Every aspiring athlete wants powerful arms. This can be helped by the recommendations of professionals. Learn the step-by-step method for pumping big biceps. Well-known bodybuilders have had great success because they knew how to do it. Often times in life, things of genius are as simple as possible. Today you will get acquainted with 10 bodybuilders tips for training 50 cm arms.
Tip # 1: Anatomical structure of the arm muscles
The biceps consists of two bundles of fibers, and the triceps - three. This is actually reflected in their name. Often you perform several exercises, believing that they will be able to work out all the starts of the fibers with high quality, but in practice only one is involved. You must know the structure of the muscles and choose exercises accordingly.
Tip # 2: Frequency
You should be aware that there are several types of muscle fibers. For the growth of one of them, it is necessary to use strength training and large working weights. In turn, the second type of fiber responds better to the pumping effect. To build large arm muscles, you need to use cycles, designing an exercise program to train all types of fibers. For example, first you work on strength, then gain mass and again increase strength indicators.
Tip # 3: Show Wisdom
Today, you can easily find a huge number of training programs on the Internet. At the same time, many of them are designed for the advanced level of training of the athlete. You must understand that there are many differences between an athlete who devotes all his time to training and those who go to the gym after work.
Professional training programs for amateurs will be ineffective. However, they can be used as a guide when composing your own program. You must remember that the most effective training program will be the one that is designed for a particular athlete.
There are good days and bad days in life. You may feel energized one day, and then you will have a recession. You need to listen to this and change your activities in accordance with feelings. The body itself will tell you when it is better to relax and conduct a light training, and when you can give all one hundred percent.
Tip # 4: Diversify your activities
The arms are used when performing exercises for all muscle groups. Moreover, all this load is monotonous. If you continue to train them in the same vein, then such an exercise will not bring much benefit. All pro athletes never do the same hand-building exercises. Only variety will allow you to progress.
Tip # 5: use rotation
The greatest effect is given by the movement that you perform first in the complex. When you start each session with the same movement, then basically only one bundle of fibers will develop. To prevent this, it is necessary to change the order of the exercises.
Tip # 6: Progression
Each session, your working weights should increase. This increase may not be significant, but it should be. Also, increase the weight only in the first two movements of the complex.
Tip # 7: Don't Make Mistakes
One of the biggest mistakes beginners make is chasing a lot of weight. If you sharply increase the load, then the technique suffers, which automatically reduces the effectiveness of any exercise. It should also be remembered that the load on the muscles must last at least four seconds. If you use large weights, then without noticing it yourself, you perform the movement very quickly. Train your arm muscles at a slow pace and perform the movements smoothly.
Tip # 8: Peak Voltage
The maximum number of fibers of muscle tissue is involved at the highest point of the trajectory of movement. It is this abbreviation that is especially valuable for pro athletes. Moreover, this must be done correctly, which implies a small pause in the extreme upper position of the trajectory. This will increase the effectiveness of any exercise.
Tip # 9: Intensity
If you fully straighten your arms when training your biceps, then the muscles at this moment are resting, which should not be allowed. So you reduce the intensity of your activities, and this is a very important parameter. In the starting position, always bend the elbows slightly and when moving down, do not straighten them completely. You must do the same when working on triceps. The only exception to this rule is the down press, in which the arms must be fully extended.
Tip # 10: Train with a friend
If you practice alone, you will never be able to achieve the maximum pumping effect. For this, you definitely need a partner who will insure and monitor the technique of performing the movements. In addition, your motivation will increase. It will be just fine if you and a friend use the same training programs.
All of these fairly simple tips will help you achieve your arm training goal. Learn more about training biceps in this video:
