Every athlete dreams of impressive arm sizes of 40–47–50 cm. But what do you need to know and do to achieve the desired muscle gain in the arms? The answer is in our article. The content of the article:
- How to build biceps 40 cm
- Exercises to increase arm volume
- Nutrition for gaining muscle mass
Powerful relief biceps and triceps, developed deltoids and wide forearms - this is admiration from the opposite sex and respect of other athletes. Probably, there is no such bodybuilder and bodybuilder who would not dream of pumping up huge arms. The volume of the arm is 40–45–47 cm, and maybe more - this is the goal of the pitching of all times. Many athletes, having tremendous strength in their hands, do not differ in the impressive size of this area, and are puzzled over how to achieve the desired results in muscle growth.
When talking about the huge size of the arms, often only the biceps are discussed. However, in a 40 cm arm, less than 30% of the total arm mass is allocated to the biceps. The remaining 70% is occupied by triceps, so do not forget about this group of muscle fibers.
How to build biceps 40 cm?
The first and most important rule is that your arms will only grow from hard workouts with iron. There are no other options for gaining muscle mass (not fat!). Nevertheless, it is impossible to grab big weights from the start.
The fatal mistake of straight newcomers is the use of overly heavy shells. In pursuit of large weights, athletes always make many mistakes in technique. Exercises with unbearable weights leads to constant cheating and "turning on" the muscles of the back, chest, legs. This will not in any way affect the hypertrophy of the hands, but it will easily lead to unpleasant consequences in the form of convulsions, sprains, dislocations and fractures. For exercises, it is necessary to choose such a weight that will allow you to perform the approaches smoothly and clearly, without disturbing the technique. This is how the maximum tension in the muscles being worked out will feel.
Muscular voluminous arms are formed step by step. Sometimes it takes years. If a beginner comes to a rocking chair with thin "matches" of 25 cm, then he will not come to a straight line to a volume of arms of 40 cm in a year or even less.
It is worth noting the fact that the training of each athlete is individual. There is no boilerplate program that works for everyone. Blind copying of the "pros" training splits has not brought much success to anyone yet. The best coach of any athlete is himself. By feeling their muscles, athletes use trial and error to determine which exercises work for them and which do not bring much benefit.
Exercises to increase arm volume
To make arms in the volume of 40 cm, it is necessary to gradually but regularly increase working weights. Therefore, the basic training plan for the muscles of the upper limbs will remain unchanged for many years.
The main biceps exercises are standing barbell curls and dumbbell hammer curls. They need to be practiced regularly with consistent training weights added. You can “finish off” the muscles at the end of the workout every time with new isolating exercises: bending the arms on the Scott bench, concentrated lifts of the dumbbells, bending the arms on the lower block (bent or rope handle), alternately bending the arms with dumbbells.
Bench press with a narrow grip and push-ups on the uneven bars are the basis for triceps. These are the exercises that should invariably be included in every arm workout. You can experiment with the end of the workout, just like when working on the biceps, adding a variety of isolation: extension of the arms with dumbbells standing in an inclination, extension at the vertical block, or extension of the arms over the head. Biceps and triceps training must be combined into one workout using alternation methods. The muscles in the arms are made up of different types of fibers. Some of them respond to pumping, others to strength work. Periodization of exercises for individual muscle bundles will allow you to achieve maximum hypertrophy. Such approaches will most effectively increase endurance, improve muscles and allow you to make arms in the volume of 40 cm. Their essence is as follows (3 options):
- First, exercises are performed in several approaches for triceps, then an exercise for biceps. And so in a circle: again work on the triceps, and then return to the biceps.
- The athlete performs a triceps approach, then rests as much as he needs, and after that performs a biceps approach.
- Superset: One set of two exercises (for biceps and triceps), which is performed sequentially without rest pause or with a very short break of 15-20 seconds.
In order for all parts of the arms to develop harmoniously and proportionally, do not forget about pumping the forearms. This muscle group is worked on with dumbbell curls, hammer curls, and wrist curls.
At the end of the training process, after heavy weight exercises on the arms, it is recommended to do a small stretch. She will not allow loss of mobility and stagnation in growth. Good quality stretching will relax, soothe, and accelerate muscle growth.
Nutrition for gaining muscle mass
No matter how hard the athlete does, no matter how strictly he observes all the rules for gaining muscle mass, it is unlikely and practically impossible to "disperse" the arm to 40 cm without a properly composed diet.
The body needs to get enough protein, fat and carbohydrates for muscle growth. Exactly as with exercise, there is no single pattern in nutrition. It will be different for everyone, depending on the goals set, the characteristics of the organism and taste preferences.
Dry, wiry athletes who lack the slightest bit to achieve success in arm volume need to lean on carbohydrate foods to compensate for the loss of energy costs. Athletes who are prone to overweight should, on the contrary, eat more dietary meat, fish and eggs in order to build muscle cells in the arms to a volume of 40 cm of protein. But the food intake scheme should be equally fractional for everyone: at least 6 meals a day in small portions.
Video on how to pump up voluminous arms:
