Weekly Recap 12/22 - 12/28
Here’s what we are reading, watching, and liking.
The article of the week is How-To Train Arms for GPP from Barbell Medicine.
The video of the week is from Buff Dudes about trying to live an allergen-free diet for a week with some interesting results. In their video, they portray just a glimpse of what those with allergies may have to navigate on a daily basis.
Our first social media post of the week is from the powerlifter dietitian about goal oriented vs process oriented goals. The second post is from the Stronger By Science guys with an infographic about a recent study looking at muscle hypertrophy at different squat depths.
Article of the Week
How-To Train Arms for GPP
in this segment of the How-To Do GPP series, we tackle direct arm training, or “arm work”. In the context of GPP, we train the biceps and triceps, primarily, for general strength and hypertrophy. The purpose of “arm work” during GPP sessions is to apply some additional volume and stress to the arms. Given that competition and supplemental exercises take higher priority, and that we are likely performing a high volume of bench presses, overhead presses, and rows in routine training, it doesn’t make sense for most trainees to use a ton of recovery resources by turning the “arm work” component of GPP into a full-on bodybuilding-style arm session.
Exercise selection for GPP purposes can be informed by a few criteria. These are not rigid rules, but are nonetheless useful: the exercises (A) should directly target the muscle groups we intend to train, e.g., biceps and triceps brachii; (B) should have a relatively large range of motion including both a concentric and eccentric phase; and (C) should not be especially fatiguing when performed at higher volumes.
Exercise Selection
Arm work usually consists of direct or “isolation” training for the biceps and triceps musculature. The biceps brachii, composed of a short head and long head, are a bi-articular muscle group, meaning they cross two joints, in this case, the elbow and the shoulder. The biceps act to flex the elbows, supinate the hand, and contribute, a little, to shoulder flexion.
Although they are worked indirectly during various pulling movements (rows, chin ups, and pull ups, for example), applying additional direct training stress to these muscles is a good option for those wanting to strengthen them for performance, rehab, or aesthetic purposes. Standard barbell curls and dumbbell curls of all varieties (alternating DB curls, preacher curls, hammer curls, etc.) are some of our standard choices and tend to be fairly accessible options for most trainees.
