While we’re well in the season of pumpkin spices and beige long coats, a lot of athletes continue to look for more ways to retain & improve their gains instead of losing it to the lazy Fall & Winter weather. One muscle group that most gym-goers want to continue developing throughout the seasons are the arms, specifically the Triceps (Tricep Brachii) and Biceps (Bicep Brachii). Having defined & well-developed arms is something that everyone wants, but not everyone can achieve.
Normally, when trying to grow massive arms, uninformed lifters will go straight to bicep curls since that’s the most prominent part of the arm, but that’s simply not the case. Even with pharmaceutical grade anabolics, like Test 400 and Anadrol, more gains can be made with just a bit more insight on the biological science of your muscles. Since two thirds of the arm is made up of the triceps brachii, and only one third is made up of the biceps brachii: today we are going to look at two tricep exercises and one bicep exercise that can provide new stimuli to your arms, and fill up your sleeve in no time.
Overhead Dumbbell Tricep Extensions
Overhead extensions are often overlooked in most gyms, due to their unorthodox setup. However, when done correctly, overhead tricep movements are some of the most beneficial arm exercises you can do! They target the long head, which is the largest muscle out of the three (long, medial, and lateral) heads in the tricep and is responsible for holding the most mass & giving your tricep the most “girth”. Packing on size is easy with these overhead extensions, as it is while cycling Sustanon or Winstrol, so don’t miss out. Using a singular dumbbell on the overhead tricep extensions while sitting on an upright bench is our favourite option here at Alpha Pharm Canada, because using the singular dumbbell and bench allow you to load up as much weight as possible, resulting in better progressive overload & a better stretch. This exercise will also help build immense strength that can transfer over to many different compound lifts, including your bench press!
Close Grip Flat Bench Press
Often swapped out for standard flat bench and other variations, 
the close grip bench press is an exercise you may want to include next time you’re hitting triceps in a workout. This exercise targets the medial head of the tricep and is also a great mass builder — even more so when paired with Deca, TNT, and Trenbolone, which are 3 of our best sellers for packing on size! Mass is built up ridiculously quick when training the close grip bench press consistently, due to the fact that, again, progressive overload is easily achievable with the heavy weights that can be packed on the barbell. It’s also a great movement, because you have a very open range of reps that you can complete: 12-15, 6-8, and even 3-5 reps! The various rep schemes that can be done allow for greater growth. To get stronger on close grip flat bench and standard grip bench press, check out this article here.
Incline Dumbbell Curls
The standing dumbbell curl is a great movement — in fact, one of the best, staple exercises you can do — but if you’re wanting more emphasis on the peak of your bicep (the long head), you should consider including the incline dumbbell curl into your workout regimen. Setting up an adjustable bench to a 45°-70° angle, pick a lighter weight & sit down, and really focus on contracting the long head of the bicep in this position. While unorthodox, people may confuse your bicep peak with Mount Everest after this one! While having well-developed muscles in the bicep is an important factor to giving them a good look, definition and vascularity is just as important. Try out Clenbuterol, Anavar or Winstrol for more vascularity and shreds, which are discussed in one of our July blogs.
Now that you’re just a bit more knowledgeable about the muscles in the arm, more muscle growth is just around the corner. To discover more about the body, fitness, anabolics, and muscle growth, check out our blog for even more information!
