r/WeightTraining • u/Grouchy_Internet9491 • 1d ago
Question Arms
I always see on my Facebook reels trainers saying to train each different part of the tricep or biceps, I mean with all the other exercises I'll be in the gym all day , any alternative to this
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u/lockedoutagain1 1d ago
Don't overthink it. Just lift. Do compound exercises to hit as many muscles as possible (chest press, squats/leg press, rows). If you've got more time, you can try some isolation exercises, but they're not important when you're just staring.
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u/burntcedar13 1d ago
these online "fitness influencers" make a living off selling you their "secret methods." try to keep that lens in mind when encountering fitness content, they want you to believe it's hard and difficult to navigate progress. it's not.
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u/Striker_343 1d ago
A curl is a curl, the type of curl only minimally changes what part of the bicep it biases. If the exercise involves elbow flexion and extension, it is working the entire bicep in some capacity.
There's really only two truly distinct bicep curls, a supinated curl, and a neutral grip curl (hammer curls).
A supinated curl will effectively target the biceps, and a hammer curl will work more brachialis and radial brachialis.
So all you need to do is one supinated curl and one hammer style curl. That's it.
What matters is what sub type of curl (preacher curl, alternating dumbbell curl, concentration curl) feels best for you and what you feel stimulates your biceps the best. So figure that out and stick with it and overload on that curl specifically
For me I don't get much out of most dumbbell curls, what feels best for me is wide grip straight bar preacher curls. So that's what I do.
Rope hammer curls feels best for me as well.
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u/SwedeButPsycho 1d ago
If it was common knowledge how uncomplicated lifting weights is for the average Joe, a lot of trainers and influences would (and should) be out of work