How to Train ARMS for Growth | Science Explained (10 Studies)

Summary by Krater

This video breaks down the anatomy and science of training the biceps and triceps, examining EMG activation studies for various exercises, grips, and arm positions to optimize hypertrophy.

From the video

Answers: What is the science-based approach to training biceps and triceps for maximum hypertrophy?

• bicep and tricep anatomy
• EMG activation in arm exercises
• grip width and forearm rotation effects
• compound vs isolation movements for arms
• eccentric overload and stretch-mediated hypertrophy

Exercises

• pull up · pull up bar
• chin up · pull up bar
• inverted barbell row · barbell
• barbell curl · barbell · 4-8 reps
• EZ-bar curl · EZ-bar · 4-8 reps
• dumbbell curl · dumbbells · 4-8 reps
• cable curl · cable machine
• preacher curl · preacher bench and dumbbell
• incline curl · incline bench and dumbbells
• medicine ball pushup · medicine ball
• bench press · barbell and bench · 4-8 reps
• tricep pressdown · cable machine
• overhead tricep extension · cable machine

What it concludes

• Biceps brachii had significantly higher EMG activation during the chin-up than during the pull-up.
• Inverted barbell row elicits 77% activation relative to maximum voluntary contraction of the biceps brachii.
• Compound vertical and horizontal pulling movements elicit high levels of biceps activation, but are better seen as back builders rather than bicep builders.
• A pronated or palms-down grip curl shows less than 40% activation relative to a supinated grip.
• Combining exercises where the shoulders are more extended with exercises where the shoulders are more flexed is best for recruiting all regions of the biceps evenly.
• A flat bench angle is better for triceps than decline, incline, or vertical presses according to Barnett et al.