How to pump up your arms

Strong biceps and triceps are important not so much for demonstrating athleticism, but for effectively training other muscle groups: the back, chest and shoulders. The progress of the torso muscles directly depends on the strength indicators of the arms. Presses and pulls are the two main biomechanical movements needed to develop the back and chest.

Strong arm muscles will accelerate the development of the torso muscles. Therefore, a competent training program consists of basic exercises for the back and chest, and at the same time combines a measured amount of isolating movements for the arms.

Basic principles of arm muscle training

To effectively pump up your arms, master the basic anatomical features of the arm muscles, which will allow you to train correctly, without the risk of injury.

Arms are a complex of muscle masses. Each requires an individual approach and consideration of physiological features with anatomical functions. An ordinary gym-goer only needs to know about the biceps, triceps and forearms.

Biceps - bends the arm at the elbow and turns the palm outward (supinates), consists of two heads;
Triceps - extends the arm at the elbow, consists of three heads;
Forearms are a collection of muscles that are responsible for grip strength, holding weights, and are indirectly involved in supination.
For effective training, you need to follow a simple rule: dividing the load and alternating it. As an example, consider the back muscles. Despite their large number, we load everything during one workout, without singling out any segment separately. Training the arm muscles is different, since the biceps and triceps are antagonists - they perform opposite anatomical functions. Therefore, arm training does not imply a joint load on the biceps and triceps.

It is optimal to devote different days to them. Good split programs are based on crossing the basic load on the main muscle mass (for example: back) and isolating for the synergist (for example: biceps/forearms).

Simultaneous loading of all muscle segments of the arms will prevent rapid recovery, and the next torso workout will be difficult for you, since the muscles will be busy recovering. Therefore, it is important to combine synergists during one workout, and antagonists during another.

The triceps is about 2/3 of the arm, while the biceps is only 1/3 of the total area of ​​the arm. This is an important anatomical fact. The balance of the load should be shifted towards the triceps. Even when measuring the arm with a tape measure or a centimeter, the triceps, not the biceps, makes a significant contribution to the volume.

Exercises for arm muscles

The range of exercises for biceps and triceps can safely be called the most extensive. Basic pulling and pressing movements for the back and chest, respectively, are effective strength exercises, and extensions and bending of the arms in blocks, on simulators or with free weights are examples of high-quality isolating movements.

There are no obvious outsiders or favorites among them. The main thing is not to overdo it. Beginners use too many exercises that are identical from the point of view of biomechanics, and in one workout.

The ideal arm workout for an athlete who does not use anabolic steroids or other dangerous pharmacological drugs should consist primarily of basic exercises for large muscle masses: in the case of biceps, this is the back , and in the case of triceps, this is the pectoral muscles.

Simultaneous activation of synergist muscle groups contributes to an increase in the working weight, as a result of which the load factor increases significantly, even in relation to only small muscle groups: biceps, triceps and forearms.

However, if you are training in a pumping mode for 15 or more repetitions, isolation exercises will be a more suitable option. Let's highlight the most effective and comfortable ones in terms of execution.

For biceps:

Standing barbell curls (straight bar);
Standing Scott Bench Curls (Inverted Bench);
Hammer curls;
Concentrated dumbbell curls, bent over.

For triceps:

French press;
Dips on parallel bars or bench;
Triceps extensions with upper block crossover;
Seated dumbbell arm extension.
There is no need to single out separate exercises for the forearms , as they can be loaded perfectly in basic movements, such as pull-ups or deadlifts . However, this rule does not apply to armlifters and other athletes from specific sports, where the forearms play an important role.

Mistakes in arm muscle training

It is easy for a woman or a man to pump up their arms; it is enough to follow the basic principles and avoid the mistakes that we will list below:

Cheating

The most common problem among beginners. Isolation movements must be performed under control so that the muscles contract and stretch over the entire area. Cheating is appropriate in basic exercises, where a power jerk sets the initial speed and due to subsequent inertia a certain number of sets are performed. In isolation movements, it is more important to monitor the quality of technique.

Incorrect working weight of the weights.

Cheating is a consequence of choosing excessive weights of the shells. In basic exercises, this approach is justified, but in isolation movements, you need to adhere to the correct technique of execution, and failure in this case is not necessary. It is more important to contract muscle fibers under control and "feel" the work of the arm muscles, and not just throw the weights up thanks to a jerk and inertia.

"Unique" methods.

The Internet is full of advice that, unfortunately, is unique only in its uselessness. All sorts of non-standard barbell grips, uncomfortable exercises, bending at non-standard angles, arm extensions with unstable support, etc. - all this will not give you the necessary stimulus for muscle growth.

Physiology and anatomy have long been studied by mankind. The greatest involvement of muscle fibers and motor neurons occurs with a correctly selected amplitude that does not create discomfort when performing movements.

Don't look for a unique method that will allow you to "blow up" your arm muscles in 3-4 workouts. Stick to safe and proven schemes and tips.

Frequently asked questions

How to pump up the outer head of the triceps?

The shape of the triceps, biceps and other muscles is genetically determined. A person can only increase the volume of a muscle group, but he cannot influence muscle growth by only one parameter, an example is the peak of the biceps or a certain head of the triceps;

How many times should you pump up your arm muscles?

During the week, 1-2 workouts will be enough, during which the lion's share of the load falls on basic exercises;

How many exercises to do for arm muscles?

1-2 isolation exercises of 4-5 sets will be quite enough for an ordinary athlete of a non-competitive level;

Dumbbells and barbells – is there a difference?

Yes, with dumbbells you can perform unilateral (one-sided) movements, which provide better concentration and neuromuscular innervation, but a lower load factor due to the small working weight;

Best exercise for biceps/triceps?

There are no such exercises. It all depends on the length of the limbs, the athlete’s fitness level and his preferences. The biomechanics in many movements are almost identical;

How to pump up your arms at home?

Buy dumbbells or a barbell. For the triceps, push-ups will be enough at first, and for the biceps, pull-ups.
Should a girl pump up her arms? - Of course, because chiseled and embossed arms can decorate any woman.