How many times a week should you train your arms?

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Published: 02/02/2021

Reading time: 9 min

In this article, we offer the current TOP 5 applications on how to pump up biceps on Android in [year].

Check out our review of the latest and best applications and find out how to pump up your arms and biceps quickly and correctly with the help of professional exercises.

• 30 Day Arm Workout Features

How to pump your arms correctly

To properly pump up your arm muscles without going to the gym at home, you need to remember to practice systematically. Exercises should be performed regularly, according to a predetermined schedule. When doing isolated techniques aimed at increasing muscle mass in the arms, remember that this part of the body, like any other, requires a reasonable attitude in terms of sports loads.

It is impossible to pump up your arms in 1 day. The frequency and duration of exercise depends on the athlete’s physique. Thin guys will have to work on developing beautiful muscle definition at least five times a week. But don't overwork your hands.

It is very important to alternate effective training with quality rest. During the day there may be several approaches of 15-20 minutes. This will avoid overwork and get powerful arms much faster than with a one-time two-hour approach.

Exercises to pump up arm muscles should be varied. You can’t put stress on one muscle group every time, forgetting about another. If your goal is to pump up your arms, you need to work with muscle mass as much as possible. If there is not enough of it, you won’t be able to pump up huge arms. Building muscle mass can be achieved with diets that are based on the consumption of protein foods.

To understand the technology that will help you pump your arms with dumbbells correctly and productively, you need to create a rough plan of action for yourself. It should include:

• isolated exercises for training strong arms;
• exercises for arms at home with a barbell;
• several techniques for pumping up the shoulders;
• exercises on the horizontal bar.

These recommendations will help you pump up your huge arms. But these are not all the actions that help pump up your arms quickly and effectively. There are certain rules that should be followed by any athlete who wants to build up arm muscles at home:

1. The beginning of any workout is dedicated to warming up. A good warm-up will prepare the muscles and prevent possible injury.
2. To train your muscles at home, making them more toned and defined, each workout should end with stretching. A good option is stretching with weights.
3. Using equipment in exercises, you should increase the weight, but little by little. It is better to pump your biceps with a good dumbbell, increasing its weight by 5% weekly.
4. Slow workouts have a noticeable effect, so do not increase the set pace.
5. In order not to get pumped up muscles, it is important to ensure that the technique is performed correctly.
6. Another important factor in effective physical activity is proper breathing.

How to pump up your triceps

The training begins with a short warm-up, which lasts no more than 15 minutes. This time should be enough for the muscles to warm up and prepare for further stress.

1. We take a lying position.
2. We place our hands close to each other to form a kind of triangle.
3. On the count of “one,” we lower ourselves and press our hands as close to the body as possible. On the count of “two” we return to the starting position.
4. To maximally work the triceps at the top point, fix the position for a few seconds. Additionally, we bring the body forward a little.

Additionally, you should pump the long back muscles, biceps and thoracic region daily.

How to pump up your forearms

When regularly doing powerful exercises for your arms, you should not forget about pumping up your forearms. This part of the arms performs the same function as the calves for the legs. If you don't train your forearms, the overall appearance of your body will be a little weird. In addition to the aesthetic component, pumped up forearms help to effectively work out other parts of the body. With powerful hands, the athlete can easily increase the grip strength needed to perform the pulling elements of the exercises.

Experienced bodybuilders advise pumping up your forearms using dumbbells. Repeated lifting, bending and pulling exercises should be done. To consolidate the effect, regularly repeat the recommended techniques until the desired volume of the forearm muscles is obtained.

An effective exercise is the “power grip.” To perform this you will need a finger trainer and an expander. Both devices are very popular among bodybuilders, strongmen, and powerlifters. By choosing a simulator and expander of the appropriate size, you can quickly make your arms bigger by pumping up your forearms.

How to quickly pump up your biceps

If a bodybuilder already knows how to build bigger arms using dumbbells, it is important to learn techniques to increase biceps. There is a simple but effective technique - gradually reducing the weight of the projectile. Initially, you need to choose a sports device with the greatest weight that you can lift at least 10 times. After finishing the first approach, the weight needs to be reduced by a couple of kilograms. After the second approach, the weight decreases by another couple of kg. This technique gives a tangible effect. Thanks to the gradual reduction in the weight of the projectile, the muscles receive the necessary load and do not become overworked. As a result, the biceps increase in volume and gain definition.

Another simple method is to quickly pump up your arms with dumbbells at home. The technology involves raising the arm bent at the elbow with an outward turn. It is recommended to do 10 to 20 lifts in one approach. This is quite enough for normal biceps loading. Experienced bodybuilders advise doing this exercise every other day or two, alternating with training other muscle groups.

If you are interested in how to pump up a man’s arms at home, it is recommended to perform various exercises, including bending the body with the arms hanging freely, bent at the elbow. This exercise pumps up the biceps and shoulder muscles well.

Superset: Dips and Diamond Pushups

Both exercises are killer bodyweight moves for burning the back of the arm.

Start with 10 dips, keeping your body upright to focus on your triceps.

As soon as you finish the last push-up, drop to the floor and do 10 “diamond” push-ups. Diamond push-ups, or diamond push-ups, are a variation of the exercise in which your hands touch and your fingers form a diamond, or diamond. Rest for 45 seconds between supersets.

What is brachialis and how to pump it up

The muscle that is located on the outer humerus and connects to the bony base of the forearm is called the brachialis. The brachialis is located under the biceps. A muscle with this name is not known to a wide range of people. Brachialis is used by bodybuilders to increase the volume of their biceps. A pumped up shoulder muscle significantly increases the volume and width of the arm.

To pump up the brachialis you need special exercises. Many people try to increase their arm muscles by doing numerous dumbbell lifts at home. But even in this case, you need to know the nuances of the technology. There are two mandatory sets of exercises to achieve the desired results:

• lifting the barbell in a standing position using the reverse grip method;
• hammer with dumbbells to work the biceps.

The first type of exercise is recommended to be carried out in a gym where there are barbells of the required weight. If you perform the technique correctly, you can pump up your arms in a month, like an experienced bodybuilder. The second type is suitable for men who work out their muscles at home. To pump up your arms, the hammer exercise is performed with dumbbells. At home, sports equipment can be replaced with plastic bottles filled with water.

The execution technology is as follows:

• We take dumbbells with a narrow grip, placing them as close to each other as possible;
• we bend our arms at the elbows and press them to the body;
• we lower our arms, trying to straighten them completely;
• lifting the dumbbells, bring them to shoulder level;
• throughout the entire exercise, the elbows should be kept as close to the body as possible, the shoulders should be lowered down;
• We carry out the exercise first with both hands, then alternately.

Your arms will not be thin and thin as before if you perform the exercise at a slow pace. It is recommended to do the hammer 4-5 sets per day, 10-12 repetitions in each approach. To obtain the desired effect, a heavy load must be applied. For each subsequent workout, you need to choose heavier dumbbells and reduce rest time. It is also necessary to monitor your breathing. When moving your arms up, exhale, when lowering, inhale.

Barbell curl against a wall

In this variation of the barbell curl, you press your back against the wall to avoid swinging your body and using momentum. If you have wrist or elbow problems, consider using an EZ bar instead of a straight bar. Otherwise, load the bar with enough weight to reach failure between 8-10 reps.

You start with a wide grip and do the first set of reps with as clean a technique as possible. Then, without pausing, move to a close grip and do 8-10 additional repetitions. Rest for 45 seconds. Repeat until you have done 3 sets.

Professional plan for training arm muscles

Let us note right away that the plan intended for professional bodybuilders is not suitable for amateurs. The exercises involve a huge load that only trained people can withstand. But, if your goal is to achieve significant results, these recommendations and the best advice from professionals will help you build bigger arms in the future. Training involves pumping various muscle fibers.

The lesson plan includes the following exercises:

1. EZ-Raises for pumping biceps 3 sets of 7-10 repetitions. Rest 1.5-2 minutes.
2. 3 arm extensions from behind the head on a block. Repeat 10 times, rest 2 minutes.
3. 3 concentrated lifts with 10 repetitions.
4. 3 narrow bench presses. Repeat 7-10 times. Rest 1.5-2 minutes.
5. 3 arm extensions in the simulator. Repeat 7-10 times, rest 15-2 minutes.
6. 3 reverse grip presses, repeat 7-10 times.

These classes are held during the first week. In the second week, we move on to performing the following exercises:

1. Three biceps curls with repetitions from 11 to 15 times.
2. 3 French bench presses, repeated 11 to 15 times. Rest 1-2 minutes.
3. Three biceps curls in a sitting position. Repeat 11-15 times, without rest.
4. Three seated French presses, repeated 11 to 15 times, rest 2 minutes.
5. 3 biceps curls on a block, repeated 11-15 times, without rest.
6. The same number of presses to the bottom with the same repetition.

But, since the proposed plan has a large load, beginners and bodybuilders with average training can use these recommendations to create a personal training plan. Experienced trainers in gyms always develop individual programs for each person. Only taking into account the characteristics of the body, constitution and genetic predisposition of the athlete, can the desired results be achieved.

Pump up Biceps in 30 Days

This is a small selection of exercises that include pumping up your biceps in a month. Can be carried out as an addition to the main loads.

The functionality of the application is simple and clear. There are reminders and tips. The 4 main exercises are of a stepped type. The first period is light loads, gradually increasing. Images are attached to each of the workouts for fidelity.

Peculiarities

• Biceps workouts selected by an experienced trainer.
• Daily reminder.
• Guaranteed effect in a month.
• Exercise details.

Increase

Dumbbell raises

The posterior head of the deltoid muscle is an area that many people forget about, so you'll want to add another exercise to your list to strengthen it. However, remember that this area is usually weaker than the rest, so you should use lighter dumbbells. Get into skier's pose and begin to extend your arms with dumbbells to the limit, and then bring them back together.