Mehdi stop doing curls

Before you get pissed off, listen to what I have to say. There's better ways to build bigger arms than doing curls. First this question, my comments are below... 

### QUESTION ###
"Hey Mehdi, what do you think about adding a few sets of arm curls at the end of one of the StrongLIfts 5x5 workouts. Do you think it would be detrimental or not a big deal?"

*** MY ANSWER ***
It really depends what you mean with "a few sets".

I hear a few sets, I think 2-3 sets of barbell curls and then done.

That would be okay.

What wouldn't is adding a gazillion of arm exercises as I did years ago.

I used to have an arm day that consisted of straight bar curls, ez curls, db curls, preacher curls and cable curls.

Five sets of eight reps, each set to failure, trying to get those biceps pumped and sore.

Then I did another half dozen of exercises for my triceps.

All of this was unnecessary and counter-productive.

Your arms are small muscles. They don't need that much work to grow bigger.

Plus, your arms already work when holding the bar. They bend/straighten when you Bench, Press and Row.

You therefore don't need to add "arm exercises" on StrongLifts 5x5 - it already works your arms.

Now, if you want some extra "emphasis", sure add 2-3 sets of Barbell Curls at the end.

But I think there's more effective ways to build bigger arms than that.

I'm talking about Chinups.

Chinups are Pullups with your palms facing up (like when doing curls).

Most people consider Chinups a back/lat exercise. They work that. But also your biceps.

And Chinups work your arms better than Barbell Curls because the weight is a lot heavier.

Here's what I mean: I can do 10 Chinups easy. Straight arms at the bottom, chin over bar at the top.

I can also do Chinups with 30kg/66lb attached to my waist.

I weigh about 75kg/165lb. That means Chinups work my arms with 75kg/165lb to 105kg/230lb.

Now I challenge you to do Barbell Curls with 105kg/230lb or even 75kg/165lb.

You can't.

The reason is the same why you can lift more on the Squat than the leg extension.

Squats and Chinups are compound exercises - they use several muscles to lift the weight.

That's why Squats build bigger legs than leg extensions: the weight is heavier.

And that's why Chinups build bigger arms than curls - it's more weight.

So if you insist on adding "arm work", do Chinups not curls.

Check the "Power Pack" in my app.  It adds arm work and shows you how to progress.

https://stronglifts.com/apps/

Keep it simple.

-Mehdi

P.S. Nope, it's not better that Biceps Curls "isolate" your arms. Again, compare leg extensions to Squats or flies to Bench Press or side raises to Overhead Press or back raises to Deadlifts. You can always lift heavier with compounds. And lifting heavy it the key to gaining muscle.

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