Treino Completo Para Deixar o BÍCEPS MAIS LARGO

Summary

This training script offers a strategic four-exercise routine designed to thicken and widen arms, targeting the brachialis and brachioradialis muscles. It begins with high-load barbell curls using a W bar for comfort and intense muscle activation. Next, a hammer curl with a rope on a low pulley is introduced, with a twist to maximize bicep engagement. The third exercise, double bicep curl, focuses on the 'short head' of the bicep for thickness. Lastly, a reverse curl is included to work the brachioradialis, contributing to a wider arm appearance. Each exercise comes with tips for proper form and intensity, with the goal of achieving impressive arm development in a short period.

Takeaways

• 💪 The training is designed to thicken and widen arms through a strategic sequence of exercises.
• 🏋️‍♂️ The first exercise is the barbell curl with a W bar, targeting the brachialis muscle and emphasizing the lateral aspect of the arm.
• 🔑 High load is recommended for the barbell curl to activate more motor units and increase muscle activation.
• 🤏 The W bar provides comfort and allows for varying grip widths to suit individual preferences.
• 📏 Keeping the elbow at the side of the body is crucial for proper form and to isolate the arm muscles.
• 🤔 Lalá's tip for the curl involves leaving the arm slightly forward to maximize bicep stretch without losing tension.
• 🤲 The second exercise, hammer curl with a rope on a low pulley, targets the brachioradialis and brachialis muscles.
• 👊 Lalá's tip for the hammer curl includes extending the forearm and hand outwards to engage the muscles more intensely.
• 💪 The third exercise, double bicep curl, focuses on the 'short head' of the biceps to make them appear thicker.
• 👂 Lalá's tip for the double bicep curl involves a wrist twist to better engage the biceps during the exercise.
• 👐 The fourth exercise, reverse curl, primarily works the brachioradialis, contributing to a wider arm appearance.
• 🔄 Full extension of the arm during the reverse curl is important to stretch and work the muscles effectively.
• 🔗 The training combines strategies to engage not just the biceps, but also other muscles to create a more aesthetically pleasing arm.

Q & A

What is the main goal of the training described in the script?

The main goal of the training is to make the arms thicker and wider, focusing on developing the biceps and other arm muscles.

How many exercises are included in this arm training routine?

There are four exercises included in the arm training routine.

What is the first exercise mentioned in the script and what muscle does it target?

The first exercise mentioned is the barbell curl with a W bar, which targets the brachialis muscle, located below the biceps.

Why is high load recommended for the barbell curl with a W bar?

High load is recommended to work the muscle intensely, activating more motor units and keeping the muscle activated for the rest of the training.

What is the purpose of using a W bar for the barbell curl?

The W bar is used to provide more comfort during the exercise and to allow for a more effective grip.

What is the 'Lalá's tip' mentioned in the script and how does it enhance the exercise?

Lalá's tip involves leaving the arm slightly forward instead of at the side during the barbell curl, which allows for a greater stretch of the biceps without losing muscle tension.

What is the second exercise in the routine and what does it focus on?

The second exercise is the hammer curl with a rope on a low pulley, focusing on the brachioradialis and the brachialis muscles.

Why is a neutral grip important for the hammer curl with a rope?

A neutral grip is important to ensure that the work is focused on the intended muscles and to avoid unnecessary strain on the wrists or shoulders.

What is the 'Double Biceps' exercise and how does it differ from regular bicep curls?

The 'Double Biceps' exercise is a variation of the bicep curl that focuses on the short head of the biceps, working it in a more elongated way to stimulate growth and thickness.

What is the role of the reverse curl in the training routine?

The reverse curl predominantly works the brachioradialis muscle, contributing to a wider and more lateral aspect of the arm.

What is the final exercise mentioned in the script and what muscle does it target?

The final exercise mentioned is the reverse curl, which targets the brachioradialis muscle, running from the side of the arm, through the elbow, and ending at the forearm.

What is the significance of keeping the elbow at the side during the exercises?

Keeping the elbow at the side ensures that the focus remains on the arm muscles and prevents the chest and shoulder muscles from taking over the movement.

What is the 'Muscle 60d' mentioned in the script and how can it help achieve results?

Muscle 60d is a program mentioned in the script that claims to deliver a year's worth of results in just two months by using strategies like those demonstrated in the training routine.

Outlines

00:00

💪 Intense Arm Training with Barbell Curls

The first paragraph introduces a specialized arm training routine aimed at increasing arm girth. It emphasizes the use of the barbell curl with a W bar as the first exercise due to its effectiveness in targeting the brachialis muscle, located beneath the biceps. The trainer suggests using a high load for this exercise to engage more motor units and activate the muscle intensely. The correct form is detailed, including keeping the elbow at the side of the body and maintaining a stable shoulder. A tip from Lalá is introduced to enhance the exercise's intensity by stretching the biceps without losing muscle tension.

05:01

🤜 Targeting the Brachioradialis and Brachialis with Hammer Curls

The second paragraph focuses on the hammer curl exercise using a rope on a low pulley to target the brachioradialis and brachialis muscles. The trainer advises positioning oneself close to the pulley and maintaining a neutral grip with a rope or two handles. The importance of keeping the elbow at the side and not allowing it to flare out is highlighted to ensure the focus remains on the bicep muscles. Lalá's tip is expanded upon, suggesting a hand and forearm manipulation to maximize muscle engagement. The paragraph also introduces the double bicep curl, emphasizing its role in thickening the biceps, with a tribute to bodybuilding legend Coleman.

10:02

🏋️‍♂️ Advanced Bicep Training Techniques

The third paragraph delves into advanced bicep training techniques, specifically targeting the 'short head' of the bicep to achieve a thicker arm appearance. The double bicep curl is described in detail, with instructions on positioning and form to ensure maximum muscle engagement without involving the chest muscles. The trainer also introduces a twist in the wrist during the exercise to further intensify the bicep work. The paragraph concludes with the fourth exercise, a reverse curl, which primarily targets the brachioradialis but also contributes to arm width and thickness.

📈 Comprehensive Arm Development Strategy

The final paragraph wraps up the arm training routine by emphasizing the importance of full extension of the arm during exercises to stretch and strengthen the muscles. The trainer discusses the overall strategy of the workout, which includes not only bicep exercises but also targeting other muscles to create a more aesthetically pleasing arm. The paragraph mentions the Muscle 60d program, which promises significant results in a short period, and invites viewers to check out a scientifically designed triceps workout for further arm development.

Keywords

💡Barbell Curl

Barbell Curl is a fundamental weightlifting exercise that targets the biceps, a muscle group in the upper arm. In the video, it is emphasized as the first exercise due to its ability to intensely work the brachialis muscle, which is located below the biceps. The script mentions using a 'W bar' for comfort and high load to activate more motor units, illustrating the exercise's importance in achieving thicker arms.

💡Brachialis

The brachialis is a muscle located beneath the biceps and is targeted in the barbell curl exercise. It plays a crucial role in flexing the forearm towards the shoulder. The script explains that working this muscle can lead to a more lateralized and fuller appearance of the arm, which is the main goal of the training.

💡High Load

High load refers to lifting a heavier weight with the intention of activating more muscle fibers and motor units. In the context of the video, the trainer advises using a high load for the barbell curl to ensure intense muscle activation, which is essential for muscle growth and achieving wider arms.

💡Hammer Curl

Hammer Curl is an exercise that targets the biceps and brachioradialis muscles using a neutral grip. The script describes using a rope attachment on a low pulley to perform this exercise, which helps to engage the muscles differently and promote growth, contributing to the overall goal of thicker arms.

💡Brachioradialis

The brachioradialis is a muscle in the forearm that runs from the side of the arm, through the elbow, and connects to the forearm. The script mentions that the hammer curl works this muscle, which is important for overall arm development and achieving a fuller appearance.

💡Lalá's Tip

Lalá's Tip is a technique mentioned in the script to make exercises more intense. For example, during the hammer curl, the trainer suggests extending the hand outwards at the end of the movement to engage the muscles more fully. This tip is used to enhance the effectiveness of the workout and promote better results.

💡Double Bicep Curl

The Double Bicep Curl is an exercise that targets the 'short head' of the biceps, aiming to make the biceps appear thicker. The script describes using a specific machine with two pulleys and emphasizes the importance of keeping the elbow stable and close to the body to maximize the stretch and work on the biceps.

💡Reverse Curl

A reverse curl is an exercise that primarily targets the brachioradialis muscle. The script explains that even though it's an exercise for the forearm, it contributes to the overall width and thickness of the arm by working the muscles that extend from the elbow to the forearm.

💡Muscle Activation

Muscle activation refers to the process of engaging and contracting specific muscle groups during an exercise. The video script discusses the importance of muscle activation for exercises like the barbell curl and hammer curl, as it leads to better muscle growth and the desired thicker arm appearance.

💡Motor Units

Motor units are the combination of a motor neuron and the muscle fibers it innervates. The script mentions working more motor units by using a high load, which means more muscle fibers are being activated during the exercise. This is important for muscle hypertrophy, or growth, which is the main objective of the training.

💡Muscle Hypertrophy

Muscle hypertrophy is the increase in muscle fiber size and is the result of increased protein synthesis within the muscle cells. The video script focuses on exercises and techniques that promote muscle hypertrophy, such as high load barbell curls and targeted exercises for the brachialis and brachioradialis, to achieve thicker arms.

Highlights

Training designed to thicken and widen arms with strategic exercise order.

Barbell curl with W bar targets the brachialis muscle for lateral arm development.

High load recommended for the barbell curl to activate more motor units.

W bar provides comfort and can be adjusted for personal grip preference.

Proper form includes keeping the elbow at the side of the body for effective brachialis work.

Lalá's tip for intensifying the exercise by stretching the biceps without losing tension.

Hammer curl with a rope on a low pulley targets the brachioradialis and brachialis muscles.

Use of a neutral grip with a rope or alternative for better muscle engagement.

Maintaining proper form in the hammer curl to prevent shoulder flexion.

Lalá's advanced tip to enhance the hammer curl by forcing the hand out for deeper muscle engagement.

Double bicep curl focuses on the 'short head' of the biceps for thickness.

Double bicep curl named after the bodybuilding pose and its association with Arnold Coleman.

Technique for double bicep curl to ensure proper muscle stretch and engagement.

Lalá's tip for double bicep curl includes a wrist twist for intensified bicep work.

Reverse curl exercise primarily works the brachioradialis for a more lateral arm appearance.

Importance of full extension in the reverse curl for better muscle stretching and work.

Strategic inclusion of forearm exercises to contribute to overall arm width and thickness.

Muscle60d program promises significant results in a short period with these training strategies.

Link provided for a scientifically designed triceps workout to complement arm training.

Transcripts

Complete training to make your arms thicker. Many people want

wider arms and don't know what to do, and in this training you will get the result.

There will be 4 exercises placed in strategic order to get the result on your arm.

The first of them is the barbell curl with the W bar.

The barbell curl comes strategically at this moment

because it is an exercise that works

your arm intensely, it will be able to direct

more work to a muscle that you may not even know about, the brachialis ,

which is below the biceps, and it will bring you precisely

the most lateralized aspect of your arm. Here, one thing I want you

to do in this exercise: high load. High for you, not to exaggerate,

I want you to put this muscle to work intensely, this way we work

more motor units, and have the muscle more activated for the rest of the training.

First, why a W bar? To bring you more comfort. I'm going to make the grip,

you can take it here, the way I'm taking it, you can take it more closed,

or you can take it more open. Where are you going to get it? Get it here, bro.

- The trickster's prank! - Go wherever is most comfortable.

I like this footprint here. The elbow is at the side of the body the entire time. This is

very important. With a stable posture, wide leg distance,

you will flex your elbow as much as you can, and come back. Flex,

and come back. Back to where? If I leave my arm here at my side,

the bar touches my thigh. This is a problem? No, but we can make it better.

You will go up as far as you can while keeping your elbow at your side. If I go any higher,

look what happens to my elbow. Keep it at your side, extend your arm,

and flex it as much as you can. Shoulder detail: it needs to be stable

and some people make the mistake of raising the shoulder, or making

these movements. Stable shoulder, just moving the arm.

I'll teach you Lalá's tip to make exercise more intense.

I told you to leave your arm at your side. This is the normal exercise, and I told you

that it stops when it goes down. You will

leave your arm a little forward, not much.

With this, I will be able to stretch my biceps as much as possible

without losing muscle tension. Let's see how it goes? Arm at side, bar against.

Arm goes forward, not much. He gets out of here...

Now, I do the exercise. I stretch as much as possible and contract.

This without losing even a moment

of tension in these muscles. The 2nd exercise on

our list to make your biceps wider

and thicker, we will do a hammer curl with a rope

on the low pulley. And there's something I'm going to add to make him angrier. The hammer itself,

you leave the pulley as low as possible and go get a rope. If you don't have a rope,

- which is very difficult. - Sometimes they stole,

- at my gym they stole hair clips. - Yeah, people really take it.

I need you to have something to have a neutral grip. You can

put two handles on, but you need to have this neutral grip. You will position yourself

close to the pulley, you don't need to be far away. Realize, I'm half a foot away from the pulley.

My arm is at my side, with a straight posture. Knee...

To be more stable and comfortable, you can. With your body like this, elbow here,

supported, you will flex as much as possible. It will extend to the point

where you maintain the contraction of your biceps and flex it as much as you can.

Notice that the arm flexes until the moment my hand is in front of the chest?

There are people who say they have to go higher. Look what happens. See my elbow.

Did you notice that the elbow came out? If it comes out, it's no

longer elbow flexion and extension work,

I'm doing shoulder flexion work. In other words, it's something else. What we need?

Elbow to the side. Flexes and extends. What happens here? We are working

the brachioradialis, which runs from the side of your arm, through

your elbow and comes to your forearm, and we are working on a more internal muscle, below

the biceps, called the brachialis. If you look, this entire volume here is responsible

for the brachialis, that is, we were able to place greater emphasis here.

Now let's use Lalá's tip to make

this exercise Rock 'n' Roll. You've learned

- like the hammer curl does here. Now... - Why can't I just do it, Lalá?

You can, but you're here with us, and you want more, to be angrier!

- With thicker biceps. - That's it, thicker biceps, that's it.

- Do you want to have thick or thin arms? - I want it thick...

So let's make it thick! You already understand what this does, right?

Look what I'll do with my hand and forearm. I arrived at the end...

You got it. Again. I'm going to force

my hand out, and with that I can reach more of all the muscles

that I just explained. The elbow is closed here,

but the forearm and hand go outwards, and you will

clearly feel these muscles working. You see, Ranizito?

- How much do you have? About 35 arms? - The 3rd exercise

of our training will focus on this region of your biceps.

We call it "short head". What's the issue? We are intensifying

the biceps on one side and the other, to make the biceps thicker.

- Wide, Lalá, not thick. - Wide, thick, it will have a great arm!

Let's do the double bicep curl. When you put your arm in this position, you stretch

this guy more, so we will work him in a more elongated way, stimulating him

even more, and this exercise is called double biceps because it is the name of a

bodybuilding pose, the Double Biceps pose. Biceps, and when we talk about this, we remember

the great Coleman, who loved doing this exercise, and when talking about biceps,

Coleman is a great reference. The two pulleys at the top,

one on each side, and you are in the center of the

device. I like to look up, I can see

the center of the machine. You will take a step forward just to

place the handle exactly in line with your shoulder.

You will notice that the shoulder is a little in front of the handle, and this will help

to stretch the muscles. Palm up, elbow stable,

and you will bring your arm next to your ear. The hand, right?

The hand comes to the side of the ear. Important point here:

keep your elbow where it is. Very easily

you can do this. Did you notice that the elbow came forward?

This happens because your chest enters the game and steals the show.

- Rascal! - No shame, just get into the game.

No, leave him aside.

Your elbow at your side, and you bring your hand next to your ear.

Here we managed to include Lalá's Tip to intensify this work.

You will cause a slight twist in your wrist, bringing your pinky

closer to you. With this fabric gauntlet, you can

make it yourself. See you're in the middle? I'm going to run the tape a little

and with that, see how my grip is different. Before, she was like this.

A straight grip. Place it diagonally, and with this you will bring

your pinky closer to your face than your index finger, and the fact of placing this twist,

as the biceps has a supinating role, it will work better

and more intensely. The fourth exercise from our

intern to make your arms long, thick,

and Rani likes to say "thick", we will do an exercise that isn't even

directly for the biceps. We will do a reverse thread.

This reverse curl predominantly works the brachioradialis.

We're talking about a muscle that goes from here, goes through your elbow and ends here.

It's an exercise for the forearm, but let's work on it and give

our arm a more lateral aspect. We have a W bar,

but you can also do it with a straight bar. Personally, I like doing it more

- with the W bar. - With the pie, right?

- Would you rather take the pie than the straight line? - I prefer the pie, it's more anatomical,

I can handle it more deliciously this way. The grip will always be

pronated, that is, with the palm facing

down. You will notice that the curve of the bar rests

on my thumb, and with my elbow closed I will flex

and extend. Another important point: look at how I extend my arm below, and how I flex it

to the end, the limit, keeping my elbow at my side. We are sending work

to this region, and with that

your arm becomes wider, because it is the one that

is here. If you analyze it, here is the biceps,

and look here, it is a different muscle. We are using

strategies to make your arms wider,

even thicker. A common mistake is people not extending

their arm fully. The person does this: stop here and come back.

What do I want from you? I want you to

extend your arm, and you can even use force to extend it,

because you will stretch your muscles more and you will have to work

harder on them. I want you to pay attention to the strategy

we are building. It's not just arm training, I add other muscles

to build a more beautiful arm, which has the look you want,

and it's strategies like these that I use in my programs. Muscle 60d

delivers a year of results in 2 months with strategies like this. The link is below,

for you to see, and in this video, we have a scientifically designed workout

for the triceps, which is the key to getting

big arms. You will complete the training now

with the training in this video. Your arm training will be amazing!