How to train arms for mass. The best exercises for arm muscles
Hands stopped growing? Are you training, but it's not working? Take note of the super killer arm workout that will increase your arms in volume.
Everyone who comes to the gym first of all wants big hands and inflated chest, since I will always bring these parts of the body, but not everyone succeeds, some don’t eat right, others choose the wrong way of training, others just falter in training and arm muscle training stands still without bringing results. In order for the hands to grow, you need to work hard over them, for this in the best way fit and which will be discussed below.
Program arm training
Before starting the exercises, it is necessary to perform 2-3 warm-up approaches with a small weight in order to put the muscles on alert, stretch them by increasing elasticity, but do not bring the muscles to the state.
During the training process, you must choose such that the last repetition is exactly the last, if you can do more repetitions, then the weight is too small, if you cannot complete required amount reps means the weight is too heavy.
Alternate in trisets and supersets, start with an exercise for biceps once, another day for triceps.
Rest should be 60 seconds between sets of a triset and a superset.
When moving from exercise to exercise (on to training the arms from a triset to a superset or from one block of a superset to the next block of a superset), rest can be increased to 3 minutes
Workout scheme:
TRISET:
- - 3 sets x 8-6 reps
3 sets x max reps
SUPERSET #1
- - 3 sets x 8 reps
- - 3 sets x 8 reps
SUPERSET #2
- - 3 sets x 10 reps
SUPERSET #3
- - 3 sets x 12 reps
Step-by-step instructions for doing exercises on the hands
Hand muscle training is divided into 4 large blocks with exercises, we will analyze each in detail:
TRISET
This technique builds muscles in an excellent way, it is important to perform it in 1 approach - 8 repetitions, and in 2-3 - 6 repetitions. Low reps and big weight loads the muscles as much as possible developing strength in them, which is why trisets are performed first while the muscles are fresh and full of strength.
RAISE OF THE BAR FOR BICEPS - grip shoulder width apart, in this position, the load is evenly distributed to the outer and inner part muscles. If you are lagging behind the inner beam of the biceps, the grip must be made wider, if the outer one, then narrower.
FRENCH BENCH PRESS - a good basic exercise, during which make sure that the elbows do not diverge to the sides, and the triceps are parallel to the floor, at the highest point of the ascent, make a second delay for the maximum load of the triceps.
BENCH PRESS NARROW GRIP - an excellent basic exercise that will complete the triple hit on the arms, lowering the barbell, the elbows should be as close to the body as possible, and when lifting they did not diverge to the sides. At the highest point, do not straighten your elbows to the end in order to maintain tension in the muscles and not overstrain the elbow joints.
SUPERSET #1
In this block, the number of repetitions increases to 8, so the weight must be reduced in comparison with trisets:
FRENCH PRESS WITH A SITTING DUMBELL - This is a unique exercise of its kind, as it works well on the ever-problem long head of the triceps, so do not ignore it. Lower the dumbbell as low as possible to stretch the triceps better, do not forget to correct breathing when lowering inhale, on the rise exhale.
BENDING THE ARMS ON THE BENCH SCOTT - training the arms on an incline bench perfectly trains a short (internal) bundle of the biceps, the elbows do not come off the bench during the exercise, and the arms are parallel to each other. Use of E- fingerboard reduces the load on the brachioradialis muscle and joints.
SUPERSET #2
For triceps, take a rope handle, this will allow you to further strain your muscles due to the lack of a rigid base. The number of repetitions rises to 10, and the weight decreases even more, due to which everything is felt more tangibly, pouring blood into the muscles and increasing them in volume.
INCLINE DUMBELL BENDING – great exercise which will stretch the biceps as much as possible (both the inner one and the outer bundle) and powerfully reduce it, giving an impetus muscle growth. Set the back of the gymnastic bench at an angle of 60 degrees, the shoulder blades are fully pressed and the head too.
ARM EXTENSION ON THE UPPER BLOCK - tilt the body forward a little, press your elbows to your sides and extend your elbows, at the lowest point, try to turn your wrists outward, increasing the tension of the triceps, namely lateral heads. It is very important that the elbows are pressed to the body, otherwise part of the load will be transferred to pectoral muscles and anterior delta.
SUPERSET #3
This is the last block of exercises, which provides for 12 repetitions, its main task is maximum burning in the muscles and super powerful pumping, concentrate not on the volume of working weights, but on the feeling of the muscle being trained. We perform the exercise with each hand separately for a better feeling of the muscle, so that a more powerful hand does not take part of the load from a less weak one.
But there is a small nuance here, while one hand works, then the second rests, so we reduce the rest between sets to 30 seconds.
LOW BLOCK ARM FLEX - take a comfortable position for maximum feeling of the biceps, the advantage of the crossover exercise is that thanks to the cable the muscle is tense both in the lower and in the upper part.
ARM EXTENSION IN INCLINE - an excellent final exercise that will squeeze the last strength out of your triceps. The main thing is that the triceps be strictly parallel to the floor, in the process of unbending and lowering the arm, the elbow stands in one place, this is the only way you purposefully direct the load to the triceps.
- FOR NEWBIES- if you are new to sports life iron sports, then on the day of arm training, perform only triset and superset No. 1, this will be enough for the arms to receive a good load for starting muscle growth.
- FOR INTERMEDIATE LEVEL - your muscles are already sufficiently trained, for a good load it will be enough to complete the entire set of exercises without superset No. 4.
- FOR EXPERIENCED- if you are not the first year involved power types sports, then triset and 3 supersets are just for you, after going through this hellish workout to the end, the arm muscles will receive maximum load in all directions.
It is not recommended to train all the time according to this scheme, otherwise even the most trained hands will get it. Train according to this scheme for 1-2 months in a row or shake your hands from time to time. Since this training program requires a lot of effort, it is better to separate it into a separate training day, especially if your hands are a weak point.
Good day, dear readers! For better or worse, the coolness of your progress in gym First of all, it will be evaluated by inflated hands. After all, they are the part that is almost always in sight.
That is why most of the young guys sometimes pay too much attention to their pumping. But it’s important not just to beat the biceps with barbell lifts, but to know how to train properly and what exercises to do in the gym.
If it was easy to pump up your hands, then every second person in the hall would walk with inflated cans. But in reality, everything is not so rosy. Even if the arms have impressive volumes, the disproportion between biceps and triceps is often noticeable. But let's pay attention to those who train, but do not have large arm volumes.
Rule #1
Small muscle groups grow along with large ones (legs, chest, back). Coming to the gym and training only your arms is pointless.
It is necessary to develop the whole body, while doing (squats, deadlift, pull-ups and bench presses). It is possible that by doing basic movements and without doing separate exercises on the hands, they will still grow!
But this is not always possible. It is still better for people with ordinary genetics to perform exercises aimed at working out the muscles of the hands. In this case, arm training is combined with training a large muscle group. For example: legs + arms, chest + triceps, back + triceps, chest + biceps, back + triceps. Sometimes it is advisable to allocate hands on a separate day.
Rule #2
Pay less attention to isolation exercises. That is, those in which the entire load goes only to the target muscle. Isolation is certainly good, but only when used for pre-exhaustion or in the second part of the workout for pumping (pumping the muscles with blood). The basis of training should be basic movements.
Rule #3
Don't neglect your triceps workout. After all, it occupies 70% of the total volume of the hand. And the best basic exercises for him, the bench press is also considered narrow grip.
Rule #4
Practice your grip. The strength of the forearms and hands determines how much weight you can lift in a particular exercise.
Complexes of exercises for hands
Depending on gender and goals, complexes can be modified. Therefore, we will consider training options that satisfy one or another need.
men
Complex for weight gain
Since large and Strong arms need to pay enough attention to them!
If biceps training is necessary, then isolation exercises can be used to “finish off” the biceps brachii. These may include the following exercises:
- Barbell curl for biceps - 8-12 reps for 3-4 sets or EZ-barbell curl for biceps (see photo) - 8-12 reps for 3-4 sets
- – 8-12 reps of 3-4 sets or lifting the bar for biceps reverse grip– 8-12 reps for 3-4 sets
Also in the complex on the back, you can include pull-ups with a reverse grip.
A set of exercises for the hands after training on the chest
Now the situation is different. You have trained your chest and want to finish off with a couple of triceps exercises. In this case, the basic movements will not have the desired effect, since the triceps will already be tired.
The training program might look like this:
- Seated dumbbell extension - 8-12 reps for 3-4 sets or french press– 8-12 reps for 3-4 sets
A set of exercises for the hands, if a separate day is allocated for this
But if you have built your complex so that the arms are trained on a separate day, for example, together with the shoulders or even separately. Or the biceps training comes after the chest training, and the triceps after the back. That's when you can give your hands the maximum load! The split is:
For triceps:
- Dips – 6-12 reps x 3-4 sets or close grip bench press – 6-12 reps x 3-4 sets
- Dumbbell extension from behind the head while standing - 8-12 reps for 3-4 sets or extension of the arms with a dumbbell sitting - 8-12 reps for 3-4 sets
- Pull-down on the block with a direct grip - 8-12 reps of 3-4 sets or extension on the block with a reverse grip - 8-12 reps of 3-4 sets
For biceps and brachialis:
- Reverse grip pull-ups - 6-12 reps of 3-4 sets or deadlift vertical block for biceps - 6-12 reps for 3-4 sets. I also recommend that you carefully study the article in which I and the muscles that they use.
- Barbell curl for biceps - 8-12 reps for 3-4 sets or EZ-barbell curl for biceps - 8-12 reps for 3-4 sets
- Zottman Dumbbell Curl – 8-12 reps of 3-4 sets or Reverse Barbell Curls – 8-12 reps of 3-4 sets
Women
Due to the characteristics of female muscles, the number of repetitions in each exercise can be increased to 10-15, and the number of sets can be reduced to 2-3. Since you don't need big hands - although they would be useful for carrying bags from the supermarket - one or two exercises will suffice. Eg:
For biceps:
- Barbell curl for biceps - 10-15 reps for 2-3 sets or EZ-barbell curl for biceps - 10-15 reps for 2-3 sets
- Bending the arms with dumbbells alternately - 10-15 repetitions of 2-3 sets
For triceps:
- French bench press - 10-15 reps for 2-3 sets
- Extension of the arms on a vertical block - 10-15 repetitions of 2-3 sets
Be sure to check out the pictures with the correct exercise technique and don't forget to watch the video!
Many ladies want to get rid of sagging hands or so-called wings. And they immediately make a big mistake, starting to focus on arm training. Although in fact, sagging skin is the result of not only muscle weakness, but also excess body fat. And to remove it, you need energy-intensive exercises (basic), as well as cardio and a balanced diet.
The advice for girls is this: it is better to include hand training for weight loss at the end of the workout and in a small amount.
Men should leave in their arsenal all the basic movements for the hands and a couple of isolating ones. Such training is necessary to keep the muscle mass intact and intact.
Summarize
So, we found out that the biceps, like any other muscle, loves basic movements. But in order to fill the muscles properly with blood, it is worth adding 1-2 isolation movements at the end of the workout, performing the last sets in the pumping style (light weight and working to failure at a continuous slow pace).
Girls should do more reps per set as you have more slow muscle fibers.
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Every girl dreams of graceful thin hands without flabbiness and sagging. And in order to achieve this, it is not at all necessary to go to the gym, over slender hands you can work at home too. All you need to train your arms at home are dumbbells. And some exercises do not even require dumbbells.
We are offering to you top most effective hand exercises at home for women with dumbbells and without additional equipment, which will help you lose weight in the upper body and tighten your muscles. Before proceeding to the exercises, be sure to read the rules for doing the exercises for the hands, which are outlined below.
Hand exercise rules
1. If you want to work over weight loss and fat burning on the arms without increasing muscle volume, then perform each exercise 15-25 repetitions with a small weight of dumbbells. If you want increase arm muscles and give them volume, then do the exercises 8-10 repetitions in 3-4 sets with the maximum possible weight (the last repetition in the approach should be at maximum effort).
2. If you are a beginner, then use dumbbell weights for arm exercises at home. 2-3 kg. If you are an experienced practitioner, then use the weight of the dumbbells. 4-6 kg. Can be used instead of dumbbells plastic bottles filled with water or sand.
3. As an alternative to dumbbells, you can use a tubular expander or elastic band. These are very compact options for home fitness equipment, so you can take them with you on a trip.
4. Hand exercises involve working on the following muscle groups: biceps(flexor) triceps(extensor), shoulder delta. Also, during many exercises, the chest muscles, back muscles and abdominal muscles are indirectly involved.
5. Hand exercises with light dumbbells they won’t “pump up” muscles and won’t increase your arms in volume, you don’t have to worry about it. Multi-repetition exercises with light weights are designed specifically for for weight loss and fitness .
6. Perform exercises slowly, trying to concentrate on the target muscles. Hand exercises should be performed not for speed, but for quality.
7. To pull up your arms at home, in addition to training, you need to monitor nutrition. Try not to abuse fast food, sweet and starchy foods, fried and refined foods, and even better, start counting calories.
8. If you want to complicate the exercises for the hands, then use pulsating option execution. This will give a very high-quality muscle load even with a small weight of dumbbells. You can, for example, do 15 classic reps and 15 pulse reps.
Hand exercise plan at home:
- The workout should last 40-45 minutes
- Perform each arm exercise for 15-20 repetitions, in 2 sets (if the exercise is static, then linger for 30-40 seconds).
- Before training, do not forget to warm up: Warm-up plan before training.
- Do not stretch your muscles after your workout: Post-Workout Stretch Plan.
- Repeat the set of exercises 1-2 times a week.
This arm exercise plan will help you lose weight and tone up. upper part body, giving a slight tone to the muscles. For muscle growth and relief, work with large weights is necessary.
20 best hand exercises at home
Below are the most popular and effective exercises for hands at home or in the hall. The exercises are suitable for both women and men. You will be able to work out all the main muscle groups of the arms: biceps, triceps, deltas.
2. Raises hands in front of you for shoulders
3. Raising the arms to the sides for the shoulders
5. Curl for biceps and shoulders
6. Breeding arms in an inclination for the arms and back
7. Raising the arms to the sides for the shoulders and chest
8. Dumbbell twists for triceps and shoulders
9. Bicep Curl
10. Bicep curl to the side
13. Triceps extension
14. Reverse push-ups for triceps
15. Static bar
16. Static elbow plank
19. Dumbbell pull-ups in the plank
Thank you youtube channel for the gifs Live Fit Girl.
5 video exercises for hands for women
If you enjoy exercising ready complexes hand exercises, then check out our selection of video hand programs. They can be performed at home, only dumbbells are needed from the inventory.
1. Ekaterina Kononova: Exercises for slimming arms (10 minutes)
2. Arm exercises without dumbbells (20 minutes)
3. XHIT Daily: How To Lose Arm Fat (12 minutes)
4. Blogilates: Arm Fat Blaster (15 minutes)
Build strong, lean muscles and shed belly and flank fat for a dramatic change in your physical form in record time with this men's gym workout and nutrition plan.
How much can you change your body in four weeks? Stronger than you think, if you have three things: a good training system, reasonable nutrition rules, and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to gain mass in a way that constantly challenges your body and pushes it beyond your comfort zone while shaping your abs and hips. In this case, your body has no choice but to build a new one. muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will "puzzle" your body, and make it change.
Totally modifying your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance no shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and press; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.
Powerful start
The workouts of the first week of the first block are given below. Then the tables show the workouts of the second week of the block. Perform the complexes in order, respecting the number of sets, reps, pace, and the indicated rest periods, so that the beginning of the plan is as effective as possible.
Tempo refers to the number of seconds to complete each phase of an exercise. On the example of the bench press, the first digit corresponds to the duration of the weight lowering phase, the second to a pause in lowest point amplitude, the third digit indicates the duration of the weight lifting and, finally, the fourth - a pause at the top of the amplitude.
grand finale
The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn fat. excess fat so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to keep your body working at its limit. This approach will accelerate the onset of positive changes in your physical form.
Rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise there is no way you can change your body for the better for so long. a short time. It means that good food and quality rest play a key role. Follow the nutritional guidelines below to keep your body hydrated, and try to go to bed early every night.
For building lean muscle mass and gaining flat stomach The food you eat is just as important as good program workouts in the gym for men on relief. Follow these four rules to be successful.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow more slowly than you'd like. Because of the rise heavy weights microscopic tears form in the muscles, and it is the protein that heals these wounds and builds a stronger and more voluminous muscle tissue. Try to consume high-quality lean protein in at least fist-sized portions at every meal.
Carbohydrates
You don't have to cut out carbs completely to transform your body. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pasta, which are devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbs like sweet potatoes, brown rice, and plenty of nutritious, high-fiber vegetables.
Vegetables
If you fail to eat five servings of fruits and vegetables a day according to the famous five-a-day system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and slim body. Eat plenty of vegetables of different colors to supply the body with the necessary nutrients after a hard workout. In addition, fiber will prolong the feeling of fullness and stabilize blood sugar levels, so that you will not crave sweets.
Alcohol
For maximum results in four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your drive to train hard and eat right. The best option for you, drink plain water, green tea, and black coffee to stay hydrated and get antioxidants to help you recover from your workout.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie down on horizontal bench, grab the bar with a shoulder-width grip. Rest your feet on the floor and tighten your muscles. Lower the bar until it touches your chest, then force it up.
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Stand up straight, holding the barbell with an overhand grip shoulder-width apart. Bend forward from the hip joint, but at the same time the chest should be lifted, and the core muscles should be tense. Pull the bar to the body, bending your arms at the elbows, linger at the top point and lower.
3. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie down on incline bench head end up, holding two dumbbells with straight arms directly above the chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Contract your chest muscles to return to the starting position.
4. Thrust of the upper block to the chest on a wide grip
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Sit on the simulator, holding the handle with a direct grip at shoulder width. Keeping your chest up and tensing your abs, pull the handle down while bending your elbows. Hold at the bottom for a second and return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press forward with one arm, straightening your elbow. Come back and complete all reps, then change hands.
6. Pullover with a dumbbell
Approaches 3 Reps 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a flat bench with your back pressed firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back squat
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight with the bar on your back deltoid muscles Oh. Lifting chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, while not allowing your knees to fall inward. Push off with your heels and lift yourself up.
2. Romanian traction
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with a straight grip on the barbell. With your chest up and your core contracted, bend forward into hip joint, sliding the neck along the front of the legs until you feel a stretch in the muscles rear surface hips. Climb up.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator correct position, in which the soft roller is located at the bottom of the legs in front. Tighten the muscles in your upper body and lift your feet by straightening your legs. Hold at the top, holding the quadriceps, then return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping the muscles of the body in tension, lower the feet down, bending the legs. Hold at the bottom point, contracting the muscles of the back of the thigh, and return to the starting position.
5. Twisting
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abs and lift your torso off the floor, then crunch as you reach your torso towards your knees. Slowly lower yourself to the floor, keeping your abs tight all the time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into a position with your elbows under your shoulders, feet together, hips lifted, and abs and buttocks squeezed so that your body forms a straight line from head to heels. Hold this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse lat pulldown
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator, holding the handle with a reverse grip shoulder-width apart. Raise your chest, tighten your abs and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Push-ups on the uneven bars
Approaches 3 Reps 6-10 Pace 2 0 1 0 Rest 60 sec.
Take a position on parallel bars, straightening your arms and crossing your feet behind. Keeping your chest up and tensing your abs, bend your elbows to a 90-degree angle as you lower yourself down. Push up, returning to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, take a dumbbell in each hand, turning your hands palms forward. Press your elbows to your sides and lift the dumbbells to your shoulders. Clench your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight, take dumbbells in each hand, holding them behind your head with straight arms. Keeping your elbows pointed straight at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover Curl
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand facing the crossover, attach a double rope handle to the upper block and grab it with a reverse grip. Push your chest up, press your elbows into your body, and bend your arms to shoulder height. Clamp your biceps at the top and lower your arms.
6. Crossover Triceps Extension
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grasp the double rope handle attached to the upper pulley with an overhand grip. Raising the chest and pressing the elbows to the body, press, straightening the arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated Dumbbell Press
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench with a dumbbell in each hand at shoulder level. Keep your chest up and your core tight, and press the dumbbells straight up while straightening your arms. Slowly lower the dumbbells to the starting position.
2. Mahi dumbbells through the sides while sitting
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench, grab a light dumbbell in each hand, and bend your elbows slightly. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows, then slowly return to the starting position.
3. EZ Bar Vertical Pull to Chin
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, holding an EZ bar with an overhand grip. With your chest up and your core tight, lift the barbell up to chin height, starting by bending your elbows. Pause at the top, then return the bar in a controlled manner to the starting position.
4. Hanging knee raise
Approaches 3 Reps 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with a direct grip and straightening your legs. Clutching your core, glutes, and keeping your feet together, pull your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie down on a horizontal bench, holding a dumbbell or plate in front of your chest with bent arms, bend your knees. Strain upper press and lift your torso off the bench, then twist your upper body, bringing your torso closer to your knees. Lower yourself slowly.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten the entire press and, due to the work of its lower part, pull your knees to your chest, then tear your pelvis off the floor. Return to starting position.
Block 1: Week 2
Continue building lean muscle and losing belly fat by working out even harder.
With four week 1 workouts under your belt, you may already be starting to feel a little stronger, lighter, and more agile. That is why we are now going to raise the stakes to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and press; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will additionally perform one additional set of the first and second exercises of each complex. Also in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises the right way, so putting more stress on your muscles will force your body to build muscle and burn fat even more. Stay focused and keep correct technique performed throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Vertical thrust in tilt | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Breeding dumbbells lying on an incline bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Pull the block down to the widest | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian traction | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunchy | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and Triceps
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Reverse Lat Pulldown | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Push-ups on the uneven bars | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Extension of arms with a dumbbell for triceps | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover Hammer Curl | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Extension of the arms for triceps in the crossover | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Lifting dumbbells through the sides while sitting | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. EZ-bar vertical link | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raise | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, grab the bar with an overhand grip. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Pull the upper block with a wide grip to the chest
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the simulator, holding the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs squeezed, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine with both hands on the dual handlebars. Keeping your chest up, pull your arms toward your torso from your elbows. Hold the top position and return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, squeeze your core muscles, and straighten your arm with a press motion. Return to starting position and repeat until the end of the set, then change hands.
6. Press with straight arms down in the crossover
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover with both hands on the straight handle. Keeping your chest elevated, pull the bar down to your hips in a slightly arcing path, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back squat
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight with the bar on the back of your deltoid muscles. Raise your chest, tighten your whole body and bend your knees, squatting as low as possible, while keeping your knees inward. Push off from your heels to rise up.
2. Army press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core tightened, push the bar up over your head while straightening your arms. Lower the bar in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator in the correct position: the roller is at the bottom of the front of the shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate your quads and lower your legs back to the starting position.
4. Lifting dumbbells through the sides while sitting
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on an upright bench with dumbbells in both hands with your elbows slightly bent. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator, taking the correct starting position, in which the soft roller is located at the bottom of the lower legs at the back. Keep your torso muscles tense, and lower your feet down, bending your knees. Pause at the bottom point, squeezing the muscles of the back of the thighs, and return to the starting position.
6. EZ Bar Vertical Pull to Chin
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, grab a barbell with an EZ bar with an overhand grip. Raise your chest, tighten your core, and pull the bar to your chin by bending your elbows. Pause at the top and lower the bar in a controlled manner to the starting position.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a flat bench with a shoulder-width grip on the bar. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, and jerk it up.
2. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Lie down on an incline bench with two dumbbells straight above your chest. Slightly bend your arms at the elbows and slowly spread them to the sides, until a feeling of tension appears in the muscles of the chest. Return to starting position by contracting your chest muscles.
3. Push-ups on the uneven bars
Sets 4 Reps 6-10 Pace 3 0 1 0 Rest 60 sec.
Take a starting position on parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench with dumbbells in both hands at chest level with palms facing out. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover Triceps Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover and grab the double rope handle attached to the top block, direct grip. Raise your chest and press your elbows to your sides, press your arms down, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Reps 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in an emphasis lying down: put your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core muscles and bring your chest closer to the floor by bending your elbows. Push off the floor with your hands, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Reps 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and glutes and, with your chest up, pull your torso up until your chin touches the bar. Hold this position, then slowly return to the starting position.
2. Block pull with a wide grip to the chest on the latissimus dorsi
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Take a starting position on the simulator, holding the handle with a direct grip at shoulder width. With your chest up and tensing your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom for a second and return to the starting position.
3. Lying Dumbbell Row
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting the movement by bending your arms at the elbows. Lock at the top point, and lower the dumbbells down, returning to the starting position.
4. Breeding dumbbells lying face down
Approaches 4 Reps 10 Pace 60 sec. Rest 60 sec.
Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and raise the dumbbells to the sides, starting from the elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight with a dumbbell in each hand with palms facing forward. Pressing your elbows to the body, raise the dumbbells to shoulder level. Clench your biceps at the top, then lower the dumbbells to the starting position.
6. Bending the arms with dumbbells "hammer"
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Press your elbows firmly to your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, extending your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles to keep them growing. These sets, reps, and tempo have also been adjusted so that each set of each workout is slightly more challenging. nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best on each set to the best of your ability. And you will be amazed at what results you can achieve in terms of increasing strength, muscle growth and improving body relief.
The last week's workouts are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed here again. This means that every time you enter the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to keep progressing your results.
And so we come to the final part of the trilogy of articles on how to pump up your arms. Today we will discuss the arm training program. But first, it should be noted that if you have not read the two previous articles - "" and "", then be sure to check out this material. Because the training program will be compiled according to the principles and nuances that were described in the first articles of the trilogy.
Hand training program according to the "OPTION 1" scheme:
Day 1: Hard training.
Warm-up: 1x10, workers: 5x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
Warm-up: no, workers: 4x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
General recommendations: Do all exercise sets to failure., i.e. choose a working weight with which you can do one or two repetitions more. Your the approach should last around 20 seconds, no more. Try to mentally contract the muscle group being trained as much as possible, and also avoid acidification with lactic acid. If you feel that there are too many approaches in the exercise (your muscles are already highly acidified and exhausted after training), then reduce their number. Or, on the contrary, if you are already an experienced athlete and have been in the gym for more than a year, you can add the number of approaches or exercises. Always put first those exercises in which you best feel the trained muscle group. The main guideline: after a workout, the muscles should hurt (just hurt like, for example, a bruise on the body), and not be exhausted from a lack of energy, because. our goal is not to deplete glycogen stores (we do not train endurance), but to affect the muscles as much as possible by reducing them as much as possible.
Day 5: Hands. Easy workout.
- Bench press in the Smith simulator with a narrow grip:
- Lifting dumbbells for biceps, sitting on a bench at an angle of 45 degrees:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
-Extension at the block with a supinated grip:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
- Lifting the barbell on the Scott bench with a pronated grip:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
General recommendations: on an easy workout, we leave all the same exercises and the number of repetitions, but reduce the number of approaches. In an easy workout, we do not mentally contract the muscles, and we also take a very tiny weight (dumbbells of 2 kg, for example). The goal is to warm up and maintain muscle tone. There is no warm-up, because In fact, the whole workout is a warm-up. After a light workout, you should not feel any fatigue in your hands at all.
Day 9: Hands. Easy workout.
- Bench press in the Smith simulator with a narrow grip:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
- Lifting dumbbells for biceps, sitting on a bench at an angle of 45 degrees:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
-Extension at the block with a supinated grip:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
- Lifting the barbell on the Scott bench with a pronated grip:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
Day 12: Hands. Hard workout.
- Bench press in the Smith simulator with a narrow grip:
Warm-up: 1x10, workers: 5x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
- Lifting dumbbells for biceps, sitting on a bench at an angle of 45 degrees:
Warm-up: 1x10, workers: 5x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
-Extension at the block with a supinated grip:
Warm-up: no, workers: 4x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
- Lifting the barbell on the Scott bench with a pronated grip:
Warm-up: no, workers: 4x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
General recommendations: after sufficient recovery (day 12 is taken in this program), we conduct a new hard workout. All recommendations are the same as for the first hard workout. The only thing I will add is that if you feel that you have not fully recovered, then add a couple more days of rest, this is especially important before a new hard workout. Most importantly, do not be afraid to add days of rest between workouts - this will only benefit.
Once every two months (60 days) give your arms a complete rest from training - do not train them for 10 days (do not even do light training). This is a very important point.
Now we move on to the next training program. From "OPTION 2" we will take the 2nd scheme (out of 3) training, because. in my opinion, it is the most optimal, and most importantly, it has been tested on our own experience. Again, if you suddenly have not yet read the second part of the trilogy: "" and do not understand what it is about, then be sure to check out this material.
Hand training program according to the "OPTION 2" scheme:
Day 1: Back + Triceps. Hard workout.
- Bench press in the Smith simulator with a narrow grip:
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
-Extension at the block with a supinated grip:
Warm-up: no, workers: 4x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
Tempo: 2sec lowering the projectile, 2sec lifting.
- Dumbbell row with one hand in an incline:
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1-1.5 minutes.
Day 4: Chest + Biceps. Hard workout.
- Lifting dumbbells for biceps, sitting on a bench at an angle of 45 degrees:
Warm-up: 1x10, workers: 4x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
- Lifting the barbell on the Scott bench with a pronated grip:
Warm-up: no, workers: 4x4-6.
Tempo: 3sec lowering the projectile, 1sec lifting.
Rest between sets: 1 minute.
Warm-up: 1x10, workers: 6x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1-1.5 minutes.
- Wiring dumbbells lying on a bench at an angle of 30 degrees:
Warm-up: no, workers: 6x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1-1.5 minutes.
Day 7: Legs + Shoulders. Hard workout.
- Lying leg curl:
Tempo: 2sec lowering the projectile, 2sec lifting.
- Sitting leg extension:
Warm-up: 2x15, workers: 3x10-12.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 2-3 minutes.
-Press up in the Smith machine:
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1-1.5 minutes.
-Mahi dumbbells to the side:
Warm-up: 1x10, workers: 5x10-12.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1-1.5 minutes.
General recommendations: in this workout, we increased the reps and decreased the reps for the shoulders and legs, because delts, in my experience, grow better with more reps. In addition, they are quite difficult to feel, therefore, when doing an exercise in a high-rep style, we feel the fullness of the muscles due to the rush of blood, which eventually improves innervation over time and helps develop muscle feeling. However, you can experiment and do approaches to the deltas according to the same program as for the hands. But with exercises (extension and flexion in simulators) for the legs, this is not worth doing, namely, dropping below 8 repetitions, because. this may result in injury. This can only be done in squats, but we do not include them in the program, because. the main goal is the development of arm muscles. Squats, on the other hand, take a lot of resources from the body, which in the end can negatively affect the growth of arm muscles if you do not recover enough. But, again, you can include squats in your program at your discretion.
Day 10: Easy workout for everyone muscle groups except for legs and shoulders.
- Bench press in the Smith simulator with a narrow grip:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
- Lifting dumbbells for biceps, sitting on a bench at an angle of 45 degrees:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 1.5 minutes.
-Draft of the vertical block to the chin:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
- Dumbbell press lying on a bench at an angle of 30 degrees:
Warm-up: no, workers: 2x4-6.
Tempo: 2sec lowering the projectile, 2sec lifting.
Rest between sets: 2 minutes.
Key recommendations: on an easy workout, we leave all the same exercises and the number of repetitions, but reduce the number of approaches. In an easy workout, we do not mentally contract the muscles, and we also take a small weight (dumbbells of 2 kg, for example). The goal is to warm up and maintain muscle tone. There is no warm-up, because In fact, the whole workout is a warm-up. After a light workout, you should not feel any muscle fatigue at all.
This completes the training cycle and from the 14th day you start this circle over again. Once every two months (60 days) give your body a rest - do not train for 10-14 days (do not even do light training). I also want to note that these training programs are designed specifically for the development of the muscles of the hands in the first place, and not the whole body as a whole.
Also don't forget that proper nutrition- this is 70% success! Therefore, we advise you to familiarize yourself with the material: "".
On this trilogy of articles on how to pump up your arms came to an end. We hope that we have fully covered this issue. If you still have questions, or you need to adjust the training program - write in the comments.
Sincerely, Vlad Fomenko and Dima Marchenko
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Important! If you are determined to achieve the result and want to achieve your goal in the shortest possible time (gain muscle mass by correctly compiling a diet / nutrition plan, training program and daily routine), then use the services of a personal fitness trainer online ==>
