Is Adding Single Joint Movements on Top of Multi-Joint Exercises Necessary to Build Bigger & Stronger Arms?
If Arnold did them you should do them, too - right? Curls and triceps extensions for bigger arms. A recent study in subjects with at least two years of resistance training experience negates that: Neither size nor strength of the arms will benefit from isolation exercises. At least in trained athletes on an ABAB regimen w/ 4 workouts per week that's the case. Some people say: "Squats, deadlifts and the bench! That's all you need to do." Others compile a longer list, but still believe that there's no need or even no room for single joint exercises like biceps curls or triceps extensions. Are they right? I mean, there's no debating about the time-efficacy of multi-joint only workout routines, but what about the "gains"? Will you compromise your strength and size gains on the altar of time efficacy? A recent study from the Santa Cecilia University and other universities in Brazil tried to answer this and related questions in a group of traine...