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BIGGER ARMS IN LESS TIME
Everybody who works out wants an impressive set of biceps.
Whether you’re male or female, a good set of arms, toned or huge, makes a statement about your physical condition. Without wearing ridiculous clothing, your arms are usually the most visible part of your musculature.
This article is about the best exercises you can do to add size to your arms in the shortest time possible.
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Vanity is the mother of invention
If you go to a gym you’ll see more variations on the biceps curl than just about any other exercise. Curls in the squat rack, concentration curls, curls with cables, curls with dumbells, curls lying down, curls standing up, curls on an incline bench, preacher curls, EZ bar curls, curls on the medicine ball, ad infinitum. It’s ridiculous and it’s misguided. Curls are not the most effective way to train the biceps, and the amount of training most people engage in is counterproductive.
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Compound VS Isolation
If you had to pick one exercise to grow your thigh muscles, would you pick an isolation exercise like leg extensions, or would you pick squats? How about your chest muscles, would you pick cable crossovers or a bench press? Most people will pick the compound exercises (squats and bench press) and that’s the right thing to do. But that line of thinking goes out of the window when it comes to training arms.
Compound exercises generate more growth than isolation exercises. Bicep curls and all of their variations are isolation exercises. The best compound exercise for your biceps is the chin up.
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Good Advice
To paraphrase Arthur Jones; ‘if you can do 20 chin ups and 20 dips, there’s not much more you can do for your arms’. Mr Jones may have been a thoroughly unlikeable character, but we shouldn’t let that blind us to his insights. A lot of people find chin ups hard, and they are, but that doesn’t mean they’re not superior to curls. As well as being the best single exercise for adding size to your biceps, chin ups help to stabilise and increase the range of motion in the shoulders, they are a good core exercise, and they’re a great back exercise.
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