How to build your arms with your own weight

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Big and strong arms are practically the # 1 goal for newcomers to bodybuilding. At the same time, more experienced athletes are not averse to increasing the strength and volume of the arm muscles. So, if working with weighting materials is not for you, but you want voluminous hands, Lifehacker tells you what to do.

Contrary to common misconception, it is impossible to pump up your arms separately from the whole body. The muscles of the arms make up approximately 5-15% (depending on the individual characteristics and the level of the athlete's fitness) of the total muscle mass and develop in conjunction with the rest of the muscles of the body.

On the other hand, the load that the hands receive during the performance of complex exercises is insufficient for active development and is inferior to narrowly focused work in efficiency.

Hand exercises should be performed no more than 2 times a week to avoid catabolic processes. Remember the need for recovery and relaxation for muscles, this will be the key to their strengthening and stable growth.

What to do to develop arm muscles

Speaking about the development of the muscles of the arms, we primarily mean exercises for the biceps and triceps: it is the growth of these muscle groups that is best reflected in the volume of the arms and makes you stronger.

Exercises for biceps

If you want to demonstrate your pumped-up body, the athlete first of all demonstrates the biceps. The biceps muscle of the shoulder, or rather its large volumes, is what both bodybuilders and turnstiles strive for.

1. Reverse Australian pull-ups

The technique of performing ordinary Australian pull-ups is probably familiar to you.

The reverse ones will be somewhat more difficult than the standard ones, the load is concentrated in the hands, the biceps are loaded the best.

You also grab the bar with a reverse grip, but hang with your back to it. You look at the floor, slowly raise yourself to the bar, and just as slowly lower yourself.

Your body should form a straight line from heel to shoulders, no bending should be allowed. This is the only way to achieve maximum efficiency when performing reverse Australian pull-ups.

2. Pull-ups with a narrow reverse grip

Classic biceps exercise. Many neglect it, and in vain. Taking the horizontal bar with a narrow reverse grip, do the pull-ups slowly, working out the biceps. And remember: no jerking.

3. Pull-ups with hands behind the back

An extremely rare exercise in which pull-ups are performed after you take a position with your back to the bar.

The execution technique can be seen here (watch from 5:50):

The exercise is worth mastering, it literally isolates the load, forcing the biceps to take on the entire weight of your body.

Do not forget about safety precautions.

4. Horizontal pull-ups

This exercise can also be difficult at first, but a little practice is enough and you will succeed.

Note that if you start to slide down while doing horizontal pull-ups, you need to lift your chest up to the bar again and start over from that position. This style of execution will allow you to better pump your biceps.

Triceps exercises

Some argue that triceps are exactly 75% of the volume of the muscles of the arms. Perhaps these numbers are slightly exaggerated, but arguing that triceps exercises are necessary to increase arm volume is simply silly. Here are several types of exercises that will make your triceps steel.

1. The rise in the prone position from the forearms

Another proof that the number of variations of push-ups is almost infinite, and the potential of this exercise is enormous. Push-ups can be performed at home, they do not require sports equipment.

And get ready for the fact that your muscles will simply burn with tension.

2. Push-ups in the back support (push-ups on the bench)

Classic triceps exercises. The legs may be on the floor when doing this, however, if you place them on a bench or stand opposite, the effect of push-ups will only increase.

3. Push-ups in the back support on one hand

A complicated version of the previous exercise for those who find push-ups in the back too easy. The technique is the same, only push-ups are performed on one hand, while you hold the other in front of your chest.

4. Korean passages

The exercise uses the entire upper body and abs, but the triceps are especially heavily loaded.

Recommended for those who have already perfectly mastered the basic exercises on the bar and are confident in their abilities. Observe safety precautions when performing.

Big and strong arms are not an easy but achievable goal, and exercises from this material will help you achieve it.

Don't forget to get enough rest after a hard workout.