Is Friday your arm day?
Ps. Check today’s story for a killer arm workout
Although an isolated armday is likely unnecessary once sufficient volume is accumulated on pushing (Barnett et al 1995) & pulling movements (Youdas et al 2010), if a bodypart is lagging (in this case arms) a “bro” style armday can be a very effective method to increase total weekly volume (& frequency) & thus potentially beneficial for additional hypertrophy.
Triceps: In terms of muscle fibre type, the tris are mostly made up of type 2 fibres (Gjovagg et al 2008) meaning that high speed/explosive style movements with heavy loads are a must in your training program. Usually the tris will be hit A LOT on all of your presses, barbell bench press in particular (Barnett et al 1995) however by moving your hands in to do a close grip bench variation you can MAXIMISE muscle activity of all heads thus a close grip bench seems to be the most “optimal” of compounds for the triceps (Lehman et al. 2005). Thereafter, isolations can help individually target each head with pushdowns (rope or bar) & dips (Boehler 2011) both emphasising the lateral head & overhead extensions (rope, bar, DB) targeting the long head (Boeckh-Behrens & Buskies 2000)
Biceps: As with tris, studies show greater bicep recruitment as loads increase (Lagally et al 2002) meaning a HEAVY supinated (palms up) curl (bar, dumbbell, cable etc.) in lower rep ranges (6-8) is highly advised. Then, as the hammer (palms neutral) or pronated grip (palms facing down) have been shown to still elicit high amounts of biceps brachii, 1 exercise with said grip (usually either a db or rope) will allow you to further train the bis while ALSO bring in some more of the brachialis & brachioradialis which contribute more to arm “thickness” (Boeckh-Behrens & Buskies, 2000). Finally, isolated concentration curls done with a rope, machine, bar, dumbbell etc. have actually shown (Young et al 2014) to target the biceps the MOST out of all exercises (usually due to the less anterior delt recruitment), thus the addition of 1-2 of those can aid in further recruiting every last fibre. Finally, chin ups in particular can recruit a sig. amount of bis - 3 hours ago