Hypertrophy Past and Present 042 How to build the biggest arms possible
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Mar 9, 2026 A deep dive into routines and exercises that bias different arm muscles. They dissect classic Golden Era biceps and triceps work and why some lifts favor the brachialis or brachioradialis. Expect talk on chin-up mechanics, cheat curls, preacher and concentration curl effects, and why variety matters for recruiting more muscle. Programming tradeoffs, volume, frequency, and recovery get practical attention.
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Preacher Curls Target The Brachialis Not The Biceps Peak
- Preacher curls bias the brachialis by shifting peak resistance toward the extended elbow and elevating the shoulder to shorten biceps brachii.
- Chris cites a damage study where only the brachialis swelled after preacher eccentrics, implying targeted stimulus.
Chin-Ups Mostly Work Brachialis And Brachioradialis
- Chin-ups (supinated) are often mislabeled as "biceps" exercises because biceps brachii can switch off when acting as a shoulder flexor.
- Chris explains the top-of-range sticking point is usually brachialis and brachioradialis, not biceps brachii.
Lab Voluntary Activation Tests Miss Gym Recruitment Gaps
- Laboratory voluntary activation tests understate real gym deficits because they test stable, unilateral positions at specific joint angles.
- Fibers that produce other actions (e.g., supination) can be activated but won't add torque in the test, masking non-recruited fibres relevant for hypertrophy.