Do you dream of pumping up your arms at 45 cm? Then start right tomorrow using the secret bodybuilding training technique that Arnold has hidden for many years. Athletes often train their arms in a high-rep mode. However, this may not bring the desired result. A large number of different training schemes for the muscles of the arms can be found on the Internet. Today we will talk about how to pump up big arms in bodybuilding using a secret technique.
Workout for big arms
If high repetition training does not evoke the desired response in your muscles, then you can try one very interesting training scheme. Its essence is to perform a small number of repetitions, keep the muscles under load in a stretched state for 20 seconds.
Triceps complex
- Push-ups from the floor - 5 sets of 2 reps each.
- 30 degree triceps extensions, medium grip - 5 sets of 4 reps each.
- Supination triceps extensions, medium grip - 5 sets of 6 reps each.
- French press in a standing position, medium grip - 5 sets of 8 reps each.
Complex for biceps
- Pull-ups, reverse grip - 5 sets of 2 reps each.
- Bending the arms on Scott's bench at an angle of 45 degrees, medium grip - 5 sets of 4 reps each.
- Zottman's biceps curl - 5 sets of 6 reps each.
- Lying 45 degree dumbbell curl - 5 sets of 8 reps each.
After completing each exercise, you must pause for ten seconds. After completing each complex, you should rest for two minutes. The essence of this system is that when performing exercises in a low-repetition mode and small pauses in the muscles, the production of lactic acid is accelerated. You also need to choose the right weight for sports equipment so that you can complete the required number of repetitions. For example, you need to do five sets of two reps each. In this case, you should use a weight so that you can do four reps. I would also like to say a few words about the overhead press. Some athletes believe that this movement is technically much easier than the clean and jerk. However, this is a wrong opinion. After the overhead press ceased to be a competitive movement in the early seventies, the technique of its execution changed dramatically. Today, this exercise is considered one of the most difficult and important for athletes representing high-speed sports disciplines.
This is a great exercise that you can safely use in bodybuilding. But weightlifters should not focus on it. This is due to the fact that the mechanics of the overhead press have a large number of fundamental differences from competitive movements.
More on how to pump up huge arms in bodybuilding and the main secrets of pro athletes in this video:
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