In order to make the arms, the doorway muscle, more eye-catching, bending lifts to death and tiring yourself out without seeing more girth and detail, what went wrong?
Arms aren't that hard to train, but there are a lot of little ones who don't seem to be practicing right. No matter how much they try, they can't get their arms to get thicker. If this is the case for you too, it won't bother you so much when you see the end. Understand the concept behind arm training, get it right and it's only a matter of time before you get your shirt on tight.
Here are the best arm workouts, the simplicity of which may surprise you, but even an old hand can gain 2cm after doing this workout.
the basics of arm training
arm training can be mainly divided into triceps training and to a lesser extent biceps training. Start with the triceps, as they are the larger of the two muscle groups.
Firstly, to build a strong, full triceps requires full concentration and near-perfect movement posture. Many people neglect the triceps and prefer to train the better looking biceps, which is not good enough as the triceps take up two thirds of the upper arm. So, if you really want to build impressive arms, take triceps training seriously.
now, before breaking it down to arm training, the whole training plan can be organised like this.
#day1: Chest/shoulders/triceps
#day 2: Biceps/ abs
#day 3: Rest
#day 4: Quadriceps/ hamstrings/ calves
#day 5: Rest
10 things you must do to train for better results.
1. Record the training.
2. Use as much weight as possible for each set and try to increase the weight a little each week.
3. Do "Active exhaustion" On each set, so that you can't do one more movement. Do complete exhaustion, subtract 10% of the weight after each set and complete the prescribed reps.
4. Rest 1-2 minutes between sets. 5.
5. The workout should not exceed 60 minutes in length, including the warm-up.
6. If you are a beginner, subtract one set from each movement and focus on the position rather than the weight used.
7. All movements should be standard.
8. Try to reduce stress and sleep 7 to 8 hours a day.
9. Don't over-train, too much training can hinder progress, resist the urge to keep practising.
10. Follow a proper nutrition and supplementation program.
triceps movements
work the triceps after chest and shoulder training so that the triceps are warmed up and, secondly, so that the triceps are pre-fatigued so that the limits of growth can be reached with minimal training.
Movement 1: Rope pulldowns
after warming up, do 4 sets of 15-20 reps each to exhaustion. In the last set, subtract 10% of the weight and immediately do 5 more reps in a row without rest in between.
training technique: Keep your palms facing down and your thumbs clasped on the barbell bar. Lift the chest and tuck the shoulders, keeping the upper arms close to the sides of the torso. Avoid bending the wrists upwards while performing the movement, which puts unnecessary stress on the wrist joints. Keep your wrists straight and stationary; do not let your elbows come outwards and keep them against the sides of your body.
movement 2: Narrow grip plank bench press
do 3 sets of 10 reps each. In the last set, reduce the weight and do 5 more reps without resting in between.
training technique: Holding the barbell with both hands, slowly bring the barbell to the lower chest while keeping the elbows close to the sides of the body, push to the starting position and repeat. Avoid hitting the chest with the barbell and maintain control throughout the exercise by slowly lowering the barbell.
movement 3: One-arm dumbbell overhead arm curls
do 3 sets of 10 reps each. In the last set, reduce the weight and do 5 more reps without resting in between.
training technique: Sitting on a push-up bench with arms straight up, slowly lower the dumbbells to the back of your neck while maintaining a 90 degree angle between your upper arm and forearm. Stretch the triceps at the lowest point of the movement, contract and return to the starting position. Avoid doing the movement too quickly and too casually, as this may lead to neck and head injury. Do not allow your wrists to sway with the weight, keep them stationary.
these movements can be used to effectively work the triceps from three different angles. In the first movement, the rope pull-down, the upper arm is directed vertically downwards, in the same direction as the body; in the second movement, the narrow grip bench press, the upper arm is at a ninety degree angle to the torso; and in the last movement, the single arm dumbbell overhead arm curl, the upper arm is directed in the same direction as the body, but at the opposite angle to the first movement.
Biceps movements
because the biceps are a small muscle group in relation to the other muscles of the torso, train the biceps immediately after the back workout. Back training not only gets the biceps into a state of readiness and gets them pre-fatigued.
for the bend, bring the wrists inwards (rotate back). Extend the right hand, make a fist and rotate the fist clockwise, this is the spin back. Rotate your left hand counterclockwise, this is the spin back. Rotating back will make it more difficult to contract the biceps. Stroke of movement is as large as possible, do not sacrifice range of motion for a larger weight. Lower the weight slowly (centrifugal phase) to maintain pressure on the biceps.
movement 1: Concentration curl
when starting a biceps workout, doing unilateral isolations can help stimulate the biceps, this strict movement forces the biceps to do work without the involvement of other muscles.
After warming up, do 3 sets of 10 reps each. In the last set, reduce the weight and do 5 more reps without rest in between.
training tip: Rest your elbows against the inside of your thighs on the same side. Keep your arms close to your thighs throughout the movement. Draw the deadlift in an arc by bending the weight towards the shoulder and squeezing at the highest point. Rotate the wrists back to allow for a fuller contraction. Avoid borrowing or swinging throughout the movement and avoid not doing the whole movement.
movement 2: Barbell curls
repeat for 3 sets of 10 reps each. In the last set, reduce the weight and do 5 more reps without resting in between.
training tips: Grip distance should be large enough to keep the hands on the outside of the thighs. Leaning slightly forward, draw an arc with the weighted bend while keeping the elbows fixed at the sides of the body. Avoid pausing the movement at the highest or lowest point of the movement to maintain a steady motion.
movement 3: Priest's chair bend
because this movement restricts the movement of the upper arm at the lowest point, it is a great bicep 'thickening' movement. Use this instead of barbell curls with other training movements.
Repeat for 3 sets of 10 reps each. In the last set, reduce the weight and do 5 more reps without rest in between.
training tips: Keeping the armpits fixed on the mat, focus on lifting the deadlift with biceps curls rather than drawing on deltoid or back strength. Avoid excessive rocking or leaning forward during the movement. Also, do not hyperextend your elbows at the lowest point of the movement and lower slowly.
movement 4: Hammer bend
the hammer curl works the brachialis and radialis muscles and helps to increase the thickness of the biceps and upper forearms.
Repeat for 3 sets of 10 reps each. In the last set, reduce the weight and do 5 more reps without rest in between.
training tips: Perform the exercise in an alternating pattern while keeping the dumbbells facing forward or upwards. Lift and lower the weight slowly, maintaining continuous tension. Avoid swaying your body during the movement.
This arm workout is guaranteed to bring about a pumping sensation, exploding the arms and growing the muscles. It doesn't sound like a lot of training because it doesn't actually move much! The training plan has been told to you, so why would it work?
the number one problem faced by those pals who can't seem to get their arms thick and full is overtraining: Too much stimulation and too little stimulation can lead to bad training results. This particular arm workout is just the right amount. Just try it and see!