Huge arms workout program. The best hand muscle workout program in the gym

Introduction

In constant search of the most effective methods of arm training, and even against the background of an elbow injury, I have tried dozens of different ways to make my arms grow. I described four of the most unusual of them in my article “. But analyzing the techniques I have tested, I cannot say that any of them is suitable for absolutely everyone and is unconditionally effective.

I am firmly convinced that in hand training, the main role is played not by a specific technique or program, but by their constant change. Having found a new hand training program, I test it for 3-4 weeks, and then mercilessly change it to a new one, even if it turned out to be very effective. After all, no one forbids me to return to the method I like after a while. The addiction of muscles to the load, that's what I'm afraid of, like fire, because, in my opinion, stress is.

This statement is not the ultimate truth, but this is how I train, and for me this kind of system is most effective. However, let's move on directly to finding the answer to the question of how to pump up your hands, if they are not a “chemist” and not a genetic monster. So…

Hand training method # 1 | Hand training with two dumbbells

I started bodybuilding at home. My arsenal of training equipment consisted of a spring expander and a pair of 6kg dumbbells from a friend. Dumbbells were light for me, but when I tied them together, then they turned into a unique 12-kilogram apparatus with an offset center of gravity, which I actively used to train my arms at home.

Then I went to the gym and, fascinated by the abundance of barbells and exercise machines, forgot about my dumbbells for a long time. Until many years later I came across an unusual set of hand exercises, actively used in the US Army. Its essence lies in the fact that the entire array of arms: biceps, triceps and brachialis are worked out at once by one series of exercises, combined into a triset.

And although soldiers used this arm training technique in ascetic field conditions, simply because they did not have access to more modern equipment, this technique has its tangible advantages:

• In one exercise, the entire muscle mass of the arm is worked out with the same intensity.
• The blood circulation in the hands is significantly increased, the venousness and muscle detail are improved.
• The time that the muscles spend under load increases. This is the strongest stress factor. By the end of the approach, a strong burning sensation appears in the muscles, which indicates an increase in the blood lactic acid content. Which in turn (according to research by scientists from Taiwan) contributes to the growth of testosterone and luteinizing hormone levels.

If we talk about a specific set of exercises for hands with dumbbells, then it may look like this:

Brachial Exercise | / Spider flexion

Having even one set of dumbbells at your disposal, you can make a very good set of exercises for the hands to the mass. The main thing is to follow the basic rule: the three exercises for biceps, triceps and brachialis should be performed without interruption.

On my own behalf, I will add that in addition to these segments of the arm, the muscles of the forearms are also actively involved in the work, which makes this training technique even more universal.

Conclusion: weight training using such a set of exercises for the arms is a very unusual load for them, which ultimately helps to move their volume off the ground. It is also the best way to train your arms at home.

Hand training method # 2 | You - me, I - you

This is a very old weight training program. Arnold Schwarzenegger described her in, talking about how they rocked biceps with Franco Colombo. But despite all its Old Testament, this method still works great today, because they knew very well how to pump up your arms during the "golden" era of bodybuilding.

This technique consists in the fact that two people perform barbell lifts for biceps, passing the barbell to their training partner after the end of the set. He performed biceps lifts - passed the barbell to a friend, he did the exercise, returned the barbell back.
The method is simple, but extremely effective. Its effectiveness lies not so much in the exercise itself (if desired, lifting the barbell for biceps can be replaced with another exercise for the arms), but in something completely different:

• With each new approach, the rest between them decreases, because the number of repetitions decreases, and fatigue, on the contrary, increases. Therefore, the load on the biceps does not decrease each time, but only increases. This fanatical technology is reminiscent of the reverse drop-set method, very popular with professional bodybuilders, when the weight of the bar increases with each repetition.
• Working with a training partner according to the "You - me, I - you" method is also the strongest motivation. No one wants to admit defeat by doing fewer reps of the bicep curl than a partner. This competitive spirit helps you push the boundaries and do more reps in any hand exercise than you do singles.
• Having a partner allows you to apply one of the most effective principles of arm weight training, which is called forced reps. When you no longer have the strength to lift the bar for biceps, the dosed help of the training partner will allow you to perform another 2-3 repetitions.

This kind of weight training is a real shock. To cope with it, the muscles have no choice but to become stronger and larger. If you have the opportunity to train with a reliable partner, I advise you to try to train your biceps in this way.

And most importantly, not only biceps can be trained this way, extension of the upper block to the triceps in a similar manner also gives an excellent result. And such an exercise as standing dumbbell breeding loads the deltoid muscles simply brutally.

Conclusion: inclusion of the scheme "You - me, I - you" into your set of exercises on the hands is a real opportunity to stimulate the growth of muscle mass in the arms.

Hand training method # 3 | System "21" for biceps

But this method is more modern than the previous one, in any case, for the first time I saw biceps training in such an unusual way performed by Phil Heath himself. By and large, this is probably the most innovative hand exercise pattern.

The essence of the method is as follows: the usual trajectory of movement of the projectile (for example, in lifting the barbell to the biceps) is divided into 3 parts: lower, upper and full. The first 7 lifts of the barbell for biceps are performed only up to an angle of 90 °, this is the first phase of the exercise. The next 7 barbell curls are performed from a 90 ° angle to the top of the trajectory. And the last, final, part of the exercise (the last 7 repetitions), are performed in the usual full range of motion.

In total, 21 repetitions are obtained, so this method of training arms for mass is called the "21 system for biceps". I suggest watching a video showing how the barbell is lifted to the biceps according to the following scheme:

system 21 for biceps video:

This technology is based on the theory that eccentric movements are effective for building strength and increasing muscle mass. It consists in the fact that the alternation of three different trajectories of movement instead of one leads to lengthening of the muscle under load. In simple terms, the “21” system for biceps perceptibly stretches the muscles along their length, triggering the process of their hypertrophy.

Naturally, this unusual method of weight training can be used not only for biceps, but also for other muscle groups. I really enjoy using this hand training program for the narrow grip triceps press on the Smith machine. It will be difficult and even dangerous to perform all three phases of the exercise equally effectively with a conventional barbell, but, which I consider to be the most useful simulator in the gym, is just perfect for training arms according to the “21” system.

Conclusion: the three-phase technology for doing weight exercises for the arms is based on the results of scientific research, which makes the "21" system for biceps one of the most effective methods.

Hand training method # 4 | Long breaks

I happened to learn about this method of arm training from my favorite Flex magazine. The author of the article, magazine editor Peter McGough, talked about how he watched an unusual bodybuilder work out the biceps. It turned out to be an ordinary biker pumping biceps on the famous "muscle beach" in California. True, this biker's arms, according to Peter McGough, were no less than 55 cm in girth. But it wasn't about the size of the biker's giant, tattooed arms, but how he rocked them.

He did barbell curls for the biceps, worked with a fairly decent weight and performed the prescribed 8-10 repetitions in the set. But! Between approaches, this knight of the night roads, rested for 10 or even 15 minutes. He will do the approach of lifting the barbell to the biceps, walk along the beach, drink water, chat and then return to the bar again. In the three hours that McGough spent on the beach, the biker completed just 12 sets of barbell lifts.

Such a technique for training arms for weight completely refutes the theory that the duration of stay in the gym can in no way exceed 50-60 minutes, since at this time the concentration of cortisol, a muscle-destroying hormone, in the blood becomes maximum. But the biker hardly heard of it, he just spent time for his own pleasure, training as he liked and, apparently, the question of how to pump up his arms did not torment him at all.

I can’t judge about the genetic potential or pharmacological support that the biker used, but I was very interested in this method of arm training. For all its absolute illogicality and "inoperability", the way to pump biceps to the mass, taking breaks of 15 minutes, has a completely logical underlying reason.

This technique is often used by competitive bodybuilders before going on stage to quickly, albeit briefly, increase muscle volume. A few hours before the start of the competition, the lagging muscle group, the lower leg, for example, is pumped in the same manner: 1 approach is performed with the maximum working weight to failure once every 30-40 minutes. And, as experienced athletes say, thus, in a few hours, you can visually increase the volume of the muscle by 1.5-2 centimeters at once, which you must admit is quite a lot for a small shin.

The scientific rationale for this technique is unknown to me, but in my opinion, its effectiveness lies in the increased blood flow and its retention in the loaded muscle group. This means that the concentration of nutrients (read, building materials) in it becomes simply peak. In addition, the maximum working weight is used in the exercise, for long rest between sets is good for recovery.

If we talk about my personal experience of using this technology for training hands for weight, then in the usual off-season, I do not use it, it simply does not suit me. I include superstets and trisets in my hand training program, so I don't just have time to freely fly around the room and chat with other visitors. But during the period of getting rid of fatty deposits, I use a similar technique regularly.

When I lose weight, yes with help, yes against the background, the muscle mass of my, and so not the most powerful, arms is rapidly decreasing. And in order to maintain their muscle volume, while reducing the amount of fat and water, I use heavy basic exercises, the same barbell curl for the biceps.

Having done the usual 4-5 approaches of curling the arms with a barbell at the beginning of the lesson, I perform 3-4 more approaches throughout the rest of the workout. I'll shake the dumbbells on my chest, for example, and quickly return to the barbell curls for the biceps. This is on one workout, and on the next, the same wandering exercise, I have a basic exercise for triceps. This insertion approach technology helps me both burn fat and keep my arms safe and sound.

Conclusion: Using long breaks in arm weight training isn't for everyone. But if you have free time to pump biceps or triceps in this way, you should definitely try.

An increase in the volume of the triceps and biceps muscles is carried out in the framework of arm weight training, which consists in the simultaneous development of antagonists responsible for flexion and extension of the upper limbs. Alternating triceps and biceps exercises will help them recover faster. The flow of oxygen-enriched blood increases, and this has a beneficial effect on weight growth.

Human hand anatomy

It is possible to properly organize the training process, knowing the features of the anatomy of the upper limbs. The biceps consists of a long, short head, abdomen, and radial process. Triceps is a triceps muscle that has a fusiform appearance, consisting of 3 heads: long, lateral, medial. In addition, there are several thin muscles of the forearm:

• brachialis;
• brachyradialis;
• coracohumeral;
• radial long carpal extensor.

Thinking about how to pump up big arms, they strive to choose exercises and choose the optimal combination of them, determining the appropriate load, taking into account the number of repetitions, approaches, working weight to ensure a progression that serves as the key to increasing mass.

Basic exercises for triceps

When thinking about how to build muscle in your arms, you must take into account that 2/3 of the volume forms triceps... Therefore, more attention in training should be paid to the triceps muscle of the shoulder, performing the following exercises.

1. Bench press with a narrow grip in the prone position

1. It is necessary to position yourself so that the buttocks and shoulder blades with the back of the head are tightly pressed against the surface, and the bar is directly above the forehead.
2. Spread your legs as wide as possible to stabilize your torso.
3. The projectile is pulled up, when the bar is located above the chest and on inhalation, it drops to the sternum, while the elbows are pressed against the body.
4. After touching the body, the bar is pushed upward until the arms are straightened.

2. French press

Performed while lying on a horizontal bench.

1. Bring your straightened arms up, placing them perpendicular to the floor surface.
2. Take the shell with an upper grip, align your arms and pull back 40 ° from the vertical.
3. After inhaling and holding your breath, lower the bar to the back of your head, bending your elbows while keeping your upper arms in a fixed position.
4. The angle at the elbows from below is 90 °.
5. Having brought the bar to the extreme point below, straighten your arms and return it to its starting position.

3. Extension from the upper block

1. Extend your arms in a downward motion until they touch your hips with a delay for maximum load.
2. With a slow bend, return your arms to their original position, applying a certain effort.
3. The inhalation is performed in the first phase of the exercise with the elbows locked in one position.

Basic biceps exercises

While focusing on how to build muscle in your arms, you should not forget about the biceps, doing basic exercises for the biceps brachii.

1. Lifting the bar

1. Standing from the PI, legs apart and with a lower grip, bend in the lower back, lowering the bar to the thighs.
2. Inhale and hold your breath before further raising the projectile to chest level. At the same time, the elbows remain pressed to the body.
3. It is necessary to hold your hands near your chest and exhale to tighten your biceps.
4. Lower the bar down without bending your arms all the way at the elbows to avoid locking your elbows.

2. "Hammers"

1. Hold the dumbbells with a simple grip, slightly bending in the lower back.
2. Lower your hands to your hips, inhaling and holding your breath for the subsequent lifting of the dumbbell to the delta.
3. Keep your elbows close to your torso and do not move them while doing the exercise.
4. The hand lingers at the chest for a couple of seconds, after which an exhalation is made and it descends into the PI.

3. Alternate lifting of dumbbells while sitting

1. Sit comfortably on the bench and lower your straight arms down.
2. The torso remains straight to avoid rounding the spine.
3. Lift the dumbbells to the shoulder and drop down without pause.

Training program

It remains to correctly combine the selected exercises, developing an effective program aimed at increasing the mass and volume of the arms. Do everything in the following sequence, observing the dosage:

1. lifting the barbell, in a standing position;
2. bench press;
3. Hammers;
4. then proceed with the French press;
5. and then do a dumbbell lift for biceps and an extension for the triceps shoulder muscle, alternate these two exercises with a superset.

It is necessary to perform 8 - 10 repetitions, doing at least 3 sets.

Find out how to build big hands with the best tips from leading athletes, recommending avoiding common mistakes that slow down progress or lead to improper development:

• load progression is not applied: it is necessary to increase the intensity, the number of repetitions, approaches;
• the technique of execution is broken;
• improper recovery;
• unbalanced diet.

Knowing how to pump up big hands, they select exercises that have the maximum effect for increasing mass and volume.

Weight training in video format

Jim Stoppani is a very popular fitness trainer, certified (and most tattooed) exercise biomechanics specialist, Ph.D. in the Department of Genetics at Yale Medical University. As a trainer and nutritionist, Jim has worked with many Hollywood celebrities.

Among his charges were: rappers Dr. Dre, LL Cool J and Dwayne "The Rock" Johnson, whom I respect so much. He launches his Jym Supplement line of sports nutrition, promotes his own training concepts and is a recognized expert in everything when it comes to muscle gain.

Dr. Jim Stoppani, motivation

Yes, in many ways, the exercise complexes developed by Jim Stoppani and other coaches are designed for trained athletes who are tightly seated on "chemistry", but ordinary people can also benefit from their mechanism. I, at any rate, love to swing the arms invented by Charles Poliquin, another mega-trainer, and I consider it one of the most productive. Not simple, not easy, but effective. But let's get closer to the body, or rather, to the hands ...

5 weeks arm muscle training program

As Jim Stoppani himself wrote, some of his wards in 5 weeks of work on such a program managed to add up to one inch (2.5 cm) in volume. But, in my opinion, this requires, if not, then phenomenal genetics, definitely. But to pump up your arms in volume by a centimeter and a half, for the allotted period it is quite possible.

The program is built according to the method of the most common progression of loads, but only when we swing our arms, not the weights grow, but the number of workouts per week. On the first one there is only one hand workout, on the second - two, on the third and fourth - already three. In the fifth, final week, we again train the muscles of the arms twice.

• First week challenge - shock the muscles with a force load and expose them to destruction. This is followed by 7 days of rest. The number of repetitions in the set is 5-8.
• The second week is a little easier... The weight in the exercises decreases, the number of repetitions increases. But you should not wait for the growth of arm muscles on it. This is the preparatory stage. The rep range rises to 20-25.
• The third and fourth is a real nightmare... Three arm muscle workouts per week. The load level borders on overtraining, in order to have time to pump your arms, you have to use supersets. Biceps and triceps have no choice but to get bigger and stronger. We swing our arms reaching 30 reps per set.
• Fifth week - two classes and classic sets of exercises for hands, 4 sets of 10 repetitions each. The first workout is in the usual style, the second is using supersets.

Note 1: as the author assures, overtraining occurs immediately, and after 3 weeks, exactly when the load subsides. These three weeks are the "core" of the program. The growth of the muscle mass of the arms occurs at its end. To cope with such a load, at this time it should be as possible as possible, since the rest of the muscle groups, albeit in a supportive mode, still have to load. Of sports supplements, special attention should be paid to

Overtraining is the main danger of such a training program

Note 2: in addition to the number of workouts, the range of repetitions in exercises changes from 5 to 30. In this Jim Stoppani's hand training program, strongly overlaps with the results on the activation of various types of muscle fibers.

You don't need to be a great specialist to understand that this arm muscle training program is clearly not for beginners. A person who dares to resort to it must have at least a year, and preferably a year and a half, of training experience.

Conclusion:the effectiveness of the Jim Stoppani hand program is based on three pillars: increasing the volume of the load, its cycling and the activation of various types of muscle fibers.

Weight training program for arms. Weekly split

By and large, such a program can be called the most real. To increase the volume of hands is its main goal and task. Therefore, the load on other muscle groups at this time will inevitably have to be reduced.

To swing them with the same intensity, firstly, it simply will not work, because tired triceps and biceps will not let you squeeze or pull normally. And secondly, if the load is not reduced, overtraining is inevitable, and by the end of the same third week. Therefore, Maestro Stoppani offers the following weekly training split for this period:

Week 1, swing your arms just once

Week 2, swing your arms twice

Week 3.4, swing arm muscles three times

Note: to sustain the five-day workout program, basic exercises for large muscle groups will need to be replaced.

Week 5, swing your arms twice

Conclusion: since this is precisely a program for training arms for weight, the load on the other muscle groups is reduced. The time to work on increasing their volume will come later.

Hand programby Dr. Stoppani

Week 1. Monday, first and only hand workout

Triceps complex

• Bench press with a narrow grip. First 3 sets x 5 reps, then another 3 x 8
• Push-ups on narrow bars 3 x 8
• French Bench Press Curved Bar 3 x 8

Complex for biceps

• Lifting the bar for biceps. First 3 sets x 5 reps, then another 3 x 8
• Alternating standing dumbbell lift 3 x 8
• Curl of arms with a barbell on a music stand 3 x 8

Conclusion: all exercises are basic, no machines are used, and all are done with maximum working weight in a strength style. This means that the help of a training partner in this kind of arm training will be very helpful.

Week 2. Monday, first arm workout

Triceps complex

• French bench press with a barbell 3 x 20
• French bench press with dumbbells 3 x 20
• Seated dumbbell press 3 x 20

Complex for biceps

• Curl of arms with a barbell on a music stand 3 x 20
• Reverse curls of arms with a barbell on a music stand 3 x 20
• Curl of the arms with a barbell with parallel arms 3 x 20

Week 2... Thursday second hand workout

Complex for biceps

• Lifting the bar for biceps while standing 3 x 25
• Curl of the arms lying on the biceps on the upper block 3 x 25
• Curl of the arms for biceps on the lower block while standing 3 x 25

Triceps complex

• Push-ups on narrow bars 3 x 20
• Extension of arms with a rope handle on the lower block while standing 3 x 25
• Extension for triceps on the block with a reverse grip 3 x 25

Conclusion: the first week was focused on working out fast muscle fibers, and this one on slow ones. But, in order to activate them, each approach must be done before a strong burning sensation in the muscles.

Week 3. Monday, first hand workout

Triceps complex

• Bench press with a narrow grip. First 3 x 5, then 3 x 6
• Push-ups on narrow bars with a weight of 3 x 6
• Seated Dumbbell Press 3 x 6

Complex for biceps

• Lifting the bar for biceps. First 3 x 5, then 3 x 6
• Alternating curls of arms with dumbbells standing (with supination) 3 x 6
• 3 x 6

Week 3. Wednesday, second hand workout

• 3 x 12
• Biceps curl on the lower block while standing 3 x 12
• Flexion of the arms in the Smith machine 3 x 12

Triceps complex

• Extension with a dumbbell with one hand from behind the head while sitting 3 x 12
• Extension for triceps on the upper block (straight grip) 3 x 12
• Reverse triceps push-ups from the bench 3 x 12

Week 3... Friday third hand workout

Supersets on hand

• French bench press with a barbell + standing biceps curl (EZ-bar), 4 x 15
• Lifting the bar for biceps while sitting + reverse push-ups from the bench, 4 x 15
• Extension on the block with a reverse grip + curl of the arms on the lower block while standing, 4 x 15

Note: this is the first week where hand supersets hit the scene. According to Dr. Stoppani, antagonists need to pump muscles with super series. This, firstly, increases their blood circulation (and hence the delivery of nutrients to the muscles), and secondly, they recover and grow faster this way. And most importantly, you can pump your hands with the help of such a complex in just 20 minutes.

Swing your arms in 20 minutes

Conclusion:there are three arm workouts this week. The most difficult - the first, the second is easier and the third - these are only three super series. But at the same time, each of them must be performed to failure. This seven-day tour will definitely not seem like an easy walk.

Week 4. Monday first hand workout

A set of exercises for pumping triceps

• Bench press with a narrow grip. First 3 x 5, then 3 x 12
• Push-ups on narrow bars, 3 x 12
• French bench press with a barbell, 3 x 12

A set of exercises for pumping biceps

• Lifting the bar for biceps. First 3 x 5, then 3 x 12
• Alternating standing dumbbell lift (with supination) 3 x 12
• Curl of arms with a barbell on a music stand 3 x 12

Week 4. Wednesday, second hand workout

We swing biceps on simulators

• Curl of the arms on the lower block while standing 3 x 20
• Flexion of the arms on the upper block lying 3 x 20
• Flexion of the arms on the lower block (with a rope handle) 3 x 20

We swing triceps on simulators

• Extension on the upper block (straight grip) 3 x 20
• Extension on the lower block from behind the head while standing 3 x 20
• Extension on the block with a reverse grip 3 x 20

Hand exercises worth trying

Week 4. Friday, third hand workout

Supersets for triceps

• Bench press with a narrow grip + French press with a barbell 3 x 30
• Extension on the upper block (straight grip) + extension on the block from behind the head 3 x 30

Supersets for biceps

• Sitting barbell lift + alternate standing dumbbell lifts, 3 x 30
• Smith machine curl + biceps curl on the lower block while standing

Conclusion: the algorithm for this week's hand program is exactly the same as the previous seven days. The first workout is the hardest, the subsequent ones are easier.

Week 5. Wednesday, first hand workout

A set of exercises for triceps

• Bench press with a narrow grip 3 x 10
• Seated dumbbell press 3 x 10
• Extension for triceps on the upper block 3 x 10

A set of exercises for biceps

• Lifting the bar for biceps while standing 3 x 10
• Alternating lifting of dumbbells for biceps while standing 3 x 10
• Curl of the arms with a barbell with parallel arms 3 x 10

Week 5. Friday, second hand workout

Supersets on hand

• Lifting the bar for biceps while sitting + push-ups on narrow bars 3 x 10
• Incline Dumbbell Curls + French Bench Press 4 x 10
• Flexion on the upper block + extension on the block with a reverse grip 4 x 10

Conclusion: this week is the last one, there are only two workouts, but both are pretty hard. The situation is saved only by three days of rest between them.

Important: at the end of the program, a week of complete abstinence from training follows in general, and after the resumption of classes, Jim Stoppani advises to swing his arms, as expected, once a week. The program itself can be used no more than twice a year. Do it more often, its author strongly advises against

Conclusion

The hand training program invented by Jim Stoppani is very difficult, not everyone can survive these five weeks. Its downside is balancing on a fine line between real overtraining and muscle growth. Plus, if the body can cope with the load, it means a rapid increase in the volume of arms.

For athletes using pharmacological support, it will not be a problem to overcome such a volume of work, for an adherent of natural bodybuilding - five sessions a week, three of which need to be strenuous, swinging their arms until refusal is a serious test. Only high-quality, good rest and a properly organized diet will help to cope with it.

To train our hands according to such a program or not, each of us must decide for himself. When making a decision, it is worth remembering that you need to be afraid not of what will not work out, but of what you will not try, because only going beyond the limit of what is possible can you develop and grow. May the strength be with you. And the mass!

How to pump up your hands, 5 techniques that will move the matter from a dead center.

Training in the gym is aimed at developing all muscle groups and training arms for weight is one of the priority tasks. Huge biceps are not only a beginner's dream, but also an avid visitor to the gym. However, hands grow quickly in genetically gifted people, the rest need to work hard to get things moving.

Below we will talk about only 5 effective techniques that will make your arms grow.

How to build arm muscles

1. Training arms with two dumbbells

This technique involves training hands using:

1. Lifting dumbbells for biceps
2. French bench press with dumbbells
3. Exercise hammer

The implementation of this training scheme will bring great benefits to the hands in terms of development:

• when performing 3 exercises, the muscle mass of the arms is worked out with the same intensity;
• due to the large amount of blood supplied to the muscle tissues, muscle detail and venousness are improved;
• the time spent by muscles under load increases, which receive severe stress and at the end react to the load with a strong burning sensation.

2. Method of training: "you to me - I to you"

An old and forgotten training scheme, but no less effective. It was actively used by Arnold Schwarzenegger in training with Franco Colombo. Its essence is quite simple - after completing the approach, it is transferred to the partner, who, after completing the approach, again gives the barbell back to you. Thus, training is performed with minimal arm rest.

This technique has the following advantages:

• the time spent by muscle tissues under load increases;
• training in the form of a competition, no one wants to be a loser, so biceps training will be maximum;
• the possibility of using forced repetitions, when the strength is already running out and the partner helps to raise the bar, already from practically exhausted hands.

3. System training for biceps number 21

The essence of the scheme is quite simple: choose an adequate one in which you can perform 21 repetitions of the barbell curls for the biceps.

• 7 reps until elbows bend 90 degrees;
• 7 reps are performed from a 90 degree angle to the highest point;
• 7 reps are performed using full range of motion.

4. Long breaks

Quite a strange scheme, but it has the right to life. For this, the maximum possible working weight is used, having performed an exercise for 6-8 repetitions, the rest between sets lasts up to 10 minutes.

This method is often used by bodybuilders during competition, allowing them to maintain visual muscle volume, and long rest periods promote good recovery. In fact, a "muddy" way of training, but for a change you can try, because the body and genetics are different for everyone.

5. Using neck extenders

Special extenders on the barbell neck make it possible to get the following:

• the area of \u200b\u200bcontact of the bar with the palm increases, and therefore the neuromuscular connection between the brain and the loaded muscle improves, which makes it easier to feel the muscle being trained;
• on the bar, the hand does not completely close, which means that the forearm steals less load, giving it more to the biceps and triceps;
• with an increase in the girth area of \u200b\u200ba dumbbell or barbell, it is more difficult to hold it, so the exercises are performed in a controlled manner and slowly.

Use these techniques in practice, it is much more effective than standard training schemes day in and day out. And remember that lowering the bar should be 2 times more than lifting, good luck!

(15 estimates, average: 4,73 out of 5)

One of the main goals of young people who come to the gym is to pump up their arms and chest. These two areas of our body, with proper development, are associated with aesthetics, beauty and strength. The topic has already been disclosed on the blog, we even talked about how to train and (separate complexes), and today we will bring everything together into a single training process. Weight training is an entire dedicated day that you will devote to building strong and sturdy arms.

Information on building a training process for arm muscles

Features of hand training

Why set aside an entire day for arm training? “Our hands are not for boredom,” sung in one song. It just so happened that hands are busy in almost all exercises, including working out (for example). The load that they have to bear is sometimes colossal. And at the end of such a workout, you are going to purposefully work on the muscles of the arms.

But after a series of hard approaches, the muscles of the arms are significantly tired. You simply will not be able to give them such wild stress as to make them grow, you will underperform. It is the allocation of a whole training day for working out the hands that is the best alternative in this matter. And the muscles are fresh and there is no need to rush anywhere, the only drawback is that you have to allocate a separate day for such a workout.

The secret to growing arms is no different from growing other muscles. The formula is simple:

You apply stress that the body has not experienced before and allow the muscles to fully recover so that they become a little stronger and a little larger.

We'll talk about how to apply stress below, but I would like to say a few words about. Do you know why the muscles of the arms of many do not grow? They simply do not have time to recover. Hands are busy in many movements and get tired in addition with special training. The way out here can be only through the selection of the optimal training scheme for yourself:

• Long pauses between workouts of one muscle group, separate training days for large muscles. Separate back, separate arms, separate chest. As a result, the whole body work cycle can take 10-15 days. Suitable for athletes of a higher level with at least 1.5-2 years of experience.
• Workout all the pulling or pushing muscles in one day. Together with your back, you will train biceps, with chest triceps.
• Antagonist muscle training. Triceps will go with your back, biceps with your chest.

The tips are very conditional and only give a general understanding of how to combine different muscle groups. The fact is that each person will have their own recovery time, respectively, you will have to choose the necessary duration of rest and the optimal layout of muscle groups, based on your own characteristics.

Training priorities

There is such a remark: the lower the level of fitness a person has, the more he is concerned about the issue of training hands. Your workouts should be balanced and include all muscle groups. Have you ever seen a man with thin arms and powerful chest and back? So I have not seen!

The natural athlete should devote a little time to arm training and use it as useful as possible, i.e. focus on basic movements and heavy weights, insulation should be very low, i.e. priorities:

1. Barbell curls for biceps instead of concentrated dumbbell curls on a bench.
2. Press with a narrow grip instead of extending the arms on the block, etc.

Working with basic exercises, you lift weights that you would never have mastered in isolated movements. Heavy weight is the stress that you need; doing light block extensions or lifting dumbbells for biceps will not work to build powerful arms !!!

A few words about the forearms. The brachioradialis muscle is responsible for the mass of the forearms. It makes no sense to train it specifically for beginners.

You won't grow small muscles until you grow large muscles!

Comprehend this sentence and then you will understand how futile attempts to pump up biceps with dumbbell lifts. , and will give you mass and strength, because huge layers of muscles are involved. Instead of having a total body weight, they will increase in volume and arms - they will tighten, because our body is harmonious!

Thus, it makes sense to train the forearms for experienced athletes with available muscle volumes. The main exercises can be lifting the bar for biceps with a reverse grip, all kinds of pronation and supination, as well as squeezing the expander.

Secrets of Arm Training Success

And now about the most delicious. How to build an effective hand workout. What should you pay attention to?

• Exercise technique. Should lead the training. Master the mechanics of movement to the ideal during 3-4 workouts with small weights, slowly approaching the worker (basic exercises to help).
• Know how to feel the working muscles and turn off the auxiliary ones. In all arm exercises, there is a temptation to help yourself with body force or inertia. Perform flexion or extension only in the working joints with a fixed body position, feeling that the work is performed by the muscle that you are training.
• Do not overload your hands. Performing 10 sets for biceps is impractical - he will not grow from this, he will most likely think about how not to die - growth will stop, the state of a plateau is provided for you (when there is neither growth nor progress of weights).
• Ignoring the progression of loads. It was said above that the muscles of the hands are the same muscles in our body and they grow according to the same principles as the rest. I am sending you to study the article about.

What techniques to train your hands

You should be familiar with concepts like drop sets, forced reps, negatives, etc. These adorable things will help you simply destroy your arm muscles, and you will have to forget about training them for at least one and a half to two weeks until they are fully restored (with the exception of all exercises that use the arms during this period). The strategy is so-so, although it works.

Well, now to what is closer to reality. Super Series is when you do two exercises, one after the other without stopping. We'll modify this principle a bit in weight training. We will do one biceps exercise, take a standard rest pause, then do the triceps exercise, pause again, and return to the biceps.

Why it will work:

• You increase the rest time for one muscle group. This is a prerequisite for better recovery and the ability to do more work (give more stress).
• Biceps-triceps are muscle antagonists. By training triceps, you actively restore biceps, and vice versa. Blood flow in the biceps improves, recovery is better and faster. The muscles do not cool down.

How should you work

The alternation of work can be different. For example, biceps set, rest pause, triceps set, etc. Or so, the first biceps exercise, the first triceps exercise, the second biceps exercise, the second triceps exercise.

There is no 100% working scheme in bodybuilding. You will have to find the best option for yourself empirically. There is also no specific answer as to where to start working with biceps or triceps. Usually beginners start with biceps, continue with triceps, but this should not be an axiom. You may find that triceps work is primarily a good warm-up for your biceps, so watch your body's response.

Weight training program

Always start your workout with basic movements. For the biceps, this is "conditional".