Increase the volume of your arm by 5 cm. How to pump up big biceps at home in the shortest possible time. Effective leg workout at home

The very first thing that beginners want to pump up are their arms. Each of their workouts is devoted to hammering the biceps, and sometimes a little triceps. Quite a funny picture, isn't it? Over time, their efforts fade away, since such training gives absolutely no results. Let's still figure out how to build it correctly training program to increase arm muscles

The hands consist of fairly small muscles, and therefore the load on the hands should not be too great, otherwise growth will be possible only with application anabolic steroids. Bodybuilding magazines often contain interviews, programs and articles about how to train your arms, but you must understand that these materials present an exclusively “chemical” point of view, because in “big” bodybuilding “naturals” are not very competitive.

Basic principles of arm training

• The load should be sufficient to stimulate muscle growth; for biceps or triceps this is a total of 6-9 approaches divided into 2-3 exercises (for better pumping). Very often, even experienced bodybuilders train their arm muscles very similar exercises(for example, various variations of arm extensions/bends on a block) - the muscles receive the same load, the emphasis on shifting the load to other muscle bundles is minimal. Therefore, you should not chase maximum variety; the main thing is to load the muscles to their fullest extent. To train a specific muscle group, you can choose 2 exercises of 4 sets, or 3 of 3 sets - this will change little, the exercises themselves are much more important.
• Muscles need time to recover and grow. Arm muscles are quite difficult to restore, and even more difficult with growth. main feature hand training programs- increased amount of rest and decreased load on other muscle groups. Therefore, simultaneously enlarging the chest, back and arms is quite problematic; something has to be sacrificed. In general, arm muscles take 12-20 days to recover and grow, so the training cycle should be long. But this does not mean that after training your hands you cannot touch them for 2-3 weeks; light or indirect load in most cases is beneficial.
• For the growth of any muscle, and arm muscles are no exception, an increased hormonal level of the body is necessary. For these purposes, some resort to drugs such as ecdysterone or tribestan; there are also those who use anabolic steroids. Without the use of pharmacology, it is possible to achieve increased hormonal levels basic exercises. Therefore, the training program should contain a large number of exercises such as leg presses, squats, and dips. This may sound strange, but this is the basis for increasing the volume of your arms. After an intense workout high level hormone levels in a bodybuilder’s body last for 2 days, on the 3rd day it drops significantly, on the 4th it returns to its normal state. It follows from this that you can’t rest any longer.3 days, best of all - 2 (but in this case the recovery time is reduced).
• You also need to remember that without quality nutrition and excessive sleep makes it almost impossible to achieve growth.

Note for beginners

Remember, to train your hands you need to have enough general muscle mass , if there are not enough muscles, your arms practically do not grow! Therefore, emphasis on arm training should be done a year after the start of training.

Training program to increase arm muscles

Program 1

Beginners should not use cheating, supersets, negative phase, etc. Any methods of intensifying training can be used when the body’s potential is almost exhausted.

Program 2

These programs are not designed to develop other muscles of the body except the arms, but, although to a lesser extent, the whole body will develop. Each program is designed for 1.5-2 months of training. The sequence of application of the programs is as follows: first take the first program, after 2 months you move on to your regular program or a program that develops the legs or upper body, after 2-3 months you can return to focusing on the arms, in this case, move on to the second program.

Every athlete dreams of big, strong, well-developed biceps, but not everyone’s dream comes true. It requires long and painstaking work, the use of optimal techniques and correct sports nutrition. Then the result will not be long in coming, and the volume of the biceps and its shape can become ideal.

Normal biceps: it all depends on anthropometry

Many novice athletes are interested in what existing standards biceps? It all depends on the bodybuilder’s anthropometry - other measurements of his body: height, volume chest etc.

In order to better understand the canons of these norms, there are special tables.

How to correctly measure biceps volume

Correct measurements:

1. Take a measuring tape (tailors use it). In the absence of one, a school ruler and a strong thread (twine) will do.
2. Do not allow the tape or thread to sag or, conversely, tighten too much - the measurements will be unreliable.
3. Measurements are taken in the morning, when the muscles are not yet warmed up and relaxed.
4. You need to measure the biceps - the arm is bent at the elbow joint - in a tense state, and the tape is adjacent to the most convex places of the biceps and triceps. To clarify, you need to take not one, but two or three measurements - this will eliminate errors.

Biceps volume in men depends on age

The parameters of the biceps muscle change with age. The volume of biceps in men at 20 years old is slightly different from the volume of sixty-year-olds - this difference is about a centimeter.

For example:

1. From 20 to 29 years – 33.5 cm.
2. From 50 to 55 – 34.5 cm.

These are approximate figures of normal volume for average, untrained people.

How to increase biceps: working on mass

If an athlete needs to build up his biceps muscle, then he needs to know how to gain the desired mass. The biceps is attached to the radius and scapula and serves to flex the arm. Knowing this and imagining the work of the flexor, you only need to select exercises to work it out:

1. Barbell curls for biceps. This basic exercise- the basis of everything. For high-quality pumping, it is better to use a barbell with a curved bar - this makes it possible to put more stress on your arms and minimize possible injuries to your hands. The grip used is wide, medium and narrow.
2. Lifting dumbbells. This equipment is even preferable, since the exercises can be varied by using “hammers” (inward grip with palms) or alternate lifting of dumbbells.
3. Pull-ups on the bar with a reverse grip. Its width also varies.
4. Kettlebells. They are quite suitable for this purpose with one drawback: the weights cannot be adjusted. You can, of course, use different weights, from 16 to 36 kg, if available.

Static exercises with weights will also help in training the arm flexors. To do this, you need to fix your elbows with a barbell, dumbbells, or kettlebells in a right angle position for about half a minute. At one time, the famous strongman Alexander Zass, nicknamed “Iron Samson,” paid tribute to statics.

Static exercises can be done without any equipment at all - just rest against something for a few seconds or grab onto something. For example, using a door frame or some stationary object - in this case, a securely fastened horizontal pipe.

If the athlete's goal is long biceps, you need to perform exercises to the full amplitude while standing or sitting, leaning your body back on an inclined bench.

If the athlete prefers a short (ball-shaped) flexor of the arms, then the exercises are performed bending forward or using a Scott bench - an inclined music stand.

What is a proper biceps?

A huge biceps against the background of a thin neck or lean legs looks ridiculous, if not ugly. Therefore, the most correct biceps is the one that looks harmonious against the general background of a bodybuilder’s body.

Let's look at the most worthy examples:

• Arnold Schwarzenegger's biceps at the best period of his athletic career were 56 cm. His height at that time was 188 cm, weight - 105 kg, chest volume - 145 cm. Arnie is a seven-time winner of the Mr. Olympia title. Schwarzenegger's biceps are still considered the standard not only for fans of the famous bodybuilder, but also for bodybuilding connoisseurs.
• During the filming of Rambo 2, Sylvester Stallone had a bicep circumference of 43 cm and a chest circumference of 127 cm with a height of 174 cm.
• Schroeder (Alexey Klakotsky), a “natural” bodybuilder from Belarus. His height is 183 cm, weight is 97 kg. The volume of the biceps is approximately 43 cm.
• Dwayne Johnson. His biceps volume is 50.8 with a height of 196 cm and a weight of 119 kg.

All these people are united not by the circumference of their biceps, but by their harmonious figure.

The importance of proper techniques

Correctly selected exercises are half the success. You can sweat for hours in the gym, pumping iron, but still not achieve good results. Recommendations:

1. If you have enough experience (at least one and a half to two years of training), you should use super series.
2. It is necessary to use a “pyramid”.
3. You can practice split training, thus placing more emphasis on the desired muscles.
4. Observe your “colleagues” and seek advice from them, especially if they are more experienced athletes. Other people's experience can also bear fruit.
5. Limit weights should not be used, the optimal number of repetitions is 8-12 times, the number of approaches is 3-4.

In case of stagnation in this group, the advice of a coach will be useful.

Conclusion

It is not enough to know how to increase biceps - this will require long and painstaking work. This goal is achieved by trial and error, since humanity has come up with many different complexes, and each bodybuilder selects the one that is acceptable to him personally. Everything is explained by the individuality of each organism.

You are thin flabby arms with weak muscles? If you eat high protein foods and exercise daily physical exercise, then your arms will very quickly become strong and muscular! Many people prefer to study in gym, however, you can train at home without any sports equipment. Exercise regularly and you will reach your goal much faster than expected!

Steps

Part 1

Start with light weights and increase them over time. There should be enough weight for the exercise to be effective, but at the same time you should be able to lift it. If you find it difficult to complete a certain number of repetitions, choose a lighter weight and keep training! Too much heavy weight may cause injury.

Train your biceps. The biceps are considered the “largest” part of the upper half of the arm. And this is a really important part to train in order to have big hands!

• Perform arm curls. Choose a weight that is heavy enough that you can lift it several times. Sit on a bench, lean forward and place your elbow on your leg near your knee. Take a dumbbell, straighten your arm so that your forearm is parallel to the floor, and then lift the dumbbell toward your chest. In this case, the elbow should remain on the knee at all times. Repeat the exercise 10 times.

1. Train your shoulders. A person with big hands should also have big shoulders. This is an important part of having big hands that is often overlooked. When training your shoulders, make sure your back remains straight, otherwise you may get injured!

   Train your triceps, which are located on the back of your upper arm. These are very important muscles, but they often receive significantly less attention than the biceps. However, strong triceps are just as important for arm development!

   • Perform two sets of overhead dumbbell extensions, one for each arm. Choose a dumbbell with a medium weight. Lean forward slightly, keeping your back straight and your knees slightly bent, and bring the dumbbell back behind your head, bending your elbow. Then straighten your arm above your head and bend it back again. Repeat the exercise 10 times for each hand.

2. Train other parts of your body. A man with developed muscular arms and thin weak legs looks rather strange. Regularly train the muscles not only of the arms, but also of other parts of the body: legs, back and chest. Many people believe that it is convenient to set aside certain days to train different muscle groups.

   • For example, Monday and Thursday can be reserved for training your arms, Tuesday and Friday can be dedicated to your legs, and Wednesday and Saturday can be reserved for your back and chest muscles.
   • Set aside at least one day a week for rest. For muscles to grow and strengthen, they need time to rest and recover.

3. Train your shoulder muscles without dumbbells with elevated push-ups. At the same time, place your feet on a chair, gymnastic ball or box and do push-ups 10 times in one set. Keep your back and legs straight to avoid injury.

   To train your triceps without dumbbells, do bench push-ups. Choose a suitable bench, sit on it, rest your palms on the sides of your body and stretch your legs in front of you. Slowly lower yourself down from the bench, leaning on your hands. Then straighten your arms and lift your body, then bend your arms again and lower yourself down. Do not sit on the ground and do not help yourself with your legs, otherwise the exercise will be less effective.

Part 3

Eat foods that are appropriate for your goals. If you want to build muscle, you should eat plenty of protein. Research has shown that protein foods accelerate muscle growth. The reason is simple: your body uses proteins to create muscle tissue. The more protein he gets, the faster his muscles grow. When you start exercising regularly, you need to consume enough protein to get quick results.

Eat protein-rich foods. Think about what kind of food you prefer. Does it have a lot of proteins? For example, lean beef is an excellent source of protein. 120 grams of lean ground beef contains 30 grams of protein. If you like lean beef, try eating it more often. If you don't eat meat, an excellent source of protein is quinoa, which contains 8 grams of protein in one glass (200 grams).

Eat more healthy foods. If you are trying to build muscle, you should provide your body with building materials. This means you need to eat significantly more calories than usual. To determine the number of calories you need, multiply your weight by 44. For example, a person weighing 75 kilograms will need 3,300 calories daily to build muscle.

Part 4

• Start with low loads and gradually increase them over time. Don't use too much weight to look impressive - you'll only hurt yourself and won't impress anyone.
• There are hundreds of other arm exercises that can be found online. Watch YouTube videos or join online forums to find out which exercises work best for you.

Warnings

• Be especially careful when exercising with weights: if the technique is incorrect, you can easily harm yourself.
• During the first 1-2 weeks your muscles will ache. Start with light loads.
• If you are an elderly person, you have excess weight or other health problems, consult your doctor first.
• Keep it in moderation. A slight burning sensation in your muscles is a good sign, but if you experience severe pain, stop exercising immediately.
• Don't do it heavy exercise by oneself. If you get injured, there will be no one to help you.

Biceps come first if you want to show off your muscles to someone. But how to pump up biceps? bigger size and is it possible to do this at home?

In one word - possible. Of course, it sounds too good to be true, but it is a fact. In order to pump up big biceps, you don’t need to go to the gym every day and you don’t even need to have special exercise equipment at home.

This doesn't mean that you shouldn't go to the gym or buy special exercise equipment for home. I mean that the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the gym

The arms themselves must first of all be strong, especially for guys, and this is a good reason to start training. In addition to increasing strength in your arms, you will get a visual effect that no other muscle in the body will give you. The fact is that except for the biceps, no muscles change shape as much when they contract.

They attract girls and give you confidence at a party. Big biceps attract the attention of even men as it makes them jealous.

The biceps is the biceps brachii muscle. The main function of the biceps is to flex the arm at the elbow joint.

The muscle that sits below your biceps and runs along your shoulder is called the triceps. Understand that the biceps are on top of the arm and the triceps are on the bottom.

It is clear that both muscles are very important and both muscles need to be worked. But when you stand in front of people, the first thing they will notice is your biceps. But if you want to increase the volume of your arms, then be sure to pay attention to training your triceps. They make up 2/3 of the total volume of the hand.

I'm going to tell you about two main types of biceps workouts at home that will help you get bigger. biceps muscles without huge weights.

Method 1: Lifting weights

Lift heavy things that you never even considered before.

Method 2: Using your own body weight

Use your body to apply tension to your muscles. Stuck somewhere with no way to get something? Use your weight.

But first, let's try to find a few things to pick up.

What to lift?

Lifting weights is possible thanks to the heavy things you have in your home. For example:

• Piles of heavy books
• plastic bottles with water,
• bags of rice,
• all sorts of canned goods in your pantry.

One of the best weights is several 3-liter bags of washing powder.

Some people use plastic milk or juice bottles as weights. But the caps of such bottles tend to pop off or leak. Washing tubs have special caps that are screwed on tightly. Thanks to the handles, you will firmly hold the eggplant when lifting it, making it best choice than those old and dusty encyclopedias from your grandmother's attic.

Do you have any empty eggplants? Then this is the best reason to start washing. Once you have two empty eggplants, start filling both with water until you reach the weight you want to lift.

To give the eggplants even more weight, you can run to the beach and pick up sand there to use instead of water. This will make the eggplant much heavier.

How much weight should you lift?

The weight you should lift depends on how many reps you can perform with it.

According to the standard, you should perform a maximum of 8-12 repetitions. It's not too little to cause injury and not too much to make the exercise more about endurance. Of course, you can do 6-10 reps, but I suggest you first hone some technique before you start.

To determine how much a particular object you will use in your lifting exercises should weigh, do 12 repetitions in one go.

Too easy - If you completed the set without much effort and feel that you could do more repetitions, then the weight is too light. Thanks to it, you will not build up big biceps.

Too hard - if after four reps you can't lift the weight, then it's too much weight for you. You need to lower it.

Ideal weight – If the first few reps are somewhat easy, but each subsequent rep gets progressively heavier, then this weight is just right.

At first, soreness will appear, that is, the muscles will ache very much, and you will not be able to lift weights. But don't worry, you are on your way to your goal. This feeling doesn't necessarily mean hypertrophy (an interesting word that means your muscles are growing). This is exactly the moment when you feel that your muscles have been subjected to strain and stress - this does not necessarily mean that they are growing, but you are definitely on the right track.

If you feel that you can handle a certain weight too easily, then the working weights need to be increased, otherwise the muscles simply will not grow or become stronger. They can certainly grow, but it will happen slowly and not as effectively as if you feel your muscles saying: “Damn, this weight is too heavy, we need to get much stronger to lift it.” In this case, real biceps growth will occur.

Biceps exercises at home

You need to always monitor and be aware of whether the weight you are lifting is heavy enough. Once you can easily lift the eggplants for more than 10-12 repetitions, this is a clear indicator that you need to increase their weight - add water or sand.

Bicep curls without additional weights

The most important and effective exercise The lift used to work the arms is called a biceps curl. Stand up straight with your arms at your sides and hold an eggplant in each hand. Your shoulders should remain in place and not move during the entire movement of your arms.

As you exhale, lift the eggplant with your right hand up in front of you and bring your hand to your right shoulder. You should flex your right biceps by rotating your wrist clockwise as you lift.

The moment your right hand comes close to your right shoulder, hold it in this position and squeeze it tightly for a few seconds, then exhale as you lower your hand with the eggplant all the way to the starting position.

Do 3 sets of 8-12 repetitions. Rest one and a half minutes between sets.

Tips and varieties

Lift one eggplant once, and then alternate hands each time you lift. Right hand, left hand and so on. If you count, then in total do 8-12 repetitions for each of the hands, in total you should get from 16 to 24 repetitions for both hands.
You can lift both eggplants at the same time and do 8-12 repetitions.

You can sit on a chair, sofa or bench instead of doing this exercise while sitting. The main thing is that nothing interferes with the movement of the arms in order to flex the biceps.

Bicep curls with a towel

This is a very effective exercise and very simple. You can do it almost anywhere.

If you are traveling and don't have heavy eggplants on hand, just use any bag or bag and a towel. Increasing your resistance weight is easy, just fill your bag with whatever you find around. Give it some weight.

How to do it?

Place a towel over the top strap of your backpack or bag. Grab the towel by the two edges with your hands and slowly twist the bag. Move up and rotate your arms so that at the top point (position) your palms are facing your shoulders.

Advice: When you reach the top point (position), try to turn your palms as far away from your body as possible and hold them in this position for a second or two. In this case, you should strain your hands very hard.

Concentrated curls with eggplants

For this variation of the biceps curl, which is also known as the biceps curl over the knee, you only need one bottle, bench, chair or sofa. Sit down in your chair and spread your legs wide, placing them on the floor.

Take the eggplant in your right hand and lean forward slightly so that your right elbow is pressed to the inside of your right thigh and lower your arm completely down.

The eggplant should be near your right ankle. For convenience, you can rest left hand on the left knee. As you exhale, flex your right bicep and lift your torso until your arm touches your chest. Hold your hand in this position for about a second, and then, as you inhale, lower the eggplant, returning to the starting position.

Perform 8 to 12 repetitions, and then switch to your left hand and continue working your left biceps in the same way.
As with the basic biceps curl, only the forearm should move. There is no need to swing your whole body to help yourself lift the eggplant.

Perform three sets of 8-12 repetitions on each arm.

Bodyweight biceps exercises

Not every workout involves using extraneous weights. You can build up your biceps just by using weights. own body as a burden.

Biceps curl with leg

To get started this exercise all you need is a chair, stool or sofa. Sit down on a chair. Place your right hand under left leg, while the thigh should be slightly higher than the knee.

Pull your leg up as high as you can with your hand. You should not help your leg muscles when lifting, so that it does not become too easy. Make sure you only use your arm muscles.

Over time, this exercise becomes easy, so to make it harder, raise your leg on a step. This will force your leg muscles to pull your arm down when you try to lift your leg up.

Perform a set of 8-12 repetitions, then switch to the other arm and leg. Do the same exercise.

Reverse grip pull-ups to the chin

Now let’s talk about how to pump up your biceps on the horizontal bar using a special reverse grip pull-up technique; by the way, this is the most effective basic movement for the biceps brachii muscle. You can install a horizontal bar for training right at home. If you have children, then the task becomes even easier. You can simply use their swing while the kids are busy with homework or going for a walk.

With your palms facing you, grab the bar with your hands slightly wider than shoulder-width apart.

In order to create an emphasis on the biceps, make sure that your palms are turned towards you. If your palms are facing away from you, then the emphasis will be more on the back muscles and less on the biceps muscles.

Pull yourself up so that your chin is on top of the bar. To do this, lift your own body weight by bending your arms until your chin is level with your hands.

There is no need to help yourself with pull-ups by rocking, resorting to so-called cheating. Be sure to keep your body as straight as possible as you perform the pull-up and keep your legs together. Correct technique: Rise up with a strong movement and slowly lower down under control, with your arms almost fully extended.

There is no need to strive to ensure that your arms are completely straight, and you hang like a monkey. You need to stop until your arms are fully extended at the elbow joint, so that the muscles are constantly under tension.

To keep your feet from touching the ground, between each pull-up, keep your knees bent so that they are behind you. From the outside, your body should resemble an inverted letter “L”.

How many repetitions should you do?

- This is a good basic exercise that pumps up not only the biceps, but also the back muscles. So do as many pull-ups as you can. Keep your body straight and not swaying.

Don't be lazy. Climb as high as possible. The more you train, the more reps you can do and your biceps will get bigger.

Rubber bands instead of weights

One inexpensive purchase you'll want to buy is a rubber band. You can do a lot various exercises with them, and they will all be very effective for biceps.

We will do biceps curls with a resistance band. At the same time, hold each end of the tourniquet with your hands so that its middle hangs down and touches the ground. Stand with your foot in the middle of the tourniquet and place your feet shoulder-width apart on the tourniquet.

Place your elbows on your sides and begin to bend your forearm toward your shoulders. Make sure you flex your biceps and pull your arms. rubber band all the way until your hands touch your shoulders.

Hold them in this position for several seconds, squeezing your hands tightly. Then you can lower your arms down, returning to the starting position.

Try using posing as a form of exercise as well. Keep your arms bent for 10 seconds, then relax them and wait a few seconds. Then repeat the exercise again. It is called isometric exercise, that is, constant muscle tension when the muscle is held in one position.

Advice: The main thing is to flex your muscles as much as possible. Try to concentrate at this time and imagine that you are trying to press your fists as close to your head as possible, as if you want them to touch your head.

Try to keep your biceps tense for more than a few seconds. You should feel exhausted. If your face shows agony, it means you are doing everything absolutely right. This is the moment when you realize that your biceps will grow.

Doing this posture exercise is a great way to strengthen your biceps immediately after a workout.

When you swing, you create microtraumas in the muscle fibers. This partial breakdown of muscle tissue is a normal result after exercise.

Muscles respond to microtrauma and create larger muscles.

You must eat right during recovery. During recovery, muscles require amino acids.

Amino acids are found in proteins. When you eat protein, your body breaks it down into usable amino acids. Your goal: Eat 2 to 2.6 grams of protein per 1 kg of your weight. For example, if a person weighs 72 kg, then this is about 142-187 grams of protein per day.

Try to divide your daily meals into 4-6 meals to fuel your body throughout the day.

Here is a list of several foods rich in protein:

• Poultry, such as chicken or turkey
• Fish meat, such as tuna or salmon
• Lean meat

Another good source of protein is whey protein isolate. You can consume this protein by mixing it with milk, water or making yourself a smoothie. You can also find other types of cocktails. But in terms of price-quality ratio, whey protein has the best indicator and its additional advantage is that it is suitable for use before and after training, since its absorption rate is faster than that of regular food and other types of protein.

If we talk about water, it is important to monitor the water balance in the body. Water maintains normal metabolic function, including muscle growth, which is 70% water. In fact, in the absence of normal fluid intake, catabolism can be caused. Catabolism, in turn, will contribute to muscle reduction.

Drink plenty of water to help your body absorb nutrients and stay hydrated during workouts and throughout the day.

Enjoy the pain

When you do the exercise, you may feel pain in your muscles. This is called sore throat.

The pain may appear a couple of hours after training and reach its peak after 48 hours. It all depends on the intensity of the workout. It may take up to 7 days for the pain to go away.

Krepatura is a good pain. It can happen not only to beginners, but also to experienced athletes.

Increasing the intensity and changing exercises can cause soreness.

I've been working out for twenty years and I always get muscle pain after chest workouts. But rarely do my biceps or triceps hurt.

Krepatura is a good pain, but pain from injuries is bad. Don't lift heavy weights too early. Train gradually. From small to large.

If you experience sharp pain in your biceps during exercise, consult your doctor.

It is advisable to consult a physician before starting any exercise or nutrition program.

How often to train biceps

If you train too often, it is not good.

As a rule, two workouts per week will be enough to increase the size of your biceps. You can also get a good effect from one workout if you work correctly.

Never work one muscle for several days in a row. This risks injury.

If your biceps have not fully recovered after training, and you will proceed to next training session, then this threatens to reduce them.

My advice: split up your workouts. One day you work on the biceps and muscles of the upper belt, on the other - on the legs and the entire bottom. You can do cardio workouts instead of legs. There are plenty of options.

Large, sculpted biceps are the dream of many men. To achieve it, they train without sparing themselves for several hours in the gym. This muscle is an integral part of a harmonious body.
You will learn how to pump up your biceps without using steroids. But first, let's figure out what “banks” are.

The biceps includes a pair of muscles that perform dual functions:

Brachial muscle. It originates from the middle of the arm in front, passes through the shoulder and attaches to the ulna. Its main function is to flex the elbow. Directly involved in elbow flexion, but not in supination.

2-head muscle of the shoulder. Includes a pair of heads starting at different locations on the scapula. The heads are connected on the radius, which can rotate. Its main function is to supinate the forearm and flex the elbow. The 2-major muscle is assisted by the semibrachial and brachialis muscles.

Why can't I pump up?

The most common mistake athletes make when pumping up their biceps is overtraining. Many
athletes, in an effort to quickly achieve the desired result, train for hours in gyms, doing one set after another of curls with dumbbells, with a barbell, on a machine. Most of these exercises are performed without any meaning, and as a result the athlete wastes time without achieving any results. To avoid this, you should train according to a specific program created by qualified specialists.

Another common reason why some people fail to increase the size of their cups is due to improper bending technique. You need to stand straight, pull your shoulders back and lower them down so that most of the load falls on your biceps.

Best exercises

So, we’ve sorted out the anatomy and the main mistakes. Now let's figure out how you can pump up your biceps in width. Below are exercises created by experienced fitness trainers to achieve maximum results after every visit to the gym.

Use only optimal technique and do not lift too much weight, so as not to harm your own health:

1. Curling arms with dumbbells, with a barbell. Grasp the barbell with a shoulder-width grip and press your elbows tightly to your sides. Concentrate all your attention on your biceps. Do bending with 100% amplitude, without wasting time resting at the highest point. Squeeze your biceps and return to your previous position.

2. To perform curls with dumbbells, stand straight, keep your hands squeezing the dumbbells strictly along your body. When bending your arms, try to rotate your wrists so that at the top point of the amplitude your palms are turned up and thumbs looked outside. At the extreme point, squeeze your muscles and return your arms to their original position.

3. Approximately in the middle of the training session, when the muscles are tired and competent exercise technique and balance are extremely important, use the Smith machine. Rest your chest on the elbow pad, with your arms hanging down. Using a shoulder-width grip, grab a moderately weighted barbell, lift it up and lower it.

4. Bent over dumbbell curls on a bench. This is an excellent special tool for gradual increase muscle mass. Set the bench slope to 45°. Lie with your back on the bench, and so that your shoulders are in contact with its surface. Raise and lower your arms straight with dumbbells. Repeat this about 10 times.

5. Flexion sitting position. Sit on the edge of the bench. Bend forward with a dumbbell, resting your elbow on your thigh. Bend your arm with the dumbbell toward your shoulder. Use the weight that is optimal for you, which you can not only lift, but also control. Don't help yourself with your shoulder, let your biceps do all the work.

6. Hammer Curls. Helps pump up the upper biceps. Lower the dumbbells along your torso, trying to keep your wrist motionless. Bend upward, squeeze your muscles, and then return to your previous position. Bending can be done alternately, with both hands at once.

Peculiarities

Beginners should not train daily, since muscles should be accustomed to loads gradually, and not immediately. For example, you can start with three training sessions over a week lasting 1 hour. We must not forget that you can get beautiful “cans” only through a large number of repetitions and exercises through strength. To increase the size of your biceps, do 8-13 repetitions.

To prevent muscle adaptation from occurring, alternate exercises after a couple of training sessions.
The most effective stimulating factor is a gradual increase in the load level. After 2-3 training sessions add weight. Just don’t overdo it, otherwise all your efforts will go to waste, but you don’t have to cut yourself any slack either. Conquer yourself, be persistent and the result will not take long to arrive!