The video discusses the importance of training and developing the tricep and bicep muscles to get bigger arms. It emphasizes the effectiveness of certain exercises that have been around for a long time. The speaker outlines 10 arm exercises that should be performed to add inches to the arms. These exercises include the barbell bicep curl, dumbbell spider curl, barbell close grip floor press, skull crusher, dip, dumbbell bicep concentration curl, dumbbell kickback, chin up, tricep push down, and easy bar preacher curl. The speaker also provides workout programming principles and strategies like supersets and drop sets to create a killer arm workout. The exercises are not only effective but also efficient at helping the arms grow. The speaker encourages viewers to focus on three to four of each bicep and tricep exercises per arm workout and to get stronger on each of them over time. The video ends with a call to action to subscribe to the channel for more help, and to visit the website for programs that are proven to help burn fat and build muscle efficiently.
1. The tricep makes up 60% of the upper arm size, while the brachialis and bicep make up the remaining 40%. These three muscles are crucial for training and developing bigger arms [Document 1].
2. There are 10 arm exercises that can be performed to add inches to the arms [Document 1].
3. The exercises include the barbell bicep curl, dumbbell spider curl, barbell close grip floor press, skull crusher, dip, dumbbell bicep concentration curl, dumbbell kickback, chin up, tricep push down, and easy bar preacher curl [Document 1].
4. The barbell bicep curl is a powerful exercise that allows the use of both arms at the same time [Document 1].
5. The dumbbell spider curl is an exercise that eliminates momentum and cheating because it requires the user to lay flat down on a bench [Document 1].
6. The barbell close grip floor press limits the range of motion and makes the user come to a dead stop, which relaxes the muscles and eliminates the stretch reflex [Document 1].
7. The skull crusher is an effective tricep exercise that can be done on an incline to create a very intense stretch and contraction on each rep [Document 1].
8. The dip is one of the oldest and most effective tricep exercises. The goal is to eventually do dips with extra weights strapped to the body [Document 1].
9. The dumbbell bicep concentration curl is a great exercise for building up the biceps. The exercise itself is straightforward and requires two parallel bars that are high enough off the ground to perform dips [Document 1].
10. The dumbbell kickback is a powerful compound exercise that works the upper body lower, increasing the amount of tension placed on the tricep throughout the exercise [Document 1].
11. The tricep push down is a common but effective cable exercise. The exercise requires positioning the pulley at the top of the cable cross with an easy bar attached [Document 1].
12. The easy bar preacher curl is one of the most effective bicep exercises because it eliminates cheating and still allows the use of heavy weight [Document 1].
13. The exercises can be put into a workout by supersetting a bicep exercise with a tricep exercise on every set, or by combining two bicep or two tricep exercises together [Document 1].
14. The aim is to add mass to the arms by focusing on three to four of each the bicep and tricep exercises out of the 10 per arm workout [Document 1].
15. The exercises are designed to help the arms grow by overloading them [Document 1].