HOW TO QUICKLY BUILD ARM MUSCLES

The raised muscles of the arms are the first goal that men set for themselves when they come to the gym. Therefore, we decided to draw up instructions on how to pump all the muscles of the arms as efficiently and quickly as possible.

Only 4 muscle groups:

  • Triceps is the triceps muscle of the shoulder.
  • Biceps is the biceps muscle of the shoulder.
  • Brachialis is the brachialis muscle under the biceps.
  • Forearm muscles.

In this article we are talking about the largest and most “popular” muscles that look the most impressive. First, we will give a little theory, and then we will tell you what exercises can be used to pump up individual muscles of the arms. Let’s say right away that you can pump up both in the gym and at home, and even without dumbbells. It is only important to follow the general strategy and way of doing the exercises.

BASIC TIPS

To be successful, it is important to follow some rules:

  • The load should increase. Muscles will only grow with stress.
  • Work your muscles purposefully. You need to learn how to put a load on a strictly defined muscle group and exclude others from work.
  • Give time to recover. This includes the daily routine, sleep, exercise and nutrition. It is necessary to give rest to the muscles so that they have time to recover, eat fractionally 5-6 times a day, fully sleep for 8-10 hours.
  • Cool down. Stretching after arm exercises is beneficial – the fascia (the tissue that connects muscles) stretches and allows the muscles to grow.
  • Beginners are better off working with a  coach . He will monitor the implementation of the technique, safety rules and adherence to the plan.

Let’s move on to working with certain types of muscles.

HOW TO BUILD TRICEPS

Triceps muscle of the shoulder, triceps is the extensor muscle of the posterior group of the shoulder. It has a horseshoe shape and consists of three heads that are intertwined on the back of the shoulder and thus form one common ligament.

It is thanks to the common ligament near the elbow that, during work, all triceps heads are included in work simultaneously. At the same time, in different exercises, emphasis is placed on one or two heads. That is, all three work, but the main load is given to a specific area of ​​the triceps muscle.

There are long, lateral and medial heads:

  • Long head. It is an internal muscle that attaches to the back of the scapula. When working out, the maximum retraction of the hand is necessary. Ideally, the shoulder joint should also be included in the process, since the long head is involved in its extension.
  • Lateral and medial heads. They are attached to the humerus and only extend the forearm.

When performing exercises, the triceps is turned on from the medial head to the long one, depending on the degree of the arm back and the severity of the load.

Eventually:

  • If the load is light, then most of the load falls on the medial head.
  • If the load is slightly increased, then the short one will connect, the outer head is lateral.
  • With a heavy load and the arm is pulled back, the long head turns on.

From this it becomes clear that the lateral and medial heads work for almost any exercise, and training the long head requires special conditions.

Long Triceps Head Workout

The long head is attached to the scapula, so for its active work you need:

  • Huge pressure.
  • Leading the arm back or up above the head.
  • Connecting the shoulder joint.
  • Pressing the elbows against the body.
  • Turning the brush outward.

The best exercises for a long triceps head:

  • French presses from behind the head, standing or sitting, with the arms raised up.
  • Extension with free weights with the arm back.

Triceps Exercises

  1. Bench press with a narrow grip.
  2. Push-ups on the uneven bars.
  3. French press with a barbell on an incline bench.
  4. The French press from behind the head, standing or sitting, the same can be done with dumbbells.
  5. Extension in a crossover or on a vertical block.

Safety engineering

  • You can not make sudden movements. When one joint breaks in motion, jerking with other muscles can lead to injury.
  • Isolation exercises are best done after basic exercises.
  • French presses can only be performed after a warm-up. When loading one joint, be extremely careful when working with large weights.

Conclusion: Before moving on to work on the triceps, warm up the muscles with warm-up and basic exercises.

HOW TO BUILD BICEPS

The biceps, the biceps muscle, is the brachialis major muscle, clearly visible on the front of the shoulder. It got its name because it consists of two heads – short and long. The long one starts from the supra-articular tubercle, and the short one starts from the coracoid process of the scapula. Both heads join and form an abdomen that ends in a tendon.

It is not difficult to swing biceps – it readily responds to the load. In addition, the biceps is a small muscle group that grows following the larger muscle groups. This means that it will develop, even if you just make a base.

The tendon of the muscle is attached at a slight angle so the biceps can swing the arm towards the thumb. Therefore, for the development of the biceps, you need to bend and unfold the forearm in relation to the elbow.

The short, inner bicep head works in almost all exercises. And to work out a long one, you need to take your elbows back, thus the head stretches and receives additional load. It is also helpful to use a narrow grip. A wide grip and bringing the elbows forward pumps the inner biceps.

Exercises for biceps

Most effective:

  • Lifting the bar for biceps.
  • Lifting dumbbells with supination.
  • Pull-ups on the horizontal bar with a reverse, narrow grip.
  • Lifting dumbbells lying on an incline bench (a long head is pumped).

Biceps can be pumped in a variety of ways: on a horizontal bar, with dumbbells and a barbell, working with your own weight.

HOW TO PUMP UP BRACHIALIS

Brachialis is the brachialis muscle that flexes the forearm. Positioned as a bicep pad. At the same time, it does not participate in the process of turning the hand, because it is attached exactly to the bone, and not from the side like biceps. Brachialis allows you to lift large weights for the biceps since it takes 65-70% of the load during flexion.

Brachialis exercises

  • Hammer-style neutral-grip dumbbell curls.
  • Lifting the bar for biceps with a reverse grip, with the elbows locked in one position.

When doing the exercises, do not throw weights from the bottom to the top. Take the weight that you can lift without disturbing the exercise technique.

HOW TO PUMP UP YOUR FOREARMS

The forearms are the part of the upper limb between the elbow joint and the wrist. The forearm consists of 4 layers of muscles of the anterior group and 2 layers of the posterior group. The muscles of the forearm are referred to a group of small muscles and usually they do not need to be pumped separately – the forearms work with almost any exercise on the hands.

Exercises for the forearms

  • Compression of the expander.
  • Supination and pronation – turning the hands in and out.
  • Curl of the hands with a barbell in reverse and direct grip.

HAND EXERCISE PROGRAMS

For each muscle group, you need to perform basic and isolating (conditionally basic) exercises.

Triceps

Basic:

  • Push-ups on the uneven bars.
  • Press the bar with a narrow grip.
  • Bench press in the Smith machine.

Insulating:

  • Extension at a crossover or vertical block.
  • French press of a barbell or dumbbell from behind the head, standing or sitting.
  • French bench press.

Biceps

Basic:

  • Dumbbell curls with a hammer grip.
  • Reverse Grip Barbell Curl.
  • Lifting the bar for biceps while standing.

Insulating:

  • Concentrated dumbbell raises.
  • Dumbbell curls for biceps on the Scott bench.
  • Lifting dumbbells for biceps while sitting or standing.

For beginners

  • 1 day. Basic exercise for biceps: 2 warm-up and 3-4 sets with working weights, 6-12 repetitions each.
  • 2 day. Basic triceps exercise: 2 for warm-up and 3-4 sets with working weights, 6-12 repetitions each.
  • 3rd day. Basic exercise for biceps, the number of approaches and repetitions is the same.
  • 4th day. Basic triceps exercise, the number of approaches and reps is the same.

Example:

 

  • Lifting the bar for biceps while standing: 2 warm-up approaches and 3-4 with working weights of 6-12 repetitions.
  • Bench press lying with a narrow grip (the bench angle should be 15-20 degrees lower) or in the Smith simulator: 2 warm-up approaches and 3-4 with working weights of 6-12 repetitions.
  • Dumbbell curls with a hammer grip lying on an incline bench: 2 warm-up and 3-4 sets with working weights of 6-12 repetitions.
  • Dips on the uneven bars: 2 warm-up sets and 3-4 with working weights of 6-12 repetitions.

 

For advanced

  • 1 day. Basic exercise for biceps: 2 warm-ups and 3-5 sets with working weights, 6-12 repetitions each.
  • 2 day. Basic triceps exercise: 2 warm-ups and 3-5 sets with working weights, 6-12 repetitions each.
  • 3rd day. Basic exercise for biceps, the number of approaches and repetitions is the same.
  • 4th day. Basic triceps exercise, the number of approaches and reps is the same.
  • Day 5. An isolated biceps exercise 3-4 sets of 8-12 reps.
  • 6th day. Isolated triceps exercise 3-4 sets of 8-12 reps.
 

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