FEEL BETTR

FRIDAY MOTIVATION

EXERCISE OF THE DAY

BACK DETAIL 🔓

LIFT BETTR

2 ARM EXERCISES YOU’RE MISSING 💪

Are you trying to build bigger arms, but you can't seem to get that full look no matter how many curls you do?

If you're serious about building well-rounded arms, you need more than just standard bicep curls in your training regimen. You need to choose moves that can help grow the muscles around the biceps to help give that big, full look. 

Targeting More Than Just the Biceps

When most people think of building big arms, the biceps brachii often gets all the attention. While bicep curls are great for targeting the bicep, hammer and reverse curls hit additional muscles that are critical for both size and symmetry:

1. Hammer Curls:

   • Target the brachialis, a big muscle that lies underneath the biceps. Building the brachialis pushes the biceps up, making your arms appear thicker and more defined.

   • It also engages the brachioradialis, an essential muscle in the forearm, contributing to overall arm strength and aesthetics.

2. Reverse Curls:

   • Focus primarily on the brachioradialis, which enhances forearm size and improves grip strength—vital for heavy pulling movements like deadlifts or rows.

   • Reverse curls can help grow the front of the forearm, making the entire arm appear bigger and in line with the newly built upper arm!

Improved Functional Strength

Both hammer and reverse curls mimic real-life movements, like carrying or lifting objects, making them more functional than standard curls. By incorporating these into your routine, you'll build impressive arms and enhance your ability to perform everyday tasks.

How to Perform Hammer Curls

Step 1: Grab a pair of dumbbells with each hand, palms facing your torso, in a neutral grip. Stand upright with your feet shoulder-width apart, your arms fully extended at your sides, and your elbows close to your body.

Step 2: Exhale as you bend your elbows, lifting the dumbbells toward your shoulders. Keep your palms facing each other throughout the movement. Avoid using momentum; keep your upper arms stationary while only moving your forearms.

Step 3: At the top of the curl, briefly pause and squeeze your biceps and brachialis.

Step 4: Inhale as you slowly lower the dumbbells back to the starting position. Repeat for the desired amount of sets and reps.

How to Perform Reverse Curls

Step 1: Grab an EZ bar, a barbell, or dumbbells that are relatively lightweight (you won't be able to curl as much as you can with a traditional curl).

Step 2: Grip the bar or dumbbells with a pronated (overhand) grip, palms facing down. Your arms should be fully extended, your elbows close to your body, and your shoulders relaxed.

Step 3: Exhale as you bend your elbows, lifting the weight toward your shoulders. Keep your wrists straight to avoid strain and your palms facing down. Keep your upper arms at your side while only your forearms move.

Step 4: At the top of the curl, pause briefly and feel the contraction in your biceps and forearms.

Step 5: Inhale as you slowly lower the weight back to the starting position. Repeat for the desired amount of sets and reps.

Variations and Progressions

These exercises also offer versatility. You can perform them with dumbbells, cables, or an EZ bar and adjust the tempo, range of motion, or grip to increase the intensity of the exercise. For example:

• Cross-body hammer curls emphasize the brachialis even further.

• Reverse curls with a slow eccentric phase maximize muscle tension and growth.

EAT BETTR

HOW MUCH PROTEIN PER DAY? 🥩

Protein is the most important macronutrient for muscle growth. Everyone knows protein = muscles, but how much?

For bodybuilders, determining the optimal amount of protein intake is crucial for maximizing muscle growth, recovery, and overall performance.

Take too little protein and risk leaving gains on the table.

Take too much protein and you’ll leave little room for other macros, waste money, and will never want to see another chicken breast again.

But how much protein do you need?

The exact amount depends on your age, training intensity, body composition, and individual needs. 

Bulking

When adding lean muscle mass, you’d think you need more protein than when cutting? It’s the opposite. You will be taking in more calories than you need and maintaining a positive protein balance, so you don’t need to overcompensate with extra protein.

Recommended Protein Intake: .72 to 1 g/lb of bodyweight

Cutting

When cutting, you’re eating less than you burn to help your body break down your fat stores. Unfortunately, you’ll also be breaking down muscle tissue and may not have enough protein to replace it. To minimize muscle loss, you’ll need to consume more protein than you would during a bulking phase.

Recommended Protein Intake: 1 to 1.3 g/lb of bodyweight

Quality Matters

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

THIS IS DISGUSTING 😡

To stage being harassed in the gym just to get clicks and views on social media is disgusting. - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Remember, align your actions with who you want to become. One step at a time!

BOOM 👊 - Joey Swoll