Andrey Skoromny has impressive arm muscles, and his advice can help you achieve your goals. Find out how the bodybuilding pros rock! Andrey Skoromny is known to many Russian bodybuilding fans. This is not surprising since he has the most powerful arms of any Russian athlete. It is these muscles that many athletes pay a lot of attention to. Of course, Andrey's advice can help novice athletes achieve their goals. Today we will talk about Andrey Skoromny's arm training in bodybuilding.
Arm muscles and genetics
Genetic data should not be discounted when working on any muscle group, including the arms. However, according to Andrey, each athlete is capable of reaching a volume of about 50 centimeters. To do this, you need to focus on these muscles.
Hand training frequency
Many athletes, and even experts, are sure that the arms should be pumped quite often, since these are small muscles. It is worth remembering, however, that the hands are involved in almost all upper body exercises. Thus, to obtain the desired result within the framework of weekly split training, it is enough to allocate one day.
If you think that your arms are retarded in development or you want to increase their volume faster, then you can add one movement in a pumping mode, say, after training the pectoral or back muscles. To put it simply, after the chest workout, do one isolated movement for the biceps, and after working on the back, for the triceps. If the muscles of the arms are lagging behind, then when using this scheme, it is worth reducing the volume of training for the chest and back.
How to start a beginner swinging hands?
Andrey draws your attention to the fact that for the development of the muscles of the arms, the weight of the weights is not a fundamental factor. In the past four years, he has been working with only weights, without raising them. At the same time, the volume of the muscles increased by eight centimeters.
Since the biceps and triceps are small muscles, for example, when using cheating in a dumbbell row in an inclined position, most of the load falls on the back and chest. Thus, we can safely say that in order to develop big hands, you need to give priority to technique.
You also need to work on your hands in constant tension mode. You must perform each set without pauses in the upper and lower position of the trajectory. Do not fully straighten your arms when training your biceps, so as not to relieve tension in this muscle.
This technique will not be effective when working on large muscles, as they will not have time to recover. This is not the case with hands. The more the fibers of the muscle tissue are fatigued per unit of time, the greater your progress will be.
What is the best way to train your arms?
Many novice athletes are interested in knowing whether it makes sense to distribute biceps and triceps training every day. According to Andrey, this should be done only if you are faced with the task of harmonious development of all muscles. If you focus on the hands, then it is best to work on them in one day. Also, don't forget. That in this case, you must adhere to a certain sequence of exercises. Start one session with triceps, and the second with biceps. If one of these muscles is in the lagging ones, then you should start with it.
Mandatory Hand Training Exercises
The best movement for any muscle is the one that you can feel the most. Choose your movements based on this principle. In addition, you should use exercises that allow you to load the muscles from different angles. Simply put, the position of the shoulder bone relative to the body should change in them.
In relation to biceps training, these can be the following exercises:
- Dumbbell Raises on an Incline Bench and Scott's Bench.
- Rises in standing and sitting positions.
All of them will allow you to work out all sections of the biceps with high quality. Equally important when choosing exercises is your body anatomy. For example, if you have a high biceps attachment, then lifting the barbell in the sitting and standing positions will not be effective. And for novice athletes, performing barbell lifts will not be effective due to the inability to feel the muscles.
You've probably often heard recommendations for beginners to do only basic exercises. However, this does not apply to hand training, since there are no such exercises for them. You need to use blocks and free weights equally actively.
For example, when training triceps, Andrei always performs an isolated movement first, and then moves on to those that can be considered basic. So you can prepare the ligamentous-articular apparatus and fill the muscle tissue with blood. In addition, it is necessary to devote enough time to exercises to stretch the muscles of the arms. This will increase the rate of their growth.
Optimal number of repetitions for arm muscles
Andrey himself works in the range of 12 to 15 repetitions in a set. Since all exercises are performed at maximum tension, these are the limit values for the number of repetitions. Also, Skoromny does not use a slow pace of exercise.
Do I need to train my forearm muscles separately?
Beginner athletes should definitely not do this. These muscles work actively in other exercises and get sufficient stress. If you plan to compete in tournaments and have sufficient experience, then training your forearms is additionally worth it. For example, it is very helpful to pay attention to the extensors of the hands.
Hand training and periodization of the load
Variety in bodybuilding is essential. Try to design your training program so that each new lesson is different from the previous one. If your arm muscles are lagging behind, then once a month you should load them as much as possible.
Andrey Skoromny's seminar on hand training in this video:
