Recently there's been a trend of abbreviated training routines. In these routines, basic compound movements such as the bench press and barbell rows are emphasized, but direct arm work is nonexistent. The argument that's asserted for such routines is that direct arm work does very little to incur hypertrophy. Supposedly, the hypertrophy derived from direct arm work is negligible at best.

Well, I'm here to tell you that if you want bigger arms, you need to train them directly. I bet you're saying, "Duh, Einstein. I never stopped training my arms." Yes, yes, most trainees are reluctant to give up their concentration curls and cable pressdowns, but who's ever gotten big arms off of concentration curls and cable pressdowns alone? And don't think you're getting bigger arms from dips, barbell curls and close grip bench presses either. Compound exercises alone will not help you achieve bigger and more muscular-looking arms.

1. Inappropriate exercise selection
2. Inappropriate set totals
3. Inappropriate repetition protocols

Inversely, there are number of reasons why some trainees maintain or even temporarily increase their arm size on abbreviated programs. For one thing, since most trainees never properly train their arms, not much growth is gained. So when these trainees employ an abbreviated program, they don't lose much arm mass at all. How can you lose what you never even gained in the first place?

Now some trainees may increase their arm size on abbreviated programs, but this is due to a sudden drop in training volume. Much of the increase in arm size is due to water weight. This sarcoplasmic hypertrophy is due to the accumulation of muscle glycogen resulting from a lack of direct training. Sarcoplasmic hypertrophy is temporary and only lasts for a few days.

To properly train your arms, you need to understand the fiber composition of your upper arm muscles.

FAST-TWITCH, FAST-TWITCH, FAST-TWITCH!

Yes, your arms have a high amount of fast-twitch muscle fibers. So it makes sense that if you want to maximize the size of your arms, you must stress the fibers with the greatest growth potential.

Question is: where are these fast-twitch fibers?

Target #1: The Brachialis

While your biceps have a mix of fast and slow-twitch fibers, the misnamed "lower biceps" or brachialis is composed primarily of fast-twitch fibers. Even though it is only the size of a golf ball, the brachialis is situated underneath your biceps next to the inside of your elbow. With regards to symmetry, this is a strategic location on your arm. Develop the brachialis, and its increased size will push the biceps up and give you greater biceps "peak." Greater biceps peak adds to greater arm girth.

Exercises that target the brachialis include Zottman curls, hammer curls (incline and standing), and preacher curl variations. Preacher curls can be done in a variety of ways, such as barbell preacher curls, one arm dumbbell preacher curls, and reverse grip EZ-curl bar preacher curls.

Target #2: The Triceps Long Head

Of the three triceps heads (lateral, medial, and long head), the long head of the triceps is the meatiest of the three. Even when the lateral and medial heads are fully developed and the long head is underdeveloped, the long head is still comparable in size.

Whereas the lateral and medial heads have a mix of fast and slow-twitch fibers, the long head is comprised primarily of fast-twitch fibers. So when the fibers of the triceps long head are properly stressed, they develop tremendous size.

Now while the bench press, close grip bench press and dips are excellent mass builders for the lateral and medial triceps heads, the long head is almost inactive during these exercises. This is one reason why abbreviated programs can never fully develop the upper arms.

Exercises targeting the long head are 1) lying flat bench triceps extensions with an EZ curl bar and 2) lying decline extensions with an EZ curl bar. If you perform either one of these extension movements in conjunction with a pressing movement, then you will
develop thick, full triceps. Performing lying triceps extensions with a straight barbell or dumbbells, however, will shift the emphasis to the lateral heads.