MInd Pump

Podcast Notes Key Takeaways

• Use more angles in exercises to target different parts of the arm muscle
• For biceps and triceps: the position of the elbow impacts the area of muscle targeted
• Hand position makes a difference in bicep movements but not triceps exercises
• Focus on stretch and squeeze motions to maximize gains
• Train arms 2-4 days and throw in some short pump sessions between
• Compound exercises build muscle in arms just like in legs and bigger muscle groups
• Lose the ego and lower the weight if needed to complete the full range of motion for movement
• Top movements for bicep: chin-ups, incline curl, preacher curl, traditional curl, hammer curl
• Top movements for triceps gains: dips, close grip bench press, skull crusher, overhead triceps extension, triceps press down

Read the full notes @ podcastnotes.org

In this episode, Sal, Adam & Justin detail how to get the biceps and triceps to grow. 

• If you build the muscles in your arms, they will come. (3:32)
• Why it’s easier for bigger muscles to take over movements. (5:56)
• The misunderstanding of the muscles of the arms. (8:10)
• How to Get Stubborn Arms to Grow.
• #1 – Pay attention to your elbow positioning. (9:42)
• #2 – Focus on the stretch and squeeze. (17:56)
• #3 – Train them more frequently. (27:22)
• #4 – Don’t forget compound exercises. (32:35)
• Mind Pump’s Top 10 Exercises for biceps and triceps. (40:10)

Related Links/Products Mentioned

• November Promotion: MAPS Ultimate At-Home Workout Bundle for Only $99.99
• Visit ChiliPad for an exclusive offer for Mind Pump listeners!
• How to Get Big Arms | Mind Pump Media
• The ONLY Way You Should Be Doing Dumbbell Bicep Curls! - Mind Pump TV
• Build Your Triceps with Angles – Mind Pump TV
• Build Your Biceps with Angles – Mind Pump TV
• Importance Of The Eccentric Phase Of An Exercise – Mind Pump Podcast
• Mind Pump TV - YouTube
• Why Won’t My Arms Grow? - Mind Pump Blog
• Top Exercises You Should Do If You Want Big Arms – Mind Pump Blog
• Mind Pump’s Occlusion Training Guide
• How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)
• Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON) - Mind Pump TV
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources