Arm exercises in the gym - the most effective complexes for men and women

Anatomy of arm muscles

The arms have rather short and less massive muscles compared to the lower part of the body, so exercises for the arm muscles do not require a large number of approaches. The main muscles of the arm are the biceps, its flexor, and the triceps, its extensor. They do the opposite job and are called antagonists. Associated with them, performing a supporting function during all movements, are the muscles of the forearm: brachialis, brachyradialis, flexor carpi radialis longus and coracoid muscle.

For a modern city dweller, all these muscles are not much involved in everyday life and do not receive serious loads. Therefore, for those who do not regularly engage in sports or heavy physical labor, they retain a soft and pliable structure even under stress.

The biceps is a thick biceps muscle, both heads of which are attached to the upper arm at the top, to the forearm bone at the bottom, and unite in the middle. The triceps, a more massive triceps muscle than the biceps, also has two heads that begin on the shoulder, and the third on the shoulder blade. And they merge on the process of the ulna. The muscles of the forearm create supporting platforms for the biceps and triceps and, as it were, “push” them out when working.

In sports practice, when compiling a set of exercises for the arms, it is necessary to take into account such anatomical features. The development of the inner part of the biceps gives it height, and the outer part gives it width. The outer head is worked through exercises with a large amplitude and bending the arm to the shoulder. Internal - isolated exercises with a small amplitude and bends slightly across the body (as if the right arm is trying to bend towards the left shoulder).

In order to harmoniously develop the triceps, you also need to influence its three heads evenly and anatomically correctly. When working the middle head, you need to make sure that your elbows do not move apart when doing the exercises. The long head is activated when the hand with the load is placed behind the head. Medium – when the arms are along the body during the exercise, the elbows are close to the sides.

Main conclusions

Hand training requires a special approach, which must take into account the characteristics of the body, lifestyle, and the athlete’s goal. If exercises do not bring results, it is recommended to reconsider not only the training approach, but also other factors.

Arm training consists of exercises for the biceps and triceps, and sometimes additional movements are performed for the forearms. It is better to select exercises so as to pump the desired muscles as effectively as possible, and the number of approaches and repetitions will depend on the task at hand.

The most popular arm training myths

There are persistent misconceptions about training arm muscles. One of them is related to the point of view of how many times a week you need to pump your biceps and triceps - at every workout, or will once a week be enough? When you look at an experienced athlete with developed, massive arms, you might think that he pays special attention to them and pumps them up almost every day.

This is wrong. After all, the arm muscles are involved and receive load when performing many other exercises on other muscle groups. In all basic athletic exercises - deadlifts, presses - both biceps and triceps are involved in one way or another, receiving their portion of the load there too. Therefore, without messing with the basics, we can rightfully assume that the body performs physical exercises for the arms at every workout. The arm muscles are short, susceptible to stress and take a long time to recover. And, if you pump your arms often, they will really become stronger. But they won’t increase the volume.

Another misconception: “big hands require big weights.”

In fact, heavy weights for the arms are self-deception. In these cases, the technique of performing the exercise inevitably begins to “limp” and other, “helping” muscles become involved. The weight should be such that it will allow us to do repetitions without compromising the correct technique, without cheating, “swaying”, etc. of things.

Another false belief: “an effective set of exercises for arm muscles can only be performed in the gym and only with a variety of equipment.”

There are a huge number of people with perfectly sculpted arms who did not use anything for this except their own weight, a horizontal bar with parallel bars and a pair of dumbbells.

Help from specialists

Professionals advise to proceed from the fact that each organism has its own characteristics. A training program, including for arms, must take them into account; this is the only way it will be as effective as possible. Some athletes may benefit from circuit training, others may benefit from combining a strength approach with high-repetition movements, and so on.

Ekaterina Usmanova, fitness bikini

The owner of many titles in fitness bikini recommends proceeding from the characteristics of the body. In general, when losing weight, you can use circuit training, this will help you achieve relief, including in your arms. You can set aside a separate day for training your arms and perform several high-repetition movements.

Alexey Shabunya, bodybuilder

A well-known bodybuilder in the post-Soviet space recommends not dedicating a separate arm day to beginners, especially when training for mass. He advises performing 2 biceps exercises and 2-3 triceps exercises after basic movements, while not forgetting to monitor technique and other factors (nutrition, rest, etc.).

David Kirsch, fitness trainer

World-famous trainer David Kirsch, the author of many training methods, both in the gym and at home, recommends not focusing on training your arms, but training your whole body as a whole. This is the only way to achieve impressive results and increase the effectiveness of your training. More experienced athletes can have a separate hands day.

The best exercises for hands

What are the best exercises for arm strength? Do they even exist? After all, if you ask different athletes, the answers to this question will be different. Exercises that make one athlete grow muscles and strength may be completely useless for another. Therefore, it is necessary not so much to identify the most effective exercises for the arms, but to regularly change your training program and sequence of exercises. For active progress, you need to create stress on the muscles.

The best exercises for the arms will be those that stretch the muscles more and make them tense more. That is why the list of arm exercises in the gym should be headed by those exercises that create greater stress on the muscles and bring maximum microtrauma to the muscle fibers. This means - in the gym for men, of course: we’ll talk about what arm exercises are good in the gym for women a little later. The list below is the basis of arm exercises from which you should start when creating your own complex.

Biceps

The biceps is a superficial muscle, clearly visible. The entire general appearance of the muscles largely depends on its development. We must understand that the shape of the biceps is genetically embedded in us. This muscle can be long, with short ligaments, or short, with long ends of the ligaments (like Arnold). In the second case, the volume and “peak” will, of course, look more profitable and impressive.

The best arm exercises are based on the fact that the movements in which the biceps are involved are lifting weights from the bottom up, bringing them to the chest. However, in general, the biceps makes up no more than a third of the muscle mass of the arms, making only a partial contribution to their appearance. Equally important is pumping the triceps and forearms (including in exercises for women).

Scott Bench Curls

Among the arm exercises included in the complex for performing in the gym, work on the Scott bench occupies a special place. It can be performed with both a straight and curved barbell, as well as dumbbells. The seat should be adjusted so that the armpits touch the top of the bench.

Use a shoulder-width grip. The arms should be extended and the elbow joints should be slightly bent. We perform the fold while pressing against the bench. Don’t rush to lower the barbell or dumbbells to the starting position! This movement should take at least 3 seconds.

Standing biceps curl

The barbell curl is a bodybuilding classic regularly used by both amateurs and professionals. This is a core exercise that provides a great range of motion and works the entire biceps well.

Thus, you can and should train your arms regardless of how many times a week you load your biceps.

The grip on the barbell from below should be slightly wider than shoulder width. Legs slightly bent at the knees; the shoulders do not slide forward or backward. If, when lifting the barbell upward, you have to swing or use the inertia of movement, it means that the weight taken is too heavy. It is necessary to reduce it so that the movements are performed only by the biceps, without outside help and with full amplitude.

Standing/seated dumbbell curls for biceps

This is also one of the best exercises for pumping up your biceps. When performing this elbow exercise, the arms with dumbbells should not move apart. You need to make sure that your elbows are close to your body. In the upper phases of the movement you need to linger, but literally for one second. After which the weight should be lowered, strictly observing the range of motion.

Reverse grip pull-ups

Among the guaranteed ways to pump up your arms in the gym, there is one that is also suitable for pumping up your biceps “in the fresh air”. These are pull-ups on a bar performed with a narrow reverse grip. During this exercise, you need to grab the bar with a grip slightly narrower than shoulder width and, straining your abs, pull yourself up so that your chin is above the level of the bar. Avoid swinging when climbing!

Arm curls with dumbbells lying on an incline bench

This exercise makes it possible to pump up the inner part of the arm, which is very important for anyone who wants to build voluminous and massive biceps. The bench should be set at an angle of 60 degrees. The dumbbells should be held in the starting position so that the palms “look at each other.” As you raise your arm, the dumbbell gradually rotates so that your palm faces your torso. It is important to keep your shoulders still: they should not move forward. The dumbbell is lowered until the arm is fully extended, after which the other arm begins the movement.

Arm curls on a block

When using a block exercise machine, muscle groups are used that may remain somewhat “in the shadow” during arm training with conventional exercises. So, arm curls on a block are an isolating exercise that allows you to thoroughly stretch your biceps and thoroughly work out each of their bundles.

It is used not for building mass, but for working out muscles during relief work. This means it is intended for experienced athletes, not beginners.

Reverse grip barbell curl

Every arm workout should include space for both arm lifts with dumbbells and barbell exercises. Blocks and simulators are of secondary importance. Any arm training program includes lifting the barbell with a reverse biceps grip, performed with full amplitude.

In practice, this exercise is considered basic, although, strictly speaking, it is isolating. The main thing is to monitor the lowering of the barbell from the top position: do not throw it (this will turn off the tension in the biceps), but lower it slowly and under control.

Hammer

The best exercise for working the inner side of the biceps (and therefore forming its high “peak”) is the “hammer” with dumbbells (by the way, this exercise for the arms, with the appropriate weight, is also suitable for women). It can be performed at home. Arms in In this exercise, palms are turned towards the body and extended down.You need to lift the dumbbells by pressing your elbows to your body and minimizing the swaying of the body.

Concentrated arm curls

The fashion for this exercise was once introduced by Arnold, who loved it and often used it. With his help, almost everyone has been rocking this way for half a century, and no matter what arm exercises are used in the rocking chair, this definitely has a place on their list. There is no doubt that it does not add mass to the biceps, and is aimed at working out its relief, the “peak”. In this regard, it makes sense to put it as the final one in the complex.

Technique tips: do not round your back, place your free hand on your free thigh, bend your arm in a smooth motion, with a pause and maximum tension on the biceps at the top point.

Creating training splits[edit | edit code]

How to pump up Hulk's arms (Denis Borisov)

Yuzhakov Anton Training program for hands

The need to make changes[edit | edit code]

Some time after starting bodybuilding, the trainee begins to notice a lag in the development of some muscles relative to others. The main reason is the incorrect construction of the training split. As a result, the lagging muscles are either underworked due to lack of load, or overworked due to its excessive volume. As for the arms, the training of which this article is devoted to, athletes often overtrain them. At the same time, thinking on the contrary, that the arms do not have enough load. Trying to increase it, they find themselves in a vicious circle. Hands, instead of growing, on the contrary, either stop growing completely or begin to lose volume. How to determine the reason for the stop. To do this, you need to completely exclude arm training from the training schedule for 4-6 weeks, and then adjust it based on the results obtained. There can be three results.

• 1. The volume of the hands has increased. In this case, indirect load on the arms (back training for biceps and chest training for triceps) is quite enough for their growth. Therefore, it is necessary to exclude direct load on the arms from the training split for now until arm growth stops again.
• 2. The volume of the hands remained the same or changed slightly. In this case, the indirect load is enough to maintain the achieved results, but not enough for further growth of the arms. Therefore, some small introduction of direct load on the arms is necessary for the purpose of their further growth. A couple of pumping approaches for the biceps after training the back in the range of 15-20 repetitions, and the same amount for the triceps in the same range may be enough for their further growth.
• 3. The volume of the hands has decreased significantly. In this case, obviously the load on the arms was completely insufficient for their growth and it needs to be increased. In your training split, you need to include a day dedicated only to arm training. This assumes that you are already a fairly experienced athlete and have completed the steps described in the articles Circuit Training for Beginners, Two-Day Split for Beginners and Three-Day Split for Beginners and at the same time have significant strength results in the main basic movements. Otherwise, introducing a specialized training day for the arms seems completely pointless and can only harm the trainee. When performing the following specialized programs for the arms (as well as for any other muscle groups), you must follow a few fairly simple rules

How to pump up your biceps and triceps

Hand training by Andrey Skoromny and Mikhail Sidorichev

Pumping training for the arms of the absolute champion of Russia - Andrey Shmidt

Rules for constructing specialized splits for hands[edit | edit code]

• Specialization can be carried out only on one muscle group, in this case the arms. At the same time, it is advisable to slightly reduce the load on the remaining muscles. Using specialization for several muscle groups at the same time (excluding five-day and higher splits) can only lead to overtraining and zero return on training.
• Arm training should come first in your training split and should be preceded by at least one rest day.
• The days of training the back and chest should be separated as far as possible from the day of training the arms, as they carry a large load on them and can negatively affect their recovery
• Specialized training should last no more than 8-10 weeks, then you should move on to the regular training regimen

Compiling splits[edit | edit code]

A three-day specialized training split might look like this:

• Monday. Hands
• Wednesday. Legs, deltoids
• Friday. Back, chest

A four-day specialized split could look like this:

• Monday. Hands
• Tuesday. Legs
• Thursday. Back
• Friday. Chest, deltoids.

As for the five-day split, each workout is dedicated to training a separate muscle group, so the training split will remain virtually unchanged. Only arm training can be done on the first day of the split and the load on the remaining muscle groups is slightly reduced.

Triceps

The triceps are designed to extend the arm and are located on both sides of the shoulder: along the back and the outer part of the arm. When the arms are bent, the triceps form "horseshoes" at the back of the shoulders. Many athletes, when choosing exercises for the arm muscles, take effective exercises for the biceps, but almost ignore the triceps. For the reason that this muscle “is also involved in exercises for other muscles,” or “it is not as effective and important as the biceps.” This is not true: without a well-developed triceps, there will be no spectacular “bank” of biceps.

Close grip bench press

Any strength exercise for the arms should not be complete without this version of the press. It perfectly tightens the back surface of the arms, removing the notorious “jelly” from there (which makes it a valuable exercise for women too).

The grip should be such that the distance between the hands does not exceed 30 cm. When lowering the barbell, the triceps should “slide” along the body. The lowest point is a light touch of the hands with the chest bar. Here you need to tense your triceps and chest, and after a second, energetically “push” the load up. At the top point, pause too.

Dips

Another useful exercise for the back of the arms, suitable for women. Starting position: arms straightened, legs and torso strictly perpendicular to the floor. When performing dips, lower yourself until your arms and shoulders are parallel to the floor, but not lower. Without jerking, but energetically return to the starting position.

French press

If there is an exercise that is ideal for working certain muscle groups in the arms, it is the French press. Moreover, it is not so important in what position it is performed: standing, sitting or lying down: the triceps are always fully involved.

You need to take the barbell with an overhand grip, placing your hands narrower than your shoulders. Do not overdo the weight: otherwise the exercise will not only be beneficial for the triceps, but also harmful to the elbow joints. The main thing in the technique is that the elbows remain motionless when bending/extending the arms, without moving to the sides or “sliding” back and forth.

Extension of arms on a block

Among the most effective physical exercises for developing arm strength and volume, arm extension on a block also takes pride of place. This exercise is for use specifically in the gym. It makes sense to perform it with a cable in one workout, and with a “stick” in another. It is important to maintain a constant body position when moving, and your elbows should be close to your sides.

Arm extension with dumbbell standing/sitting

When asked how to properly perform arm exercises, many people make a mistake in this exercise. This exercise is not basic, for the lower arms. It is better to do it towards the end of the training, to “finish off” the triceps. A common mistake is “floating” elbows. It is necessary to ensure that they maintain a constant position during extension.

Extension of arms with a dumbbell from behind the head

An isolated exercise for “warming up” at the beginning of a workout, or for “finishing off” the triceps at the end of it. When pumping up your arms and wondering how often you need to pump up your biceps, you must not forget that the triceps should also be thoroughly worked out in each such workout. When extending your arms, place them with your palms facing up. Your shoulders should be kept motionless and your back straight. Starting position – the right hand with a dumbbell is raised above the head. Keeping your shoulders still and your elbows as close to your head as possible, begin to bend your right arm. Having fixed for a second at the bottom point, extend your arm to the top point, where you also take a short pause.

Reverse push-ups

Bench extensions are a simpler version of dips. But no less effective. The body should be a smooth and flat “bridge”. When the arms are bent at the elbow joints, the arms and shoulders should eventually assume a position parallel to the floor. In this position it is important for 1-2 seconds. fixate, feeling the tension in the triceps.

Exercises for sagging arms

Now that you have normalized your diet, it's time for toning workouts. Cardio is still an important part of your program. Don't skip it because it is a great way to burn fat. You should aim to do at least 30 minutes of moderate cardio exercise per day. This could be anything from running and cycling to hiking.

Despite the fact that you want beautiful hands, do not forget that the rest of the body also needs attention. Train your legs, buttocks, and back to be a stunning beauty.

Once you've completed your full body exercises, or at least your lower half, it's time to turn your arms into the envy of your body.

Source

Differences in training between men and women

The difference in men's and women's arm training is determined by the goals that athletes set for themselves. For men, it is important to build muscle mass, increase muscle strength and volume. For women, exercises for training the arm muscles serve as a means to tone them, get rid of looseness, and make the arms elastic. But a girl doesn’t need pumped up “cans”: it’s ugly and unnatural. But the answer to the question of how many times a week to pump biceps for women will be the same as for men.

Another significant difference is that for men, most of the arm exercises are performed with a barbell, while for women it is better to limit themselves to dumbbells and machines. Using only dumbbells, in just two months you can get rid of the “jelly” and give your arms excellent tone.

Basic Tips

When trying to get rid of flabby arms in a week, any girl and woman needs to take into account some points.

1. It is impossible to remove fat locally only in the arm area. So don't waste your time and money on such activities. Instead, try to lose weight overall as this will automatically help you lose fat. To do this, you must create a calorie deficit by consuming fewer calories than you burn. So, switch to low-calorie foods such as fruits and vegetables. Also consume lean protein and avoid high-calorie sugary foods, as well as drinks and processed foods. Drinking enough water will help you as it can speed up your body's metabolism and thus make you burn more calories. In addition, water will prolong your feeling of fullness and limit your appetite for high-calorie foods.
2. Secondly, when it comes to training, you should choose different types of exercises that will focus on quickly toning your entire body, not just your arms. Biceps and triceps training alone may leave you with good toned biceps and triceps, but they will all be hidden under layers of excess fat, and this will of course only make your arms look worse.
3. Third, try to train large muscle groups more often than small ones. Large muscles (back, legs) contain more muscle tissue, which is logical. Training larger muscles will boost your metabolism and cause you to burn more calories, thereby helping you easily achieve your desired calorie deficit. This is because muscles need a constant supply of calories to build and maintain themselves in proper shape.
4. The choice of exercises is quite a complex issue. You shouldn't train the same muscles every day. You should follow a well-structured exercise program that targets each muscle group in the body.
5. You have to stay motivated. Doing exercises on a regular basis is very important because without it you cannot get rid of saggy arms. If you expect quick results and lose motivation when you don't see them, it won't take long for you to give up.

On the subject: Training the ligaments of the arm muscles

We recommend reading: how to tighten a sagging belly by doing fitness at home.

Best Workouts for Women: Good Exercises, Great Results

With small changes in your diet and adding exercises for beautiful arms to your fitness program, you will see tangible results very quickly. The time has come to finally get rid of the “wings” and bring your muscles to ideal condition so that everyone will envy you! An arm lift will take time, but it will be worth it.

A set of exercises for pumping up your arms

When creating your own complex, be it exercises to tighten your arms, or to develop strength and volume, you must keep in mind that it should be based on basic exercises - you can’t pump up your arms only by isolated ones. For a man wondering how to pump up his arms in the gym, it is important not to get hung up on one complex. And every 1.5 months. change it, and do not forget to rearrange the exercises within the complex. The correct answer to how to pump up your arms in the gym also lies in a conscientious attitude towards training, in the ability to train with dedication, “not to shirk.”

Warm-up

Start warming up before training your biceps and triceps with vigorous exercises for your hands: before each strength training session in the gym, you should definitely warm up. Including if your goal is simply toned arms, and you have to do exercises to tighten your arms with light weights.

As you rise higher, stretch your elbows and then your shoulder joints (required!). These joints are real risk areas, more susceptible to injuries and sprains than other places in the body.

For newbies

Beginners need to train their arms 1-2 times a week (the question of whether it is possible to train biceps daily can be answered in the affirmative; it’s just that the benefits of frequent training are questionable). The complex should be composed of basic exercises for arm mass; and isolated exercises for working out the relief in the gym for men are better left for later. Compound exercises recruit more muscle fibers and place more stress on the muscles, stimulating them to grow.

After doing the first approach with a small warm-up weight, and making sure that you can stick to the correct technique, repeat the exercise for another 2-3 approaches with the working weight. The number of exercises should initially be 2 for each muscle group; then - 3, and no more. The main thing in these exercises is strict adherence to technique, controlled movements with constant muscle tension.

After completing the third approach, the exercise should be completed and, after a minute's rest, begin the exercise on the antagonist muscle. In total, the arm workout should last about 40 minutes.

A sample training plan for a beginner should look like this:

• Standing biceps curls with W-shaped bar: 3x10-12;
• French press with W-shaped bar from behind the head: 3x10-12;
• Biceps curls on a Scott bench: 3x10-12;
• Reverse push-ups from the bench: 3x8-10.

For advanced

Experienced athletes already know from their own experience how many times a week they need to pump their biceps, and they approach this without excessive fanaticism. For those who have already built up a certain muscle mass and are working on relief, it makes sense to perform exercises for the inner part of the arms for 12-15 repetitions without losing intensity. Some people also begin to additionally pump up their forearms - separately, using isolated exercises for these muscles, sometimes included in complexes for women. When performing arm strength exercises, you should remember the importance of the last 2 repetitions. That is, after you have already mentally said to yourself “enough,” you need to do it 2 more times, which is where the main benefit lies.

In training for advanced people, exercises with dumbbells for the biceps and triceps are more widely used - for detailed study of the internal bundles of the biceps and triceps and polishing their relief. The following rules are also relevant: watch your breathing: it should be uniform, with an effortful exhalation; slowly lift the weight and lower it even more slowly, with brief fixation at the extreme points; When pumping arm muscles while standing, bend your knees slightly - for stability and to prevent cheating. Be sure to use supersets.

A sample training plan for advanced ones would look like this:

• Reverse grip pull-ups: 2x8-10.
• Standing biceps curls with dumbbells: 4x12-15;
• Concentrated raises on a Scott bench: 4x12-15;
• French press with a dumbbell standing behind the head: 4x12-15;
• Triceps extensions in a crossover with a rope: 4x15-20;
• “Hammer” with gateel: 4x12-15;
• Reverse push-ups from the bench: 4x12-15.

For girls

Sets of arm exercises for women have a different purpose. This is not about increasing muscle size. The goal is relief, fit and overall tone. Therefore, girls need to select a set of exercises for arms in the gym in such a way as to avoid exercises on mass.

The best exercises for strengthening women are exercises with dumbbells for the biceps, triceps and forearm muscles. When using dumbbells, in addition to the target muscles, stabilizer muscles also come into play. Part of the load is removed from the main muscle, but the arms are worked out comprehensively and harmoniously. In this way, you can give your muscles a consistently vigorous tone and get rid of both overly round and overly thin limbs.

A sample plan for girls would look like this:

• Standing biceps curls with dumbbells: 4x12-15;
• Triceps crossover extensions with a rope: 4x12-15;
• Biceps crossover curls with V-shaped handle: 4x12-15;
• Reverse push-ups from the bench: 4x8-10.

BONUS for advanced athletes! Arm workout from the Fit Magazine team!

We decided not only to share the theory with you in this article, but also to show that we are practitioners. Especially for you, we filmed a cool arm workout with Maxim Pechenkin. We advise you to take a look at this complex, as you will get acquainted with many exercises and tricks that you have not tried yet!

Stretching

By distributing the load, arm training can and should end with a small set of stretching exercises. It makes sense to start not only this, but most workouts with warm-up exercises and end with stretching. Then each movement of the main exercises will be performed with greater amplitude and more under control. Particular attention should be paid to stretching the muscle groups of the shoulder girdle.

The hand stretch can be seen in the picture below:

At home

Many believe that the main problem with training at home, including when performing biceps, triceps and forearm exercises for women, is the lack of equipment. In fact, the only problem with organizing homework is a lack of self-discipline.

Even the absence of dumbbells can be perfectly replaced with bottles of water or sand, performing the same exercises for the arms with them. It should be remembered when training arm strength that this indicator can generally be developed only using your own weight, without resorting to training in the gym. All types of push-ups and parallel bars will help; pull-ups on the bar.

You can also train your arms at home without weights. It is enough to do:

• Push-ups with narrow arms (for triceps development);
• Reverse push-ups (for triceps development);
• Reverse grip pull-ups (for biceps development).

Examples of programs for working out in the gym

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The training program will depend on the athlete's goal. In any case, the arms are not trained every time, unless the circuit training method is used for weight loss. But in this case there will be few exercises for the arms, usually one for the biceps and one for the triceps.

Important! A beginner or intermediate athlete often uses a three-day split, that is, training three times a week. Arm training can be divided into one separate lesson, in which movements for both triceps and biceps are performed.

Complex for men

Most often, a man’s goal in the gym is to gain muscle mass. Hands Day may look like this:

• biceps curl, 4 to 12;
• Hammer dumbbell raises, 3 x 12;
• dips, 4 x 10;
• French press, 3 x 12;
• reverse push-ups, 4 to 12;
• wrist flexion on the forearm, 4 to 10.

The training program may be slightly different, for example, the superset method is used. That is, the athlete performs biceps and triceps exercises in a row, resting only after two exercises:

• close-grip bench press and reverse-grip pull-up, 4 sets of 8-12 reps;
• dips and barbell curls, 3 sets of 10-12 reps;
• French press and hammer, 3 sets of 10 reps.

Supersets can also be used when working on relief, but it is recommended to increase the number of repetitions to 15-20.

Workout plan for women

Women most often work out in the gym with the goal of losing weight or achieving muscle definition. In this case, it is recommended to proceed from the principle of multi-repetition training, for example, the principle of circuit training can be used. Hands Day will look like this:

• reverse grip pull-ups, 15 reps. Can be done with a special elastic band if regular pull-ups are difficult;
• push-ups on parallel bars. To the maximum. Not everyone can do a sufficient amount, but if the exercise is easy for 20 reps, then you can use weights;
• lifting the barbell, 20 times;
• French press, 20 times;
• “hammer” 15-20 times;
• extension in the simulator, 20 times;
• biceps with a barbell on a Scott bench, 20 times;
• reverse push-ups, max.

At first, 3 circles are performed, then the number increases as the body gets used to it.

How to improve results with sports nutrition?

A healthy diet and a balanced diet are true allies in the development of arm muscles. An abundance of protein foods, slow carbohydrates, avoidance of sweets, fatty and fried foods - this is what you should focus on. An even more effective way to get the most out of effective arm exercises is through the proper use of sports nutrition.

A good dose of pre-workout and pre-workout pills; replenishing pumped muscles with protein and BCAAs after it is the right decision on the path to progress. With these specialized products, the desired result becomes much closer and easier to achieve.

For those who are just deciding whether they need sports nutrition, we recorded a video below:

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How to burn fat quickly

The best way to tone your muscles is a two-pronged approach: diet and exercise. The first thing everyone wants is to get rid of saggy triceps muscles, the so-called wings.

Great protein dinner - 170g grilled salmon or turkey with Brussels sprouts and baked potato.

To reduce your body fat percentage, you need to adjust your diet. For most women, relief appears when the percentage of fat is 16-20%. The recommended norm for healthy weight loss is from 500g to 1kg.

500 grams of body weight is equivalent to 3500 calories. If you consume an average of 2,000 calories per day, you need to cut your intake by 500 to 1,000 calories per day to lose up to a pound per week.

Summary

It is impossible to become pumped up without finding the answer to the question of how to pump up your arms in the gym. To achieve toned and sculpted arm muscles, you definitely need to create a set of exercises for yourself and follow it all the time. Which exercises will be the most effective for you can only be determined empirically.

The most difficult thing in doing arm exercises is maintaining high motivation and constant energy for quality training. You must always remember that missed workouts bring you back and force you to start all over again. And regular and targeted training will definitely give noticeable results and help you achieve your goal!

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