Post by @bioforceman.training

Arm workout for width: big arms and wide arms are two different things, and one muscle decides which one you have. Most guys train front and back. Bicep, tricep, done. There's a third piece sitting in the gap between them called the brachialis, slabbed straight onto the bone. Load it heavy and it works like a wedge. It physically pushes your bicep and tricep apart, so the arm gets wider standing still. Your arms get judged hanging at your side, not flexed in a mirror. Grapplers and gymnasts have this without ever training it on purpose. Every pull-up, every scramble, every death grip loads it directly. That's why their arms look thick doing absolutely nothing. You're not fixing that with a curl. It needs your entire bodyweight on it. The sleeper build, next arm day: 1️⃣ Hands close together on the bar, palms facing away. Narrow and pronated puts your bicep at a mechanical disadvantage, so your nervous system dumps the load into the brachialis. 2️⃣ Pull explosively and try to snap the bar in half at the top. One second pause up there. 3️⃣ Four second negative on every single rep. This tissue grows off heavy eccentric tension, and dropping off the bar is where most guys throw the whole set away. 4 sets of 10 to 12. Run it first in the session, before any curling, or your grip quits before the arm does. Now check where it burns. It should sit low, close to the elbow, on the outside of the crease. If you feel it in the bicep belly your hands crept wide and your grip rolled under. Reset and take the first rep slower. Can't get 10 strict? Band under the feet, or skip the pull entirely and only do the four second lowers. Six of those beats twelve sloppy reps. Save this 👇 then look at your arm relaxed in four weeks, not flexed. Full Body Program, 12 weeks. Guys running it are building arms that hold up under load instead of just looking pumped. Link in bio. #tiktokgrowthchallenge #sleeperbuild #armworkout #pullups #armday