Q: In X-traordinary Arms you say that different exercises “affect different areas of the biceps and triceps.” Isn’t that just “bro science”—not based on any real research?
Hmm, are studies that are performed with magnetic resonance imaging bro science? We don’t think so. Our conclusions are the result of real muscle-group studies performed by Per A. Tesch, Ph.D., a professor at the Karolinska Institute in Stockholm, Sweden.
Steve met Per right after he had performed the research, and he explained that magnetic resonance imaging (MRI) can show which individual muscles or muscle heads are being used during different exercises. MRI shows the most stressed muscle segment “light up” more than others. For example…
In a wide-grip curl, the inner biceps head gets “lit” far more than the outer. What’s interesting about that is that the inner head gives the biceps more thickness, while the outer head contributes more to peak.
Sergio Oliva and Larry Scott both had very full, “football-like” biceps—big but more flat, lacking peak. Could it be because they both favored wide-grip curl moves—Sergio the standing wide-grip barbell curl and Larry wide grip preacher curls?
After Larry stopped competing, he decided to try to “re-shape” his biceps to a degree by using more narrow-grip curls to focus more on the outer head along with brachialis work—the brachialis muscles snake under the biceps and when developed, can push the biceps muscle higher.
Did it work? Absolutely—here is Larry at ages 24, 54 and 64. It was in his early 50s that he attempted to transform his biceps shape well before bro science ever existed…
MRI studies confirm that to stress the outer head for more peak, you need an “in” move—or narrow grip. One of the best is a concentration curl that angles your arm and hand toward your opposite shoulder. Hmm, wasn’t that a favorite of Arnold’s, who had an incredible peak on his biceps?
Of course, genetics have a lot to do with the size of your biceps and peak-ability. In fact, one of Arnold’s arms was peaked more than the other. However, focusing on the different heads can certainly make a difference, as Larry Scott showed in his later years.
So that’s some interesting info on getting thick, sky-high bi’s. What about sweeping tri’s?
There’s more on which biceps and triceps exercises focus on which heads in our X-Arms e-book, along with complete arm routines to get arms that are wide and high with sweeping size. The best brachialis move too so you can push your peak to snow-capped levels. By the way, that’s Jonathan’s arm on the cover below…
Note: We will be removing the X-traordinary Arms e-book from our website next week to streamline our X-Shop. As a special “going-away” offer, you can get this classic best-seller for only $7 before it’s gone (original value $24)…
> Get X-traordinary Arms* for only $7.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com