Check Compound Exercises All You Need for Your Arms

It is often said that compound exercises are better for building mass than isolation exercises because they allow you to lift more weight.

For example, I have heard that pull-ups are the best way to develop biceps because by pulling towards the chin, you can lift more weight than you can do with this twist.

Here is an example of the kind of things I mean:

“Chin-ups make the biceps work to make the arms bigger. Chin-ups force you to lift more weight. They force you to lift the weight of your own body. At 75 kg, a man like me can easily develop the strength to hit the chin.

“I can do weight push-ups with a repetition plate of 20 kg, which is equivalent to a total of 95 kg. Try doing bicep push-ups with a weight of 95 kg or even 75 kg. a larger weight is always better for muscle building. If you want to enlarge your arms, do pull-ups instead of curls.”

But if you think about it, it doesn’t make much sense.

Isolation exercises against complicated hands

The reason why you may be able to lift more weight during a compound exercise, such as a chin-up, compared to an isolation exercise, such as a barbell or dumbbells, is that several muscles do the job.

As for the dumbbell loop, the biceps are mainly responsible for transporting the weight from point a to point B.

But with the chin up, all the broad muscles, shoulders and biceps are involved.

The work is distributed among several different muscles so that you can lift more weight.

About the same story with complex lifting as with the bench press.

In a bench press, you can lift much more weight than in a single-joint exercise, such as a “skull helicopter”.

But that’s because the bench press involves the chest, shoulders and triceps, and the “Grinder” involves only the triceps.

The amount of weight you lift during a particular exercise is less important than the amount of work done by the muscles involved in that exercise.

Isolation exercises involve the use of lighter weights, as there are fewer muscles involved in the movement. But this does not make them less effective than complex exercises to stimulate the growth of a particular muscle.

If you only do difficult lifts, especially if you are relatively new to weightlifting, your biceps and triceps will continue to grow.

In addition, if you have several years of weightlifting on your shoulders and you are happy that your biceps and triceps are still the same size as they are today, these complete exercises for the upper body are suitable for you.

  • Complex exercises for biceps
  • Traction pumps
  • Pull-up with the inverted handle
  • Set of bent dumbbells
  • Reverse range
  • Rowing with the rope seated
  • Row with one-armed dumbbells
  • Complex exercises for triceps
  • Bench press
  • Jumps
  • Elevator
  • Press Bar
  • Bench press sitting with dumbbells
  • Vertical range

No direct training is required to develop a muscle group. This is one of the reasons why multi-joint exercises are such an effective way to use your time. They work several muscles and stimulate the growth of all these muscles.

A study published in the journal Medicine and Science in Sports and Exercise shows that a full-body workout performed three times a week for eight weeks was sufficient to stimulate the growth of biceps and triceps, even in trained participants [1].

Indeed, the pectoral press, the shoulder press, the afteral deadlift and the row of seats increase the size of the biceps by 7% on average. Triceps increased by an average of 6%. And all this without direct work with your hands.

However, if you want to maximize the growth of the arms, you should include single-joint isolation exercises for the biceps and triceps in your training program.

When a Brazilian research team compared a compound exercise (a row of dumbbells with only one arm) to an isolating exercise (a bicep curl), this resulted in an increase in biceps.

A group of untrained men performed loops with one hand and rows with the other hand for a total of eight weeks. Each exercise was performed twice a week, from 4 to 6 sets of 8 to 12 repetitions. An ultrasound scan was used to measure muscle growth.

The bicep curl led to a faster growth of the biceps, which increased in size by 11%. This was more than double the gain observed with biceps training with dumbbells, which increased by 5%.

However, the ability to lift difficult weights to stimulate the growth of biceps and triceps largely depends on the movement. Some difficult lifts affect the biceps and triceps more strongly than others.

Movements are performed with a grip under the armpits (for example, with dumbbells on the arms, chin-ups or with an inverted support), for example, biceps are worked harder, and deadlift movements are performed on the arm or in a neutral way.

The bench press performed by a relatively tight grip engages the triceps with more force than the same exercise performed by a wider grip.

Concluding observations

Even without direct work with your hands, your biceps and triceps will continue to grow. However, if you want to develop a specific muscle group with maximum potential, you should train it directly.

This means that if big hands are at the top of your priority list, then direct work with hands is a very good idea. If not, the workouts you do for your chest, shoulders and back should be enough to get the job done.

It is often said that compound exercises are better for building mass than isolation exercises because they allow you to lift more weight. For example, I have heard that pull-ups are the best way to develop biceps because by pulling towards the chin, you can lift more weight than you can do with this twist.…

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