By the healthiergang writer , student in Physiotherapy.
Big Arms
Having some big arms it's a common goal for practically anyone who works out at the gym. The arms are the first part of the body that is noticed in any person. Many want big arms but few manage to get them.
There are those who are more inclined and just do a few exercises and the results are seen in a short time. Others, on the other hand, do not have the same luck and have to take a long time to get results commitment and careful work and studied.
The muscles that make up the upper arm are biceps, triceps and brachial. The triceps has three heads, long, medial and lateral head. The long head of the triceps is the largest and is what must give the massive appearance to the arms.
The bicep has a long and short head, the long head is the one most responsible for the vertical development of the biceps (the so-called "peak").
The brachialis is located under the biceps and, if properly stimulated, allows the biceps to be pushed outwards, making the arms appear larger.
Frequency And Volume
It's important knowing how to choose the exercises that best stimulate the various muscles of the arms. It is also true that two fundamental factors for having big arms are the frequency and volume of training.
It has been shown how the volume has a direct influence on muscle hypertrophy and it was also highlighted that training more frequently leads to better results in the same terms.
This does not mean that the most productive workout is to train your arms every day with a hundred sets per day.
Exists an upper bound on this relationship. In general the ideal is a total of approx 12 sets per week per muscle district with a frequency of 2 or 3 weekly sessions.
To better balance frequency and volume and thus allowing a better recovery, you can think of training the upper body and lower part separately and alternating them.
So if for example on Monday you will have trained the upper part on Tuesday they will go to train your legs or a day off. On Wednesday high part and also on Friday or Saturday.
In each session in which he trains apart from the upper part, 4 sets will be dedicated to the training of the triceps and biceps.
The program, in addition to stimulating the growth of the muscles of the upper limb, must also aim at maintaining the other muscles. So, for the rest of the body, slightly decrease the volume but don't give up the intensity.
Exercises
The best way to develop your arms and generally stimulate the various muscles using high loads with multi-joint exercises.
We therefore talk about pull-ups and rowing for the biceps and dips and bench press for the triceps. With isolation exercises at higher repetitions, the focus is then on the hypertrophic stimulus by focusing on the various muscles.
In this case curl with dumbbells on inclined bench for the long head of the bicep, hammer curl for the brachialis e curl with barbell for a stimulation of the entire biceps (the short head is already very stimulated by tractions).
For the triceps it is a little different. The medial head and the lateral head are already very stimulated by the pushing movements.
It is necessary to focus more on the long head with overhead extensions with both dumbbells and barbell and for the other two heads variants of the multi-joint exercises but with a greater focus on the extension of the arm.
execution
The multi-joint exercises must be performed with the utmost precision, focusing on the work of the affected muscles. If necessary, decrease the loads to maintain optimal performance.
La negative phase of the movements it must always be performed in a controlled manner and with a duration of around 3 seconds.
For the isolation exercises you have to do two different speeches for biceps and triceps. With the bicep, the execution technique can use a little moment to perform the positive phase and then concentrate on the eccentric phase.
The same goes for the triceps but too poorly treated execution leads to an inflammation of the elbow and puts the shoulder at risk.
This is why it makes sense to use A mate which helps slightly to perform the concentric phase of the last repetitions and concentrate on the eccentric phase.
