Increasing muscle volume for beginning bodybuilders is a priority. Particular attention is paid to the biceps and triceps, which are pumped first. It is the volume of muscles in the arms that demonstrate to others whether a person visits the gym or not. To build muscle mass in your arms, you need to not just exercise on machines, but select the most effective program. You should choose exactly those exercises that load the triceps and biceps the most, allow you to quickly progress and achieve your goals and objectives.
The proposed training program does not involve separating exercises for biceps and triceps, for which there is a rational explanation. The reason for training these muscle groups together is that they are opposite each other. Working through one antagonist leads to restoration and increased flow of blood rich in nutrients to the second, that is, the muscle opposite it. And if you train both biceps and triceps at once, you can achieve a powerful pump, which has a positive effect on the growth of muscle mass.
Training program for hand development[edit | edit code]
- No special “specializations” are needed at this stage. You can also grow “linearly”, without cycling loads, while getting maximum benefits.
- The arm training program is designed for muscle development of the entire body, without isolating “manual” training on a separate day. It would be possible to make the program more radical in terms of training the arms, but for now it is more important to continue to progress in the basic movements to further progress in strength and mass throughout the body.
- It is very important to give your all in the “manual” exercises (the last 3 exercises on days 1 and 3), making small increases in weight each workout. The last approach is to failure, even if you get more repetitions than indicated. Psychological attitude: “let’s go fell a mammoth with our bare hands”! In these exercises, you can immediately begin to train hard, and in the rest, you can approach maximum weights only in the 4th week, reducing them at the beginning of the program. Be sure to make small weight increases (to the best of your ability) from workout to workout: 2kg, 1.5kg, 1kg or even 0.5kg (if we are talking about dumbbells). Constant increases of 2.5 kg will soon not allow you to perform the specified number of repetitions. There is no point in being “stuck” on one weight for a long time, up to 10 repetitions or more, and only then increasing the weight by 2.5 kg. Get small pancakes or make “additional weights” of the corresponding scales with a wire ring. Brutal efforts, coupled with precise technique (that’s the only way!) will do the trick.
- In the first 2 exercises of the 2nd day of the training program, it is necessary to monitor excellent technique, with pauses at the moment of peak muscle contraction. There is no need to force the weights.
Training program[edit | edit code]
Day 1
- Squats (full squat) - 2 warm-ups * 6 + 2 * 6 + 1 * 8-10 (with a weight reduction of 10-15 kg).
- Bench press - 2 warm-ups * 5 + 3 * 5 (with a step-by-step increase in weight by 2.5 kg between working approaches).
- French bench press - warm-up*8 + 2*8.
- Push-ups on uneven bars or from the floor (with a narrow position of the arms and turning the palms towards each other) - 2*max (leave only one approach by the 6th week, but plow until completely “stupid”).
- Standing barbell curls - 2 warm-ups*6 + 3*5-6 + 1*max (reduce weight by 5kg).
Day 2
- Rows on the upper block behind the head (wide grip; powerful contraction of the shoulder blades, maximum inclusion of the lats, not the arms) - 2 warm-ups + 3*6 or pull-ups behind the head (collect the sum 18 times in 3 approaches; if it’s easy, add a load).
- Bent-over row of a barbell to the waist (maximum exclusion of the pulling force of the arms from the movement - only with the back!) - 2 warm-ups * 6 + 2 * 6-8.
- Standing calves (any exercise) - 2 warm-ups + 3*6-8.
- Leg raises while hanging on the horizontal bar - 2*max (in the last approach - hang until your fingers unclench).
- Lying body raises with a load behind the head - 2*12-15.
Day 3
- Seated dumbbell press - 2 warm-ups * 6 + 2 * 6-8.
- Deadlift - 3 warm-ups * 5 + 3 * 5.
- Bench press with a narrow grip (40 cm between the palms) - 2 warm-ups * 6 + 2 * 6-8 + 1 * max (reduce weight by 7.5 kg).
- Alternating standing arm curls with dumbbells - 2 warm-ups * 6 + 2 * 5-6.
- Alternating “hammer” curls while standing with dumbbells 2*6-8 (leave only one set for the 6th week, but work until you are completely “stupid”).
Notes[edit | edit code]
Warm-ups in % of working weights (calculated at the beginning of the program and remain unchanged until the end):
- 3 warm-ups - 40%, 55-60%, 75% (deadlift);
- 2 warm-ups - 50%, 75%;
- 1 warm-up – 60-65%.
Arm training takes place three times a week; only 8 weeks. If it is possible to further increase the working weights without disturbing the technique, continue for another 2 weeks. If insufficient recovery affects progress in working weights in basic exercises, add a rest day between workouts.
Summary
It is impossible to become pumped up without finding the answer to the question of how to pump up your arms in the gym. To achieve toned and sculpted arm muscles, you definitely need to create a set of exercises for yourself and follow it all the time. Which exercises will be the most effective for you can only be determined empirically.
The most difficult thing in doing arm exercises is maintaining high motivation and constant energy for quality training. You must always remember that missed workouts bring you back and force you to start all over again. And regular and targeted training will definitely give noticeable results and help you achieve your goal!
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Are isolation exercises necessary for biceps and triceps[edit | edit code]
Translation from English and adaptation of the text: Andris Broks
During the experiment, scientists from the University of Brasilia found that for the development of biceps and triceps, multi-joint exercises, such as bench press and lat pulldown, are sufficient, while isolation exercises are not necessary.
Research results
Scientists divided 29 male students into two groups, which trained their upper body twice a week in the gym. One group performed bench presses, lat pulldowns, incline dumbbell flyes, and bent over rows (MJ). The other group performed the same exercises for the same number of sets, but added two single-joint exercises to the program: biceps curls and triceps extensions (MJ+SJ).
The researchers measured muscle size and strength in the subjects' upper arms before the experiment and after completing a 10-week strength training program.
results
The group that added biceps curls and triceps extensions to their workouts gained almost the same amount of muscle mass in their upper arms as the group that did only the core upper-body training program. The difference between both groups was not statistically significant. Thus, both groups gained the same amount of muscle mass.
The situation is the same with the increase in strength indicators in biceps curls. The increase in strength indicators in the subjects who added biceps curls to the main training was slightly greater than in the control group, but the difference was not statistically significant. Thus, both groups increased their strength indicators approximately equally.
Overall, this study showed that the loads generated by multi-joint exercises were sufficient to stimulate gains in muscle size and strength in untrained individuals. There was no evidence of additional benefit from additional single-joint exercises over a 10-week period.
How to improve results with sports nutrition?
A healthy diet and a balanced diet are true allies in the development of arm muscles. An abundance of protein foods, slow carbohydrates, avoidance of sweets, fatty and fried foods - this is what you should focus on. An even more effective way to get the most out of effective arm exercises is through the proper use of sports nutrition.
A good dose of pre-workout and pre-workout pills; replenishing pumped muscles with protein and BCAAs after it is the right decision on the path to progress. With these specialized products, the desired result becomes much closer and easier to achieve.
For those who are just deciding whether they need sports nutrition, we recorded a video below:
We recommend: online sports nutrition store at the link. Sports nutrition that works!
Specialization structure
When we have decided on the rational use of specialization, we can move on to its detailed consideration from the point of view of the training process.
Firstly, if you decide to use specialization, then it is important to understand that the load on the specialized group increases significantly, while the load on other groups should in no case increase, or even decrease. For example, if you focus on the legs, then the upper body goes into the so-called support - the amount of work on this part of the body is reduced to a reasonable minimum, just to keep the muscles toned and prevent them from atrophying.
Duration of specialization
Specialization should not last for too long a period of time, I recommend limiting it to 5-6 weeks. This should be followed by a block of training for all muscle groups, also about 5-6 weeks. This is necessary in order to invigorate the muscles that were being supported. Then you can either repeat the specialization for the previous muscle group, or choose a different group. It is believed that the most effective scheme is one in which the same muscle group is specialized repeatedly, that is, after a block of general training we return to the previous group.
The main condition for progress
In addition to a reasonable training program and progression of loads, it is also a balanced diet, and you need a small plus in calories (10-20%) due to complex carbohydrates. The amount of protein and fat is almost always the same, whether cutting or bulking (1.5-2/2-2.5 g per kg of body weight and 0.8-1 g per kg of body weight for men and women, respectively). All manipulations are performed with carbohydrates. I talk about this in detail in the video below:
That is, it will not be possible to simultaneously lose fat and pump up lagging muscle groups, because these are two opposite processes - anabolism and catabolism. Accordingly, plan your specialization for the autumn-winter period, when you can gain a little fat (within reasonable limits), fill up your cheeks and at the same time increase muscle volume.
By summer it’s worth drying up - in addition to preparing for the beach season, it also involves load cycling, which is always good. By the way, the more often drying is done, the easier and faster the body gets rid of excess from time to time, acquiring a better and better shape.
Sports supplements won't hurt either. In particular, protein (if you cannot get the required amount of protein from regular food), creatine (maximizing muscle energy reserves), multivitamins and OMEGA-3-unsaturated fatty acids . Read more about this in these articles:
- The whole truth about vitamins
- Secrets to Using the Most Powerful Sports Supplements
When?
Many people begin to use specialization too early, the arms and chest are especially loved by everyone, they are usually emphasized in training, while the legs are consigned to oblivion. After a couple of years of such training, we get a handy “athlete” with chicken legs. To prevent this from happening, it should be remembered that specialization is already the extreme stage of body development. The first year of training should be devoted to training for the whole body, then you can move on to a split, dividing the body into upper and lower, and then to a classic split. And only then does specialization apply.
It also happens that in a person, the lower body predominates in development over the upper body, or vice versa. In this case, you need to reduce the amount of work on the dominant part of the body to a minimum and focus on the lagging part.
Many people believe that they are lagging behind this or that part of the body, although this is far from the case. Therefore, you should adequately assess your physique and check numerous proportionality tables.
