You can exercise for a long time in the gym and still have a biceps in 36 cm, although even minimal knowledge combined with heavy workouts will help you reach a girth of 42-45 cm.
If you really want to change something, then it’s time to take up the theory. Begin by reading about 9 often ignored tips for increasing your arm muscles, and you will realize that knowledge is as important as training in the hall.
Council number 1. Highlight the training of hands a single day
One of the most popular ways in the preparation of a training split is the integration of large and small muscle groups into traction or jumper days. As a rule, together they train the back – the biceps or the chest – the triceps, and for many athletes this combination gives a good result. However, there is an opinion that muscle groups that train in the second place, due to body fatigue, receive insufficient load, and therefore show a much smaller result in growth.
One way to correct this situation is to allocate a separate day for training your hands. In the absence of heavy presses and drafts, which were performed earlier and took a significant part of your strength, you can approach this training rested and full of energy, which will allow you to train much more intensively. Also, you will have the opportunity to use heavier weights, which is an additional incentive for the growth of hands!
In order to ensure a complete recovery, it is recommended to put a rest day before and after training your hands. The organization of the training split will become a little more complicated, but you will get a win in the long run.
Tip # 2. Do heavy workouts for your hands
Begin training with exercises in which you will be able to use larger weights. After warm-up for triceps workout, it is better to apply such basic exercises as a barbell press with a narrow grip or push-ups on the bars, where the load falls on all three beams and will be 2-3 times higher than using more isolating exercises.
For the biceps, bending the hands on the bench or bending the hand with the knee stop will not be a very suitable exercise at the beginning of the workout, because you can use much more weight when lifting the bar to the biceps standing with EZ – curved or conventional neck. The exercise that you do first in the training of hands, has a significant impact on your final results, so carefully think about what it is better to start training!
After you have decided on the basic exercises, you should correctly choose the weight of the projectile. Do not use too light weights, if you want to increase the strength and size of the muscles – for these purposes the weight with which you can perform 8-10 repetitions is good!
Tip # 3: Use different exercises
Shoulder-width elbows are the ideal position for bending hands. But, as in bench press lying or deadlift, there are different options for doing the same exercises that can increase the growth of your biceps.
When the elbows are outside the body body, as when doing flexions on the Scott bench, the long head of the biceps can not fully stretch, and therefore the focus of the load shifts to the short head. In a position where the elbows are pressed to the sides (or are next to them), as in flexion, the long head is completely stretched, which allows it to contract much more when lifting.
You can also shift the focus of the load by changing the position of your hands. Using the grip of the shoulders already, you heavily load the long head of the biceps, since it is located above the short one. Accordingly, with a wider grip, the short head of the biceps is more strongly involved.
Tip # 4. Include exercises with a weight above your head to load a long head of the triceps
Training of different muscle groups has its own specific features and differences, which must be known and taken into account. For the development of a large and strong horseshoe triceps, exercises where the weight will be above the head are best.
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The long head of the triceps, which has the largest volume, is maximally stretched only when the arms are above the head, and the more the muscle is stretched, the stronger its contraction! Extensions with a barbell, dumbbells, a block above the head accent the load on the long head. There are special simulators that also repeat this movement.
It should be noted that when the arms are positioned perpendicular to the body, for example, when extending the arms with the bar above the head lying (French press), the long head of the triceps gets a good load, but if you perform the French press not on a horizontal but on an incline bench the beam will be used even more!
Tip # 5. Change the grip for maximum bicep growth
One of the best ways to increase the volume of your hands are simple flexion with the bar back grip (supination), in which the biceps contraction occurs.
However, hand flexors consist not only of the biceps arm muscle, but also include a certain number of other muscles. Brachialis is located deep under the biceps, but increasing its size will also help increase the total arm volume.
In order to use the brachialis, you should perform the exercise “hammers”, which uses a neutral grip (palms look at each other), and hands are parallel and pressed to the sides. This exercise can be performed using a block simulator or dumbbells.
Brachiodialis (shoulder muscle) provides the thickness of the upper forearm, and is also included in the work when performing “hammers”, but it is best used when using a direct grip (pronation) in the bending of the hands.
Tip # 6: Do not move your elbows
A common mistake that occurs when training triceps is to increase the distance between elbows, especially at high loads. If you do push-ups from the floor, on the beams, press a narrow grip or french press, always make sure that the elbows do not “walk” and are tightly fixed relative to each other, while maintaining the load on the triceps.
This is especially difficult to do when using large weights, since elbows under load begin to diverge sideways. This involves the connection of the muscles of the chest and shoulders, which negatively affects the effectiveness of the triceps exercise.
For maximum results, you should choose a weight at which you can keep your elbows in one position while keeping them still for the duration of the exercise.
Tip # 7: Do not lift the weight too high
The most common mistake in training biceps is the situation in which people try to lift the weight as high as possible in order to achieve a peak reduction in the biceps. The full amplitude of the movement must be observed, but lifting the weight too high is often done using the front deltas, which removes some of the load from the biceps. That is why, while observing the right technique, which assumes that the elbows should be slightly pressed to the sides, flexing the arms with the weight makes it possible to bring it approximately to the height of the shoulder.
But many athletes, in order to raise the weight even higher, lead the elbows forward, and this leads to the fact that the movement from a purely isolating one turns into a multi-joint movement. At the top of the lifting phase, partial relaxation of the biceps occurs, which leads to a decrease in the load.
To better isolate the biceps, only move one joint, and do not forget to keep your elbows pressed to your sides.
Tip # 8. A little bit about pumping
This is a powerful and popular way to get incredible muscle load. Pumping is best achieved by a high repetition load, in which the blood fills the target muscles, presses on the borders of the muscle fascia (the connective tissue that surrounds the muscle cells), which leads to their increase. This method is best suited for the end of a heavy workout.
Heavy workouts cause processes that are called myofibrillar hypertrophy, in which structural damage to muscle fibers occurs with their subsequent growth. Low loads fill the cells with liquid, but do not necessarily cause fundamental damage to the muscular structures. Therefore, to achieve the maximum result, use both methods. If at the beginning of a workout you train hard, then leave some energy for pumping at the end of the workout.
Tip # 9: Do more hands training
Large muscle groups, such as back and legs, require heavy and intense training, after which a long period is required to restore them. For small muscular groups this time will be much less, not without reason many athletes train calves and press 2-3 times a week.
If you have the strength, time and desire, you can add additional training of hands to your training process.
Approximately it can look like this:
- Day 1: Breast – Triceps.
- Day 2: Recreation.
- Day 3: Back – Biceps.
- Day 4: Rest.
- Day 5: Legs – shoulders.
- Day 6: Biceps – triceps.
- Day 7: Rest.
If you decide to train your hands twice a week, then the training should be done differently by choice of exercises, and by intensity. You can also use such training techniques as negative repetitions, supersets or drop-sets.