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I spent the whole day reading research and analysis of glute activation by "The Glute Guy" Bret Contreras, with the hopes of writing something interesting about how to build more aesthetically pleasing and athletically capable booty. I actually learned a lot today, and definitely have a lot that I need to read, and re-read. My brain is fried though, so you get to read about something that's a little more straightforward.

BUILDING SWEET ARMS

Every guy that's ever lifted a weight has wanted bigger arms. Sure, lots of guys have the primary goal of getting stronger. They may say they don't care about their arm size, but they're lying to themselves. They certainly wouldn't mind having bigger arms, and would probably be pretty excited if they somehow acquired them on accident.

Let's just assume that everyone wants bigger arms, so... how do we get them?

1. Get bigger everywhere else. No, I don't mean going on a massive bulking phase where you add more bodyfat than muscle. I mean getting bigger and stronger in your forearms, posterior chain, and upper back, and adding quality pounds of lean muscle across your entire frame. Why? You arms are an extension of your torso. Your torso is rooted in your legs. You won't be able to express force through your arms without prerequisite strength in your upper back to stabilize your shoulder and strength in your abs/low back/glutes/hamstrings to stabilize the load that's above your center of gravity. Also, the body will be stubborn about adding lean mass in the first place, but if it's going to grow, it will want to do so somewhat symmetrically.

So that's key number one. Get bigger and stronger. I bet you could have figured that out.

2. Use heavy compound movements. Movements that utilize more than one joint send a higher anabolic signal than movements that use a single joint. Multi-joint movements create a higher hormonal reaction and thus a greater anabolic effect. They also provide a greater neural stimulus (and adaptation) which is required to have a high rate of force production.

What would be some good compound movements? Chin-ups are great, as they use the biceps, forearms and upper back. Dips are great, using the triceps, forearms, pecs, and front delts. I'd also add the deadlift, as it uses... pretty much every muscle in the body, including the forearms and upper back (which are obviously important in gaining arm size)

Chins. Dips. Deadlifts. Rows. Presses.

So that's key number 2. Get bigger and stronger in big compound lifts. I bet you could have figured that out.

3. Use fat bars.

A thicker bar has a huge systemic effect on the musculature of the arms. The wider grip makes the forearms work significantly harder, turning on motor units which would otherwise lay dormant. And, forearm size is highly correlated with the ability to add size to the upper arms.

Fat bars, or fat grip attachments also increase the recruitment of the brachialis which is a very underrated element of the upper arm musculature.

4. Perform lifts at different angles, focusing on angles that hit target areas of the muscle.

This is the one area that most meatheads are probably most familiar with. Although, they probably don't have a very good understanding of how to apply it. So, here are some pointers.

The long head of the tricep is lazy. It doesn't like to work unless it's stretched (with the humerus abducted), or unless you're maximally pressing. So, a good way to recruit it is to 1. press heavy, and 2. extend the arm at the elbow with the humerus pulled away from the body. It's also the largest part of the tricep which should comprise roughly 2/3 of the upper arm, so it's kind of important.

I have 2 tips about training the biceps that I'd like to share. The first of which is about exercises with a supinated (palms up) position. If you're using a dumbbell and doing a supinated curl, make sure to grip the dumbbell with your thumb at the top. This will increase the recruitment of the short head of your bicep, which plays a role in wrist rotation. By creating an uneven weight with more torque at the bottom of your palm, you increase the torque on the bicep and thus the tension that must be created by the muscle.

The second tip is a simple rule that has helped me throughout the years. "Row up, curl down." When performing a row, you'll be able to use more weight than you can when you do a curl. So, row with your palms up to increase the bicep activation on the heavier movement. when you curl, curl with your palms down to increase the activation of the brachialis and forearms. This rule is in no way absolute, and should definitely be toyed with as you become more advanced. For beginners though, or an intermediate/advanced trainee who is stalling, it can be a huge help.

Hope these tips help.

-Corey