Concentration curls and biceps brachii

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest arms possible. The episode begins with a Golden Era arm routine from Chuck Sipes, before assessing the best exercises for both minimalist and maximalist arm programming.

Key topics include:

• Chuck Sipes’ Golden Era arm routine (biceps and triceps)
• How different exercises bias the brachialis, brachioradialis, and biceps brachii
• Why chin-ups are not actually a great biceps exercise
• Voluntary activation deficits and why exercise variety matters
• The difference between minimalist and maximalist programming
• Why arm muscles fatigue and damage more easily than most people think