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!
List of drugs for hand tremors
Neurologists divide medications that can relieve uncontrollable tremors in the limbs into several groups:
- Anticonvulsants that inhibit nervous system processes.
- Inhibitors that weaken nerve impulses.
- Antidepressants that restore emotional background.
- Nootropics that provide active blood circulation in the brain.
You can get rid of tremors on your own only in cases where the tremors are caused by stress, anxiety or a bad habit. In all other cases, it will be possible to get rid of the problem only after consultation with a qualified specialist.
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
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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.
How to structure a workout correctly?
There are several options for effective training, during which you can pump up more than just your arms:
1. Exercises for biceps also involve the back muscles, and exercises for triceps use the pectoral muscles. The system also works the other way around. If you pump your back, your biceps will strain, and if your chest, your triceps will strain.
2. Work your triceps with your back and your biceps with your chest. This will transfer the load to the biceps. In addition, you can use heavier barbells or dumbbells to make the workout more challenging.
3. Choose a day when you will train only your arms. This way, biceps and triceps can be pumped at the same time.
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.
Exercises for developing biceps - photo
There are many types of exercises, from dumbbells to horizontal bars. Here are a few examples that guarantee results for a beginner:
- Lifting the barbell with a standard or EZ bar.
- Lifting dumbbells in a sitting position, in a lying position with a negative inclination of the bench or with supination.
- Scott bench raises.
- Concentrated dumbbell raises.
- Pull-ups using close and reverse grips on the horizontal bar.
The advantages of the EZ bar are that the load on the forearms is reduced. Useful for those whose forearms tire faster than their biceps.
Scott Bench Raises
Barbell Raises Supinated Dumbbell Raises Reverse Grip Pullups Concentrated Dumbbell Raises
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
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Viktor Chentsov describes in detail the technique of each exercise and the structure of the workout in the following video.
How to develop triceps - load rules
The triceps brachii muscle (triceps) is an “extensor” muscle that runs along the entire back of the shoulder. It is a single ligament in the elbow area, allowing all three heads to work simultaneously. Different exercises allow you to load each head differently - all will work, but with different intensity.
Triceps: red – long head, yellow – short head, green – middle head.
The long (or inner) head of the triceps is located behind the shoulder blade. To train, you need to move your arms back as far as possible. The lateral (short) and medial (middle) heads of the triceps are responsible for extending the forearms.
Head loading features:
- Small loads involve the middle head as much as possible.
- As the intensity of training increases, the short head begins to work.
- Impressive and intense training, as well as rear raises, engage the long head.
Based on these features, the middle and short heads can be developed with almost any load on the triceps. A long head requires a special approach.
The triceps runs along the back of the shoulder
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.
Do not place your left hand behind your back when shaking hands
This aspect exists in so many cultures. In the past, when respected people carried weapons with them, removing the left hand behind the back during a handshake meant an act of aggression - it is obvious that a person has a hook hidden behind his belt, which he can thrust into an unready interlocutor. In old Europe, curtsies were performed without a handshake in order to avoid any misunderstandings.
By the way, there was a similar story with hats, which now need to be removed when entering a room. This came from a medieval ritual, when a person who came to visit another would take off his helmet, thereby demonstrating trust in the owner.
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
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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 can a teenager enlarge his wrists?
Barbell biceps curls
When bending your arms, the main load goes to the biceps. However, this exercise allows you to pump up your forearms. When a teenager does the exercise, he will need to keep his hands and forearms as straight as possible. Thanks to this, the teenager will be able to make his wrists become strong. Along with this exercise, you can do a little something else. Wrist curl exercise. Thanks to him, the main load will go to the forearms.
You need to do the exercise as follows:
- The teenager needs to pick up a barbell. Its weight should be light. So that the teenager has the opportunity to fully lift it on his forearm.
- Then, the teenager must lift the barbell. Place it at the level of your waist. Then, using your wrist, begin to raise and lower the barbell.
- After this, the exercise can be done again. But already so that the grip is reversed.
Pancake Squeezing
With this exercise, your teenager will be able to make his grip stronger. It will also strengthen and improve it. You need to do the exercise as follows:
- The teenager needs to take a pancake in each hand. They need to be placed so that they are perpendicular to the floor.
- After this, the teenager will need to begin bending his wrists with weight plates in his hand. Ten to fifteen times in two approaches.
If a teenager does not have pancakes, then he can use an alternative method of training. Recommend that he use books. If they are heavy, they will be an excellent alternative to pancakes.
Wrist roller
A wrist roller is a special device that is a bar. There is a rope in its central part. There is a load on it.
A teenager will need to pick up such a bar. And then start scrolling. First forward, then back. Ten to fifteen repetitions in three approaches.
Dumbbells
Recommend that your teenager pick up regular dumbbells. And then start lifting them with your wrists. Ten to fifteen repetitions. There should be two or three approaches.
This exercise will make your teenager feel great. Over time, he will build up his forearms. It will increase their size. The main thing is to increase the weight of the dumbbell over time. If you work with the same mass, then there will be no special effect.
Push-ups
Encourage your teen to do push-ups using their fists. This exercise will allow him to significantly increase his forearms. At the same time, recommend that the teenager refuse traditional push-ups on the palms. They place excessive stress on the wrists.
When your teenager does push-ups with his fists, have him try to keep his hands and wrists straight. This is important to achieve maximum results. Recommend that your teenager do three sets of this exercise. In this case, you need to do at least ten push-ups.
Encourage your teen to avoid using wrist bands or straps.
To strengthen your wrists, you need to do exercises regularly. However, many teenagers try to cheat. And they wrap special bandages around them. Then they begin to lift heavy weights. It's ineffective. It is much better to do the exercises correctly. Without the use of additional tools that lighten the load.
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.
Antidepressants as a treatment for tremors
Antidepressants are strictly prescription drugs. Uncontrolled use can cause a number of other problems, so it is important not only to get a prescription for the drug, but also to regularly visit your doctor to assess the dynamics of the condition and its control.
Such medications are used when a person has experienced an irreparable event that has greatly changed their life. Often the mental state is disturbed after the death of someone close, revealed betrayal, or as a result of loss of housing. Emotional people find it difficult to cope with stress, which is why they develop various mental disorders due to their experiences. Antidepressants help a person cope with stress and restore a normal lifestyle. Often these medications are taken simultaneously with a visit to a psychotherapist.
Conventionally, all antidepressants can be divided into two groups:
- Medicines that help cope with hyperactivity, normalize sleep and relieve obsessive anxiety.
- Medicines that help get rid of apathy and restore interest in life.
Due to the fact that hand tremors are predominantly a problem of high excitability and nervous condition, medications from the first group of antidepressants are most often prescribed to get rid of it.
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
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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.
Rules for loading the shoulder muscles - brachialis (photo)
The brachialis muscle is located under the biceps. Performs the function of flexion and makes the biceps peak (i.e., voluminous and prominent).
Brachialis location
Some of the most accessible methods of loading the brachialis are:
- Lifting the barbell using a reverse grip.
- "Hammer" in a standing position.
During the process of lifting the barbell, it is necessary to fix your elbows in one position.
“Hammer” while standing, lifting the barbell with a reverse grip
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.
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.
To pump up your forearms - how, or rather, why?
When loading your arms, your forearms are always involved. However, if you really need to focus on your forearms, here are some useful exercises:
- bending the palms with a clamped barbell with standard and reverse grips;
- pronation and supination;
- squeezing the wrist expander.
As mentioned above, the forearms already grow with regular loads on the hands. Special exercises are not needed unless you need to focus on this muscle group for some reason.
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.
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.
Don't put your hand in a vice
Breaking your arm while greeting someone is not a good prospect. Therefore, never squeeze the hand of a new acquaintance in the vice of cordiality, if you do not want to tear off his hand.
A strong handshake in itself demonstrates a primitive way of dominating another male, demonstrating to him his powerful strength. Some still twist their wrist slightly, because you never know what the stranger is up to - let him know that I can powerfully shake not only his hand, but the rest of his flimsy body.
In men's groups you can often find this style of greeting, but you are probably not a steelworker, so you can get by with a simple, light but firm handshake.
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 mistakes do newbies encounter?
People who decide to pump up their arms for the first time may encounter problems. This happens because newbies think that:
· the more exercises you do, the faster you will achieve your goal;
· It is necessary to pump your arms daily;
· the greater the weight of the weights, the faster your arms will pump up.
All these opinions are wrong, so often beginners cannot quickly get in shape and harm their own body. If you look at athletes who have been involved in sports for a long time, you will notice that the “masters” do not use heavy dumbbells and train 3-4 times a week.
