It is impossible to build big arms without increasing overall muscle mass. Have you ever met someone with huge, muscular arms but a sunken chest and bony back? Hardly. You should be aware that to increase arm volume, you need to do basic powerlifting exercises and gain whole body mass.
Instructions
Step 1
Do you want to pump up big hands? Don't forget your legs. You will not achieve the desired arm volume if you train only the torso, without paying attention to the pumping of the legs. Plus your body will develop disproportionately. Concentrate in your workouts on the basic powerlifting movements - bench press, shoulder squat and deadlift. Achieve significant strength gains in basic exercises. With increasing strength, muscle mass will begin to grow, including the muscles of the arms.
Step 2
Small muscle groups fatigue less during training, so they are easier to overload than large muscles. Exercising against the background of overwork will not be beneficial, and muscle growth will slow down. Try to train your arms no more than twice a week in 4-5 sets. The optimal number of repetitions for isolated exercises with dumbbells and a barbell is 8-12. Rest between sets - 3-5 minutes. There must be at least 48 hours between classes.
Step 3
Train all your arm muscles evenly, not just your biceps. Give proper attention to triceps and forearm training. To build biceps, do dumbbell and barbell curls on Scott's bench and in a standing position. To work different sections of the biceps, use a straight and curved bar, change the barbell grip (bottom, top) and the width of the grip. Exercises such as close-grip bench press, dips, French bench press, and dumbbell bent-over extensions (while standing or with an emphasis on a bench) will help to build the triceps. Triceps can also be trained on machines. Perform a triceps pull down on a block with a triangular and straight handle, while the elbows are stationary, only the forearms work to extend the handle downward. The forearms are trained by flexing the hands with a barbell while sitting on the bench. The forearms lie on the bench, and the hands hang down freely. To avoid injury to the wrist joints, do not use heavy barbell weights. Do flexion with light weight, but a large number of repetitions - 12-25, until a burning sensation in the muscles.
Step 4
Monitor your diet. Eat animal proteins such as meat, fish, eggs and dairy products. Adequate nutrition is essential to replenish energy loss during exercise.
