How to pump up your arms 50 cm in three months? Truth or fiction. The secret huge arm technique used by Arnold and other Olympia athletes. The body should be developed harmoniously and try not to pay special attention to individual muscle groups. Although the hands are still on this list separately. Many novice athletes dream of pumping biceps and possibly chest. This can be easily explained, because everyone wants to wear a short-sleeved T-shirt in the summer.
This desire also explains the lack of knowledge about the methods of pumping other muscle groups, but most novice athletes know about biceps and triceps. However, not everything is so simple here either. It is not enough just to do lifts or bench presses. If you want to know if it is realistic to pump up your arms to 50 cm, then this article is definitely for you.
Immediately it should be said about two basic rules:
- The training must be hard;
- Hands should be pumped at the same time.
Sometimes athletes make the mistake of sharing arm training. It is completely ineffective and you will not be able to make progress. If you want to make your arms big, then get ready for the fact that each session on this muscle group will be long enough.
You have to use the strength training methodology, since only it is capable of giving a large increase in mass. This is probably the most appropriate training scheme, as when using other methods of increasing the intensity of the exercise, for example, shortening the rest time between sets, you should be very careful not to overtrain the muscles.
Choosing hand exercises
Today we are going to talk about using progressive loads. Thus, the exercises themselves and their sequence may not change for a long time, although any changes may be useful.
For the development of the biceps, the first exercise is to curl the arms with a barbell in a standing position. Additional movements are performed with dumbbells - bending the arms on the Cattle bench and bending the arms in a sitting position alternately. The rest of the biceps exercises are not so important anymore and you can do any of them. It can be ropes, hammer or something else.
For the triceps, the first movement is a bench press with a narrow grip or a French press. The best option is to alternate these exercises throughout the week. These exercises are basic. After them, you can perform, for example, block presses in a standing position, French dumbbell presses in a sitting position, push-ups on the uneven bars, etc.
Hand training program
The training program, which you can see below, is approximate. You should select weights based on your individual values, and the order of exercises can be changed.
When performing a barbell lift for biceps, it is effective to use a pyramid. A total of five sets of 10-12, 8-10, 6-8, 5 and 2 repetitions are performed. Weights, respectively, for sets - 70, 80, 90, 100, 110 kilograms. Then you can reduce the working weight to 60 pounds and work with the maximum number of repetitions. At the same time, in each set, you can work to failure, but it should be remembered that the technique of performing the exercises can change for the worse.
However, in this case, you can use cheat elements in each approach. However, try to increase this percentage gradually and pay more attention to technique in the first sets. For example, perform the first set cleanly, and already in the second, 40 percent of the repetitions will be using cheating. In turn, with a weight of 100 kilograms or more, you can only use cheating.
Most athletes classify barbell curls as strength exercises, not pump exercises. With its help, you can strengthen the ligaments and add muscle mass, as well as increase the weight in subsequent exercises. The second exercise for the biceps is the dumbbell curl on the Scott bench. Do a couple of sets, picking up the weight so that you can do 10 reps. The final exercise is bending the arms with dumbbells alternately. Also do two sets or even one.
Let's move on to training triceps. The French press can be performed in three sets of 12, 10, and 6 reps. The press with a narrow grip is performed in a similar way. Recall that you should select the weight of a sports equipment individually, however, as well as the number of repetitions. The scheme given here is conditional and you can change it at your discretion.
It should also be noted that the training scheme described above is very difficult and quite traumatic. It is advisable after you reach your goal in terms of hand size, change the scheme so as not to put the body at risk. At first, arms should be trained once a week, after reaching the expected result, this can be done less often in order to maintain the gained muscle mass.
It is also worth limiting the weights and not increasing them. This will allow you to constantly be in good shape and not lose the size of your hands. If you are gaining weight with great difficulty, then you may need to take risks, although you need to remember about your health. A few words should also be said about specializations.
This is not entirely justified in terms of the effectiveness of the training. It is much more effective to use specific days of the week to train different muscle groups. This will allow you to harmoniously develop your body and will be quite sufficient for the development of your muscles.
If any of your muscles are lagging behind in development, then you should work on them only within the schedule of training sessions. Recently, there has been a trend in professional bodybuilding to shorten training times. If you are just getting started in the gym, then frequent classes may make sense, but it is important not to overtrain.
When you have reached your maximum level, it will be very difficult to achieve significant changes, and more often than not, it will be impossible.
For more information on the rules and secrets of hand training, see the video:
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