How to quickly pump up your arms at home in a couple of months - 12 rules

Despite grueling training, has the size of your arms remained the same? We know how to fix it! 12 rules, 12 steps, 12 weeks.

Is it possible to pump up your arms to the limit at home? Certainly. In this article, you will find important tips for increasing arm size, as well as learn the structure of an effective workout that you can easily do at home. After all, guys can be creative if they want, our training will be high-quality and without expensive equipment.

To prove this, here are 12 friendly tips to pump up your hands.

Your arms, like no other part of your body, demonstrate all the work you put in during training. Seeing your developed biceps and triceps, those around you will probably be sure that your other muscles are just as pumped up.

By following the recommendations presented, in just 12 weeks you will dramatically change your arm muscles.

Let's rest our hands

By constantly working your hands, you don't give them a chance to grow. The arm muscles are small and easy to overwork. Give your arms the rest they need so you can work them harder later.

The good news is that creating strong and beautiful hands is not as difficult as you might think. The fact is that almost any exercise for the muscles of the upper body requires the participation of the arms.

And if you intensively work the muscles of the upper body, then your arms are trained at the same time. Thus, we recommend that you do only one workout per week specifically for your arms and, if desired, combine it with a shoulder or chest workout.

Don't push yourself to the limit during your workout, just have a good feeling!

General principles

When pumping your arms, there are a number of rules, violation of which can lead to a decrease in the effectiveness of training and even injury.

Mandatory recommendations:

• It is better not to rush - the fast pace of the exercise does not combine well with the correct technique. When performing sharp and fast movements, the risk of getting a joint dislocation or rupture of small ligaments of the shoulder or forearm increases significantly.
• It is necessary to concentrate on the working muscles, try to strain only them.
• To fully work out each muscle, it is necessary to perform all movements with maximum amplitude.
• You should alternate the load in one workout - you are allowed to load a maximum of two zones.
• It is strictly forbidden to take heavy weights that you are not yet able to lift!

Workout for pumping up arms with dumbbells

Lifting dumbbells for biceps with a hammer grip (with supination)

• 3-5 sets of 12 reps
• Body part: Biceps Equipment: Dumbbells

Dumbbell extension with a supinated grip

• 3-5 sets of 12 reps
• Body part: Triceps Equipment: Dumbbells

Concentrated dumbbell curls

• 3-5 sets of 12 reps
• Body part: Biceps Equipment: Dumbbells

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

French incline dumbbell press

• 3-5 sets of 12 reps
• Body part: Triceps Equipment: Dumbbells

One-arm dumbbell biceps curl with emphasis on an incline bench

• 3-5 sets of 12 reps
• Body part: Biceps Equipment: Dumbbells

Dumbbell back extension

• 3-5 sets of 12 reps
• Body part: Triceps Equipment: Dumbbells

Hammer grip dumbbell curls

• 3-5 sets of 12 reps
• Body part: Biceps Equipment: Dumbbells

Alternating dumbbell raises on an incline bench

• 3-5 sets of 12 reps
• Body part: Biceps Equipment: Dumbbells

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

Add also one training day for the back, as well as a day for training the legs. Chest and shoulder training can be combined with arms.

Use the muscle shock principle

Our body doesn't like change - it doesn't need 50cm arms, and it will resist it in every possible way because carrying that much muscle is metabolically expensive.

To make your arms grow, it's a good idea to add more intense routines every couple of workouts. Shock methods are designed to severely overload the muscles.

Supersets, dropsets, pyramids, rack running where you start with the heaviest dumbbells and with each approach take lighter exercises to perform until you reach a very negligible weight, as well as many other techniques that may be exactly what you need to help your arms gain muscle mass.

Train your strength

The exercises that have been proven to be highly active are the French bench press with dumbbells, followed by seated biceps curls and lat pulldowns. Try increasing the weight by 5% each week when performing biceps curls.

French bench press with dumbbells

At home, we recommend using the following set of 3 exercises.

General recommendations

One of the most common mistakes many novice bodybuilders make is that they enthusiastically start training and pump their biceps every day. Such an approach not only does not bring results, but also exhausts the athlete.

Constant and regular stress on the muscles, which does not give the desired effect, can lead to reluctance to continue training and a gradual decrease in physical activity. Avoiding such consequences allows you to clearly understand that muscles grow only when training alternates with rest.

If the athlete has a bench press rack at his disposal, it is best to perform deadlifts and rows with a reverse grip, and squats with a barbell. Both isolating and complex exercises, provided regular training and proper execution, give guaranteed results.

And, as mentioned earlier, the main thing is that during the training both small and large muscle groups are involved, that is, one training is devoted to pumping up the triceps and back, and the other to the biceps and chest.

Of course, for some, this approach may not seem the most optimal, but it is supported by personal experience and has demonstrated its effectiveness.

Arm workout with dumbbells

Standing dumbbell curl

• 4 sets of 15, 12, 10, 8 repetitions
• Body part: Biceps Equipment: Dumbbells

Seated dumbbell curls

• 3 sets of 10 reps
• Body part: Biceps Equipment: Dumbbells

One-arm dumbbell curl on an incline bench

• 3 sets of 10 reps
• Body part: Biceps Equipment: Dumbbells

Hammer grip dumbbell lift

• 3 sets of 10 reps
• Body part: Biceps Equipment: Dumbbells

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

Viktor Chentsov describes in detail the technique of each exercise and the structure of the workout in the following video.

Push ups

You can properly pump up your arms using the best way to train with your own body weight - push-ups.

"Diamond"

This option is the most effective for increasing biceps volume.

The transferred body weight to the fingers folded in a triangle can effectively load all parts of the hands.

The correct technique looks like this:

1. Starting position: feet are side by side, thumbs and index fingers are connected in a triangle, elbows are pressed tightly to the sides.
2. As you exhale, you should lower yourself down, bending your elbows, and touch your chest to the floor.
3. As you inhale, rise up, slowly straightening your limbs.

Do 3-4 sets of 18-25 push-ups.

Reverse

The triceps, chest, trapezius and upper back are pumped up very well.

Nuances and rules of execution:

1. It is necessary to place your palms above floor level (on a bench or other elevated surface) shoulder-width apart. The face should be directed upward, the heels should be firmly planted on the floor.
2. Exhale - bend your arms and lower yourself deeply down so that your back remains straight and your legs are straight at the knees.
3. Inhale - return to the top.

It is recommended to do 2-3 sets of 20-25 reps. If you feel confident in your abilities, you can increase the number of sets to four or even five.

On the uneven bars

In this case, muscle tone will remain for a long time after training.

The exercise is considered relatively traumatic, so it is better not to perform it if you have difficulty standing on your hands or have injuries to your hands and elbows.

Push-ups consist of the following steps:

1. Stand on the uneven bars, elbows straight, legs bent and crossed so as not to sway. The back and neck are tense, the shoulder blades are pulled together, the head is slightly tilted down.
2. Inhale – you should lower yourself, bending your limbs and stay at the lowest point for a couple of seconds.
3. Exhale – lift the body in one powerful movement.

It is necessary to perform 3-4 sets of 15-18 lifting cycles.

You can pump up in this way, working out your chest, back and shoulders in addition to your arms, in the shortest possible time.

Pull up

Most biceps training programs include curls. For some reason, no one does pull-ups, considering them an exercise that is only useful for the back. In fact, reverse and close grip pull-ups are an excellent exercise for the biceps, increasing muscle mass and strength.

If you can do more than 10 regular pull-ups correctly, try weighted pull-ups.

Close grip pull-ups

The stronger you become, the more mass you will gain. Provided, of course, that you eat properly with a slight emphasis on gaining muscle mass.

What should the training be like?

The main point of performing training to pump up arm muscles is variety and an integrated approach. Limiting yourself to one or two exercises, pumping, for example, biceps, hoping that this will be enough, is strongly not recommended.

You need to perform three or four exercises for both triceps and biceps. The muscles must be engaged and working at full strength. If after exercise there is no pain in the muscles, then the training does not bring the desired effect.

It is not necessary to use all muscle groups in one workout. One day can be devoted to working the pectoral muscles and biceps, and the other to the back and triceps. The main thing to remember is that with underdeveloped muscle mass, results will appear in one and a half or even two months.

You should not focus exclusively on pumping up the muscles in your arms. Otherwise, the body will develop disproportionately. Therefore, no matter which muscle group a bodybuilder is focused on working, the rest should not be ignored either.

Stretching after arm training

Standing biceps stretch

• 3 sets of 10 seconds
• Body Part: Biceps Equipment: No

Stretching the muscles of the chest and front of the shoulder girdle

• 3 sets of 10 seconds
• Body Part: Chest Equipment: Other

Triceps stretch

• 3 sets of 10 seconds
• Body part: Triceps Equipment: Body weight

Kneeling Forearm Stretch

• 3 sets of 10 seconds
• Body Part: Forearms and Wrists Equipment: No

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

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

How to pump up your hands

In professional sports, pumped up fingers and hands are many times more important than shoulders and even biceps.

You can work these muscles using equipment or bodyweight training.

We present the most common and effective exercises for comprehensive pumping of the hands and fingers.

Push-ups on fingers

The exercise is complex and traumatic, so you should perform it with caution if you are not a master of martial arts.

The exercise consists of several stages:

1. Place your palms slightly narrower than shoulder width. Transfer the weight to your fingers so that they do not bend and the phalanges do not change position relative to the floor.
2. Inhale - slowly lower down. You can gradually reduce the number of supporting fingers. To be on the safe side, it is better to lean on your knees at first. Bend your elbows and touch your chest to the floor if you can sink that deep. Inhale – straighten your elbows and return to the prone position.

Perform at least 2-3 sets of 20-22 push-ups.

Hanging with weights

In this case, the metacarpus and fingers are trained. Such activity also has a beneficial effect on the spine, which rests, stretches and gets rid of all blocks and tensions.

Stages and features:

1. Starting position: hanging on a high horizontal bar, palms placed close to each other with a straight grip. As a weight, you can use a heavy backpack, weighted leg cuffs or a kettlebell.
2. With straightened legs, trying not to sway, you need to hang for 80-90 seconds.

This exercise effectively works the tendons and ligaments.

Dumbbell Wrist Curl

In addition to the hands and phalanges, this exercise pumps up the entire forearm well.

Stages and technique:

1. Sitting on a bench, feet shoulder-width apart, back straight, body tilted forward, forearms with weights resting on hips. Each hand must have a projectile.
2. Perform flexion and extension of the wrists, raising the hand with the equipment up and down. It is advisable to maintain maximum amplitude and fast tempo.

Do the exercise for two to three minutes. Instead of a dumbbell, you can use a barbell or small weights.

Rock your forearms

Often the availability of forearm exercises is an issue when it comes to getting bigger arms at home. If your forearms are still weak, you will find it difficult to lift the required weight, since there likely isn't much variety in free weight equipment.

To do this, use collapsible dumbbells. This is extremely beneficial as certain wrist rotation exercises with a semi-collapsed dumbbell can quickly increase your grip strength. They are also convenient to combine with classical movements.

Wrist Curls on a Dumbbell Bench, Palms Up

Wrist flexion with pronation while lying down

If you don't have such equipment, you can work with close-grip push-ups using your own weight. You can also easily put together a quality workout for your forearms using tools available at home.

Strengthening the forearms

On the horizontal bar

You can quickly and effectively pump up a sculpted forearm on a high bar.

Possible elements on the horizontal bar:

1. Vis. The palms should be placed with a direct grip. You should hang for at least two minutes. You can perform additional exercises: raising your legs, pumping up your abs, hanging on your fingers or a towel thrown over the horizontal bar.
2. Pull-ups on fingers. It is allowed to hold your hands with any type of grip. You need to pull yourself up very smoothly so as not to “earn” an injury. Do 2-3 sets of 6-8 repetitions.

In this case, exercises to pump up your arms can be performed even daily, because the muscles being worked are small and do not require long-term restoration of protein fibers.

With dumbbells or kettlebell

It is easier for a man to purposefully pump up his arm muscles with equipment than without it.

The most common exercises include:

1. Wrist flexion. The technique was described in detail above.
2. Holding the weights with your fingers. Standing straight, you need to hold the barbell plates, dumbbells or kettlebell on the middle phalanges. You can add wrist extensions with weights if the static load is not enough.

Professionals recommend doing about three sets of 18-20 reps.

Effective leg workout at home

Circuit - 3 circles
Squats with dumbbells

• 1 set of 15 reps
• Body part: Quadriceps Equipment: Dumbbells

One-leg forward bends with a kettlebell

• 10 reps on each leg
• Body part: Hamstrings Equipment: Kettlebells

Single leg kettlebell squats

• 1 set of 5 reps
• Body part: Quadriceps Equipment: Kettlebells

One leg bridge

• 10 reps on each leg
• Body part: Buttocks Equipment: Body weight

Bulgarian split squats with dumbbells

• 1 set of 8 reps
• Body part: Quadriceps Equipment: Dumbbells

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

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

Forearm exercises at home

The forearm is the muscles located from the elbow joint to the hand. This is not the most visually noticeable muscle group, but it performs a number of important functions and is often ignored during training.

Advice! The forearms are a small muscle group. To get the most out of them, do 15-20 reps per set.

Wrist flexion with a weight . Using dumbbells will make bending at the wrists more comfortable, however, as in previous cases, you can replace them with another comfortable weight. While sitting, place your hand on a hard surface so that the hand hangs palm down. Flex your wrist using your forearm muscles.

Extension at the wrists. The exercise is similar to the previous one, but the projectile is taken with an underhand grip, palms facing up.

Basic set for building mass

Basic
Accelerated

Base

Base

Accelerated

MAXLER | Ultrafiltration Whey Protein ?

• We take the first portion of whey protein before breakfast, the second between meals before training, and the third, double, after training.
• Category: Whey Protein More about the category

1 serving each.

To meet the needs of modern athletes, we have included MAXLER® Ultrafiltration Whey Protein in our range to help maintain adequate protein levels in the body.

MAXLER | Creatine Caps 1000 ?

• We take creatine after training.
• Category: Creatine capsules More about the category

5-6 capsules can be taken as protein.

Creatine monohydrate MAXLER® Creatine Caps 1000 from a branded manufacturer from Germany MAXLER is a 100% natural creatine monohydrate, which is available in free natural form.

MAXLER | Vitamen?

• Take the tablets throughout the day, preferably with food.
• Category: Vitamin-mineral complex More about the category

3 tablets per day

The German company, known in the global sports nutrition market for many years, has released a balanced complex of vitamins and minerals in one package - Maxler USA Vitamen

Dymatize | Elite Fusion 7?

• Take before and after training, and for greater effect, add one dose in the morning after waking up.
• Category: Multi-component protein More about the category

One scoop should be dissolved in 150-200 ml of drinking water, milk or juice, stir thoroughly.

Dymatize Elite Fusion 7 protein mixture is a unique development from a popular brand, designed to restore muscles after heavy physical activity in a short period of time and build high-quality muscle mass.

Dymatize | Super mass gainer?

• To get the desired results, you should take Dymatize Super MASS Gainer 2 times throughout the day - between regular meals, and on a training day add one dose immediately after training.
• Category: High-carb gainer More about the category

Dissolve two measuring scoops in 450-500 ml of water and stir thoroughly in a shaker.

Dymatize Super MASS Gainer is a powerful muscle building kit that includes purified protein, free amino acids and enzymes. An excellent multi-component gainer from a world-famous brand, which compares favorably in price.

Dymatize | BCAA complex 5050 ?

• We take one serving before training, add one to a shaker and drink during training, and drink the last one at the end of training.
• Category: BCAA More about the category

1 serving each.

Dymatize BCAA powder 300g is a long-acting complex consisting of free branched-chain amino acids. And also rich in ascorbic acid and B vitamins.

Dymatize | Creatine Mono?

• After training, you can add it to a shaker with a gainer. An important point: when taking monohydrate, it is necessary to increase the daily fluid intake to 3 liters.
• Category: Creatine powder More about the category

Mix one measuring spoon of the product in 150-200 ml of water or drink that you prefer.

Dymatize CREATINE MONOHYDRATE is a highly purified creatine monohydrate designed to maximize the performance of all muscle groups during intense physical activity.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

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

Basic principles of nutrition

In fact, a diet for gaining muscle mass is not a diet in the full sense of the word. It does not have strict restrictions, but is a set of eating habits that will have to be consciously formed.

Basic principles of nutrition for athletes:

• increasing protein intake;
• balance of proteins, fats and carbohydrates;
• frequent meals;
• emphasis on high-calorie foods;
• compliance with the regime.

Additionally, you can add functional nutrition - various sports supplements and vitamin dietary supplements to accelerate muscle gain. This issue needs to be approached wisely so as not to overload the diet with sports supplements to the detriment of healthy foods that the body needs.

Proteins, fats and carbohydrates

Muscle fibers are built from protein. Protein entering the body goes through a chain of transformations and turns into amino acids that nourish the muscles, stimulating the process of muscle hypertrophy. It would seem that everything is simple here - eat more protein and increase muscle mass. However, it is important to properly balance your diet, otherwise you can achieve the opposite effect by overloading the menu with protein and cutting down on carbohydrates, which leads to ketosis. In addition, carbohydrates are the main source of energy.

A lack of carbohydrates provokes a decrease in blood glucose levels, cells undergo carbohydrate starvation, and the process of fat breakdown begins. At first, fat is actively consumed, the so-called drying of the body occurs, but then the body tries to increase glucose levels by breaking down amino acids formed in the liver during protein conversion. Under normal conditions, these amino acids would be used to increase muscle volume, but under conditions of carbohydrate starvation they are used for other purposes. The result of such nutrition is rapid weight loss, due to a decrease in adipose tissue, and a complete lack of progress in muscle growth. At the same time, a man constantly feels hungry, the digestive system is heavily loaded, the functioning of the nervous system is disrupted and strength indicators deteriorate due to lack of energy.

Conclusion: you need to properly balance the amount of proteins and carbohydrates. Optimal amounts of nutrients for gaining muscle mass:

• protein – 35%
• carbohydrates – 60%
• fats – 15%.

Accordingly, at first you will have to stock up on scales and tables of nutrient content in foods. In just a few weeks, this will become a habit, and the athlete will learn to eat intuitively.

Number of meals

Anabolism is the process of breaking down food into amino acids, macromolecular proteins, fatty acids and other substances necessary for the body. This process lasts about 4 hours. Thus, all useful substances from food are taken away within a limited amount of time. For muscle hypertrophy, it is necessary to ensure a constant supply of these substances, so bodybuilders are recommended to eat small portions, but often, every 3-4 hours. Frequent meals will also help you get used to a heavier diet faster.

Every meal contains carbohydrates and protein-rich foods. Eating 5-6 times a day allows you to constantly saturate the body with the necessary substances, but without putting excessive stress on the digestive system and liver. If an athlete eats 2-3 times a day, the body does not have time to use up “fuel” and actively stores reserves. This increases the amount of subcutaneous fat without a noticeable increase in muscle mass.

Calorie content of food

Another important nuance in a bodybuilder’s diet is calorie content. Since it is suggested to eat frequently, the bulk of the food should be fairly high in calories. This will allow you to stock up on enough energy from carbohydrates without overloading your digestive system. The menu focuses on complex carbohydrates. Fast carbohydrates are allowed after training to replenish expended energy, but foods with fiber should not be abused. They stimulate the contractile function of the intestines, accelerating the process of eliminating by-products, and the body does not have time to get all the benefits from recently consumed food.

The calorie content of the diet is not the most important issue. If you follow the basic rules of nutrition for gaining muscle mass, focusing on complex carbohydrates and proteins, and at the same time exercise regularly, the risk of increasing body fat is minimal. In general, nutritionists and trainers recommend creating a calorie surplus of about 15-20%, which is achieved naturally, without lengthy calculations of the energy value of foods and the amount of carbohydrates. The surplus is ensured by increasing the consumption of protein foods.

Eat well and fully

You are not a girl in adolescence, so your meals should be hearty. There is no point in increasing the size of your arms if your overall weight does not change. Eat 1.5 grams of protein per pound of body weight, 3-4 grams of carbohydrates and 0.5 grams of fat.

Stick to this diet for 5 days and then change it up for 2 days by cutting your carbs to 1g per pound of body weight and doubling your fat intake.

As a rule, for every extra centimeter you gain on your arms, you need to gain 2 kg of muscle mass

This will ensure that you don't develop insulin resistance, which will keep your body stressed. People with poor carbohydrate tolerance (you know if this applies to you) can follow a diet that is 5 days low carb and 2 days high carb.

At the same time, high protein intake is maintained. In terms of fluids, you should consume a liter of water for every 20 kg of body weight per day, so an 80 kg athlete will need about 4 liters of water per day.

If your workouts are in hot, humid areas, drink more fluids during your workout. Study the site for more information about the principles of nutrition for weight and do your own experiments.

What to eat and when?

A ready-made menu rarely satisfies an athlete’s taste preferences, so a diet for gaining muscle mass must be compiled independently, based on the following recommendations.

1. Breakfast is a mandatory meal for any athlete. It should consist mainly of carbohydrate products. For breakfast, it is suggested to eat various cereals (oatmeal, buckwheat, etc.), eggs, and dairy products. If desired, you can supplement your diet with fruit - the first meal is the optimal time to consume fructose and sucrose, so those with a sweet tooth can indulge in dessert (preferably with fermented milk or cottage cheese).
2. The second meal follows the same proportions as breakfast. You can eat a small amount of porridge, a portion of cottage cheese, some nuts or juice - that is, carbohydrates and proteins.
3. Lunch – a lot of meat (fish), little side dish. Starting in the second half of the day, emphasis is placed on protein foods, so there are fewer porridges rich in carbohydrates on the menu.
4. The second lunch is any protein product, including a protein shake. You can also take combination supplements that contain both protein and carbohydrates.
5. Dinner is practically the same as lunch: fish or meat, cooked without oil, no more than 150 g of any side dish.

During the day, you need to keep a food diary, writing down portions there and calculating the amount of nutrients in the food you eat. If in the evening an analysis of the menu shows a lack of nutrients, this can be corrected during dinner. The last meal should be approximately 2-3 hours before bedtime.

Available Protein Sources

Knowing the principles of nutrition to stimulate muscle hypertrophy, you should figure out what kind of food you should eat. The main problem for beginners is the sources of protein in food. The fact is that protein from most foods is poorly absorbed, so it is very difficult to reach the daily requirement.

The best source of easily digestible protein is poultry. Preference should be given to turkey and chicken. To get the right amount of protein, but not overdo it with fat, it is better to choose brisket and fillet - these parts are not in vain considered dietary. In addition, chicken and turkey are rich in minerals and have a positive effect on the entire body as a whole, while they are easily digested and do not burden the gastrointestinal tract.

The second valuable source is fish and any seafood. They definitely need to be eaten at least every other day, as they contain a lot of useful substances for the functioning of the athlete’s nervous system and the entire body. There is no need to worry about the amount of fat here, since oily fish is a source of Omega-3, which improves brain and cardiovascular function. Squid and shrimp are also beneficial for athletes.

Dairy products and eggs are another significant part of sports nutrition. Among dairy products, cheeses (almost 30 g of protein per 100 product) and cottage cheese are useful. Kefir, milk and yogurt do not contain a large amount of nutrients, but they help with the functioning of the digestive system, so they are needed in the diet.

Chicken eggs are the best source of protein available. From the white of just one egg, a person gets about 5 g of protein, which is used to build muscles.

Vegetarians will have to limit themselves to plant proteins. They are found in legumes and nuts. Preference should be given to red beans and chickpeas, they contain the maximum amount of protein, but men should avoid soy, as according to some data it negatively affects testosterone production.

Among nuts, the leader in the amount of protein is cashew, but it is also the leader in the amount of calories and fat, so you should not abuse this food. It is enough to limit yourself to 20-30 grams per day.

Sources of carbohydrates

Side dishes are an important part of an athlete’s daily diet and a valuable source of energy. Preference is given to sources of slow carbohydrates, and these are various cereals and durum wheat products. There's plenty to choose from here. A diet for gaining muscle mass may include:

• rice;
• bulgur or couscous;
• buckwheat;
• rolled oats;
• oat flakes (rolled oats);
• spaghetti from durum wheat.

Porridge is an important food in the daily diet, which quickly fills you up and is easy to prepare. You need to be careful with baking; you can eat bread made from rye flour, but you should completely avoid baked goods, since they contain mainly fast carbohydrates. Also, for breakfast, the athlete can eat any muesli and corn flakes - this will make the menu more attractive to those with a sweet tooth.

Fruits and vegetables

You can eat fruits, preferably in the first half of the day. Grapes and bananas should be limited due to the large amount of fast carbohydrates and sugar. Berries are very useful for athletes, including for dinner, as they help remove excess water from the body.

It is very useful for men to eat tomatoes, as they have a positive effect on reproductive health. Both tomato juice and ordinary tomato paste are useful, on the basis of which you can prepare many delicious sauces. Greens, cucumbers, bell peppers - all these are very healthy foods for every athlete.

You only need to limit starchy vegetables, such as potatoes, zucchini, carrots and cabbage. You can eat cabbage and carrots, but raw.

Visualize

You need a goal, don't just say, “I want to get bigger arms at home.” Have a clear idea of ​​what kind of arms you want to have in 3 months from now and in a year.

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

If you want to take the issue seriously, here’s a great story about visualization from Denis Semenikhin.

Eat more

Bottom line: If you want to get big, you'll have to eat a lot. Eighty percent of the results you see in the mirror are based on your eating habits.

Eat nutrient-rich foods with high amounts of protein every day. Keep track of how many calories you consume, and if you are unable to gain at least 250 grams per week, increase your daily kcal intake by 200-300.

To increase your arms by 2 centimeters in volume, you need to gain 4 kilograms of body weight. You won't gain weight or increase your overall muscle mass if you eat like a schoolgirl.

Calm down

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

Help yourself recover: this could be a massage, a steam bath, a sauna, a walk with a girl in the fresh air and a fun get-together with a group of like-minded friends.

Diligence and time are the key points of training

There are no difficulties or difficulties in performing training to pump up the biceps and triceps muscles. All exercises are quite simple. To achieve results, you just need not to be lazy and be patient. The main thing is to train not occasionally, but systematically. You need to study strictly according to the established schedule, without missing classes.

The frequency of exercise depends on your body type. Naturally lean athletes need to exercise 4 to 5 times a week and eat heavily. You shouldn't expect quick results. You won't be able to pump up your arms in two weeks of training. You need to be patient and not deviate from your intended goal.

If you are persistent and consistent, do not neglect training, doing 1-2 times a week, your efforts and efforts will not be in vain, and your hands will acquire the coveted definition and become a source of pride.

Use isometric exercises

Isometric complexes are a special system of exercises that allows you to strengthen the muscle frame, increase strength and improve athletic performance without grueling hours of training in the gym. Its effectiveness and accessibility to everyone has been proven over time, as well as its widespread use in yoga, bodybuilding, fitness, rehabilitation programs, martial arts and strength training.

A classic isometric exercise for the arms is to stretch them in front of you in various positions, as in the photo below.

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

Now you know 12 ways in which you can pump up impressive “cans” at home! Now only you decide how to pump up a man’s arms at home; for this you have a whole arsenal of serious ways to exercise at home with benefit and transform your body in 12 weeks.

Time has passed!

What muscles are there in your hands?

So, we found out that we have biceps and triceps on our arms.
To pump up big arms, you need to pump up both.

The triceps has 3 heads:

• long;
• loteral;
• medial.

The largest is the long head, the loteral head looks cool when you extend your arm, and the medial head is the smallest and most inconspicuous, but without it you will have a skinny elbow .

In any triceps exercise, all three heads work, but depending on the angle, you can shift the emphasis of the load.

The triceps is responsible for extending the arm at the elbow. Accordingly, to pump up your triceps, you need to perform exercises that are based on elbow extension.