Hand day - maximum twice a week. Arm muscles from an anatomical point of view

To become emphatically courageous, to be successful and strong, you need to properly pump up beautiful hands. Effective training will take you to a whole new level and will soon bear fruit!

Shoulder

This is a small muscle in the lower part of the forearm that attaches the lower half of the biceps to the forearm. The function of the shoulder is to bend the arm at the elbow joint. To pump up beautiful shoulders, exercises lifting dumbbells for biceps with a “hammer” grip and lifting a barbell for biceps with a reverse grip will help.

Pronator round (forearm)

It is located at the widest part of the forearm and provides rotation of the hand with the palm down. Recommended Exercise: Barbell Curl with palms up on a bench.

brachioradialis muscle

Provides bending of the arm at the elbow and is located on the upper outer part of the forearm. To develop this muscle will help exercise bending the wrists on a bench with a barbell palms down.

Triceps

This triceps muscle is located on the back of the upper arm between the elbow and shoulder. Function - extension of the forearm in the elbow joint. You can pump up the triceps with exercises French bench press in the prone position and bench press with a narrow grip.

Biceps

This is an undoubted indicator of our physical form. If you ask to show the muscles, then in 9 cases, 10 of them will show you exactly the biceps. It is great when it is developed, but do not forget to train the rest of the muscles of the arm with the same tenacity. Beginners often fall into this trap and create horrendous hand imbalances. Even the great Arnold Schwarzenegger admitted that at the beginning of his career he paid almost all his attention to the biceps, while forgetting about the triceps. It took him years to correct the imbalance.

Now you have an idea of what muscles the arms are made of. You know their function, location, and rep range needed for growth. And thanks to a special workout from a professional, you will learn how to build arm muscles.

For training biceps and triceps, use all rep ranges: high (15-20 times), moderate (8-12 times) and low (4-6 times). Each of them has its own purpose. And to pump up attractive arms, everything is important! To build forearms, you need to make the muscles burn. The number of repetitions can reach up to 50. However, for the sake of powerful and beautiful hands, you can sweat.

And remember, technique is important in all hand exercises. If you develop the wrong habit, not only will it not lead to significant progress, but it can also cause injuries in the future. Therefore, be responsible for watching training videos.

Get more with less

To pump up your arms, it is not necessary to spend long hours in the gym. On the contrary, about 98% of natural bodybuilders cannot acquire the desired volume precisely because of overtraining.

Interestingly, many guys with underdeveloped arm muscles are advised by their personal trainers to double or even triple their bicep work. And as a result, the guys are disappointed because they do not see progress. So why does the biceps not grow?

The reason is that the biochemical resources that our body uses to build muscle mass are limited, so any extra work will be ignored by the body. The key to building bigger biceps is high intensity training coupled with an adequate recovery period during which growth occurs.

Now you have all the necessary knowledge and recommendations to properly pump up big and beautiful hands. You will need all the willpower, and a workout compiled by a professional will help in this difficult matter. Thin and frail hands are a thing of the past, now you are on your way to beautiful and strong hands!

You can easily pump up impressive volumes of triceps and biceps if you know what scheme to train! On our website you will find effective programs from experienced instructors for every taste and requirement: in the gym, at home, on the horizontal bar and parallel bars, with free weights - barbell or dumbbells, pull-ups or super pulls on the back and biceps! We've put together the best workouts to make your arms stand out and pumped up, and your body perfect!

Protein, creatine, gainer, arginine, BCAA, amino acids will help speed up the process of gaining muscle mass. These supplements are specially designed for athletes and fitness active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Arm Training Supplement Program

Basic set

Advanced

Basic set

Advanced

Universal Nutrition | Ultra Whey Pro

1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.

Universal Nutrition | daily formula ?

One tablet immediately before meals (preferably before breakfast).

UN Daily Formula is a highly effective multivitamin and mineral complex that, in addition to the basic elements, contains a set of specially selected enzymes that promote the rapid absorption of essential nutrients.

Universal Nutrition | Amino 2250 ?

2 capsules before and after workout.

Universal Nutrition Amino 2250 is a balanced amino acid complex that not only improves metabolism and promotes muscle growth, but also has a positive effect on the athlete's body as a whole.

Universal Nutrition | Creatine Capsules ?

The second cycle is 6 weeks, one teaspoon per day.

Universal Nutrition Creatine Monohydrate contains 100% purified creatine, essential for a burst of muscle energy and normalization of water balance in muscle tissues.

weider | Protein 80 Plus?

It is necessary to stir 30 g of powder in 300 ml of milk or water. The fat content of milk should
not exceed 1.5%.

The drug provides peak amino concentration in the first 60 minutes after application and maintains it for 5 hours. Therefore, the muscles grow and recover quickly, while the strength and endurance of the athlete increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet.

Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dry egg white, flavouring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.

Energy value of one serving (per 300 ml of water): 112 kcal.
Nutritional value per serving (per 300 ml of water): fats 0.5 g, carbohydrates 2.3 g, proteins 25 g.

Energy value of one serving (for 300 ml of milk 1.5% fat): 256 kcal.
Nutritional value of one serving (for 300 ml of milk 1.5% fat content): fats 5.3 g, carbohydrates 17 g, proteins 35 g.

Not only bodybuilders, but also ordinary people strive to have a beautiful and slender body. A person with solid muscles attracts the attention of the opposite sex. Strong hands are rightfully considered a calling card. To have the desired relief of the forearms, biceps and triceps, it is not necessary to exhaust your body with many hours of exercise. The answer to the question of how to pump up your arms lies in understanding the mechanics of the human body and choosing the right training program.

Theoretical foundations of the issue

The relief of the considered parts of the body consists of three muscles:

triceps (triceps brachialis muscle) - responsible for extension at the elbow and pulling it back,
biceps (biceps brachialis muscle) - provides flexion, as well as abduction and adduction of the limb when the hands are turned with the palms outward,
forearm muscles - allow you to bend and unbend your fingers to set them in motion.

There are two ways to pump up the muscles of the hands - purchase a subscription to the gym to exercise under the supervision of a specialist, or do effective exercises at home. The first is more suitable for professional athletes and requires financial investments along with impressive time costs. The second will appeal to those whose schedule is scheduled by the minute.

All exercises for the muscles of the hands are divided into two groups - without load and with it. The first serve as an eyeliner to the second, that is, they need to be done to warm up the muscles and give them elasticity. Exercises for arm muscles with weights are divided into two types:

with its own weight
with external loads (barbells, dumbbells).

How to pump up the muscles of the hands so that an attractive part of the body is developed correctly? The answer is obvious - you need to work out all three muscle groups, and do this in every workout. What exercises are considered the most effective are discussed in detail below.

Forearm muscle training

The muscles in question are considered small, that is, they are almost invisible, but their absence makes the body disproportionately developed. And in general - how to pump up your arms if a person has poorly developed forearms and hands? It is hardly possible. Therefore, even small muscles should be given close attention during training.

Exercises for the hands and forearms are good because they can be performed at home without additional equipment. However, the athlete will get the best results if he has at least basic sports equipment. Useful exercises for the small muscles of the hands include:

Compression and unclenching of the carpal expander.

Despite its simplicity, the rubber projectile, reminiscent of classic trouser suspenders, gives amazing results. Before starting a workout, the expander is taken with one hand, compressed to the maximum, then unclenched. The number of approaches is until the first signs of fatigue appear. Professionals recommend choosing a projectile of such rigidity that there is only enough strength for 10-15 compressions (then training will bring the maximum effect).

Hanging on the horizontal bar.

Elementary exercise with your own weight. You just need to grab the crossbar with both hands and hang. After 1-2 minutes, the upper limbs will begin to get tired; this means a positive effect of training. If opportunities allow, you need to add weight - burden the legs with weights.

Jumping rope.

If the question is relevant for a beginner, how to quickly pump up his hands, this dynamic exercise will help him. Within 2-3 minutes you need to jump over the rope at a comfortable pace and at the same time breathe correctly. It is advisable to perform three to five approaches. The exercise is aimed not so much at increasing the muscle mass of the forearm, but at giving elasticity to the hands, which will allow you to work with weight without fear for the integrity of the ligaments.

Punching punches.

Another type of activity that increases the flexibility of the hands. If you do an exercise with weights, you get an excellent load on the flexors of the arms.

Wearing a special bracelet.

Some bodybuilders do not remove the projectile from the limbs. It weighs little, but any hand movements occur under load. Therefore, rubber bracelets increase muscle resistance.

The development of the hands and forearms is only a small part of the work that will allow you to gain a beautiful body. To the question of how to pump up big arms, there is a definite answer - to properly train biceps and triceps.

Biceps brachii workout

The bicep runs from the shoulder to the forearm. It is attached with tendons and ligaments to the radius. The main function is to bend the arm at the elbow, as well as turn the forearms and hands outward (palms up).

To pump up the biceps, it is difficult to do work without weights or only with your own weight. You will definitely need additional equipment, which, fortunately, is inexpensive and will find a free place in any home. The most useful strength exercises for biceps are:

Lifting dumbbells while standing.

You need to stand up, straighten your back, lower the limbs along the body, bend them slightly. Raise the forearms (with the palms facing outward) with both hands simultaneously or separately. Do 3-4 sets of 15-20 reps. The purpose of the exercise is to quickly pump the top, bottom, middle biceps, top of the forearm along with muscle building.

Lifting the bar with a reverse or direct grip.

Such a load is one of the most beneficial for the hands. Allows you to load, pump the forearm, all the components of the biceps. It is performed until a feeling of fatigue appears 3-4 times.

"Hammer".

Starting position: take dumbbells, spread your arms to the sides, turning your palms outward. The projectile is located perpendicular to the floor. At the same time, the dumbbells are wound up behind the head, then back. "Hammer" thickens the biceps, effectively pumps its lateral parts. It also has a positive effect on the shoulder.

The main task - how to pump up big hands - can almost be started. It remains to get acquainted with one group of strength exercises.

Triceps training

The largest muscle is the triceps. With the right actions, it expands easily. The maximum effect of the training will be achieved if it is composed of the following exercises:

Vertical push-ups on the bench.

It is necessary to place yourself between two benches (or chairs), place your hands shoulder-width apart, straighten your body, put your legs on a stand of the same height. Bending your arms at the elbows, move vertically until the shoulder part is parallel to the floor. The upward movement is carried out until the limbs are fully extended.

Push-ups with a narrow arrangement of brushes.

Take a position known for the task, only the brushes should touch each other. They are usually found under the chest. The body moves down, almost touching the floor with the chest. Climb up until the limbs are fully extended.

Straightening arms back with dumbbells.

Feet shoulder-width apart, the body in the lower back is slightly bent forward, the back is straight. The shoulder part is located parallel to the body, the forearms are bent 90 degrees. The arms are straightened completely, then returned to their original position. A similar exercise can be done with rubber braces. The arms are first straightened, and then (when the projectile is pulled) they will bend 90 degrees.

In order for the above exercises to form an overall picture, it is worth drawing up an approximate training plan for the arm muscles.

It is advisable for beginners to practice three times a week, while the initial loads should be minimal. The following is a set of exercises for the muscles of the hands, which can be taken as a basis and used, for example, on Mondays, Wednesdays and Fridays.

Warm up:

jumping rope (3 series of 3 minutes),
hang on the bar (twice a minute),
expander compression (10-15 times with each hand to the maximum).

Main part:

lifting dumbbells standing,
lifting the bar with a direct grip,
vertical push-ups on the bench,
push-ups with a narrow arrangement of brushes,
straightening the arms back.

Each exercise is performed for 15-20 repetitions of 3-4 sets. Beginners or girls are advised to reduce the load by a third (2-3 sets of 10-15 times).

Now a novice bodybuilder should not wonder how to quickly pump up his arms, since the above program is enough to get visible results in 1-2 months. If the goal is to increase muscle mass and increase loads, you need to contact a specialist who will help you create an effective exercise program.

More than one practical guide has been written about how to pump up your arms with ease and get the effect after a month of training. Key points and best exercises are covered earlier. It is important for a beginner to remember that only reasonable training, alternating with rest and recovery procedures, will help to achieve the expected result.

Powerful, strong, embossed male hands are the main sign of strength and a real magnet for girls. It is with the goal of pumping up the muscles of the hands that many guys begin to visit the gym. Of course, everyone wants to quickly get hands like top bodybuilders. To do this, the guys furiously hang pancakes on the bar and grab the heaviest dumbbells. But most of the time it doesn't work. And it's not even that the professionals sit tight on the "chemistry". It's just that most of the guys who dream of getting their hands in the “fifty kopecks” make the same offensive mistakes.

Introduction

Basic exercises are the basis of mass gain, but not everyone can get a return on them. Each organism is individual. And it’s not at all a fact that lifting the bar for biceps, which your friend loves to do so much, will help you pump up your arms too. Exercises for the hands must be selected very carefully in your training complex. And for this you need to try different exercises and styles of their implementation in order to keep for yourself not the most popular, but the most effective.

How to improve the effectiveness of arm training

Warm up. This is very important - before you start training your arms, warm up well. And the weight should not be large. 3-4 approaches will prepare the muscles for more serious loads. Only then can you start exercising with more weight. Moreover, it is necessary to stretch the antagonist muscles. If you are going to pump biceps, do a couple of approaches for triceps, and vice versa.

Choose the right working weight. A common mistake newbies make is to overestimate their capabilities. Naturally, instead of big muscles, they get a lot of pain. Weight is best added gradually. It is a mistake to think that training with an average (8-10) number of repetitions leads to a set of arm mass. The muscles of many people, due to the large number of slow-twitch fibers, respond to growth in exercises with only a high (15-20) number of repetitions.

Pay attention to all muscle groups. That is, in order to pump up your arms, you need to work not only to increase the biceps. You also need to train triceps, brachialis and do not forget about the forearms. Weak forearms are one of the main reasons for the lack of weight progression in many bicep exercises. Want big biceps? Rock your forearms!

Correct technique. Only with the correct technique of performing the exercises will bring the desired result. Otherwise, not only get his absence, but also serious injuries. Biceps and triceps are small muscles. They do not need large weights, they need an aim load. To eliminate large muscle masses from work, do more arm exercises while sitting and lying down.

Do not overload your hands. You don't often need to train your hands. Biceps and triceps take an active part in many exercises for the back and chest, taking most of the load on their own. Very often, the reason for stagnation in the recruitment of muscle mass of the hands lies in their overtraining. One workout per week is enough for the growth of biceps and triceps.

Proper bicep exercises

It should be noted right away that the choice of exercises is an individual matter. However, there are several movements that have been scientifically proven to be effective. And this "evidence" was found by Bret Contreras - a fitness expert, trainer, as well as a scientist and author of several books.

In 2010, he conducted a study on how muscle fibers respond to various exercises. For this, he used a special medical device - an electromyograph. Based on these studies, several of the most scientifically effective hand exercises have been identified.

Pull-ups. Moreover, you need to use both parallel and reverse grip. Performing the exercise in these two ways allows you to maximize the use of the biceps. But here you need to remember some rules. In order for the load to fall on the hands, it is necessary to narrow the grip. In addition, the arms may not be fully extended. If you can’t do 10 or more repetitions, then try doing the exercise in the graviton or on the barbell bar.

Standing barbell curls. And here there is a nuance - the neck must be curved. In accordance with the results of the Contreras experiment, you need to swing the biceps with just such a barbell.

Lifting dumbbells on the Scott bench. There is a mandatory condition in this case as well. The angle of the bench should be almost 90 degrees. In this case, the biceps muscles are much better stretched and grow.

The hit parade of exercises voiced by Contreras is different from the usual. But as the device showed, these movements involve the largest number of muscle fibers of the biceps, which in turn causes its growth. Therefore, when choosing exercises, you need to focus solely on your own feelings and observations of the reaction of the muscles. To take into account the results of Contreras' experiments or not is an individual matter. You just need to understand that the path to big muscles always runs through the head.

Greetings blog readers In this article I want to talk about how to pump up big hands. Probably there is no such jock who would not dream of having huge pumped up hands, and in general, probably the most noticeable thing in bodybuilding is huge hands. The volume of the hand is 40-45-50 centimeters and maybe more! Is this what you want? Let's look at how to achieve large volumes of hands and as much as possible pump up your hands effectively through natural training

I often see such a picture in the gym, bodybuilding lovers in the gyms beat their bitsuhi until they are blue in the hope that they will grow))) and no one thinks how this muscle growth happens, what it depends on. Everyone thinks the more I do biceps the more it grows, in fact, with such swotting of the hands, they simply torment their biceps, overtrain, and they not only grow, but rather decrease in size.

overtraining the main mistake of all straight amateurs and the reason for stopping muscle growth. In fact, to happen muscle growth hands need to train not only the hands but also the rest of the muscles of the body. The main mistake is that everyone forgets about the importance of leg training. Read more.

The body should develop proportionally and until you pump up your legs and other large muscles of the arm, you will never pump up either!

Biceps is a small muscle and this muscle grows after the large ones (legs, back, gluteal muscles, triceps, trapezium) these are large muscles and first of all you need to develop them. Yes triceps are bigger than biceps, hence the conclusion that you need to develop triceps more, because triceps make up almost 70% of the volume of the arms. To pump up your hands effectively train triceps.

Close grip bench press, regular bench press, standing barbell press, perfectly load the triceps. I can say that you generally can not do separate exercises for the biceps because such exercises as the bench press with a narrow and regular grip, squats, deadlifts, various tractions, presses, snatches, perfectly load the biceps and if you also do additional exercises, then just overtrain your muscles and growth will stop.

Believe without a general muscle mass of the body, pumping up biceps is unrealistic. I almost never do bicep exercises at all and my volume is 47 cm. Only sometimes I do several sets of biceps to drive blood into the muscles because sometimes you want to feel pumping muscles. If your volume is up to 40 cm, then forget about isolation for the biceps, if you want pump up your hands effectively focus on basic exercises, increase the total body mass and you will see that the biceps will also grow a few centimeters.

Of course, if you really want to, you can do several approaches for biceps, but no more! If you train your arms, then do it no more than 1 time per week. Remember, during training, muscles are injured and grow during rest. Muscles must recover, and if they are not allowed to do this, then there will be no growth, it may even happen vice versa catabolism(muscle breakdown)

Thank you for your attention! Ask questions in the comments.

It often happens that at some point you just start to “stagnate”, that is, you stop progressing in your workouts. Such an unpleasant situation also happens with the arm muscles: all possible techniques, training programs, training methods have been tried, all existing sports supplements have been tried, but nothing happens to your arm muscles. If there is no more strength and you are already completely desperate, then especially for you we suggest using 10 rules that will make your arm muscles grow again!

1. Take a break from arm training for 2 weeks

Most people don't give their arms a chance to rest by exercising them all the time. The arm muscles are relatively small, so it's fairly easy to overtrain them. Once you've given your muscles the rest they need, you can start training them more intensely.

2. Start training your arms again

After taking a two-week break from arm training, start doing biceps exercises and triceps exercises. You should train your arms twice a week, 6 weeks in a row. After that, take 10 days off and repeat your training cycle again only with more weight. During this workout, don't forget to add chest and back exercises and one separate leg workout day.

3. Remember pull-ups

There are only a few arm workout programs that don't include bicep curls, but a good biceps mass exercise like pull-ups is only remembered when training your back. Just change your grip on pull-ups and you have a great biceps exercise. Try weighted pull-ups if you can do more than 10 reps with good form.

4. Stretch

Stretching after a workout will help you recover faster. In addition, stretching has recently been shown to improve muscle growth. Each time you perform stretching exercises, you expand the zone of muscle growth.

5. Train your forearms

Quite often, the problem of arm muscle growth is weak forearms, which simply cannot withstand the heaviness that is necessary for large biceps. Add some exercises to train your forearms.

6. Train your legs

Famous bodybuilder Troy Alves once said: when my arms stop growing, I start training my legs and my arms grow again. The fact is that the legs allow you to turn on the anabolic mode in the body, in other words, they give impetus to the growth of other parts of the body. Now you understand who are the most "close friends" for your hands? Include in your leg workouts: squats, lunges, and the like. After a leg workout, give your body a rest day for better recovery.

7. Sports nutrition

Take BCAAs during your workout and protein and creatine after.

8. More food - more hands!

Your hands will not start to increase in size until you start eating more. The rule is simple: how much you eat - so much growth. Consume at least 2 grams of protein and 8 grams of carbohydrates per day per body weight. Try to eat like this for 5 days, then for two days, reduce your carbohydrate intake by a factor of three and increase your fat intake. In addition, do not forget about water and drink at least 2 liters of clean water daily.

9. Dream!

You need a goal, it's not enough just to say: I want big hands! You need to have a solid goal and see yourself accurately after three months of hard work. Take someone as an example and strive to achieve their results. Periodically imagine yourself the way you want to see yourself. No need to measure your progress every day, just work and go towards the goal, clearly presenting it in front of you.

10. Don't rush!

Your success largely depends on the quality of recovery. The first thing you need to pay attention to is sleep, sleep at least 8 hours every night. Sign up for a massage, take a bath, visit the sauna or just spend time outdoors. Recovery can also be active: pool, games, cardio, and the like.

Here are 10 simple rules that will help your hands grow. So, now you have no choice but to take them into service and start moving towards the goal!