8 dicas essenciais para ganhar braço rápido

Summary

In this fitness-focused script, Leandrão emphasizes the importance of balanced arm development, highlighting the need to train both biceps and triceps for a well-proportioned physique. He outlines eight key guidelines for rapid arm growth, including training these muscle groups twice a week, focusing on weak muscles first, and incorporating specific exercises like bench presses and supine pull-ups to target them effectively. Leandrão also stresses the significance of training intensity and going to failure to stimulate muscle hypertrophy, while cautioning against excessive volume that could lead to overtraining. Additionally, he suggests the use of advanced training techniques to further enhance results.

Takeaways

• 💪 The importance of focusing on both biceps and triceps for overall arm development, as they are the two main muscles that make up the arm.
• 🔄 Tip number 8 emphasizes that you should not neglect either the biceps or triceps in your training routine.
• 🗓️ Schedule biceps and triceps training twice a week, while other muscle groups are trained once a week to ensure adequate focus on arm development.
• 🤔 Recognize that the triceps are often a weak point and should be given attention alongside the biceps for balanced arm growth.
• 📅 Organize your weekly training to include synergistic muscle groups with biceps and triceps, such as chest and back, to maximize efficiency.
• 🏋️‍♂️ Incorporate more bench press exercises in chest workouts to further engage and develop the triceps.
• 🤸‍♂️ When training back, focus on supinated grip exercises to target the biceps more effectively.
• 🚫 Accept that you may not achieve perfect symmetry or size in all muscle groups and instead aim for a proportional and symmetrical physique.
• 📉 Start your training period focusing on your weaker muscles to correct imbalances and improve overall body shape.
• 🚫 Avoid excessive training volume for biceps and triceps to prevent overtraining and allow for optimal muscle recovery and growth.
• ⚡️ Intensity is key for arm growth; train to failure in your sets to stimulate maximum muscle hypertrophy.

Q & A

What is the main contradiction students often express about their arms according to the transcript?

The main contradiction is that students want to focus on their biceps to make their arms bigger, but they also mention that their arms are small, which implies they might be neglecting the triceps, an equally important muscle for arm size and strength.

What are the two main muscles that make up the arm, as mentioned in the script?

The two main muscles that make up the arm are the biceps and the triceps.

Why is it important to focus on both biceps and triceps for arm development?

Focusing on both biceps and triceps is important because having a balanced development of both muscles contributes to overall arm strength and aesthetic, rather than just focusing on one muscle group.

What is the recommended training frequency for biceps and triceps according to the script?

Biceps and triceps should be trained twice a week, while other muscle groups should be trained once a week.

Why does the speaker suggest doing more bench presses than crucifixes and Peck Deck exercises?

The speaker suggests doing more bench presses because they work the triceps harder, which is beneficial for those who are focusing on arm development.

What is the mistake the speaker points out regarding the activation of muscles during the crucifix exercise?

The mistake is the belief that the crucifix exercise activates the triceps. In reality, it activates the biceps because it involves holding an elbow extension without allowing the full range of motion that would engage the triceps.

What is the recommended training strategy for weak muscles according to the script?

The recommended strategy is to focus on the weak muscles first in the workout to ensure they have maximum energy and are not fatigued by other exercises that require them as synergists.

Why is it suggested to decrease the intensity in certain muscle groups while focusing on weak ones?

Decreasing the intensity in certain muscle groups allows for more focus and demand on the weak muscles, which can lead to faster evolution and improvement in those areas.

What is the recommended training volume for biceps and triceps according to the script?

The recommended training volume is 12 sets for each muscle group, with a total of 24 sets per week divided between two training sessions.

Why is intensity so important for arm growth according to the script?

Intensity is crucial for arm growth because it ensures that the muscles are being adequately stressed and challenged, which is necessary for hypertrophy and growth.

What is the speaker's stance on the use of advanced training techniques for arm development?

The speaker suggests that advanced training techniques can be beneficial for those looking to increase the intensity of their workouts and achieve faster results.

Outlines

00:00

💪 Balanced Arm Development: Biceps and Triceps Focus

The speaker, Leandrão, addresses a common misconception among his students about focusing solely on biceps to increase arm size. He emphasizes that both biceps and triceps are crucial for balanced arm development. Tip number 8 highlights the importance of not neglecting either muscle group. Leandrão suggests training biceps and triceps twice a week, in contrast to other muscle groups which are trained once. He explains that these muscles are often engaged in various exercises, such as crucifix for biceps and bench press for triceps, necessitating a more frequent training schedule. He also advises viewers to subscribe to his channel for more fitness guidance and to engage with the content by asking questions in the comments.

05:04

🏋️‍♂️ Training Frequency and Exercise Selection for Muscle Growth

In this paragraph, Leandrão outlines a training strategy for biceps and triceps, recommending two sessions per week for these muscle groups and once a week for others. He provides a weekly workout distribution, suggesting specific days for chest and triceps, back and biceps, and a separate day to train both biceps and triceps together. He also touches on the importance of not overcomplicating the workout routine and keeping the training of biceps and triceps close together for efficiency. Additionally, he advises doing more bench press exercises to target triceps more effectively during chest workouts and suggests using a supinated grip for exercises like pull-ups to emphasize bicep development.

10:10

🚫 Overcoming Plateaus and the Importance of Intensity in Training

Leandrão discusses the importance of focusing on weak muscles to achieve a proportional and symmetrical physique. He advises starting periodization with the weaker muscle group, such as triceps and chest or biceps and back, to balance muscle development. He acknowledges that this approach may lengthen the time to see overall progress but emphasizes the long-term benefits of improved body aesthetics. The speaker also stresses the importance of training volume, cautioning against excessive sets that can lead to overtraining and hinder recovery. Lastly, he highlights intensity as the key determinant for muscle growth, advocating for training to failure to maximize development, and suggests incorporating advanced training techniques for an extra challenge.

Keywords

💡Biceps

The biceps are the muscles located on the front of the upper arm, known for their role in flexing the elbow and supinating the forearm. In the video's context, the biceps are a key focus for individuals seeking to improve the size and strength of their arms. The speaker emphasizes the importance of not just focusing on the biceps but also on the triceps for balanced arm development, as seen when discussing the common misconception of targeting only the biceps to increase arm size.

💡Triceps

The triceps are the muscles at the back of the upper arm that extend the forearm and provide stability to the elbow joint. The video highlights the triceps as an equally important muscle group to develop along with the biceps. The speaker advises that focusing on both muscles is crucial for overall arm strength and size, and not to neglect the triceps in the pursuit of bigger biceps.

💡Muscle Hypertrophy

Muscle hypertrophy refers to the increase in muscle fiber size through growth and development. The video's theme revolves around strategies to achieve hypertrophy in the arm muscles, specifically the biceps and triceps. The speaker provides tips and techniques to stimulate muscle growth, such as training intensity and volume, which are essential for hypertrophy.

💡Periodization

Periodization is a training method where exercises are organized in a cyclic manner to optimize training goals over time. In the video, the speaker discusses periodization as a strategy for focusing on different muscle groups during various weeks to ensure balanced development and to avoid overtraining. This concept is crucial for the video's message on achieving arm growth.

💡Synergists

Synergists are muscles that assist the primary muscle during an exercise. The script mentions synergists in the context of training, where the triceps assist in chest exercises and the biceps assist in back exercises. Understanding and incorporating synergist training is vital for a comprehensive approach to arm development.

💡Training Variables

Training variables refer to the factors that can be manipulated in a workout routine to achieve different training outcomes, such as intensity, volume, and frequency. The video discusses how to maneuver these variables to effectively train the biceps and triceps, emphasizing the importance of adjusting them to focus on weak muscle groups.

💡Intensity

Intensity in the context of training refers to the amount of effort or the level of difficulty of an exercise. The speaker stresses the importance of training with high intensity, including going to failure, to maximize muscle stimulation and growth. This is a key concept in the video's strategy for arm development.

💡Volume

Training volume is the total amount of work done during a training session, often measured in sets and repetitions. The video script advises on the appropriate volume for biceps and triceps training, cautioning against excessive volume that could lead to overtraining and emphasizing the need for adequate rest and recovery.

💡Failure

In the context of strength training, failure occurs when a muscle can no longer perform another repetition with proper form. The speaker mentions going to failure as a technique to ensure maximum muscle engagement and stimulate growth, which is a critical aspect of the video's training advice.

💡Supinated Grip

A supinated grip is a hand position where the palms face forward, which is the natural position for gripping objects. The video mentions using a supinated grip during certain exercises to target the biceps more effectively. This grip is an example of how exercise technique can be adjusted to focus on specific muscle groups.

💡Advanced Techniques

Advanced techniques refer to more complex or specialized training methods used to enhance muscle growth or strength. The video offers a bonus track suggesting the use of advanced training techniques to increase workout intensity and effectiveness, although it does not detail specific techniques within the provided script.

Highlights

Tip number 8 emphasizes the importance of focusing on both biceps and triceps for balanced arm development.

Contradictory goals of focusing on biceps while also wanting small arms are highlighted as a common issue among students.

The triceps muscle, despite being smaller, plays a significant role in arm strength and appearance.

Tip number 7 suggests training biceps and triceps twice a week, while other muscle groups once, due to their activation in various exercises.

Clarification on common misconceptions about which exercises activate biceps versus triceps, such as the crucifix and bench press.

The importance of focusing on one muscle at a time for effective training and recovery.

Tip number 6 recommends training with synergists once a week and alone once, to maximize muscle focus and recovery.

A sample weekly training schedule is provided to illustrate how to integrate biceps and triceps training with other muscle groups.

Tip number 5 advocates for more bench press exercises to target triceps more effectively during arm-focused training periods.

The distinction between the effects of open and supinated grips on biceps and forearm development during back exercises.

Tip number 4 discusses the importance of prioritizing weak muscles for proportional and symmetrical body development.

The strategy of starting training periods with weaker muscles to achieve a balanced physique.

Tip number 3 stresses the importance of not neglecting weak muscles even when focusing on specific muscle groups.

Tip number 2 warns against excessive training volume for biceps and triceps due to their size and susceptibility to overtraining.

The recommendation to limit training volume to 12 sets per muscle group per session to prevent overtraining.

Tip number 1 identifies intensity and going to failure as the key determinants for arm growth.

A bonus tip suggests incorporating advanced training techniques for further intensity and muscle growth.

Transcripts

I realize a lot, with my students, that they come and say the following: Leandrão

I want to focus on the biceps, give a excited on the biceps because my arm is

small. And notice that in the same sentence already has the contradiction. Leandrão, I want

focus on my biceps because my arm is small. So, what is tip number 8

of the 8 most important guidelines for you to win arm fast? Is remember

that the arm is made up of the biceps and triceps, then you can be, you can

happen to have the triceps too strong and the weak biceps, or the other way around. Now,

if this is not the case, this you analyzing in the photo you can clearly see, if not

if so we need to focus on the biceps and the triceps, and are two muscles that despite

small yet, that the triceps don't be so small,

look at the size of a triceps, even compared to a breastplate it has a power

of great relevance. But two muscles for you focus on becomes more difficult, requires more

knowledge. So, click on like and if subscribe here on the channel, because I already did

over a thousand videos. Even always If you have a question remember to look for:

Leandro Twin more theme. You tend to find a video here, if you don't find it write

in the comments that I make. Number 7, do the biceps and the triceps two

times a week, and the rest of the groups muscle once a week. It's because

here is a big obstacle, a big difficulty? Because at the time of

you maneuver the training variables, when you choose the divisions

muscle the biceps and triceps are activated in many other exercises,

for example, the crucifix activates ... Leandrão made a bad mistake, will you say it activates the triceps? No,

the crucifix actually activates the biceps. Of course, because it does not allow you to

open or do an elbow extension, then he holds this extension of

elbow. And then you realize that ... Leandrão, but in the bench press I work triceps,

and on the crucifix I work biceps, then it became difficult. Calm down, then

we will talk about it, but the first step is to stress that

you will do the biceps and triceps twice the week and the rest one. Leandrão, but then the

rest i can't do a couple more groups twice a week? Folks,

when we get to work a weak muscle is that, so

biceps and triceps are already two, the ideal is that you focus on one at a time, because

two that don't have such a size exaggerated come on, but leave the rest

once a week. Leandrão, but mine calf is weak too. Leave for

later, the less group you put once more chance of success, because

recovery will be able to handle more easily, and that is a determining factor.

And how do I share this in the week? Beauty, number 6,

you will do it once a week with the synergists and 1 time alone so

away, I’ll explain, for example, come Monday and I will train

on this day the breastplate and your synergist. What is it? Triceps.

And on Tuesday I will train back. What is your synergist? Biceps o

main. Remember biceps work on the crucifix, but much less than the

triceps in the bench press. So, I'm going to work back and biceps. On Wednesday I will train

biceps and triceps? No. On the farm? Not yet, let's leave it for Friday. So, I mean

I worked triceps in one day, biceps on the other, I rested, rested, biceps and

triceps on the same day. So, this is a very simple and extremely

efficient. Leandrão I can do the opposite, I'll start the week with biceps and triceps,

I put a rest here, a member lower and then I do back and biceps,

and chest and triceps? You can also, quiet. Now, what starts to get a little

difficult? I will want to put breast and triceps on the second, back and biceps on the

sixth, and biceps and triceps on the fourth, alas starts to roll. That's why it's good for you

leave the biceps and triceps close together, then biceps one day and triceps the next,

and then you give the rest and the two on the same day, so it will be very

the easier you get it right. Number 5, us chest exercises we're going to put

more bench press exercises, why? When you do the bench press you work harder

triceps, if that periodic block is being focused on the arms is more worth it

I do more bench presses to work the triceps more, and demand even more of it

this day. So, I increase the damage beneficial for muscle hypertrophy

tricipicial, I invent the words, it is amazing, I don't even know where I get this from.

But the truth is this, so this tip number 5 is doing more bench presses than

crucifixes and Peck Deck, not that you can't do, please, you can do, but it's

a preference to further demand a little more of the triceps. And number 4,

can it be the same only with a dorsal? Exactly. On the dorsal which we work on

plus the biceps? We will work harder in the supine footprint. When I make a

pronated footprint I work a lot of my forearm, my brachioradialis, and

this is great there is nothing wrong. When I do the supine footprint I will

work my biceps a lot more. So, when I'm going to do a curved stroke

I can choose this periodization to instead of doing pull strokes

open and pronated footprint, make footprint closed and supinated, so I'll

work my biceps a lot more. Can use that on the vertical handle

also? Yes, so I'm going to do it here, instead I do it open and with a pronounced grip I'll

do with supine footprint and more closed, so I'll be demanding more

of the biceps even in a dorsal training. Tip number 3, this is very important,

and it’s where there’s more blocking, it’s where I notice that people have more

difficulty to accept. What I want you to accept? I want that

you think about the following, the shape of you will never be good. It's me

discouraging, Leandrão. No, calm, never will be good if you don't focus on the weak muscles.

Not everything that is big is beautiful. So, we have to look for a body that

proportional and symmetrical before anything. And how am I going to do it

that? Focusing on my weak muscles. AND how am I going to fail at this? Not giving

attention on weak muscles when I I separate a periodization to focus the

weak muscles. Leandrão, but I don't I will do this. See, tip number 3

biceps and triceps, you will start at which you have weak. So, chest and

triceps, no. Triceps and chest, biceps and dorsal. Leandro Twin, but then I will not

nothing on my bench press, my strokes will fail, because the biceps will ...

You even asked to use a supine footprint, You are not helping me. No, it's the

otherwise because when you do it, you go

do a bench press and miss the triceps earlier than the breastplate has not

problem. But Leandrão the chest does not will require a lot. You are fixing

your shape. That's why I say: people don't want to, they want to win

in all. No i want to focus on the triceps and the biceps and evolve everything else. But then

you don't want to focus, you want to grow all. What are you going to do in this period?

You will decrease the intensity in certain groups and in other

you will demand more. So you go train twice a week. Only

you will start with them to have maximum energy and tire them out so that

in exercises that require them to synergist they tire too, and then you

can extract a lot and evolve a lot faster. Leandrão, I will not do

this, I will do chest and triceps. Well, it's the next, it will take longer. Of course, you

is demanding less. So what was it for be three months will be six months, and then

it was the same, but it took you a while more to evolve. worth more

worth ending it all, Felipe Marinhos a hug for you horse, and then you

it will just shorten this period and will be able to return to training later

other weak groups, evolve as one all. So, do at the beginning, triceps and chest

biceps and dorsal. Leandrão, and on biceps and triceps? Here you can stay

will and take turns during the weeks. One week is biceps and triceps, the other week

it's triceps and biceps, can I do that? Can. I can always do it with triceps, because I

I realize that he is still weaker than the biceps? Okay, it's ok too. Number 2,

training volume. Guys, with all these techniques we have to remember that

are muscles that are not big, and mainly the biceps he stresses

very fast, it's a muscle group delicate, touchy. So, at the time of

you prepare training delicacies for that you can evolve faster,

you have to remember that it stresses fast and that too much overhead is not

cool. So, it's no use wanting do ... No, Leandrão, I'll do 5

exercises, each one I will do four series. 20 sets of biceps, you

putting paddle with supine footprint is a lot, the triceps the same thing.

So, when you go to train twice a week have to remember that he already and

synergist from other groups, such as I said, crucifix takes biceps and few

people remember it, know it, realize that. So, it's no use punching volume,

12 sets for biceps and 12 sets for triceps in each training. So, I'm going to train,

again, triceps and chest 12 series of triceps. Biceps and back 12 series of biceps.

Biceps and triceps 12 sets of each. It is excellent, you won't need more

that for these muscle groups. Leandra i'm cycling, i'm taking oxymetholone

and Hemogenin. Okay, no need. The issue is not just one of recovery

question is that if you injure your fibers that you have available if you

keep hurting your biceps doesn't matter i know you will recover after the

workout if you are taking anabolic steroid, but you've already extracted everything. Think like this: From 0 to 100

if I recruit 100 and continue training it's no use, it doesn't matter

whether I'm taking anabolic steroids or not. So, if you already stressed go home

rest. So, 12 series. Leandrão, but I think it's light. Maybe you think it's light

because you are very excited, only the excitement has nothing to do with the

people necessarily feel muscle damage. It may be that you have the

high carbo, is on steroids anabolic, and then you feel

very willing, but what will happen is that we have to give it to the muscle

what he needs, and the 12 series are fine. Leandro and number 1, won't you speak?

The number 1 is the determining factor for arms growth, intensity,

have to go to failure. Now Leandrão, because if I go to failure in 12 series

it's not a half-ass workout, it's a workout that there are people who do a workout with four

exercises and 4 sets only for 2, 3 before failure, tire here, snort and already

it feels good, feels a little burning and stops. No, you will train until failure, you will

take the direct thread and even a higher none, will do the test thread and even

lock. So, you're going to do this at 12 series twice a week, and then

yes you will majestically demand for you can evolve. So don't forget

addition, it goes to failure. And now one bonus track for you to improve more

fast yet, advanced techniques of training, but this video is here.

You can do a workout become more intense

even more bulky, using techniques advanced. So, try to use a

advanced technique in each group muscle, you can use it twice a

week. Take a look here in the options you have.