Proper pumping of arm muscles at home or in the gym

What exercises are most effective for biceps, triceps and forearms. How to competently build your training complex with an emphasis on the arms. For most athletes, the main indicator of success in the gym is not even six-pack or chest volume, but the size of the biceps. Many beginners first of all ask the question of how to pump up their arms. This is not surprising, because the symbol of masculinity is strong limbs - huge shoulders, biceps and well-pumped forearms. All this is incredibly popular with women who are ready to “drown” in strong hands.

But, despite having a goal, many do not know the main thing - how to quickly pump up their arms. You can spend months of training, but still achieve nothing. Let's look at what format is best to build a workout in, how to properly pump up your biceps and other arm muscles.

Biceps

You don’t need to look “deeply” into an anatomy textbook to understand the features of the biceps muscle. It consists of a pair of main heads. One of them is long (located on the outer part), and the second is short (located on the inside). It is at this stage that the pair of heads are connected into a common tendon and are located near the elbow joint. It turns out that the biceps muscle can not only bend the hand, but also rotate the palmar part in the direction of the thumb.

To maximally strain the outer head, the elbow joint must be moved as far behind the back as possible. The situation is different with a short head, the development of which can be improved by moving the arms a little forward.

Before pumping up your biceps, you must understand not only the anatomy, but also understand the features of existing grips. For example, to work the inside of the head, the best option is a wider grip. If there is a desire to load the external head to a greater extent, then the grip when working with the barbell should be made as narrow as possible. If you follow all the recommendations, huge hands will not keep you waiting.

Don’t forget about the brachialis, one of the shoulder muscles that takes on a large share of the load. To figure out how to quickly pump up your biceps, you simply must take into account the intricacies of this muscle. When performing exercises, she takes on more than half the load. As a result, it is not the biceps muscle that works, but the brachialis.

So how to pump up your arms in the biceps area? There are several excellent exercises here - working with a barbell for biceps (lifts are best done while standing), working with dumbbells for biceps (lying down, with suspension), lifting a barbell with an extended hand (reverse grip), hammer.

Tool – muscle failure

Training arms for mass, like any other muscles, involves a cycle of exercises with maximum load. When performing approaches to equipment (barbells, dumbbells, exercise machines, expanders) with a weight lifted no more than 8 times, you should reach a state of muscle failure in the set. Moreover, the effect of muscle failure is maximized if this state is deliberately delayed by athletes for 15–30 seconds.

Speaking in the language of sports medicine, to achieve the result - muscle mass growth - the process of anaerobic glycolysis is used. In other words, skeletal muscles receive energy from the oxidation of glucose with decomposition into lactic and vaporic acids under conditions of oxygen deficiency. Naturally, arm training for mass is also based on this phenomenon.

What happens in the arm muscles during impact training? They receive numerous microtraumas. In this case, the fibers are damaged and protein structures are destroyed. In this case, we talk about high-intensity stress. If you then competently build your further training cycle and sports nutrition, then the athlete will progress thanks to the effect of super-recovery of skeletal muscles.

Triceps

When looking for an answer to how to pump up big arms, we must not forget about another important muscle group - the triceps. The latter consists of a whole group of heads - external (lateral), internal (long), middle (medial). All “elements” of the triceps are interconnected and work in all exercises where the triceps are involved. The only thing that may differ is the degree of load, for example, when working with dumbbells or a barbell, as well as the mechanics of performing the exercise.

How to pump up arm muscles in the triceps area? Here are some interesting exercises:

• dips (to concentrate the load on the triceps, it is better to make the grip narrow);
• bench press (also with a narrow grip);
• French press;
• arm extensions when working in a vertical block.

How to pump up your triceps

Perform all five exercises in one work area, using one single block.

• First, extensions on a block with a flexible handle, spreading the rope as wide as possible in the contraction phase.
• Next come extensions with a rope. It is important to keep the ends of the rope close to each other on every rep. Since the second exercise is easier than the first, he can use the same weight for both exercises.
• After this, we change the rope to an EZ-handle and perform one set of extensions with a straight grip.
• This is followed by a set of reverse grip extensions, but with a lighter weight.
• To finish, turn your back to the cable-block structure, take the EZ-handle or rope, bend forward and squeeze the weight, making sure that the handle is strictly parallel to the floor. In this way, extensions are performed on a triceps block.

20 repetitions are performed in each exercise to ensure that the load is sufficient, taking into account the constant changes of positions and replacement of handles. The pause between giant sets is two minutes. First, a giant warm-up set. Then perform 3-4 full working giant sets.

From all of the above it follows that, taking into account the warm-up set, such training involves up to 500 repetitions in an intensive mode. As a result, the triceps will be fully pumped. By doing a large number of repetitions, you can achieve powerful muscle contraction and target the triceps.

Triceps exercises

* The first five triceps exercises are combined into 3-4 giant sets and performed without a pause between exercises.

Basic triceps exercises

Next come two basic triceps exercises: close-grip bench press and push-ups. Both of these exercises also target the chest and front delts, but after 400-500 repetitions on the blocks, the arms are already fairly loaded.

Close grip bench press

When performing the close-grip bench press, use the pyramid principle, increasing the weight with each set and decreasing the number of repetitions. However, do not do less than 6 repetitions. You can perform a close-grip bench press using a Smith machine.

By performing this exercise in a Smith machine, you can minimize the involvement of the lower pectoral muscles.

Dips

Another basic but underrated triceps exercise is the dip. By working only with your own weight in push-ups, you can achieve a good load on your arms.

Try to do as many reps as possible and reach failure on each set. If possible, try to exclude the pectoral muscles from the work. When performing this triceps exercise, make sure that your body is as upright as possible, it is important to keep your body straight and your back straight.

The number of repetitions reaches 20 times. Try to achieve maximum contraction of the triceps, especially in the final two to three reps of each set. (See all triceps exercises).

Forearms

Many beginners, in search of a solution to how to pump up big arms, work more on mass and develop only the groups described above (triceps and biceps). In fact, this is a mistake. It is important to consider that there are also forearms on the hand, which also need attention.

There is an opinion that it is better to pump them with other muscle groups. This is partly true. But still, the forearms should also receive a portion of attention. This is especially true if your goal is not to work for mass, but to create an ideal relief. If the goal is muscle growth in general, then a general load will be enough for the forearms, for example, working on the back or chest.

For spot work, you must know how to quickly pump up your arms in this area. There are three main exercises here:

• working with a barbell for biceps (standard lifting);
• a similar exercise, but with reverse positioning of the hands;
• bending the hand while holding the barbell at the wrist. This exercise can also be performed with dumbbells in your hands.

Recover normally

Yes, you will have to eat big if you want to build bigger biceps. There are no life hacks on how to stay dry during natural training and gain muscle. You just need to accept that the fat layer may grow a little, and eat it. A lot of protein, a lot of carbohydrates, enzymes, healthy fats - this is the basis of the big “everything” for athletes.

Best combinations

Now let’s look at how to pump up the arm muscles in a complex manner, that is, taking into account the preparation of a training program. There are several options here:

• combining work on the biceps and back in one workout, and triceps and pectoral muscles in another. This type of training is very effective, because the entire muscle group is worked out - both the biceps and the back. In the next workout, the muscles are pumped even better - by working the triceps and chest. The only drawback is that after training large muscles with dumbbells or barbells, small groups will get tired and become less effective;
• combining triceps and back in one lesson, and chest and biceps in another. Athletes often use this scheme when working on weight. If you don’t know how to pump up your arms at home, then you can give preference to this option. The advantage here is that you can train two useful muscles at once - the pectoral and biceps muscles, which are almost unrelated to each other. For example, for the chest you can do the bench press, and for the biceps you can work with dumbbells. But there is also a minus. If on one day you loaded the triceps and back, and on the other - the pectoral and biceps muscles, then the biceps receives a load two days in a row. In this case, you can only achieve overtraining of this muscle group;
• the third option is considered the most promising. This is a combination of triceps and biceps. As in the previous case, here you can choose any exercise - with dumbbells or a barbell. In addition, the exercise allows you to perfectly work out the arm muscles for mass.

Arm training for men

For men, arm training can be effective both in the gym and at home. Let's consider several complexes.

We pump our arms at home

Home workout for arms is carried out 3-4 times a week. Each exercise is performed in 2-3 working approaches with a rest of 2-3 minutes.

Complex without equipment: the muscles of the arms, back, abdominals, back of the thigh and stabilizer muscles are worked out.

1. Military push-ups.

1. Classic push-ups or knee push-ups.

1. Elbow extensions while lying on your stomach.

1. Kick push-ups.

Complex with dumbbells: the muscles of the arms and back, shoulders and stabilizer muscles are worked out.

1. Lifting dumbbells for biceps.

1. Incline flyes.

1. Bench press.

1. French press.

Gym training program

Working in the gym, you can adjust the program to specific goals. If we pump our arms for mass, then the working weight should be 70–80% of the maximum, and the number of repetitions should not exceed 8–12 times.

If the priority is an exercise for losing weight in your arms, then increase the number of repetitions to 12–18, and reduce the working weight to 20–30% of the limit. The program can be supplemented with cardio and static exercises. For example, a handstand (yoga) will strengthen the shoulder girdle, abdominal muscles, neck, back, and stabilizer muscles.

For biceps

Arm training in the gym, designed to work the biceps:

1. Standing barbell curls.

1. Scott Bench Curls.

1. Biceps curls in a block machine with a reverse grip.

1. Information in the crossover.

For triceps

An effective arm workout in the gym, including exercises for all target groups, will increase the size and strength of the triceps if you follow the instructions:

1. Push-ups from a bench with narrow arms.

1. Push-ups with your back to the bench.

1. Extensions with extensions in a block simulator.

1. Reverse abductions with a dumbbell in an incline position.

Results

OK it's all over Now. Now you know approximately how to pump up your arms at home or in the gym. All that remains is to realize your plans. But it happens that training does not produce results. What to do in this case? There could be several reasons:

• lack of progress in weight. To achieve results, the load must be increased. For example, if you work with dumbbells, then add about 2-3 kilograms every month;
• wrong approach to training. Small muscles can only grow in conjunction with large ones. For example, when working with dumbbells for triceps and biceps, do not forget about doing exercises to pump up your back, chest or legs;
• errors in performing the exercise. Remember that you can’t dream of training effectively without the right technique.

Is it possible to pump up big arms from scratch?

Yes, it is definitely possible to turn your twigs into powerful bazookas, but you will have to put in a lot of effort. To get big arms, you don't need to use any creams, you don't need to rub protein into your biceps, and you especially don't need to pound your biceps day after day in the hope that frequent training will make them stronger.

I often see how young sparrows, having just inhaled the heavy air of a rocking chair with light notes of sweat, wanting to pump up their big arms, stand in front of a mirror, take the largest dumbbells and barbells that they can lift and begin to wriggle furiously in an attempt to lift the weight.

The most interesting thing is that everyone thinks that you need to pump up your biceps in order for your arm to become more powerful.

In fact, it is better to pay more attention to the triceps, it takes up 2/3 of the arm and adds much more volume to the arm than the biceps.

Of course, besides training, there is one very important aspect. Without proper nutrition, you will not be able to make your arms bigger. I have a whole article on how to eat properly to gain weight, check it out.

Basic exercises for triceps

When thinking about how to build muscle mass in your arms, you need to consider that 2/3 of the volume is formed by the triceps . Therefore, more attention in training should be paid to the triceps brachii muscle by performing the following exercises.

Close-grip barbell bench press

1. You need to position yourself so that your buttocks and shoulder blades with the back of your head are pressed tightly against the surface, and the bar is directly above your forehead.
2. Spread your legs as wide as possible to give your torso a stable position.
3. The projectile is pulled up, with the bar positioned above the chest and, while inhaling, lowered to the sternum, while the elbows are pressed to the body.
4. After touching the body, the bar is pushed up until the arms are straightened.

Read more about the close-grip barbell press exercise →

French press

French press, performed in a lying position on a horizontal bench.

1. Extend your straightened arms upward, placing them perpendicular to the floor surface.
2. Take the projectile with an overhand grip, align your arms and move them back 40° from the vertical.
3. After inhaling and holding your breath, lower the bar to the back of your head, bending your elbows, while keeping your upper arms in a fixed position.
4. The angle at the elbows below is 90°.
5. Having brought the barbell to the extreme point at the bottom, straighten your arms and return it to the starting position.

Extensions from the upper block

1. Extend your arms downwards until they touch your hips, holding for maximum load.
2. Slowly bend your arms back to their original position, applying a certain amount of force.
3. Inhalation is performed in the first phase of the exercise with the elbows fixed in one position.

Read more about triceps training on the block →

How to pump your arms correctly

To properly pump up your arm muscles without going to the gym at home, you need to remember to practice systematically. Exercises should be performed regularly, according to a predetermined schedule. When doing isolated techniques aimed at increasing muscle mass in the arms, remember that this part of the body, like any other, requires a reasonable attitude in terms of sports loads.

It is impossible to pump up your arms in 1 day. The frequency and duration of exercise depends on the athlete’s physique. Thin guys will have to work on developing beautiful muscle definition at least five times a week. But don't overwork your hands.

It is very important to alternate effective training with quality rest. During the day there may be several approaches of 15-20 minutes. This will avoid overwork and get powerful arms much faster than with a one-time two-hour approach.

Exercises to pump up arm muscles should be varied. You can’t put stress on one muscle group every time, forgetting about another. If your goal is to pump up your arms, you need to work with muscle mass as much as possible. If there is not enough of it, you won’t be able to pump up huge arms. Building muscle mass can be achieved with diets that are based on the consumption of protein foods.

To understand the technology that will help you pump your arms with dumbbells correctly and productively, you need to create a rough plan of action for yourself. It should include:

• isolated exercises for training strong arms;
• exercises for arms at home with a barbell;
• several techniques for pumping up the shoulders;
• exercises on the horizontal bar.

These recommendations will help you pump up your huge arms. But these are not all the actions that help pump up your arms quickly and effectively. There are certain rules that should be followed by any athlete who wants to build up arm muscles at home:

1. The beginning of any workout is dedicated to warming up. A good warm-up will prepare the muscles and prevent possible injury.
2. To train your muscles at home, making them more toned and defined, each workout should end with stretching. A good option is stretching with weights.
3. Using equipment in exercises, you should increase the weight, but little by little. It is better to pump your biceps with a good dumbbell, increasing its weight by 5% weekly.
4. Slow workouts have a noticeable effect, so do not increase the set pace.
5. In order not to get pumped up muscles, it is important to ensure that the technique is performed correctly.
6. Another important factor in effective physical activity is proper breathing.

How to pump up your triceps

The training begins with a short warm-up, which lasts no more than 15 minutes. This time should be enough for the muscles to warm up and prepare for further stress.

1. We take a lying position.
2. We place our hands close to each other to form a kind of triangle.
3. On the count of “one,” we lower ourselves and press our hands as close to the body as possible. On the count of “two” we return to the starting position.
4. To maximally work the triceps at the top point, fix the position for a few seconds. Additionally, we bring the body forward a little.

Additionally, you should pump the long back muscles, biceps and thoracic region daily.

How to pump up your forearms

When regularly doing powerful exercises for your arms, you should not forget about pumping up your forearms. This part of the arms performs the same function as the calves for the legs. If you don't train your forearms, the overall appearance of your body will be a little weird. In addition to the aesthetic component, pumped up forearms help to effectively work out other parts of the body. With powerful hands, the athlete can easily increase the grip strength needed to perform the pulling elements of the exercises.

Experienced bodybuilders advise pumping up your forearms using dumbbells. Repeated lifting, bending and pulling exercises should be done. To consolidate the effect, regularly repeat the recommended techniques until the desired volume of the forearm muscles is obtained.

An effective exercise is the “power grip.” To perform this you will need a finger trainer and an expander. Both devices are very popular among bodybuilders, strongmen, and powerlifters. By choosing a simulator and expander of the appropriate size, you can quickly make your arms bigger by pumping up your forearms.

How to quickly pump up your biceps

If a bodybuilder already knows how to build bigger arms using dumbbells, it is important to learn techniques to increase biceps. There is a simple but effective technique - gradually reducing the weight of the projectile. Initially, you need to choose a sports device with the greatest weight that you can lift at least 10 times. After finishing the first approach, the weight needs to be reduced by a couple of kilograms. After the second approach, the weight decreases by another couple of kg. This technique gives a tangible effect. Thanks to the gradual reduction in the weight of the projectile, the muscles receive the necessary load and do not become overworked. As a result, the biceps increase in volume and gain definition.

Another simple method is to quickly pump up your arms with dumbbells at home. The technology involves raising the arm bent at the elbow with an outward turn. It is recommended to do 10 to 20 lifts in one approach. This is quite enough for normal biceps loading. Experienced bodybuilders advise doing this exercise every other day or two, alternating with training other muscle groups.

If you are interested in how to pump up a man’s arms at home, it is recommended to perform various exercises, including bending the body with the arms hanging freely, bent at the elbow. This exercise pumps up the biceps and shoulder muscles well.

Hand training program

The arms swing heavily. Every millimeter of volume requires forced effort. In this article we want to pay attention to how to competently solve this issue by formulating principles, warning about possible mistakes and suggesting exercises and their intensity.

Most arm trainers prioritize the biceps. It just catches your eye right away. However, they do not take into account that the bulk of the arm muscles, namely two-thirds, is the triceps. These muscles are often called antagonists. The first of them works on flexion of the arm, the second on extension. Moreover, if you pay attention to only one of them, then the increase in the second is inhibited by the body itself. Therefore, big biceps without massive triceps are simply unattainable. With such a methodological error, it will turn out to be embossed, but thin. Note that for the harmonious development of the arm, athletes also pump the muscles of the forearm.

Let us remind you that the arm training program is not an independent workout, but only a component of the athlete’s overall training program. However, for an accentuated build-up of arm muscles, it is recommended to include exercises on them twice in a weekly training cycle: once with a large training weight, and the second with a lighter one.

A little anatomy

Arm muscles include:

1. Biceps

It consists of two muscle bundles that are located on the anterior surface of the humerus. Bends the arm at the elbow joint and turns it outward (supination).

1. Triceps

It consists of three muscle bundles and is located on the back of the shoulder.

The main function is to extend the arm at the elbow joint from various starting positions.

1. Forearm

The forearm muscles are located below the biceps and triceps, on the ulna and radius. Their function is flexion and extension of the hand and fingers, as well as inward rotation of the wrist.