So that you can abbreviate your way to more muscular arms a little, we present you in the following article 10 appropriate training tips.

Tip 1 - Exercise biceps and triceps while sitting

To optimally isolate the target muscles during exercise, you should do both the triceps and biceps exercises while sitting, as you will not be embarrassed to work with your upper body or legs. In addition, you have more energy at your disposal for the actual exercise because you no longer have to expend any strength to stabilize your body and thus be able to do more, resulting in a greater training stimulus.

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Tip 2 - Pump up your arms

There are many reasons to give your arms a special treatment in the form of pump sets. Before the actual work sets, a pump set with 20-25 easy repetitions is useful to prepare as many muscle fibers for the upcoming load, so that within the working sets a large part of the fibers can be involved in the development of force. Following the work sets, it is worthwhile to continue to apply a pump set, as you pump blood into the muscles once more, which supplies them with essential nutrients, thus optimizing the initiation of the regeneration process.

Tip 3 - Pull-ups are the key

Hardly any other exercise is as well suited to developing a massive biceps and strong forearms as pull ups. Not least because of this fact, well-built gymnasts perform pull-ups. In order to optimally address your biceps, in addition to classic pull-ups in the broad upper grip, you should occasionally switch to the variant in the narrow undergrip.

Tip 4 - Eccentric training is particularly effective

As the name implies, in eccentric training, you concentrate on the eccentric and negative movement phases, which has the added benefit of heavily recruiting numerous muscle fibers that are not very active in the concentric movement phase. In practice, you're using a weight that's 50 percent higher than your normal workout weight, so you'll need a workout partner to effectively apply this intensity technique. This helps you during the concentric movement, whereupon you release the weight as slowly as possible.

Tip 5 - Isometric stress promotes hypertrophy

While isometric training is not necessarily the ideal muscle-building choice, you still benefit from the combination of both. In order to benefit optimally from the isometric load during your training, you should perform a static stop position in the middle of the movement as well as at the point of the strongest contraction for at least 30 seconds following the last working set. which are primarily responsible for the development of isometric force to move to growth.

Tip 6 - Use rubber bands

If you use rubber bands during the dumbbell workout, you not only benefit from the fact that the strain increases due to the elastic pulling force of the ligaments, but also develop a significantly better muscle sensation, especially in the area of ​​the maximum possible contraction, which is much more supple for setting Hypertrophierize is essential.

Tip 7 - Increase your training frequency

If you have problems with adding mass to your arms as part of your normal exercise program, you should think about exercising your arms more often, but to a much lesser extent, per workout unit. In practice, this means that you complete four sets of biceps and triceps each workout, rather than having a single arm day.

Tip 8 - Small Dumbbells for Great Success?

Instead of performing exercises like preacher curls ambidextrous with a heavy weight dumbbell, you should do it with one hand with a correspondingly lighter weight, which is much more effective, since in this context both your biceps and forearm muscles will become noticeable, especially with the added need for stabilization be claimed more.

Tip 9 - Take advantage of the principle of pre-fatigue

Already Arnold Schwarzenegger used the principle of pre-fatigue to train his arms as effectively as possible. In practice practice, you begin your workout with an isolation exercise before moving on to the basics, which means that the biceps, for example, in pull-ups, are significantly more stressed in their entirety.

Tip 10 - Exploit the possibilities of the musculature

To maximize the development of your muscles, strain them as much as possible in the extended and contracted position as well as in the middle of the movement, and therefore incorporate a corresponding exercise into your workout for each of these phases. An exemplary bicep workout might look like this:

  • Stretch position - inverted curls
  • Mid position - barbell curls standing up
  • Maximum contraction - concentration curls
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