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.