Beautiful arms with voluminous muscles have long been considered a symbol of strength, and when entering the gym for the first time, most men strive to pump up their biceps. But sometimes achieving results is not at all easy.
Many men think that in order to build muscular arms, it is enough to simply pick up heavy dumbbells. But in fact, these biceps muscles require special attention. In order not to waste time in the gym, you first need to choose a workout that is suitable for you and take into account several important techniques.
Only then will your hands achieve the desired volume, and you will achieve the envy and admiration of others.
Beautiful, pumped up arms are one of the most desirable parts of the male body for many women. Therefore, for athletes, training and chasing their size has become an unhealthy obsession. Achieving the desired goal is not so difficult in practice.
Are your arm muscles not growing?
Men spend almost hours doing barbell curls and other exercises for the biceps muscles with a determined and stern expression on their faces, just to add at least 1 centimeter to their volume.
Barbell curl
Some people spend a lot of time in a bent position, performing concentrated lifts and watching the process in the mirror, others even lift dumbbells in their hotel room before going to a nightclub while on vacation.
Concentrated dumbbell curls
There are also those who spend more time buying T-shirts than their wives do choosing blouses, in the hope that one of them will make their arms look better and bigger.
Now the big question: if 9 out of 10 guys are obsessed with watching their biceps grow and dedicate so much time to training them, if they use a lot of techniques, such as forced reps, drop sets and the 21 technique, which are proven to be effective by professional bodybuilders , why do they still have nothing to show and their biceps are not growing as they would like?
So, what to do and how to achieve the desired volumes? Let's start working on the mistakes.
Triceps stretching exercises
We put our hands behind our backs
Muscles stretched: posterior deltoid, triceps, pectoral, trapezius.
Performing the exercise: In a standing position, the arm bent at the elbow joint is placed behind the head from behind. For example, this will be the right hand. With the other (left hand) we take the elbow of the right hand and pull the right elbow down behind the head. At the point where the maximum stretch of the triceps is felt, we freeze and pull the muscle for 30–60 seconds, after which we change hands.
Bringing your hands behind your back
Muscles stretched: triceps, some deltoids and pecs.
Performing the exercise: Place both hands behind your back, placing only one on top and the other on bottom. In our example, the right one will again be on top. The task is to clasp your hands at the level of your shoulder blades and freeze for the required time. True, not everyone succeeds in clasping their hands together, and it often happens that it works with one hand at the top, but not with the other. In such cases, you can take a towel or some kind of rope in your hands, which will serve as a connecting element between your hands.
We make sure to change hands. As I wrote just above, it happens that on one side you can reach your hand with your hand, but on the other you can’t (the reason for this phenomenon is primarily scoliosis, osteochondrosis and other problems of the spine). In this case, stretch the side where it turns out by crossing your fingers into a lock, and do the other side with a towel.
Why biceps don't grow - 6 reasons
Let's look at a few of the most common problems associated with arm training before we move on to a step-by-step program that will take your results to new heights.
Reason #1 - Bigger is not always better
If doing 4 sets is better than 3, then why not do all 10? Or better yet, why not train them all day? The answer is obvious, but it still needs to be repeated: less is better. Especially if you are not genetically inclined to gain muscle.
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Now is not the time to torture your biceps. Remember: the goal of every strength training session is to outperform the previous one. If you've added an extra pound or rep to one biceps exercise, it's time to take it to the next level.
Reason #2 - The appearance of your hands after training is more important, not during it
This problem is related to problem #1, and primarily affects those who are obsessed with biceps exercises.
With prolonged exercise, even with not very heavy weights, the muscles swell and increase in size, which attracts the attention of many gym goers. This attention creates a feeling of satisfaction and the knowledge that you are doing something useful, but it is deceptive. Blood in the muscles must be retained as long as possible, otherwise muscle growth will not occur. Therefore, if you train with weights that do not overload the muscles and emphasize strength gains, muscle size will quickly return to normal.
Reason #3 - Lack of training to increase overall strength
Some big guys don't even train their arms! They focus on enlarging the chest, back and shoulders. You say, “what kind of biceps growth are we talking about here?” But believe me, if you just focus on increasing the weight: deadlifts, push-ups and pull-ups, your biceps will grow proportionately.
Reason #4 - Using the same exercises
Once they have learned how to pump up their biceps with one exercise or another, many athletes continue to perform the same movements for years.
You can bet by saying that every professional bodybuilder will give a beginner two simple biceps exercises to build huge muscles - barbell and dumbbell curls. According to professionals, these lifts have built more huge arms than any other exercise in the world.
This is a solid foundation for creating a training program, but remember that professional bodybuilders take steroids and therefore have excellent response to almost all the exercises they do. You and I, in order to get the desired biceps, will have to be sophisticated.
As long as you increase the weight and reps to achieve ideal form, your arms should continue to grow. The goal is to perform 50kg barbell curls and 23kg dumbbell curls in a few slow sets without swinging your body.
When you are training to perform 50kg barbell lifts, try holding the barbell in two ways. You'll have to lower your normal biceps lifting weight a little, but stick with the following options until you're lifting your target weight.
- Close-grip barbell curls: Here you target the outer biceps by turning your elbows outward and using a very close grip.
Close-grip barbell curls
- Wide Grip: Engage your inner biceps by gripping the barbell with a very wide grip and turning your elbows toward your body (keeping them stationary).
Wide grip barbell raises
- Reverse Grip: Engage the brachialis and brachioradialis muscles by performing reverse grip raises.
Reverse grip barbell lift
- Or good old fashioned hammer lifts.
Hammer grip dumbbell lift
Reason No. 5 - Insufficient load on the muscles
Knowing what needs to be pumped up, many do not know how to pump up biceps and do not distinguish between the concepts of isolation and regular exercises. They don't know how to make their muscles work and get tired. Instead, what you see in the gym is a lot of swinging, impulse, and sloppy lifting with weights being moved by any part of the body other than the one they actually want to work.
The Best Stretches for the Upper Body
To increase the load, reduce the distance between your hands and repeat the movement without bending your elbows. Don't overexert yourself. If you can't do the exercise with your arms straight, it means your arms are too close. Grasp the towel towards the ends.
You can hold the stretch in any phase of the movement. This way you will be able to stretch the muscles of a given area of the body in various combinations.
For example, if you feel increased stiffness and soreness in your chest muscles, you can focus the load on them by pausing the movement with your hands behind your back at shoulder level, as shown in the figure above.
Hold for 10-15 seconds.
Stretching muscles is not a competition. You don't need to compare your results to other people's because we are all different. Moreover, even we ourselves feel differently on different days: on some days our body demonstrates a much greater degree of mobility than on others. Stretch for pleasure, without trying to jump over your head, and you will see for yourself that proper stretching provides a huge influx of physical energy.
Here's another exercise using a towel.
Raise the towel above your head without bending your elbows. Move your left arm back and down to shoulder level and at the same time bend your right arm at the elbow at an angle of approximately 90°.
Now straighten your right arm and lower it to the same level as your left, then lower both arms down at the same time.
This exercise can be performed slowly, as one movement, or you can stop at any phase to focus the load on a specific area. Repeat the movement in the other direction, lowering your right hand first.
As you increase muscle elasticity and joint flexibility, you will be able to reduce the distance between your hands.
The main thing is not to overexert yourself.
In my opinion, good mobility in the arms and shoulder girdle really contributes to success in sports such as tennis, running, walking and, of course, swimming (not to mention many others that also require flexibility).
Stretching the muscles in the chest area reduces their tension, increases elasticity, increases blood circulation and makes breathing easier. Stretching your upper body and keeping it flexible is very easy if you do it regularly.
Note. If you have (or have been injured) your shoulder; be very careful. Perform the movements slowly and if painful sensations appear, stop stretching immediately. Published by econet.ru.
If you have any questions, ask them here
PS And remember, just by changing your consumption, we are changing the world together! econet
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Meanwhile, to pump up your biceps, you need to maintain constant tension in the muscles, this means that you should never give the muscles the opportunity to rest. The bar must be constantly in motion, without stopping at the top or bottom point.
Focus on squeezing the bar and don't let your biceps relax until the set is over. Your muscles will cry, but you will be relentless.
Reason No. 6 - Insufficient clearance
Ignoring restorative techniques can cost you and reduce your results. The easiest way is to add a few stretching exercises after the workout.
For example, add stretching while standing or sitting.
Leg stretching exercises
With age, in the absence of regular exercise, the muscles of the lower leg, arches of the feet, and ankle joints weaken. Even minor loads cause severe overvoltage. In addition, some beginners strive to stretch their tendons and muscles in order to quickly learn how to do the splits.
You should start training your leg flexibility with stretching exercises:
Sit on your heels with your torso upright
It is important to feel how the thigh muscles and ankle joints are stretched. Remaining in a sitting position, place your right foot at the level of your left knee, your right knee in the armpit area
Lift your right heel off the floor and, using pressure on the knee, help stretch the Achilles tendon. Extend your left leg back, knee on the floor. The right thigh is in contact with the torso, which is slightly tilted forward, the projection of the knee coincides with the heel. The hands are on the floor and help maintain balance. Lower your pelvis down to stretch the muscles of your left thigh. Repeat for the other leg. The starting position is the same, but the left leg is almost straightened, only the toes are on the floor. Lower your pelvis down. To complicate the exercise, bend your arms, as during push-ups, so that your right knee is on the outside of your forearm. Repeat for the other side. Extend your left leg back, knee on the floor. The torso is in an upright position, the shin of the right leg is perpendicular to the floor, the palms are on the right knee. Straightening your arms, lower your pelvis at the same time. Repeat for the left side. Perform the previous exercise, but the leg set back is almost straightened and the knee does not touch the floor. This sports movement develops flexibility of the pelvis and hips.
Biceps workout
Below is an example of a 4-week program with an emphasis on hand development. The goal of our biceps workout is to keep oxygen out of the muscles, thereby causing a surge of anabolic hormones that promote muscle growth. For training, choose a slower pace: 3-0-3 or 4-0-4.
Notice the simple structure of the training program. This training is great for those who lift heavy weights. The total volume is probably low for someone who is used to a traditional split program and has extensive bodybuilding experience.
The program is based on the principle of priority for the first workout. Note that your priority muscles are worked at the beginning of this biceps workout and at the beginning of the week. This doesn't happen by accident. We intentionally give our arms the opportunity to train when they are at their “hottest” times—at the beginning of the week and at the start of training.
Workout A
Bent-over dumbbell row
- 3-4 sets of 6-8 reps
- Body part: Middle back Equipment: Dumbbells
Pull-ups
- 3-4 sets of 6-8 reps
- Body Part: Lat Equipment: Bodyweight
Wide grip barbell curls
- 3 sets of 6-8 reps
- Body part: Biceps Equipment: Barbell
Shrugs with a barbell
- 3-4 sets of 6-8 reps
- Body part: Trapeze Equipment: Barbell
Deadlift with a barbell on straight legs
- 3-4 sets of 6-8 reps
- Body part: Hamstrings Equipment: Barbell
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Focus on increasing your overall strength in the second pull workout, when your biceps are not yet fatigued. Pay attention to the movement at a slow speed. Many anabolic hormones are released when muscles are under constant tension. The pace is set in such a way that you will be forced to work more slowly and with more effort.
Workout B
Bench press on an incline bench
- 3-4 sets of 6-8 reps
- Body part: Chest Equipment: Barbell
Standing Dumbbell Overhead Press
- 3-4 sets of 6-8 reps
- Body part: Shoulders Equipment: Dumbbells
Close grip bench press
- 3 sets of 6-8 reps
- Body part: Triceps Equipment: Barbell
Seated lateral raises with dumbbells
- 3-4 sets of 6-8 reps
- Body part: Shoulders Equipment: Dumbbells
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On a pull day, 4-0-2 means: 4 seconds to release the weight, 0 second pause at the bottom, and 2 seconds to pull the weight. On a bench day, 4-0-2 means 4 seconds to lower the weight, 0 seconds pause at the bottom, and 2 seconds to press.
Shoulders, back, chest
Exercise No. 1.
- The exercise is performed standing.
- Stand with your feet shoulder-width apart and raise your right arm up.
- Then pull it above your head close to your ear. Grab your right elbow with your left hand and gently pull your hand towards your ear. You should feel tension in your deltoids (shoulders).
- When you feel it, stay in this position for as long as you can.
- Repeat with the other hand.
Exercise No. 2.
- Stand straight with your feet shoulder-width apart.
- Place both arms behind your back so that your elbows are bent at a 90-degree angle (see the picture above).
- Grab your arm with your other hand as close to the elbow as you can and pull it gently across your back to your opposite shoulder.
- Hold the stretch as long as you can, and then stretch with your other arm.
Workout C
Close-grip barbell curls
- 3-4 sets of 4-8 reps
- Body part: Biceps Equipment: Barbell
Reverse grip pull-ups
- 3-4 sets of 4-8 reps
- Body Part: Lat Equipment: Bodyweight
Bent-over barbell row
- 3-4 sets of 4-8 reps
- Body Part: Press Equipment: Barbell
Shrugs with a barbell while sitting
- 3-4 sets of 4-8 reps
- Body part: Trapeze Equipment: Barbell
Deadlift on a block
- 3-4 sets of 4-8 reps
- Body Part: Quadriceps Equipment: Block
Single leg barbell squats
- 3-4 sets of 6-8 reps
- Body part: Quadriceps Equipment: Barbell
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Focus on increasing the weight for each exercise over the next four weeks while maintaining your rep range and number of sets. There is no need to increase their number; concentrate on increasing the weight without changing the pace and other training conditions.
Abdominal stretching exercises
Exercise Cobra
Muscles stretched: rectus abdominis, obliques, pectoralis.
Performing the exercise: Lie down on the floor, rest your hands on the floor and raise your shoulders. It turns out that we are lying on the floor with only part of our body up to the waist. We throw our head back and, without changing the position of our body, pull our shoulders and head back and up. Having felt the maximum stretch of the abdominal muscles, we freeze and remain in this position for the time we need (30–60 seconds).
Exercise Bow Pose
Muscles stretched: rectus abdominis, obliques, pectoral muscles.
Performing the exercise: Lie on your stomach. Bend your body back, take your ankles with your palms and pull your heels with your hands as close to your buttocks as possible, while at the same time arching your back and turning your head as far back as possible. We freeze for 20–40 seconds at the point of maximum tension of the abdominal muscles, after which we relax.
Workout D
Dips
- 3-4 sets of 4-8 reps
- Body part: Triceps Equipment: Body weight
Incline Dumbbell Press
- 3-4 sets of 4-8 reps
- Body part: Chest Equipment: Dumbbells
Seated barbell press
- 3-4 sets of 4-8 reps
- Body part: Shoulders Equipment: Barbell
Barbell calf raise
- 3-4 sets of 4-8 reps
- Body part: Calves Equipment: Barbell
Squats
- 3-4 sets of 6-8 reps
- Body part: Quadriceps Equipment: Barbell
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Aim to gain an additional 2.5kg in weight over the next 5 weeks, this should add at least 2cm to your arm size. Stick with this workout program for another 5 weeks and you'll have a couple more inches added to your biceps for a total of about 10 weeks.
However, if you always do explosive training for your biceps, they will become tired while training your back muscles, and such efforts will not bring results. This is another reason to use lighter weights in your biceps exercises.
Try this or other barbell training programs and create an ideal and proportional body.
At one time, the famous Edith Piaf said that if a man has beautiful hands, then he cannot be ugly inside. A man's hands cannot lie. To look impressive in any clothes and catch women's glances, it is enough to devote time to proper training and exercises.
Taking sports supplements will help you increase your strength - Whey protein, Creatine, Bca, Arginine and Testobooster. This sports nutrition is specially designed to improve bodybuilding results. Just add it to your diet and go ahead to conquer new heights:
| Whey Protein | The most popular supplement for muscle growth, the source of this protein is whey. |
| Creatine | Allows you to increase your strength and ensure the flow of creatine phosphate to the muscles. |
| BCAAs | Allows muscle fibers to recover faster and also provides building material for the growth of lean muscle mass |
| Arginine | By flushing lactate out of muscle fiber, it improves performance during training. Acts as a nitrogen donor before muscle growth. |
| Dough booster | Increases the production of your own testosterone, which is necessary for the growth and development of muscle muscles, as well as increasing strength indicators. |
