weight in your hands best with your legs • Given that power is being generated from the legs and with the understanding that the lower body is significantly stronger, the upper half is ‘forced’ to manage a greater load.
This provides a further unique conclusion of the super-compensatory effect of greater upper body, obviously inferring arm development, by placing emphasis upon compound movements. Quite naturally this points out the error in many modern day training approaches that focus entirely upon isolation exercise without the core movements of resistance training, which are:
• Squat • Deadlift • Snatch • Clean • Jerk | Press • Bench Press
Each of these movements has a broad array of variations and adaptations to suit different equipment (i.e. a Med Ball Scoop throw is a materially fine option to performing a Power Clean), training concerns and settings. These movements are equally scalable to suit level of expertise and with the guidance of a exercise professional can be learnt quickly and used with optimal effectiveness.
Hence the great ‘secret’ to arm training might not be strictly with say biceps training but ensuring your perform Squats, Pulls and the like.
Or in another way of phrasing, this is why you Squat in the Squat rack.
Prepared by John Davies
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