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The journey to achieving robust and well-defined arms is more complex than it seems. It involves understanding the anatomy of your arms and the role of each muscle in your workout routines. This article will explore the intricacies of arm training, focusing on the various muscles involved and how best to engage them.
The term "arms" is quite broad and can be misleading. For a fitness enthusiast, it's crucial to differentiate between the two primary areas involved in arm training:
However, these muscles perform multiple biomechanical functions and participate in various upper limb movements. To fully understand which muscles to consider in arm training, you must consider both the anatomical and functional aspects.
The biceps brachii, often referred to as the biceps, is a large muscle situated between the shoulder and elbow. Composed of two muscle bellies, it is primarily responsible for forearm flexion and supination (external rotation).
The brachialis, located between the middle of the humerus and the elbow, is a powerful muscle that flexes the elbow joint. Contrary to popular belief, it is the main "motor" in elbow flexion, not the biceps.
The brachioradialis is a muscle of the forearm responsible for forearm flexion. It also deals with both pronation and supination, depending on the forearm's starting position, supporting the function of the biceps brachii.
The coracobrachialis is a small muscle located in the upper and medial part of the arm. It flexes and adducts the arm at the shoulder joint and helps stabilize the head of the humerus within the shoulder joint.
The triceps brachii, often referred to as the triceps, is a large posterior arm muscle made up of three heads: medial, lateral, and long. It is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles.
The anconeus is a small muscle located behind the elbow. It supports the elbow in full extension and assists the action of the triceps. It also prevents the elbow joint capsule from being pinched during movement.
The approach to arm training largely depends on your training objective. Whether you aim for specific strength or hypertrophy, different strategies apply.
Although it's often suggested to consider muscle fiber composition in training, it doesn't directly translate to growth in muscle volume. All muscles are composed of different types of fibers, and it's the white or intermediate fibers that have the greatest hypertrophic potential.
In general, smaller muscles like the arms, deltoids, calves, and abdominals are trained mainly to failure. This is because they put little strain on the central nervous system and global metabolism. However, it's crucial to train in different joint positions, fully exploiting the range of motion of the exercises.
When it comes to arm training, the most important measure is to vary the types of movement as much as possible, both in flexion and extension of the forearm. Here are some examples of exercises for both biceps and triceps:
Remember, everyone is unique, and what works for one person may not work for another. Listen to your body and adjust your workout accordingly. It's also important to note that achieving robust and well-defined arms requires consistency, so keep at it!