Harmoniously developed, beautiful, pumped-up arms often attract attention. There are specific recommendations and tips for achieving maximum results. With their help, you will quickly build up your arm muscles.
Instructions
Step 1
Progression and intensity. If you want your arm muscles to grow regularly, exercise them well. Remember, intensity is not about maximum weight lifted, but quality workout. When doing the next exercise, you should feel how your muscles work. Focus completely on movement. This does not mean that you can forget about the progression of loads. Weight should be increased gradually so as not to interfere with concentration and technique.
Step 2
Variety of workouts. Many people make the mistake of doing the same exercise routine on a regular basis. After a certain time, the muscles will get used to this load and you will not get the expected result. Systematically modify and change your program: use different bar shapes and different grip widths, increase the number of repetitions and sets, reduce rest between exercises, swap them.
Step 3
Recovery and rest. For arm muscles to grow, it is imperative to allow time for recovery between workouts. At the same time, remember that they can receive an indirect load while performing other exercises. This will lengthen the recovery time of the muscles.
Step 4
Effective exercise. To better pump up your arm muscles, you should have the most effective exercises in your arsenal. Suitable for pumping biceps: bending the arms on a bench, sitting with dumbbells, lifting a barbell. The most effective triceps exercises are: Extension of the arms on the upper block, French bench press, press of the bar with a narrow grip. If you have any difficulties with the exercises, seek the help of a professional trainer. A specialist, having studied your individual characteristics and physical fitness, will select the most suitable program.
