What are the secrets to pump big hands. We pump arm muscles: quickly and efficiently

DO NOT JUST TAKE AND DO NOT WATCH (at least half) how Borisov for an hour and a half broadcasts the knowledge of pumping large claws Errors, biomechanics and recommendations for pumping triceps and biceps. The demonstration takes place in the training ludus of modern Kiev gladiators - a hydropark.
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P.s .: I don't know any internet patrons, except for Denis who looks like Gannik.

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

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

The solution to both of these questions in the competence of technology. It is her, dear, we will study most of this lesson. Well, at the end we will talk about the nuances of compiling training programs in order to pump up your arms as much as possible.
TRICEPS
To pump up our arms, we will start with the triceps, because it is more important than the biceps in terms of the size and number of beams (heads). So...
Triceps is a "horseshoe" muscle consisting of THREE heads.
All three heads narrow and pass into a common ligament, which is attached at the elbow, therefore in any exercises involving triceps ALL HEADS work IMMEDIATELY! 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, therefore requires arm back to fully activate. You have often seen how those who are trying to pump up their arms are trying to do some kind of similar exercises.
Medial head (middle head or small ulnar head). It is located near the elbow and therefore does most of the work during light extensions. Located between the outer (most part) and inner heads (hence the name - middle or medial). It is very wide and very short and therefore has a longer tendon, which we perceive as a depression in the triceps U-shape.
Triceps "ligament" (uniting all bundles) can be Short, or Long. These are features of genetics. If such a ligament is short, then the triceps are LONGER and more massive. If the ligament is long, then the triceps are SHORT and peak.
In mesomorphs and endomorphs, LONG and massive triceps are more often, and in ectomorphs, SHORT and peak triceps are more often. In the first case, the mass grows faster, and in the second case, the muscles look more aesthetically pleasing.
SECRET: under light loads (weights), most of the work is performed by the middle (medial) head and to a small extent the external (lateral head), because the location of the middle head is most convenient - it is located closest to the elbow joint. In such a situation, the inner (long) head hardly works. 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 unnecessary work.
But, the more load you use in the exercise, when you try 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 OTHERS: external and long (internal).
OK. I will repeat again: during arm extension, ALL TRICEPS HEADS WORK AT THE SAME TIME! If you see one person have very juicy "peak" triceps, then this is largely due to his parents and not a specialized program. BUT here's how to pump up your hands at home or sports hallso that there are no failures? For this, it is important to understand some of the nuances.
DEGREE OF EASY TO INCLUDE the triceps heads in work:
Middle (medial) head steals most of the load, especially in light movements.

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

Internal (long) the head turns on reluctantly and last of all if the load is large and you take your hand right away (more on this below)

What does it mean to “move your hand right”? The fact is that the long head is attached differently (to the scapula) than the other two, therefore, several features are required for its active work. Failure to do so leads to the lag of this part of the triceps. You can pump up the muscles of the arms with both dumbbells and a barbell. So...
SECRET! To turn on the LONG HEAD, YOU NEED:
Leading the arm back or up (overhead)... Exercise: French press from behind the head. One of the best exercises for building arm muscles.

During extension include the shoulder joint Exercise: For example, a French barbell bench press from behind the head, not from the nose. our shoulder is under load.

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

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

While performing isolated exercises for any pushing muscle groups (Triceps, Chest, Delts, Quadriceps) DO NOT READ! Those. you can not do jerks and jerks by helping other muscles to throw weight. If you help with your whole body when you try to pump up the muscles of the arms, the load will shift and the arms will rest from part.
Why? Because the work takes place in one joint at a break. Jerking in such a situation is 100% injury sooner or later. By the way, this is why it is important to do isolated exercises after the basics (you are warmer and your joints are better prepared to work without injury). In general, I'll tell you this, 50% of the injuries that I often see are variants of French presses with large weights! Those. any triceps exercises where only one (elbow) joint is worked is very dangerous. Although they help to quickly pump up your arms.
RECOMMENDATION: load triceps well with basic exercises (bench press narrow grip and 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 TRICEPS exercises are:
Bench press with a narrow grip (even better upside down)

Dips on the uneven bars

French bench press (upside down)

French bench press standing (from behind the head)

Extension on the vertical block

Biceps
The biceps consists of two heads (BI is two \u003d Biceps):
Long (Long tendon BUT muscle small): Sits on the outside of the arm.

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

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Both bundles are connected (the same bullshit as with triceps) into one bicep tendon next to the elbow joint. BUT since this tendon is attached slightly inward (to the side of the forearm), then the biceps can not only bend the arm, but also turn the palm to the side thumb (supination).
Usually, most people have no problem developing a short (inner) biceps head. it grows from almost any flexion. 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, therefore, to actively influence the long head, it is NECESSARY TO LEAVE THE ELBOWS BACK. this will mechanically stretch it and make it work. It is not always possible to pump up your hands quickly, because many do not immediately understand the nuances of the technique, so read carefully.
How to enable LONG BICEPS HEAD:
Than elbows further behind the back, the more the external biceps bundle works.

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

Than grip already, the more the external biceps beam works (not the best option, because with this grip you will try to bring your elbows forward and include the internal beam)

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

Brachialis (brachial 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 large weights in standing curls, and not biceps at all. Also, many are trying to pump up their hands in a week, you must understand that there are several points that need to be understood. What's the point?
The bottom line is that the brachialis is attached directly to the bone (and not from the side, like the biceps), so it does not participate in the rotation of the hand (in supination), thereby concentrating the work directly along the flexion vector in the elbow joint. Hence the strength and size (which many people forget about). I always recommend the barbell lift as the second exercise. reverse grip or "hammer" curls because they accentuate the development of brachialis and will help pump up your arms in a week.
Best Exercises for Biceps Workout:
Lifting the bar for biceps

Hammer bending

Lifting dumbbells lying on a horizontal or incline bench

Lifting dumbbells with supination

Forearms
Just before the very shooting of the plot, I went to my VKontakte wall in order to find out what other questions you are worried about. It turned out not in vain. Many are concerned about the issue of forearm training. You know, over the 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 pumping up the arm in a week. It sounds like this:
The lower a person's level of fitness, the more he is concerned about training the forearm and other small muscles.
Understand that if you are not doing arm wrestling and your goal is purely the size of the muscles (including the forearms), then YOU DO NOT NEED SPECIAL EXERCISES for FOREQUARTERS! It's like in that notorious bike about jeep wheels that you are trying to "stick" on a Zaporozhets. There will be no growth in small groups until you achieve growth in large ones. Think about growing strength in large groups, while small ones will have nowhere to go and they will grow on their own.
During the execution of any flexion of the arms with weight (lifting the bar in particular), the forearm works ACTIVELY. During normal lifts, the inside of the forearm works, and during lifts with a reverse grip, the outside of the forearm works. Most professional bodybuilders never train their forearms specifically.
SECRET: By the way, if your wrists are hammered before the biceps in curls with a barbell and thereby limits your achievements, then it makes sense for you to switch to a curved bar or do exercise options with a parallel grip (this takes the load off the forearms).
But, if you are still worried about how to train this small muscle group, then the main exercises for it are:
barbell curl

reverse grip curl

pronation and supination

squeezing the expander and other joys

Hand training.
Let's now talk about proper hand training i.e. about how to organize effective training.
What prevents (what mistakes in training) arms growth?
Stupid attempts to develop arms in isolation from the development of the rest of the muscle mass... Often, the new swing will stubbornly hammer on "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 beginner programs, there are often no arm exercises at all because they do not provide as much mass as the bench press, deadlift, and squat. What's more, when you do really well in the bench press and deadlift, your arms will increase dramatically in size, even if you don't train them.
Lack of ABILITY TO FEEL muscle contraction biceps and triceps. Those. a person seems to be doing an exercise for biceps, but his wrist or back is clogged. How is it treated? You need to learn how to turn off secondary muscles. The “night prayer” should help you. In addition, you need to follow the correct technique and work at the beginning with very small weights.
Too a large amount of work for the biceps for beginners. Small muscles (such as the biceps) are very easy to overtrain with a lot of work. What is constantly happening around. Doing more than 8 working sets for biceps is not advisable. Exceptions for experienced or anabolic steroid users. 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 "jerk" your biceps and he will not think about how to become stronger and bigger, but about how not to die in the next workout (he will develop endurance adaptation instead of strength). Or, even worse, you will drive your hands into a steady state of "plateau" when any growth will stop.
Lack of progression of loads when working on biceps and triceps... The hand muscles obey the same rules as the rest. To grow, they need an increase in loads. If not, then there is no muscle growth. The problem is that most manual exercises are isolated and constantly progressing anatomically difficult and dangerous. Exit? Make a base! Instead of dangerous options french press do a lot of bench presses with a narrow grip and parallel bars, train your back with serious pulls (this will stimulate biceps as well), use the most "strong" exercises to train your biceps (standing barbell raises, hammer curls). And try to track and progress the load. Arnold had terrible cheating, but did 120 kg bicep curls. This is what explains the freaky size of his biceps at that time.
How to arrange your arms in a training program?
There are more options for this arrangement than rice in China. Each method has its pros and cons. Popular SPLIT SCHEMES:
Back + Biceps ......... Chest (or deltas) + Triceps. Advantages: in one day you load the ENTIRE pushing or pressing group at once and on all other days it REST and grows FULLY. Disadvantages: after training "big brother" the little one is too tired for serious loads. After pulling stays and pull-ups, you will not be able to take your usual heavy weights on your biceps.
Back + Triceps ... Chest + Biceps Here everything has changed places. Advantages: The little one doesn't care how the “big” brother from another family trained, so he is fresh and can do the hard work. Disadvantages: Fewer full days of rest specific group... Let's say you have trained your biceps with your chest today, and tomorrow you are going to train your back. During a workout in which the load AGAIN will partially fall on the biceps (i.e., instead of resting the next day, he works again). Nevertheless, I like this (second way of combining) much more than the first one.
Biceps + Triceps ....From my point of view, the best way correct training hands. Disadvantages: You need one more extra day (training) to do this on your hands. Benefits: obvious. fresh biceps and fresh triceps can be active.
What training techniques can be used in hand 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 hand muscles are SMALL and it is very easy to kill them with a large load. Yes, weight-loss, forced and negative reps, giant sets ... all of these will load up great ... but it could kill your biceps in the coming month. Therefore, we will use only one principle - SUPER SERIES... And then not in the version that Uncle Joe recommends, but in the version that I recommend because it is less expensive.
super series is when you perform two exercises in a row (without rest) on opposite muscles (antagonists). For example: a set of curls with a barbell for biceps and immediately after that a set of extensions for triceps. it classic way from Uncle Joe. For beginners, it can be very difficult and energy-intensive, so we WILL RELAX!
In other words, we alternate work for biceps and work for triceps, doing normal rest between sets (i.e. not immediately).
There are two ways to alternate work:
alternate sets of exercises (set for biceps ... rest 45-60 seconds ... set for triceps ...)

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

WHY DOES IT WORK WELL?
The fact is that we kill one with a blow of two birds with one stone with this scheme. We rest a little more after contracting the biceps, than usual and thus restore strength in it a little more than usual, on the one hand. And during this time we do not cool down (because we passively influence him during the training of the antagonist), on the other hand. Those. and our muscles are stronger and the volume of work is large... Usually, in order to show strength, we have to rest more and reduce the volume of work in training.
Besides, by training triceps, you actively restore biceps... Because he is actively supplied with blood and is "massaged" like any antagonist during work. As a result, the biceps is not only restored, but restored better and faster than if you sat motionless all this time (resting passively).
Well, the last one 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 will make a story about this anyway), it also promotes the delivery of nutrients and activates growth factors, improves capillarization and appearance muscles and much more ...
If you do two exercises in a row on the antagonist muscles, then which one to train first: biceps or triceps?
Many gurus often give unequivocal answers to this question. This is not true. In bodybuilding, there is no 100% valid 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 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 work of the biceps will be exactly what you need in order to give the muscles new (not familiar) 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 more hard exercise (basic), but we end up with lighter ones.
For the triceps, the main basic exercises are:
narrow grip bench press

bars

Secondary:
french bench press

standing french press

extension at vertical block

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

Reverse Grip Barbell Curl

Dumbbell Hammer Curls

Secondary:
Lifting dumbbells for biceps while sitting or lying

Larry Scott Bench

Concentrated lifts

An effective Program is drawn as follows:

3 basic for biceps 3-4 x 6-12
4 basic triceps 3-4 x 6-12
Or, advanced level:
1 basic for biceps 2 sizes + 3-4 x 6-12
2 basic for triceps 2 sizes + 3-4 x 6-12
3 basic (or isol.) For biceps 3-4 x 6-12
4 basic (or isolated) 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
push-ups on the uneven bars (triceps) 3-4 x 6-12
or, for experienced
lifting the bar for biceps while standing 2 sizes + 3-4 x 6-12
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 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 will consider other examples of working schemes in the mailing list for members of "Underground", friends. See you on the air, so to speak.

Many people want to know how to pump up their hands at home? But it's very simple! First, you need to eat right and do exercises for example with dumbbells, a barbell, and also working on a horizontal bar. Correct exercise technique is very important.

You can do it not only in the gym but also at home. Many people visit gyms on a regular basis, where experienced trainers help them with strength and cardio training. Increasing and tightening your arms is the primary task of most beginners.

Possession of beautiful and prominent muscles can be achieved only under the condition of hard work both when exercising in a fitness center and when training at home, and if there is no desire, then the result will have to wait for a long time. To pump up your hands, it is important to include in your diet foods rich in nutrients and vitamins.

A little biology on how to pump up your arms at home

What are arm muscles in general? Muscles are fibers that intertwine with each other. Between them is a fluid called sarcoplasm. There are slow and fast types of fibers, mainly the latter are pumped, which are responsible for speed and strength.

Slow ones can also increase in size, they are designed to overcome prolonged loads (that is, they directly affect a person's endurance). The increase in muscle volume occurs due to the growth of fibers and increased fluid.

The right sports equipment for pumping your arms at home

Hand-oriented exercises, and are based on lifting your own weight or sports equipment... For development, it is important to combine training and use the following accessories: dumbbells; barbell; horizontal bar; bench. You can pump up your arms when using strength training equipment and weights, but the use of the above equipment can replace additional devices.

Correct sports nutrition

In order to develop muscles at home, you need to eat right. Need to pay special attention on the amount of nutrients and calories in food, otherwise it will take a long time to swing your arms.

Food should be taken 2 hours before and after sports. If you transfer the reception directly to the exercises themselves at home, then discomfort will appear, and about desired result you can forget. But do not go to extremes, with a long break between eating and exercising, a feeling of hunger can be created and a lack of strength appears, and it will be extremely difficult to increase muscles at home.
Reset if necessary excess weight it is worth limiting the intake of high-calorie foods. What food should be excluded from the diet can be found on the calorie calculator, which is developed taking into account physical data, age and gender. A nutritionist will also help you choose a list of recommended foods. As a result, the number of calories received per day should be 1200-1500. At lower numbers, basic metabolism will not be maintained, which will certainly affect health, and you can forget about the desire to pump up your arms.
But to increase the mass, it is necessary to add foods such as eggs, fish, milk and cottage cheese to the diet. It is they who have the highest figures for the protein content, from which muscle tissue is built.
In order to pump up the muscles of the arms, it is important to consume the carbohydrates required for physical activity. The substances provide energy for sports at home. Sugar and chocolate have fast digestible carbohydrates, substances are almost instantly released into the bloodstream and also quickly leave there. Therefore, such products are not recommended for people who are overweight.
It is best to give preference to "long-lasting" carbohydrates, which can be found in vegetables, cereals, bread, pasta made from durum wheat, and some nuts. When such food is included in the diet, it will be easy to pump up at home.
Fats are also required for sports. However, even when pumping up your hands, you should limit their consumption. When practicing at home, you need to eat about 5 times in 24 hours. You shouldn't eat at all while playing sports.

Protein foods

In addition, protein can be obtained not only from natural products, but also from proteins. These drugs can be found at any sports store. They, unlike steroids, do not pose any danger to health, if you do not overdo it, because protein is protein. We talked about how to take protein in previous issues. Be sure to read it! Therefore, with a sufficient content of this substance in food, it is not difficult to pump up your hands and at home.

1) When playing sports, it is best to give preference to steamed, boiled and stewed foods, but vegetables and fruits should be eaten raw. To pump up your arms, you need to give up fatty, salty and smoked foods, completely exclude sweet confectionery and fast food, the latter can also have a bad effect on health.

2) With intense workouts at home, one should not starve, as the body will not be able to withstand stress, which will lead to illness. It is important to eat in moderation, sport is not always able to burn all the calories that a person consumes in a day.

Sample menu for the day

Meals should be diversified with new dishes and not limited to the same set.

Arm muscles

It is known that our limbs are made up of many muscles:

Biceps.
Triceps.
Muscles of the forearm.

In order to increase physical performance at home, you need to use exercises aimed at different parts of them. Below are the rules and tips to build your hands. Exercises should be combined, only then the body will be developed evenly. It is also worth paying attention to the quality of training, on which the effectiveness of training directly depends.

Biceps—Increasing the superficial muscle that first catches the eye is most often a major challenge not only for beginners, but also for professionals. Indeed, the indicative view largely depends on it human body, and in order to increase the biceps at home, movements are used that involve traction of their own body or sports equipment, for example, pull-ups, lifting the bar.

Triceps - This muscle is about 2/3 of the arm's volume, so its development is necessary. Flexion or extension actions are best suited to increase triceps at home. The muscle consists of three heads, and if girls are encouraged to use isolated machines for each of them, then guys should develop all parts of the triceps at a time, using, for example, push-ups and a press with a narrow grip.

Forearm

The muscles located in the forearm also need to be paid attention to in class. In order to pump them up at home, quite specific exercises are used: wrist lifts of the barbell, kneeling; lifting the bar with a reverse grip. There are also many types of dumbbell exercises that develop the muscles of the forearm.

Exercises

As mentioned above, to pump up your arms, you only need a horizontal bar, a barbell and dumbbells. With these sports accessories, you can perform a variety of movements that increase the muscles in your body at home. Instead of a horizontal bar, you can purchase wall bars with bars, it will the best optionTo pump up your arms, a bench for performing some types of load should be bought together with a barbell, most often such a complex is equipped with additional simulators for arms or legs.

Before you start drawing up a workout plan, you need to familiarize yourself with the rules and recommendations for doing exercises at home for pumping up the muscles of the arms, and for the rest of the body:

Proper execution is much more important than the desire to use large weights.
Warm up movements and stretching must be done before training.
Classes should not be stopped abruptly, it is best to set aside time for a cool down.
It is worth combining tension with relaxation and not exercising to the point of fanaticism.

Pull-up

"How to pump up your arms?" - perform pull-ups. This is a versatile exercise that requires you to lift your own weight. There are three options for its implementation: short grip, wide and medium grip - each of them is aimed at a specific muscle group. It is important to follow the execution technique, and then the result will appear soon:

It is strictly forbidden to make swinging and jerking, pumping up your arms will be problematic.
In the highest position, the chin should be above the crossbar, but when wide grip the horizontal bar touches the chest.
The body must always be vertical to the floor.
Inhalation is carried out when lowering, and exhalation is carried out when bending the arms.

Medium grip pull-ups:

The most common version of doing pull-ups on the horizontal bar is performed to develop the muscles evenly, it is quite possible to pump up your arms when using it. The technique is very simple: medium grip (arms shoulder-width apart), the body is vertically level with the floor, and only the shoulders deviate slightly when reaching the top point. Most often, pull-ups are performed with a direct grip (that is, with the palms away from you).

Pulling up on the horizontal bar with an average grip. Execution technique

Pull-ups with a narrow grip

Exercise is aimed at working out the deltas and serrated muscles, it is easier than other options for performing pull-ups, therefore it is very often performed with weights at home.

The technique is quite different from the previous view, while there are several different variations in the pull-ups themselves, here is the most common: the back is slightly bent at the lower back, the arms are bent at the elbows, the body moves vertically, and the chin reaches the crossbar.

The brushes should be placed as close as possible to each other, usually a distance of 0.1 m is chosen, when there is no likelihood of their twisting. It is quite problematic to pump up your arms by performing exclusively pull-ups, but they must be used.

Wide grip pull-ups

This type of pull-up has a small range of motion and is aimed at developing the muscles of the back. It is dangerous for joints and ligaments, so weights are undesirable both in the gym and at home.

Correct execution technique: hands are located approximately on the palm on each side wider than the middle grip, the body rises due to the muscles of the back, which are most inflated, but you need to touch the bar with your chest.

Reverse grip pull-ups

This grip can be used with all previous pull-ups. As a rule, it is performed with less effort, since most of the load is transferred to the biceps.

Sports dumbbells

Dumbbell exercises should be included in the workout. Their weight should be calculated based on physical capabilities; 8-10 kg or less is usually suitable for a start. It is important to understand that the development of muscles is possible only if the technique is followed, and the pursuit of large weights prevents this. There are many movements that target different muscles in the arms.

Dumbbell Biceps Exercises

This muscle should be pumped several times every 7 days, then it will be shown standing exercises for this:

Lifting two dumbbells while standing. First you need to take a straight stance with a little bent legs... Hands are pressed to the body. The lifting of the dumbbell is carried out by turning the hands with the palms to the top, it is then that it will be easiest to pump up the biceps. You can bend the limbs in turn, it depends on preference. Breathing, as in performing other exercises, is reduced to exhalation at the moment of effort, in this case - to directly return the dumbbells to their initial position, and inhalation to lowering the shells.
Lifting shells while sitting. This exercise is great for practicing at home. Its development is based on the simultaneous lifting of dumbbells from a sitting position, in which it is best to develop biceps. While standing there is an opportunity to help oneself with the body or back, which reduces the efficiency of movement. Work out this exercise at home, you can use a chair, there is an option with lifting dumbbells in turn.
Lowering dumbbells while sitting with more bicep work. This exercise is aimed at increasing the individual muscle, the biceps takes over the main work, which is why the exercise is included in the training of many professional bodybuilders. You can use a stool or gym bench to build your arms. First you need to sit down, spread your legs wider, tilt your body, lower your hand with a dumbbell to the floor, while the other hand rests on the corresponding knee. Then the limb is flexed with the projectile to the maximum, at the top point it is worthwhile to linger for a few moments, and then lower the dumbbell down. When bending the arm, exhale should occur, and when lowering, inhale.

Exercises with dumbbells for biceps. Execution technique

To pump up your arms, you should pay special attention to the development of the triceps. The muscle should be given no less time than the biceps, since it takes up a significant part of the arm. The following are the most effective exercise with dumbbells for pumping triceps:

Lifting a dumbbell with one hand from behind the head. Build muscle using this exercise is easy enough. Starting position: stand straight, hand with a dumbbell raised on the head, and the second grabs the lower back. Then the projectile is lowered behind the head, while only the muscles of the arm should be used, otherwise the movements will lose effectiveness. Next, the dumbbell must be returned, the number of repetitions is 8-12. You can also exercise at home using such movements while sitting on a bench.
Lifting a kettlebell or dumbbell with your hands behind your head. This exercise is similar to the previous one, the only difference being the use of the second hand. And the technique of movements is similar: you need to stand up (or sit down), raise your arms with a dumbbell over your head and gently lower them behind your back, after which the body should take its initial position.
French press with a dumbbell. This workout great for pumping up your arms. It consists in bending in elbow joints deflected arms with dumbbells (or a barbell). So, the starting position: lying on a bench or on the floor, arms outstretched and slightly deflected behind the head. Then, smooth inclinations of the limbs with shells are performed, while only the forearm moves, but the shoulder cannot be moved, then the efficiency will decrease.

Triceps Bench Exercises

Barbell exercises

The barbell is a great tool to pump up your arms, chest and back. For practicing with it, you should purchase a special bench with tilt adjustment. There are many exercises with this shell at home, the following are the best ones for the development of biceps, triceps and forearm:

Barbell bench press. This is one of the most versatile exercises with a barbell, when it is performed, the load is distributed almost to the entire body, and the arms are also noticeably developed. The barbell press can be performed at different inclines of the bench, increasing or decreasing the load on individual parts of the body. There are several grips: narrow, medium and wide. The first is aimed at developing the arms, when using the latter, the work of the back and chest increases, but the middle one evenly develops all the muscles.
French press with a barbell. This exercise completely repeats the dumbbell bench press technique. You can pump up your arms when using both options. The bench press can be used when exercising at home.
Lifting the bar while standing. The exercise is aimed at developing the biceps, triceps (depending on the grip) and forearms. It consists in lifting the apparatus from a standing position to the chest and is suitable for all athletes. The width of the grip affects more / less the development of different parts of the biceps. Using the reverse grip, you can better pump up the triceps.

Barbell exercises

Fundamentals for Proper Training

It is important not only to correctly perform hand exercises, but also to draw up a lesson plan. It is necessary to calculate the weight, the number of repetitions, approaches and classes per week. You can only pump up your arms with full dedication. If in the gym a trainer can help you understand the technique of working out one or another version of the exercise and spur you on to training, then when exercising at home it all depends on the person.

Number of lessons

Many people think that the number of exercises directly affects the result, and therefore you need to train every day. However, such intense training can be ineffective. The pumping of the arms both in the gym and at home should take place under the condition of a combination of training and rest, otherwise the muscles will not grow. Therefore, it is best to train 3-4 times in seven days, but give all your best.

If you need to lose weight before pumping, then you can do more times, using cardio (running, cycling, jumping, swimming). If you build a training schedule and strictly adhere to it, you can achieve the desired result.

Organization of the lesson

When building a workout plan, you should adhere to the following tips on how to quickly pump up your arms at home:

An integrated approach is important. You cannot be limited to a certain number of movements, it is important to combine and add new elements to the workout in order to pump up your arms. So, only for biceps and triceps should be used 3-4 exercises.
The training should take place until the muscles being worked out are completely tired.
It is best to draw up several training plans that can be alternated, and after some time, supplemented.
It is not at all necessary to thoroughly work out all the muscles of the arms each lesson, each workout can be focused on a separate part of the limbs. So, in the first lesson, the biceps are pumped most of all, and in the second, the triceps, and so on.
The result usually appears after one month of hard work.
In no case should you focus specifically on pumping your hands. Leaving the rest of the body unattended, then the body will develop disproportionately.

Number of repetitions

Scientists have found that to achieve the best result, the number of repetitions in each exercise should be about 6-12 times. In this case, the weight should be calculated in such a way that the athlete makes maximum efforts, while performing all the movements correctly. This explains why even 300 push-ups have little effect on arm pumping. Of course, high repetitions have their advantages, but they cannot become the basis for training, only supplement it.

Training time

Classes should be systematic and according to plan, you should not miss a workout and be out of schedule, this can have a bad effect on the result. As already mentioned, you should not pump up your arms exclusively, and everyone determines the exact time spent on exercises for the muscles of the limbs for himself. However, the total training time (provided maximum impact) should be about one hour, and the hours for organizing classes at home - from 18 to 19.

Errors in organizing classes

Even professional athletes often make some mistakes, namely:

train every day without rest;
pump the same parts of the hands;
warm up poorly, which turns into health problems;
eat poorly.

The desire to pump up one part of the body at home turns into disproportionate development, and the use of monotonous exercises threatens to slow down the growth of mass. Daily workouts exhaust the athlete, professional bodybuilders train about 5-6 days a week, but they use various drugs that help them increase mass or better tolerate weights, which, of course, cannot be an option for ordinary people.

Conclusion

It is not difficult to pump up your arms with the correct formulation of classes, the presence of will and the correct execution of movements, even at home. It is important to thoroughly plan the number of workouts, approaches and repetitions and not to skip classes. If you follow the description of the correct execution of the exercises and the advice for the exercises described in this article, pumping up your arms and other body parts on your own is a completely achievable goal.

We recommend that you also read a very informative article on how to build abs at home on our website! In this article, we have revealed the most working techniques that will help you pump up a press quickly with a guaranteed result. Thank you all for your attention and see you soon in new articles.

Pump up big hands wants any young hunk who just signed up for gym, but you still need to prepare yourself for this business, since it makes sense to train small muscle groups only after you hypertrophy large ones. The bottom line is that the body is constantly striving for balance, so it will not work to develop only one muscle group. In addition, if you train without the use of anabolic steroids, then the absence of heavy basic exercises will lead to the fact that the body simply will not synthesize growth factors, therefore, in such conditions, the hypertrophy of muscle fibers will proceed extremely difficult and for a long time. It is much more effective to build large muscle mass first of all, and only then to swing big arms, so you will reach your goal faster. Remember, walking in the right direction will overtake the one who has gone astray!

Recommended materials: hand training; bodybuilding rules for beginners; how to pump up your arms;

It will not be so difficult for more experienced swingers to pump big hands, although if genetics does not imply big hands, then you will encounter a number of difficulties. What is this about? Firstly, muscles have attachment points, on which the length of the muscle fiber depends, and secondly, depending on the muscle composition, there may be more or less muscle cells in the muscles, besides, muscle cells are different. Accordingly, depending on the genetic characteristics of the athlete, he needs to apply different training methods. For some, frequent, non-intense workouts are suitable, for others, rare and intense, but basic framework it still remains the same, so before experimenting, learn the basics that Denis Borisov will tell you about!

Conclusion: it is possible to pump big arms only after the athlete pumps up large muscle groups, since due to the fact that the body is constantly striving for balance, training any muscles will stimulate the growth of lagging muscle groups. If, for example, the legs lag behind, then part of the load that you give to the arms will stimulate not the growth of the arms, but the growth of the legs, which will significantly slow down the hypertrophy of the biceps and triceps. After you start training your arms, you will need to conditionally divide your arm into: triceps, biceps and brachioradialis muscle. Triceps consists of three heads, and it is necessary to give preference to training the inner long head, since it is the most difficult to pump it up. The biceps consists of two heads, but both must be trained equally, since the inner head forms the volume of the biceps, and the outer head forms its peak. The brachioradialis muscle also needs to be trained to increase power indicators and to increase the volume of the hand. Hands are preferably trained together using supersets.

The desire to have a beautiful relief body is not enough. Exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of typical mistakes allow to achieve significant results. Beginner athletes often focus only on cardio training, strength training, or dietary nutrition. Such a one-sided approach will not bring the desired effect. You need to work in all directions.

If increased loads and hour-long training in the gym do not bring the desired effect, then this is direct evidence that the selected methods for building a pumped-up athletic body are ineffective. The above tips and tricks on how to build muscle in a short time without going to the gym allow you to correct the situation.

When starting training, athletes want not only to get bigger, but also to give their muscles a clear expression. Looking better and more attractive is the main reason people go to the gym. This explains the priority of the search for the most effective way to give the muscles relief.

Many newbies try to find supplements, exercise programs, diets, and other tools on their own that will help them achieve the coveted relief. However, if you are not a professional bodybuilder, you can try many ways, but not find one that actually works. And so as not to waste precious time, get acquainted with three simple, but truly effective methods and secrets of how to pump up the relief.

Power equipment does not guarantee success

Lifting the weight, exercising on simulators, regularly visiting the fitness center are not priority areas in building up muscles. Embossed body you can build without the use of specialized power equipment, not exercising in the gym, but at home.

What needs to be done for this ?! It is necessary to come to grips with aerobics, borrow exercises from rhythmic gymnastics for your training, do not forget about the importance of quality nutrition, without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent result is guaranteed.

Three powerful steps to building a sculpted body

First step

If there is no opportunity to go to the gym for some reason, then this training will replace work on specialized sports equipment.

Push-ups, pull-ups, squats, bends, lifts and lunges of the trunk are the most affordable exercises for doing at home. To increase muscle mass, do rhythmic gymnastics three to five times a week.

Tip: Be sure to take a break between workouts. With an increase in the intensity of everyday stress, the likelihood of burning fat is high. In order to build muscle, along with burning fat and excess calories, you need to maintain the intensity of the rhythmic gymnastics performed.

Step two

To get rid of excess fat easy and simple aerobics will allow.

The recommended training intensity is up to five times every seven days. It is best to start practicing for thirty minutes. You can try brisk walks or a bike. If there is a need for a constant reduction in body fat, the intensity is increased.

Important to know: Low-intensity exercise will eliminate fat calories, and high-intensity exercise, such as sprinting and running, will eliminate calories. Knowing these nuances when doing cardio training allows you to maintain a high metabolic rate for a longer time.

Step three

Eating five or six times a day may seem strange enough to many. However, those who want to gain muscle definition should adhere to just such a schedule. Moreover, the number of servings eaten is much more important than the content.

frequent small meals can speed up metabolism and reduce hunger;
before and after each workout, you need to consume proteins with carbohydrates;
make servings with healthy fats, complex carbohydrates, and proteins.

Remember:

You need to eat foods that are free of extraneous additives, ingredients such as fats, sugar, salt, which can lead to a violation of the overall plan of a healthy diet.

Increased activity not only during training periods, but also an active lifestyle throughout the day leads to muscle growth.

Maintain weight while avoiding problems with extra pounds, allows you to consume fewer calories than is required. The main thing is not to overdo it. Excessive reduction in the nutritional value of foods can lead to loss muscle mass.

Four secrets to build muscle quickly without going to the gym

A relief body is an achievable goal, but the path to it is quite difficult and requires incredible willpower. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For everyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises, which are simple and easy to perform, and the effect is amazing.

The availability of any of the many types of push-ups for performing at home allows you to use all muscle groups in the training.

You need to do push-ups daily, as many times as your own training allows. Shouldn't dwell on classic version... You can do push-ups on your fingers, on one hand, change the position of your hands in width.

Regardless of which push-ups are performed, they burn fat and build muscle.

The most important thing for getting relief is fat burning. Jumping with an ordinary rope will help you to cope with this task best. They do not require a lot of free space, but they allow you to receive high loads.

The most effective training will be with double jumps, turning into slow ones, performed backward with an easy step. The number of approaches is not limited.

Great exercise for developing back and biceps strength, especially with variations such as chin-ups and pull-ups. They allow you to work out your back muscles, but in a slightly different way. The first is performed in such a way that the elbows go down and back, that is, the shoulder muscles are stretched. The second is done in reverse or with support - using shoulder adduction.

Pull-ups with a combination of different grips will give the best results.

The imitation of movement as when riding a bicycle is performed while lying on your back with raised legs, knees bent at right angles. The arms are behind the head, the calves are parallel to the floor.

Tearing off the shoulders and head, they make a bicycle with their feet, touching the left knee with the right elbow, twisting the lateral muscles, take the starting position.

No need to chase quantity. The main thing is to concentrate on correct execution exercises simulating cycling. The exercise is repeated several times in a row without taking a break.

The best strategy for getting relief

There is no way to spend a lot of time in the gym and exercise on equipment, and the desire to gain a muscular body is great? No need to give up. You can give your muscles the cherished relief without exercise equipment, and, most importantly, much faster than after hours of training in a fitness center.

Every person has muscles, but most of them are hidden due to the presence of fat. Therefore, it is necessary to engage in the construction of the relief only in conjunction with getting rid of body fat.

This will be done by focusing on two fundamental points:

dietary food;
choosing the right exercise.

Pay attention to strength training

They don't require a lot of exercise. It is better to immediately choose several of the most progressive workouts, increasing the weight every week.

Even the best cardio workout won't help you lose body fat if your diet is poor. Without a properly composed menu, all workouts, loads and other efforts will be completely in vain. In other words, the effort and time spent will not bring results.

In order not to feel hungry, include complex carbohydrates in the menu, do not break the established regular meal plan. You can maintain muscle glycogen by consuming five grams of carbohydrates for every two sets performed.

Do strength training

A particularly important point for those who adhere to strict diet. Strength exercises allow not only building, but also keeping muscles in good shape, without requiring any special efforts.

It is enough to do simple lifts two to four times a week. If this is the first experience for a beginner athlete, you can choose basic program by strength training and master it.

Running does not take a lot of time, it easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly jogging quickly burns fat, the disappearance of which allows the muscles to show their bump.

The number of cardio loads directly depends on the genetic predisposition. Some people require little or no exercise to lose fat, while others, on the contrary, have to make every effort. Regardless of this, it is the load received during running that allows you to lose the "extra fat" in a short time.

Never Forget Three Simple Truths

strength training is needed to build muscle;
running is required to burn fat;
for getting beautiful relief a quality diet should be followed.

These simple recommendations will allow everyone who wants to find a relief and toned body to make progress in a few weeks. The main thing is to carefully monitor your diet and exercise. Jog, swing abs, do deadlift, follow a diet, and in the near future show others the exceptional relief of your body.

We pump muscles at home - Video

Every man wants to have strong arms... And you don't have to go to the gym for that. If desired, even at home, you can pump up the muscles of the arms without spending money on subscriptions. True, you still have to spend money on the purchase of shells. If you already have dumbbells and a barbell at home, it's even easier. With their help, you can build muscles the fastest.

So, there are quite a few muscles on a person's hands, but most often some of them are trained:

biceps (responsible for bending the arms);
triceps (the main task is to extend the upper limbs);
forearms (needed to move the forearms and hold objects with fingers).

Their location can be seen in the following image:

What do you need for homework?

IN ideal - a sports bench, bars and a bar, several dumbbells and a barbell. True, there is not much to buy this (in our article on how to make dumbbells at home). These shells can be replaced with improvised means, for example, plastic bottles filled with sand or water.

It is not so convenient to work with such equipment, so if there is a great desire, it is still better to buy yourself some hardware at home. Until that time, you will basically have to do with exercises with own weight.

You can train your arms twice a week. One of them is to swing the biceps and triceps, the second is to load the deltas (shoulders) and forearms. So, let's start with the most effective exercise on the indicated muscle groups that can be done at home.

Making your shoulders wider

We know that deltas are made up of three bundles - anterior, lateral and posterior. The strongest of these is the front, it is involved in many hand movements. For example, with the popular bench press, the front delt beam is quite involved in the work. It is used in those moments when we need to lift something up above our head.

The lateral and posterior deltas are less developed. Moreover, the training of the former can visually make the shoulders wider, without giving them real strength or power. They swing mainly due to traction or swing movements.

It is best to train shoulders with dropsets with low weights, since doing exercises with maximum weights is very dangerous, given the structure shoulder jointand it is easy to injure him. Therefore, when training deltas, you do not need to chase weights, but you should try to feel the working muscles as best as possible.

Army press

In the classic version, it is performed with a barbell and works well the front and side deltas (to a lesser extent). To do this, you need to take the bar with a grip slightly wider than your shoulders, bend your back and put it on pectoral muscles... Then, as you exhale, squeeze the bar up, and while inhaling, lower it. The back should be arched, and an athletic belt can be worn for insurance.

If there are no barbells or dumbbells, then you can replace them with plastic bottles of water or sand, for example, 5 liters. Their handles must be strong so that the bottles do not fall to the floor. As a substitute, you can use other available tools, depending on what you have at home.

This is a basic exercise on the shoulders, incorrect positioning of the back can threaten with problems with the spine and lower back, so always follow the technique. It is enough to do slowly 4-5 hikes for 10-15 repetitions.

Swing your arms to the sides

Depending on the technique, the lateral and rear deltas are involved to varying degrees. The mahi (or dilution) is done with light weight. For a start, 5-8 kg is enough for each hand. Beginners can start with two liter water bottles (if they can be wrapped properly).

The technique is quite complicated and few people, without the help of an instructor, will be able to perform the exercise correctly the first time. You need to stand straight, put your feet shoulder-width apart, slightly bent at the knees. We hold dumbbells (or their substitutes) in both hands. As we exhale, we spread our arms to the sides (as if a bird flaps its wings). The elbows should always rise above the hands, which should be brought to or slightly above the chin.

We suggest performing this exercise with the following dropset (without rest):

10-12 times with dumbbells weighing 8 kg;
10-12 times with 5 kg dumbbells;
the maximum number of times with dumbbells 2 kg.

Try to perform 3-4 approaches this way - your shoulders will burn unbearably, but it will bring great benefitand you will be one step closer to your goal of developing beautiful and textured hands.

If you want to pump the rear bundles of muscles with this exercise, then it will need to be performed in a forward bend.

Working on biceps

Biceps workouts should be versatile. In addition, in order to use two beams (heads) of this muscle group, we must not forget to load the brachialis, which is located under the biceps. It is during the training of this muscle that the height of the biceps will increase.

There are some basic biceps exercises. Immediately, we note that although pull-ups with a reverse grip are such, they are difficult to fully use in pumping hands. This is due to the fact that in addition to the biceps, the back is also very tense, and this takes a lot of strength. Often it is this fact that interferes with fully concentrating and putting out all the energy only for training hands.

Standing barbell curls (biceps curls)

This exercise, perhaps, was seen by everyone who at least once looked into the gym - such is its popularity. Some, due to physiological characteristics, use two dumbbells instead of a barbell. This option also has the right to life and is no worse. If there is no sports equipment, then you can come up with various weights. For example, a bag of sand, a cast iron pipe, etc.

To perform, stand up straight, bend your knees slightly, take the bar with a reverse grip. The grip width can be different, choose the option that suits you best. At the lower and upper points of execution, do not relax your hands, keep them tense. Four sets of 8-12 times is enough.

Choose the weight of the projectile according to your strength. As you increase muscle mass and muscle endurance, increase it.

Hammers

So, good exercise on building the mass of biceps, we found, what's next? We must not forget about the development of the brachialis, as this will help to visually make our "guns" even higher.

One of the common and recognized methods is to perform a hammer (or hammers). The starting position is the same as in the previous exercise. We take dumbbells or bottles of sand in both hands. The palms should be facing each other. Without twisting your wrists, lift the weight to shoulder level with one hand, then the other.

The elbows should remain in one place - pressed to the sides. The part of the hands that is above him should also not move. We bend our arms slowly, without swinging the body. A set of 3 or 4 10-15 times will be enough to load the brachialis and get positive feedback from him on days of rest. ...

When performing the above exercises, watch your body - it should not wobble. Otherwise, you will remove the load from the biceps and transfer it to the whole body. In this case, the effectiveness of hand development is reduced several times.

Grow triceps

Contrary to popular belief, triceps training will help to make your arms wider most quickly, not biceps. They consist of three beams, the development of which will significantly increase your arms.

Dips on the uneven bars

This is one of the best exercises that is considered basic for working out the muscles of the extensors of the arms. In this case, it is better to take a narrow grip (shoulder-width apart or slightly narrower). Even when working only with their own weight, the hands receive a solid load, which not everyone can do.

In order for the load to be concentrated almost exclusively on the triceps, you need to perform the exercise with a flat back, taking your legs back. This will minimize the involvement of the pectoral muscles.

If you are able to do more than 4 sets of 20 times with a minute's rest, then you can safely start adding weights, for example, doing push-ups, tying something heavy to yourself (a five-liter eggplant with water, a bag of sand, etc.).

There are also cases when there are no beams in the yard and at home, what to do in this case? The emphasis can be taken on two chairs, which should be placed at the width of your shoulders. Just be sure to keep an eye on the balance so that you don't fall to the floor with such a structure.

You can try a safer way. Place two chairs side by side - one behind you (rest your hands on it, fingers facing forward), the other in front, on which you rest your feet. Bend your elbows, try to take the last back, and not at the sides. If it is too easy to do the exercise, then on top of yourself you can put several books or other weights. Perform 4-5 of these approaches 10-15 times in training.

Classic push-ups

The simplest thing you can think of is doing regular push-ups from the floor. There is no doubt about their effectiveness, but you cannot really build muscle mass with them. Nevertheless, putting your hands in order, adding a sports form to them in the form of a relief is quite possible.

You can complicate your tasks a little and do push-ups in a handstand. If you have problems with balance, then you can rest your feet against a wall. In this option, push-ups are quite difficult to perform. The main thing to remember is not to put your arms too wide, otherwise the load will go to the pectoral muscles. You need to place your hands slightly narrower than shoulder width apart.

Extension of the arm in the slope

In fact, many people underestimate this exercise. Despite the fact that the approaches are performed with fairly low weights, the triceps are tensed quite well. Instead of dumbbells, you can, again, use bottles of sand or water.

You need to find an emphasis. This can be a table, chair back, etc. Bend your back, place your hands on the side along the body. Squeeze your elbow tightly to you and constantly control that it stays in place. Begin to bend and unbend your arm at the elbow without rocking your body. All repetitions of the approach should be performed first with one hand, then with the other.

In the upper position, you can fix your hand for 1-3 seconds in order to strain everything to the maximum muscle fibers triceps. Three or four sets of 10-15 times should be enough for you to pour blood on your muscles and give them a boost to development.

Should you pay attention to the forearms?

In fact, not many people work on them separately. There is ample pulling exercise for major muscle groups that tense and strengthen those muscles.

Hanging on the horizontal bar and other similar exercises can be used to increase grip strength. To strengthen your ligaments, you will need dumbbells or other weights that you can grab. It is enough to take the weight in your hand and begin to slowly rotate clockwise, then in the opposite direction. You can do this by time, or by the number of laps.

A lot in this matter is determined by genetics and body type. If you are naturally thin, then you should focus on the main muscles, and the forearms will reach for them.

Features of women's workouts

The listed exercises can also be used by the weaker sex. In this case, you should not take the heaviest dumbbells or ten-liter eggplants with water.

In order to put your hands in order and make them fit, it is enough to limit yourself to weights weighing 3-5 kg.

It is better to increase the number of repetitions to 20-25, and take the tempo quite fast. In this case, you should take no more than 1 minute to rest.

Monitor your heart rate closely if you have not previously played sports, as the high exercise stress can negatively affect your well-being.

Conclusion

You can replace dumbbells and a barbell at home with the help of improvised means: plastic bottles with sand or water, cast iron products, bags of cargo, etc. With the help of this equipment, you can put your hands in order, adding strength and volume to them.

Use the exercises listed in the article as they are basic and work 100% in almost all cases. Do not forget about the regularity of your workouts, as one or two sessions, if everything ends there, will not be able to make your arms massive and strong.

Results don't come quickly. This will take at least three months intense training... But you can accelerate muscle growth by taking protein shakes, proper nutrition (less carbohydrates, more protein) and, if desired, other sports nutrition.

In other cases, it is enough regular classes and the right exercise program for gaining muscle mass.