Athletes pay a lot of attention to arm training, but not all have powerful biceps and triceps. Find out the secret workout programs for pumping up your arms. The desire of athletes to pay a lot of attention is understandable. However, not everyone manages to become the owner of powerful hands. Today we are going to talk about how to build powerful triceps and biceps in bodybuilding.
Tip # 1: Training Intensity
To build any muscle group, you need to train intensely. However, many aspiring athletes believe that high intensity means a lot of equipment weight and execution of movements at a fast pace. But in fact, this concept is understood as complete dedication when performing an exercise.
You need to feel the muscles contract. If you just wave your hands, it will not do any good. You should not rest for a couple of minutes between sets, but literally take a breath. Many people like to think about bad genetics to justify slow progress. Among the famous athletes, there are a lot of those whom nature has not endowed either, but they were able to achieve great success.
Tip # 2: Lesson Program
Many athletes have been using the same exercise program for a long time. This leads to a stop in progress, as the muscles get used to the stress. Change your training program once a month. This is not enough for the muscles to get used to it. If this advice is ignored, then a plateau is inevitable.
It is not necessary to completely change everything. Even minor changes can be good for you. Change the pace of the movements, the number of repetitions, change the order of the exercises, etc. There are a lot of ways and exercises for hand development and it will not be difficult to make changes to the training program.
Tip # 3: Combine training
Superset is a fairly effective way to train muscles. However, some professional athletes combine triceps and biceps training without resorting to supersets. In practice, it might look like this:
- Curl biceps with dumbbells - 5 sets;
- Extension of arms on the block - 5 sets.
After that, start training your biceps again and then triceps again. As a result, you will train each muscle in 15 or 20 sets during the week.
Tip # 4: Cycling Your Workout
Work your arms only once in one week, and do two workouts the next. The muscles of the arms are not large in size and for this reason they recover faster. Some train them twice every week, but this can be a lot. First of all, pay attention to the state of your body.
Tip # 5: From hand to hand
Probably most athletes have not heard of this technique. You need a companion. Position yourself opposite each other and start doing barbell curls. The weight of the projectile should be such that you can do eight repetitions, and you also need to monitor the technique. After completing the set, quickly give the projectile to a friend and have him carry out his approach. After that, he passes the barbell to you and everything is repeated. Do the exercise until one of you runs out of strength.
Tip # 6: Supersets at a slow pace
The only difference from the classic superset is the pause between exercises. Each pause should be about five minutes long, and the weight of the projectile should be relatively heavy. At first glance, this is a very simple method, but very effective.
For more information on the secrets of hand training, see this video:
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