Pump up massive arms. How to increase the volume of hands? shock training program

Despite grueling workout Did your arm size stay the same? We know how to fix it! 12 rules, 12 steps, 12 weeks.

Is it possible to pump up your hands at home to the limit? Certainly. In this article you will find important tips for increasing the volume of hands, as well as learn the structure effective workout which is easy to do at home. After all, guys can be creative if they wish, our training will be of high quality and without expensive equipment. To prove it, here are 12 friendly tips to pump up your arms.

Your hands, like no other part of the body, showcase all the work you do in training. Seeing your developed biceps and triceps, others will surely be sure that the rest of your muscles are also inflated. Following the recommendations presented in just 12 weeks, you will dramatically change your arm muscles.

1. Let your hands rest

By constantly working your hands, you do not give them a chance to grow. The muscles of the hands are small, they are easy to overwork. Give your hands the rest they need so you can work them harder later.

The good news is that strong and beautiful hands creating is not as difficult as it might seem. The fact is that almost any exercise for the muscles of the upper body requires the participation of the hands. And if you are intensively working on the muscles of the upper body, then the arms are trained along the way. Thus, we recommend that you do only one workout per week specifically for the arms and, if desired, combine it with a shoulder or chest workout.

Don't push yourself to failure during your workout, just feel good!

2. Follow the next arm workout

After a two-week break, do the following exercises for arm strength. You will pump your arms at home once a week for 6 weeks. After this, another break of 7-10 days is required, and then you must repeat the cycle with a heavier weight. Maybe we will be able to challenge you "weakly"?

Workout for pumping arms with dumbbells

Attention: Perform the exercise in half the amplitude from the bottom to the middle of the movement

Add one back day as well as a leg day. Chest and shoulder training can be combined with arms.

3. Train strength

Proven to be highly active when performing the Dumbbell French Bench Press followed by Seated Curls and Down Pulldowns. Try increasing the weight by 5% each week when doing bicep curls.

French bench press with dumbbells

Victor Chentsov describes in detail the technique of each exercise and the structure of the workout in the next video.

4. Pull up

Basically, biceps training programs include arm curls. For some reason, no one does pull-ups, considering them an exercise useful only for the back. In fact, pull-ups are reversed and narrow grip- This great exercise for biceps, increasing muscle mass and strength. If you can do more than 10 regular pull-ups correctly, try weighted pull-ups.

Narrow grip pull-ups

The stronger you become, the more mass you will dial. Provided, of course, that you are correct.

5. Stretch

Stretching after your arm workout will help you recover. There is evidence that stretching the muscle also lengthens the fascia. It can be imagined as a white sock over the muscle, which can limit its growth. The more you open it, the more opportunities you have to increase the volume of your hands.

Stretching the fascia is not possible with short yoga sessions, however, 45-60 seconds of stretching with weights will help with this. You can always peep good ideas for arm stretching exercises in the next video.

6. Rock your forearms

Often the availability of forearm exercises is a problem when it comes to pumping up big arms at home. If your forearms are still weak, it will be difficult for you to lift the desired weight, since there is most likely not much variety of equipment with free weights. To do this, use collapsible dumbbells. This is extremely beneficial, as certain wrist rotation exercises with a semi-disassembled dumbbell allow you to quickly increase your grip strength. They are also convenient to combine with classic movements.

Bent wrist curls with dumbbells, palms up

Flexion of the wrists with pronation in the supine position

If you do not have such equipment, you can work with close grip push-ups with own weight. You can also put together a quality workout for the forearms easily from the resources available at home.

7. Train your legs

Leg training puts the body in such an anabolic mode that there is an excess of growth hormone. This means that other muscle groups will also get their share. Make friends with squats and lunges. Be sure to rest for a day after training your legs to fully recover. An example of such a workout for home conditions, see below.

Effective leg workout at home

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Adjust the weight and difficulty level of the exercise according to your current physical data. The weight can be replaced with a can of sand or water.

8. Use sports supplements

Additional complexes - a whole science! But to be brief, in our situation we need to be guided by the following principles. Use caffeine before your workout as it will increase your concentration. During your workout, it's best to consume BCAAs to keep the intensity high. To replenish the body with the necessary substances after training, do not forget about freeze-dried protein with creatine.

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Base

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1 serving.

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Dissolve two measuring scoops in 450-500 ml of water and mix thoroughly in
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Mix one measuring spoon of the product in 150-200 ml of water or a drink that
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Dymatize CREATINE MONOHYDRATE is a highly purified creatine monohydrate designed to maximize the performance of all muscle groups during intense exercise.

Use supplements wisely, and the effect will not be long in coming. More about sports supplements Read the relevant section on our website.

9. Eat well and in full

You are not a girl in puberty, so your meals should be heavy. There is no point in increasing arm size if your overall weight is not changing. As a rule, for every extra centimeter on your arms, you need to gain 2 kg of muscle mass. Eat 1.5 grams of protein per pound of body weight, 3-4 grams of carbohydrates and 0.5 grams of fat. Follow this diet for 5 days, and then change it for 2 days, reducing the amount of carbohydrates to 1 g per pound of body weight and doubling the fat intake.

This ensures that you don't develop insulin resistance and it keeps your body stressed. People with poor carb tolerance (you know if this applies to you) can follow a diet that is 5 days low and 2 days high. At the same time, high protein intake is maintained. In terms of fluids, you should consume a liter of water for every 20 kg of body weight per day, so an 80 kg athlete will need about 5 liters of water per day. If training takes place in hot and humid places, drink plenty of fluids during training. Learn more about the principles of mass nutrition, study the site and do your own experiments.

10. Visualize

You need a goal, don't just say, "I want to pump big hands Houses". Have a clear idea of how you want to pump up your arms in 3 months from now and in a year.

Even if you're only halfway there, it's still a huge success. Do not measure your hands every day, otherwise you and everyone around you will only go crazy. Focus on the weight you use and your nutrition.

11. Calm down

Your success will largely depend on your recovery. The first thing to ensure is adequate sleep. Eight hours a night is a must, and an afternoon nap is even better. If you can't go to Gym don't think about it. Thinking about your hands 24 hours a day, 7 days a week will only burn you from the inside and hinder your progress.

Help yourself with recovery: it can be a massage, a steam bath, a sauna, a walk with a girl on fresh air and a fun hangout with a group of like-minded friends.

12. Use isometric exercises

Isometric complexes - a special system of exercises that allows you to strengthen the muscular frame, increase strength and increase sports results without exhausting many hours of training in the gym. Its effectiveness and availability to everyone has been proven by time, as well as by wide use in yoga, bodybuilding, fitness, rehabilitation programs, martial arts and strength training.

Classic isometric exercise on the hands is to stretch them in front of you in various positions as in the photo below.

The purpose of these exercises is to spend a maximum of effort on holding or counteracting any object for a short period of time - 6-12 seconds. Unlike dynamic loads repeated a certain number of times, when reproducing static complexes, it is not the quantity that matters, but the duration of holding the body in a certain position and the feeling of one's body.

Now you know 12 ways by which you can pump up impressive “banks” at home! Now only you decide how to pump up your arms at home for a man, for this you have a whole arsenal of serious ways to exercise at home with benefit and transform your body in 12 weeks. Time has gone!

Hello everyone. In this issue, we will talk about how to quickly build arms (biceps and triceps). We will fully understand all issues related to arm training, discuss the mechanics, muscle anatomy and the effect of various exercises on different parts of the arm muscles. Well, in the end, consider the nuances of compiling training programs for the fastest growth of arm muscles.

The bicep is made up of two heads.:

Long(a long tendon, but a small muscle) is located on outer part of the hand.
short(short tendon, but the muscle is large) is located on the inside of the hand.

Both heads are connected into one tendon, which is located next to the elbow joint. The tendon itself is attached slightly inward (to the side of the forearm). This means that in addition to bending the arm, the biceps can still supinate it (i.e. turn the palm to the side thumb). I think everyone understands what is at stake, i.e. many do dumbbell curls with supination. And this is exactly the bagel, which I now theoretically talk about.

FOCUS ON THE BICEPS HEADS

According to statistics, there are no problems with the development of a short head (the one located on the inside of the arm), it responds well to stress, and grows well from any bending of the arm. But, with the development of a long head, the one that is located on the outer part of the hand, most people have problems!

Treatment

In order to fight outer head (long), you need to take your elbows as far as possible behind your back, the only way to turn on outer part biceps.

In order to fight inner head (short), on the contrary, you need to bring your elbows as far forward as possible.

GRIPS when working on BICEPS

The wider your grip , the more the inner head will work.

Than already your grip , the more the external head will work. In general, a narrow grip is not recommended. In theory, the narrower the grip, the more you will bring your elbows forward, and based on the foregoing (if your elbows are brought forward), then the inner head is strongly turned on.

BRACHIALIS

This shoulder muscle plays a very important role. It is located under the muscle (i.e. under the biceps) and is involved in most of the work when training the biceps (about 50-70% takes over). It is this muscle that allows you to lift heavy weights in standing barbell curls, not the bicep itself.

The best exercises for training biceps

Barbell curl for biceps
Lifting dumbbells for biceps with supination
Lifting dumbbells for biceps, lying on an incline bench
Hammer curls (HAMMERS)

TRICEPS

Triceps has three heads:

Lateral head(she's external)
medial head (she is medium or small elbow, located next to the elbow)
long head (she is internal, attached to the shoulder blade at the back)

All three heads are in the same bundle, in the elbow area, and that is why all three heads work simultaneously in all exercises that involve the triceps. However, each head is not trained evenly! Those. each of the heads receives its own degree of load (it depends on the mechanics of the exercises).

Each of the 3 heads (connected because they work in conjunction) but they can be either short or long. This thing depends on your genetics. HOWEVER, this can be easily verified and found out! For example, if your triceps are short, then they look longer and more massive. And if it is long, then the triceps looks short with a peak.

2. Biceps and triceps (small muscle groups) grow ONLY in conjunction with large muscle groups (LEGS, CHEST, BACK). That is why all other attempts to build muscle mass of the arms by scoring the rest of the large muscle groups (legs, back, chest) come to naught. You will not succeed, take my word for it! This is usually resorted to by beginners (beachers) who seek to develop ostentatious muscles (such as biceps, abs) while SCORING on the BACK, CHEST, LEGS! HOWEVER, CHECK AND MAT! If you seriously train large muscle groups (CHEST, BACK, LEGS), then the small ones will grow EVEN BY THEMSELVES, because they have no way out!

CONCLUSION: Be sure to train large muscle groups (CHEST, BACK, LEGS) without missing a single workout, then small muscle groups (arms, deltas) will grow.

3. Absence correct technique exercise + lack of mental brain-muscle connection, this is exactly when you seem to be doing exercises for the biceps, and it’s not your biceps that clog, but your forearms or back. You don't feel your muscles, you do everything randomly in the hope of getting everything at once, without making DUE EFFORT!

The cure here is to learn how to do the exercises correctly, pick up an empty bar and learn. Do 5-10 sets with LIGHT WEIGHT (FEEL) your bicep, burning it bleed () think of your bicep when you train it. This applies not only to the biceps, but also to others. muscle groups. It’s just that our topic is now bits, so I gave an example.

Sequence of exercises

Remember once and for all: We start with heavy basic exercises and finish with lighter - secondary (isolation exercises).

FOR BICEPS (CONDITIONALLY BASIC IS):

Lifting the bar for biceps while standing
Lifting dumbbells for biceps standing with supination
Barbell curl for biceps reverse grip
"Hammer" bending with dumbbells

Minor:

Concentrated bicep curls
Larry Scott bench with barbell or music stand or it looks like a Larry Scott bench only with a block. (WTF:D)

FOR TRICEPS basic exercises are:

narrow grip press
bars

Minor:

French barbell presses
extension at vertical block (although with the proper execution style, it can be considered basic).

We create the maximum effective programs workouts

P.S. I forgot to tell you about one very effective reception for pumping up your hands! Its essence is simple, we will alternate exercises antagonists BICEPS and TRICEPS! Those. it will look like this:

basic exercise for biceps 4x6-12
basic triceps exercise 4x6-12
basic for biceps 4x6-12
basic for triceps 4x 6-12

See this alternation? First comes the biceps, then the triceps, then the biceps again, and so on. This is very effective chip which you should definitely use! By the way, always start your workout with biceps, then triceps. Otherwise, if you start with the triceps, it will limit the strength in the curls. Basically, this rule applies to initial stage for beginners and the average level of training, more advanced (experienced) look at the situation (because for the advanced, starting a workout with triceps is a chance to give at least some unfamiliar stress in order to start growth.

And so the training program:

Lifting the bar for biceps, standing 4x6-12
Bench press, lying with a narrow grip 4x6-12
Hammer bends "(HAMMERS with dumbbells standing) 4x6-12
Push-ups on uneven bars (emphasis on triceps) 4x6-12

That's all. THIS IS THE MAXIMUM EFFECTIVE COMPLEX FOR THE RAPID GROWTH OF ARM MUSCLE MASS. Nothing else is needed! I personally train according to such a scheme, I am satisfied with the result.

For more advanced athletes, the scheme is as follows

Lifting the bar for biceps 4x6-12
Bars (accent triceps) 4x6-12
Lifting the bar with a reverse grip 4x6-12
Barbell bench press with a narrow grip 4x6-12
Lifting dumbbells for biceps, standing 3-4x6-12
french bench press 4x6-12

Do not forget that any workout should last no more than 45 minutes. This is worth keeping in mind!

You can come up with a whole host of these working schemes. I brought you quickly compiled by me personally, based on many articles on this site, I cited sources for the main articles, read, study, I hope you were interested, now you will definitely be able to pump up the HANDS OF TITAN, see you soon, friends.

Sincerely, administrator.

Having huge hands is the goal of every adequate man. But it happens that the hands simply do not grow, no matter how you load them. What to do - reconcile with his fate, and walk until the end of the century, waving his skinny arms? Yes, no matter how, we go to the gym not to give up. You will get what you want, the main thing is to know.

I want to say right away that if you are a beginner who has just come to the gym, you should not place a significant emphasis on working out your hands. Train with the exceptionally big three: , . This also includes horizontal and vertical thrust block. From these exercises, the beginner will gain mass much faster, in addition, and the hands will increase in size.

Those who have been training for a long time, but progress in arm growth leaves much to be desired, can follow the tips that I will give below. I am sure that using them, you can break out of this stagnation and pump up big arms.

Muscles of the hands. Know what you are training

How to pump up huge arms if you don’t know the specifics of the two main muscles that are involved in building a voluminous arm - biceps and triceps. Each of them is characterized by different indicators of recovery and performance.

Biceps - despite its fame even among amateurs, it is the smallest muscle in the arm. Since the biceps muscle works more intensively during the day, it takes less time to recover than the triceps. Also, the biceps are very capricious to the working weight. Take a little less - does not grow; went too far - growth again stopped. For biceps training, select such weights that you can work in the range of 8 to 15 repetitions. In more detail about that, I wrote not so long ago. Follow the link and read.

Triceps - this muscle is the main responsibility in creating big arms. This is the most big muscle on the hand, but at the same time the weakest. For many, before coming to the gym, the biceps may be larger than the triceps, only because it is not involved in Everyday life. Also for triceps, other things being equal, the ability to work with more weight in comparison with biceps is characteristic.

So that the question: how to pump up huge arms ceases to pester you, try introducing the following hand training combinations into your program.

Train biceps with back and pectoral muscles with triceps. This is a classic combination. Great for advanced beginners who are not yet working, accented on the hands. When training the back, the biceps also work indirectly, so after the main load, you finish it off with one or two exercises.

The same with the pushing group - chest + triceps. The disadvantage of this combination is that for effective work over your arms you simply won’t have any strength left, since the biceps and triceps are already tired. Here, unfortunately, even pre-workout complex powerless.

Chest with biceps and back with triceps. One of the best workout combinations where you can include hands. There is no minus of the previous combination, but there is a negative point regarding the recovery. The fact is that if chest training with biceps goes right after pumping the back with triceps, the latter may not have time to recover. This disadvantage is easy to eliminate - just put a leg day between these workouts - that's all.

Biceps and triceps workout in one day. Many professionals consider this method the most effective if you want to pump up really big hands. This opinion is not unfounded. First, look at Dorian Yeitz or Arnold - they trained their hands that way. Works? Undoubtedly.

Secondly, with this method of training, it becomes possible to make more exercise for one muscle group, in addition, there is enough time for recovery. The disadvantage of this method is that you have to add another day to your weekly program, and only professional athletes who know exactly how to build huge arms have such an opportunity.

Council number 1. Invest in every approach. Whatever exercise is chosen to work on the hands, maximum concentration is always needed. No need to wave your hands for nothing. Regardless of the weight, you need to strain the muscle as much as possible. The main sign that everything is going well is that while you are resting between sets, you are trying to catch your breath. Arms do not unbend after training - it means that it went as it should. Only in this way is it possible to break through the stagnation and make the hands grow.

Council number 2. Use supersets in your workouts. For example, I did an approach in lifting the bar for biceps - immediately grab the dumbbells and do it. Or so - lifting the biceps and immediately, without rest, extension on the block.

Supersets can be extremely effective, but don't go overboard with them. Do only one workout out of three in this style, otherwise you can get the exact opposite result.

Council number 3. If nothing helps and the hands still do not grow, then it is worth considering whether I am doing it. That is, you can stagnate, doing the same exercises year after year. Do not do it this way. Get rid of this annoying routine for both you and your hands. Remember - there is no development in the swamp, and training also applies. You see that the muscles do not grow - change the exercises, the number of approaches, the pace of the exercise, etc. until the new load on the arms makes them grow.

That's actually all the wisdom. Now you know how to build huge arms. You just need to follow the recommendations and principles described above. If you were looking hand exercises, then follow the link or view the corresponding section, there is a lot of useful information there. Thank you for your attention, subscribe to the newsletter, comment on the post - this will be the best gratitude for me.

Video: How to build huge arms

IT IS IMPOSSIBLE TO JUST TAKE AND NOT WATCH (at least half) how Borisov broadcasts knowledge of pumping big claws for an hour and a half Mistakes, biomechanics and recommendations for pumping triceps and biceps. The demonstration takes place in the training ludus of modern Kyiv gladiators - hydropark.
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P.s.: I do not know any Internet patrons, except for Denis who looks like Gannicus.

During the EXERCISE on the arms (biceps or triceps), the kachenka needs to solve TWO TASKS:
Exclude other muscle groups from work as much as possible so that they do not steal the load (because of this, trained muscles can often lag behind). For example, a person trains triceps with bench presses and push-ups, and only the chest grows. classic situation.

will learn Influence the necessary parts of the muscle (bundles). For example, almost always the outer bundle of the triceps is developed and the inner one is not. The situation is similar with the biceps.

The solution to both of these questions within the purview of technology. It is her, dear, that we will study for most of this lesson. Well, in the end we will talk about the nuances of compiling training programs in order to pump up our arms as much as possible.
TRICEPS
To pump up the arms, we will start with the triceps, because it is more important than the biceps in terms of size and number of bundles (heads). So...
Triceps - "horseshoe" muscle consisting of THREE heads.
All three heads narrow and pass into a common ligament, which is attached in the elbow area, therefore in any exercises involving triceps, ALL HEADS work AT ONCE! But the degree of this work will depend on the mechanics of the exercise, because the other edge of each of the three heads is attached in different places. So Triceps:
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Lateral head
(external)
long head(inner head) Attaches to the back of the shoulder blade and therefore requires the arm to be pulled back for full activation. You have probably often seen how those who are trying to pump up their arms are trying to do some kind of similar exercises.
medial head(medium head or small ulna). It is located near the elbow and therefore does most of the work during light extensions. It is located between the outer (most) and inner heads (hence the name - middle or medial). Very wide and very short therefore has a longer tendon, which we perceive as a hollow in the U-shape of the triceps.
Triceps "bundle"(uniting all bundles) can be Short, or it can be Long. These are genetics. If such a bundle is short, then the triceps are LONGER and more massive. If the ligament is long, then the triceps are SHORT and peak.
Mesomorphs and endomorphs are more likely to have LONG and massive triceps, while ectomorphs are more likely to have SHORT and peaked triceps. In the first case, the mass grows faster, and in the second case, the muscles look more aesthetically pleasing.
SECRET: with light loads (weights), most of the work is done by the middle (medial) head and to a small extent by the external (lateral head), because the location of the middle head is the most convenient - it is located closest to the elbow joint. In such a situation, the inner (long) head almost does not work. If you are trying to pump up your arms at home, you will also have to think about all these subtleties so as not to do extra work.
But, the more load you use in the exercise when you are trying to pump up your arms at home and in the gym, the more you are forced to turn on, in addition to the middle head, the REST: external and long (internal).
OK. I will repeat once again: during arm extensions, ALL TRICEPS HEADS WORK SIMULTANEOUSLY! If you see one person have very juicy “peak” triceps, then this is largely the merit of his parents and not a specialized program. BUT here's how to pump up your arms at home or gym so that there are no failures? To do this, it is important to understand some of the nuances.
DEGREE OF EASE INCLUDING triceps heads into work:
Middle (medial) head steals most of the load, especially in light movements.

External (lateral) head helps the average if the load grows

Internal (long) the head turns on reluctantly and lastly if the load is large and you move your hand correctly (more on this below)

What does it mean to "retract the right hand"? The fact is that the long head is attached differently (to the shoulder blade) than the other two, so several features are required for its active work. Failure to do this leads to the lag of this part of the triceps. You can pump up the muscles of the hands with both dumbbells and a barbell. So...
SECRET! To turn on the LONG HEAD YOU NEED:
Pulling the arm back or up (above the head). Exercises: French overhead presses. One of the best exercises in order to pump up the muscles of the hands.

During extension engage the shoulder joint Exercise: for example, a barbell French bench press from behind the head, and not from the nose. Our shoulder is under pressure.

Pressing the elbows to the body- shifts the load on the long head, spreading the elbows to the sides shifts the load on the outer head.

Supination of the hand- shift the load on the long head of the triceps, and the pronation of the hand shifts the load on the outer head.

During the performance of isolated exercises for any pushing muscle groups (Triceps, Chest, Deltas, Quadriceps) DO NOT READ! Those. you can not do jerks and jerks helping other muscles to throw weight. If you help with your whole body when you are trying to pump up the muscles of the arms, the load shifts and the arms partly rest.
Why? Because the work takes place in one joint on a break. Jerks in such a situation are 100% trauma sooner or later. By the way, this is why it is important to do isolated exercises after basic (you are warmer and your joints are better prepared to work without injury). In general, I will tell you this, 50% of the injuries that I often see are variants of French presses with large weights! Those. any triceps exercises where work takes place in only one ( elbow joint) are very dangerous. Although they help to quickly pump up your hands.
RECOMMENDATION: load the triceps well with basic exercises (Close-grip presses and parallel bars, first of all) and only after that you can do isolated exercises, because your triceps will already be tired and you will have enough lighter, and therefore less traumatic weights to complete the workout. If you want to quickly pump up your arms, you first need to carefully approach the exercise technique.
The best exercises for training TRICEPS:
Close grip bench press (upside down is even better)

Push-ups on the uneven bars

French bench press (upside down)

French bench press standing (behind the head)

Extensions on a vertical block

BICEPS
The biceps consists of two heads (BI is two = Biceps):
Long(Long tendon BUT muscle small): sits on the outside of the arm.

short(Short tendon BUT large muscle): sits on the inside of the arm.

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Both bundles are connected (the same bullshit as with the triceps) into one biceps tendon near the elbow joint. BUT, since this tendon is attached a little inward (to the side of the forearm), the biceps can not only bend the arm, but also TURN the palm towards the thumb (supination).
Usually, most people have no problem developing a short (inner) head of the biceps. it grows from almost any bending. The problem usually lies in the development of the outer (long) head of the biceps. Why?
The anatomically long head is attached to the shoulder joint in the upper part; this will mechanically stretch it and make it work. It is not always possible to quickly pump up your hands, because many do not immediately understand the nuances of the technique, so read carefully.
How to turn on the LONG BICEPS HEAD:
How elbows further behind the back, the more the external beam of the biceps works.

The more the elbows are brought forward, the more the inner bundle of the biceps works. (Example: Scott Bench Curls)

How grip already, the more the external beam of the biceps works (not the most the best option, because with this grip you will try to bring your elbows forward and turn on the inner beam)

The wider the grip, the more the inner beam works.

Brachialis (shoulder muscle)
A very important muscle that is under the biceps and does most of the work (60-70%) in flexion. Yes ... yes ... it is she who will allow you to take heavy weights in bending while standing, and not at all the biceps. Also, many are trying to build their arms in a week, you must understand that there are several points that need to be understood. What is the point?
The bottom line is that the brachialis is attached directly to the bone (and not to the side, like the biceps), so it does not participate in the turn of the hand (in supination), thereby concentrating the work directly along the flexion vector in the elbow joint. Hence the strength and size (about which many people forget). I always recommend the reverse grip lift or hammer curls as the second exercise because they accentuate the development of the brachialis and help you pump up your arms in a week.
Best Biceps Exercises:
Barbell curl for biceps

Hammer curls

Lifting dumbbells lying on a horizontal or incline bench

Dumbbell raise with supination

forearms
Literally before the shooting of the plot, I went to my VKontakte wall in order to find out what other questions concern you. It turned out not in vain. Many people are concerned about the issue of forearm training. you know for long years I have already developed a clear formula for the dependence of the level of fitness in general and the development of the forearms and arm pumping in a week. It sounds something like this:
The lower a person's level of fitness, the more he is concerned about training the forearm and other small muscles.
Understand, if you are not engaged in arm wrestling and your goal is purely muscle size (including forearms), then YOU DO NOT NEED SPECIAL EXERCISES for FOREARMS! It's like in that notorious bike about the wheels for a jeep that you are trying to "stick" on a Cossack. There will be no growth in small groups until you achieve growth in large ones. Think about growing strength in large groups, and little ones will eventually have nowhere to go and they will grow up on their own.
During the execution of any bending of the arms with weight (lifting the barbell in particular), the forearm is ACTIVELY working. During normal boom lifts, the inner part forearms, and during lifts, the outer part of the forearm works with a reverse grip. Most professional bodybuilders never specifically train their forearms.
SECRET: By the way, if your wrists clog before your biceps in barbell curls and thus limit your achievements, then it makes sense for you to switch to a bent bar or do exercises with a parallel grip (this takes the load off your forearms).
But, if you are still worried about the way to train this small muscle group, then the main exercises for it are:
barbell curls

barbell reverse curl

pronation and supination

squeezing expander and other joys

Hand training.
Let's now talk about proper hand training i.e. about how to organize an effective workout.
What prevents (what mistakes in training) the growth of hands?
stupid attempts to develop arms in isolation from the development of the rest of the muscle array. Often new swings stubbornly hammer "ostentatious" muscles such as biceps or chest, forgetting about the back and legs. Remember : truly massive muscles are only possible on a truly massive body. In many programs for beginners, there are often no arm exercises at all, because they do not provide much mass, unlike bench presses, deadlifts and squats. What's more, when you get serious in bench presses and deadlifts, your arms will seriously increase in size, even if you don't train them.
Absence SKILLS TO FEEL muscle contraction biceps and triceps. Those. a person seems to be doing a biceps exercise, and his wrist or back is clogged. How is it treated? You need to learn how to turn off secondary muscles. "Prayer for the night" should help you. In addition, you need to follow the right technique and work at the beginning with very small weights.
Too much big amount of work on the biceps at newbies. Small muscles (like the biceps) are very easy to overtrain with a lot of work. What is constantly happening around. It is not advisable to do more than 8 working approaches for biceps. Exceptions for experienced or using anabolic steroids. It is necessary to increase the number of working approaches very carefully and not earlier than a couple of years after the start of classes. Otherwise, you will “jack off” the biceps and it will not think about how to become stronger and bigger, but about how not to die in the next workout (it will develop enduring adaptation instead of strength). Or, even worse, you will drive your hands into a steady state of "plateau" when all growth stops.
Lack of load progression when working on biceps and triceps. The hand muscles follow the same rules as the rest. In order to grow, they need an increase in loads. If it is not, then there is no muscle growth. The problem is that most manual exercises- isolated and constantly progressing difficult and dangerous anatomically. Exit? Make a base! Instead of dangerous options french press do a lot of close-grip bench presses and bars, train your back with serious pulls (this will stimulate the biceps as well), use the most “strong” exercises to train the biceps (lifting the bar while standing, “hammer” bending). And try to track and progress the load. Arnold with a terrible cheat, but did barbell curls with a weight of 120 kg. This explains the freaky for those times the size of his biceps.
How to compose hands in a training program?
There are more options for this arrangement than in China for rice. Each method has its pros and cons. Popular SPLIT SCHEMES:
Back + Biceps ......... Chest (or deltas) + Triceps. Benefits: You load the ENTIRE pushing or pressing group at once on one day and on all other days it RESTS COMPLETELY and grows. Disadvantages: after training the “big brother”, the little one is too tired for serious loads. After the barbell rows and pull-ups, you will not be able to take your usual heavy weights for biceps.
Back+Triceps...Chest+Biceps This is where everything changed for us. Benefits: The little one doesn't care how the "big" brother from the other family trained, so he's fresh and can do the hard work. Disadvantages: fewer full days for a particular group to rest. Let's say you trained your biceps with chest today, and tomorrow you go to train your back. During a workout in which the load will AGAIN partially fall on the biceps (i.e., instead of resting, it works again the next day). However, I like this (the second way of combining) much more than the first.
Biceps+Triceps....From my point of view, The best way proper training hands Disadvantages: You will need another extra day (training) in order to work on your hands like this. Advantages: obvious. fresh biceps and fresh triceps can work actively.
What training techniques can be used in arm training?
There are a huge number of techniques or principles, and any can be easily integrated into manual training. BUT it is worth remembering that the hand muscles are SMALL and it is very easy to kill them with a large load. Yes, weight loss, forced and negative reps, gigantic sets... all of these will load great... but may kill your biceps for the next month. Therefore, we will use only one principle - SUPER SERIES. And then not in the variant as Uncle Joe recommends, but in the variant as I recommend because it is less expensive.
super sets are when you perform two exercises in a row (without rest) on opposite muscles (antagonists). For example: a set of barbell curls for biceps followed immediately by a set of extensions for triceps. This is the classic way from Uncle Joe. For beginners, it can be very difficult and energy intensive, so we WILL RELAX!
In other words, we alternate between biceps work and triceps work, taking the usual rest between sets (i.e. not immediately).
You can switch jobs in two ways:
alternate exercise sets(set for biceps...rest 45-60 sec...set for triceps...)

alternate the exercises(4 sets of biceps exercises...4 sets of triceps exercises...)

WHY DOES IT WORK WELL?
The fact is that we kill two birds with one stone with such a scheme. We rest after contracting the biceps a little more, than usual and thereby restore strength in it a little more than usual, on the one hand. And we do not cool down during this time (because we passively influence him during the training of the antagonist), on the other hand. Those. and our muscles are stronger and workload is large. Usually, in order to show strength, we have to rest more and reduce the amount of work in training.
Besides, by training triceps, you actively restore biceps. Because he is actively supplied with blood and "massaged" like any antagonist during work. As a result, the biceps do not just recover, but recover better and faster than if you had been sitting still all this time (resting passively).
Well, the last important point:PUMPING. Which is constantly growing and does not allow your muscles to cool down. Pumping has mass useful properties: it contributes, for example, to the development of slow muscle fibers(I’ll make a story about this no matter how), it also promotes the delivery of nutrients and activates growth factors, improves capillarization and appearance muscles and more...
If you do two exercises in a row for antagonist muscles, then what to train first: biceps or triceps?
Often, many gurus give unequivocal answers to this. This is not true. In bodybuilding there are no 100% always and on all schemes. Let's explain with our example.
Usually you need to start with biceps and then do triceps. The fact is that if you change this sequence and do the triceps first, then the residual tension will limit you in the maximum contraction of the biceps after. This is theory. In practice, it is possible that this “limitation” of the biceps work will be exactly what you need in order to give the muscles a new (unfamiliar) stress for subsequent growth. Conclusion: beginners do Biceps, then Triceps, and experienced ones look at the situation.
Exercise sequences.
I have already spoken about this many times. There is even a video release on this topic. In short, we always start with heavier exercises (basic), and end with lighter ones.
For triceps, the main basic exercises are:
narrow grip press

bars

Minor:
french bench press

standing french press

extension at the vertical block

For biceps, the main "conditionally basic" are:
Lifting the bar for biceps while standing

Lifting the bar for biceps with a reverse grip

"Hammer" bending with dumbbells

Minor:
Lifting dumbbells for biceps sitting or lying down

Larry Scott bench

Concentrated lifts

An effective Program is drawn as follows:

3 base for biceps 3-4 x 6-12
4 base for triceps 3-4 x 6-12
Or, advanced level:
1 base for biceps 2 sizes + 3-4 x 6-12
2 base for triceps 2 sizes + 3-4 x 6-12
3 basic (or isol.) for biceps 3-4 x 6-12
4 basic (or isol.) for triceps 3-4 x 6-12
5 isolated for biceps 3-4 x 6-12
6 isolated on triceps 3-4 x 6-12
Specific example:
lifting the bar for biceps while standing 2 sizes + 3-4 x 6-12
bench press with a narrow grip 2 sizes + 3-4 x 6-12
"Hammer" with dumbbells standing 3-4 x 6-12
dips (triceps) 3-4 x 6-12
or, for the experienced
lifting the bar for biceps while standing 2 sizes + 3-4 x 6-12
bench press with a narrow grip 2 sizes + 3-4 x 6-12
lifting the bar with a reverse grip 3-4 x 6-12
french press from behind the head while standing 3-4 x 6-12
lifting dumbbells for biceps lying-sitting (elbows back) 3-4 x 6-12
Extension at the vertical block 3-4 x 6-12
I'll go over the rest of the examples of workflows in the mailing list for members of the Underground, friends. So to say, see you on the air.

Hands are the part of the body that attracts attention in the first place. Despite the fact that this is only a small part of the entire human body, there is no escape from the general desire to pump up the “banks”. For most guys who come to the gym, increasing their arms in volume, making them embossed is the main, and sometimes the only goal of training.

Without right program training to reach its maximum potential is impossible. First, let's look at the anatomical features of the muscles of the hands, and then move on to a discussion of how to pump up huge biceps and triceps using the maximum effective complex exercises.

Everyone knows what "biceps" and "triceps" are. However, in order to achieve maximum growth, it is also important to understand how these muscles work.

Biceps

Biceps brachii

Tendons connect the muscles of the biceps to the bones of the arms.
Biceps shoulder consists of two heads: long and short.
The long head is on outside arm and makes up most of the biceps brachii.
short head is located inside hands.
Forms the overall size of what is called the biceps. Most of the exercises are aimed at causing hypertrophy of this muscle.

shoulder muscle

It is located deeper than the biceps of the shoulder.
This muscle does not play big hand in functional movements, helping the biceps of the shoulder to bend the arm at the elbow joint.
Even though the brachialis is not a significant part of the arm, it is still important in balancing muscle size. By adding exercises that target this muscle to your arm training program, you can further increase the volume of your arms, getting a more holistic and harmonious picture. Your arms will look as strong as those of professional bodybuilders.

Triceps brachii

Consists of two sections or heads that form the famous horseshoe shape and make up the entire back of the arm.
An important muscle to stabilize shoulder joint.
The triceps make up one third of the total arm size. If you want to pump up massive arms, then you should pay attention to exercises that cause maximum triceps hypertrophy.
Undertraining the triceps can lead to overtraining of other muscles, which increases the risk of muscle strains and tears. It is very important to train the triceps with the same frequency and load as the biceps.

Forearm

Consists of several smaller muscles including:
Flexor carpi ulnaris (outer wrist)
Long palmar muscle(not everyone has it. If there is, it is located in the center of the wrist)
radial flexor wrist (middle part of the wrist)
Pronator roundus (inside the wrist)
And a few more smaller muscles
The forearm is important for wrist and elbow flexion.
Also, the forearms balance the appearance of the arms. Large, inflated biceps and triceps, with underdeveloped forearms, not only look unaesthetic, but also increase the risk of injury.

The interaction of the muscles of the hands

It would seem to pick up a water bottle or throw basketball- a fairly simple action, but each movement requires a complex set of actions and reactions from the muscles of the hands. In order to perform a particular movement correctly, the muscles must work together in harmony.

When you push something, the triceps should tense up, while the biceps, on the contrary, should relax. When you pull, the situation is reversed. When the biceps are active, the triceps are relaxed, and vice versa.

It is important to understand these principles before embarking on muscle building workouts. Pay Special attention how your muscles work during each movement. Direct all the tension to the active muscle, so you can stimulate muscle hypertrophy, which leads to an increase in muscle mass.

Basic principles for increasing arm muscle mass

There are many theories and techniques on how to make your arms bigger by using muscles, tendons, and ligaments.

The two main training principles boil down to high reps at low intensity and low reps at high intensity. Which one is correct? Actually, both. To achieve maximum growth, you need to concentrate on complex movements during training, devoting an entire day to the load on the muscles of the hands.

Let's find out what points it would be good to observe during training

What is important to remember during the best arm workout

Approaches

4 to 6
According to a study published in the American Journal sports medicine”, in order to achieve muscle hypertrophy, in one workout you need to perform from 40 to 60 repetitions for each muscle.
4-6 sets just allow you to complete these 40-60 repetitions necessary for growth.

Rep plan

6 to 10
As mentioned above, 40-60 repetitions for each muscle group maximally stimulates the process of its growth. You can achieve these values by performing 5 to 10 repetitions in each approach.
For example, 4 sets of 5 reps with a heavy weight followed by 4 sets of 10 reps with a lighter weight will allow you to reach your target 60 reps.

75 to 85 percent of your rep max or 1RM ( Weight Limit, which you can lift in one rep).
This may be contrary to what you have been taught, however, using more load has been shown to cause maximum muscle hypertrophy during arm training.
In order not to lose motivation and keep interest in training, variety is important. This way you can break up the training program: one day to train at a high intensity, the next at a low intensity, and so on. This will help you not to give up training and pump up your hands.

Choice of hand exercisesAnd

When it comes to increasing muscle growth, it is very important to choose the right exercises. No need to invent something unimaginable. Many are excellent for simulating muscle hypertrophy. classic exercises for biceps and triceps. Next, we will analyze them in more detail.

It is also important to change your training program every 6-10 weeks, depending on your level. This will help to avoid plateaus in training and just dilute boredom.

Training frequency

According to a study by the American Journal of Sports Medicine, the most top scores can be obtained by training one part of the body every 5-7 days.
It's also important to remember that many compound exercises, such as push-ups and deadlifts, involve multiple muscle groups at once, so there's objectively no point in having 2 or more arm days per week. You will get results even if your training program has a day dedicated exclusively to the arms once every two weeks.

The best exercises for growing muscle mass in the arms

Not all arm exercises are the same. Some involve only certain areas of the hands, while others may just look spectacular, but in fact do not bring any significant benefit.

We have collected the best and effective exercises for pumping up massive, muscular arms.

All of the exercises below are performed with free weights. This is due to the fact that by training with free weights, you have more room for movement. For many muscle groups, simulators are completely unsuitable.

List of the best bicep exercises

Barbell Biceps Curls

Hold the bar with a reverse grip on outstretched arms, the core muscles should be in tension, and the back should be straight.

Biceps Curls with EZ Bar

Hold with an EZ bar with a reverse grip on outstretched arms, the core muscles should be in tension, and the back should be straight.
Keeping your upper arms still, bend your elbows. Keep your wrists straight while doing this.
Bend your arms until the stay is as close to your shoulders as possible.
Stop briefly at the top.
Slowly and smoothly lower your arms to the starting position.

Alternate bicep curls with dumbbells

Take a pair of dumbbells, hold them with a reverse grip. Stand straight, core muscles tense.
The palms should be facing forward.
Keeping your upper arms still, bend your elbows. Keep your wrist straight while doing this.
Concentrate on the tension in the biceps, stop briefly at the top point.
Slowly and smoothly lower your arm to the starting position.

Biceps Curls with Hammer Dumbbells

Take dumbbells in your hands. Make sure your core is tight and your back is straight.
The palms are directed towards the body.
Bend your elbows, keeping your shoulders still. The movement is like working with a hammer.
Slowly and smoothly lower your arms to the starting position.

Pull-ups on the horizontal bar

Hold on to the horizontal bar with a reverse grip. Keep your hands approximately shoulder-width apart.
During the exercise, keep your core muscles in tension, and your arms slightly bent at the elbows.
Pull yourself up until your chin is level with the horizontal bar.
Lower yourself slowly and repeat again.

List of the best triceps exercises

Close grip bench press

Lie on the bench, grab the barbell, palms already shoulder-length. Push the bar straight up over your chest.
Slowly lower the bar to your chest. Try to feel the tension in the triceps.
Keeping your elbows bent, raise the bar to the starting position and repeat.

Dumbbell press from behind the head

Exercises can be performed both standing and sitting. Holding a dumbbell with both hands, raise it above your head.

Elbows should look up, and the movement should come from the forearms. Elbows move minimally.
Lower the dumbbell behind your head, stop, then slowly raise the dumbbell to the starting position.

French bench press

Hold the EZ bar with a straight grip. Sit on a flat bench and slowly lie down on your back.
Hold the bar behind your head.
Throughout the exercise, the elbows are pointing up.
Slowly and smoothly lower the bar to your face, stop, then return to the starting position.

Extension of the arms in the upper block for triceps

Make sure the handle on the crossover is in the correct position at the top.
Grab the handle, make sure top part hands were at the sides of the body throughout the exercise.
Pull the cable down, paying attention to the tension in the triceps.
Stay at lowest point, then slowly and smoothly lower your arms to the starting position.

Push-ups on the uneven bars

Grasp the bars firmly in the overhead position. Straighten your arms all the way, while keeping your core muscles in tension.
Bend your elbows and slowly lower yourself down.
Starting from the bars, go back up. Watch your posture and exercise technique.
Also this exercise can be performed by pushing off the bench behind you.

List of the best forearm exercises

Reverse Curls

Stand up straight, hold the EZ bar with a reverse grip.
Without moving your shoulders, bend your elbows and lift the bar up.
Stop at the top, then slowly and smoothly lower your arms back to the starting position.

Workout program

Close Grip Bench Press:

3-4 sets of 4-6 reps

Barbell curls:

2 warm-up sets of 10-12 reps
3-4 working sets of 4-8 reps

Push-ups (optional: you can hang weights on your belt)

3-4 sets of 4-8 reps

Curls for biceps with dumbbells "Hammer":

3-4 sets of 4-8 reps

Alternate bicep curls with dumbbells:

2-3 sets of 6-8 reps

It is not enough to simply do the above exercises. It is necessary to constantly overdo yourself, increase the load, the number of approaches, the weights used. Performing the same exercises without any changes will lead to a plateau, when the growth of both strength and muscle mass stops.

Try to increase the working weight by 0.5-2 kilograms every workout. At the same time, make sure that the execution technique is close to ideal.

When doing high-intensity sets, reduce the rest time between them. This will force the body to use the energy it receives more efficiently, as well as increase endurance.

Include work to failure in your workout. It is advisable to leave the approach to failure at the end of the exercise. Just do as many reps as you can on the last set without breaking the technique.

Don't forget to change the training program after 6-10 weeks, with other exercises, more high load and lots of repetition.
Focus on the muscle you are working on this moment. Review the anatomy section to understand how this muscle works, which will help you visualize the effect of stress on it. This understanding will increase muscle tension and hypertrophy.