To pump up your arms and chest, there is no need for long and grueling workouts. Moreover, excessive and prolonged exercise can lead to loss of muscle tissue as a result of catabolism. Proper muscle building requires proper nutrition, exercise and equipment.
Food
Form your diet so that it contains 1 g of protein for every kilogram of your current weight. The intake of protein in the body is necessary for the subsequent build-up of muscle mass. Try to eat more fresh vegetables, whole grains, legumes, lean meats, and low-fat dairy products. Minimize your intake of processed foods, which are high in sugar and unhealthy fats.
Wide grip bench press
The first exercise to help you build powerful arm and chest muscles is the bench press. The exercise is performed with the maximum load for you. Do 10 reps and only one approach, take the bar with a wide grip. Calculate the weight so that on the 10th rep you will feel the maximum fatigue in the muscles of the arms. As soon as you feel that the current weight is easy for you, increase it by 10-15%.
Lifting the bar for biceps
The biceps barbell curl (elbow flexion) exercise is performed on a strength bench. Sit up straight with a normal grip on the barbell and place it on your knees. Raise the barbell by bending your elbows until you reach your shoulder. At the same time, do not take your elbows behind your back. Hold the bar at its highest point for a few seconds, then slowly return your arms to their original position. Do the exercise with the maximum weight, do 10 repetitions in one approach. Add 10-15% of the weight every time you can perform all 10 repetitions without muscle failure.
Bench press with a narrow grip
Unlike the wide grip bench press, this exercise effectively builds the triceps shoulder muscles located behind the biceps. The principle of performing the exercise is the same - 10 repetitions in one approach using the maximum weight. Weight increases by 10-15% as excessive hand fatigue disappears.
Raising the wrists
This exercise may seem ineffective at first glance, but it trains the muscles of the forearms very well. Stand up straight with a normal grip on the bar with your wrists turned outward. Raise the barbell by bending your arms only at the wrists. This exercise, like all the others, is performed with a maximum weight of one set of ten repetitions. A variation of this exercise is to lift the barbell behind your back. Remember to gradually increase your weight.
Training intensity
You do not need to do all of these exercises every day, be sure to set aside two days of rest after each day of training. The peak growth of muscle mass with such a training scheme occurs on the days of rest.
