The hands play a special role in the beauty of the body, but they are at the same time the most difficult area for gaining muscle mass.
Want to build big and powerful muscular arms? Wondering if you can do it at a fast pace?
Let’s take a look at how to build arm muscles fast using 9 main rules that will help pump up the large and powerful muscles of the hands.
Rule #1. Warm-up Very Well Before Your Arm Workout
First of all, you need to warm up well your arm muscles before you actually proceed with your arms workout.
Otherwise, you risk getting an injury that will knock you out of the schedule for a long time.
On any day of the workout, you want to carefully perform warm-up stretching exercises. Focus on warming up a specific muscle group.
Rule #2. Don’t Neglect Other Muscle Groups
Few novice athletes know that small muscle groups, such as biceps and triceps, grow together with large muscle groups.
This means that when you train your legs, back, or chest, you create room for growth in your arms, too.
This is precisely the mistake of many beginners who devote a large amount of time to training their hands, forgetting about more important groups in their bodies.
Rule #3. Biceps + Triceps = In One Workout
Remember, that it is extremely important to train your biceps and triceps in the same workout.
This will give you the best effect in the growth of muscle mass of the hands.
Start your workout with biceps, and then switch to triceps, combine triceps and biceps exercises in one workout.
Otherwise, your training program will be ineffective.
Also note, that it is important to start specifically with biceps and after that, switch to triceps, and not vice versa.
Otherwise, the triceps will limit the strength in biceps lifts.
Rule #4. Focus on Compound Exercises
In order for your muscle mass to grow several times faster, use compound exercises.
You want to perform compound exercises at the beginning of a workout, while there is enough energy in the body.
After you have completed compound exercises (such as barbell curls, close grip bench press, dips, alternate dumbbell curls, underhand pull-ups, etc.), you can close the workout with a lighter load.
Only in this way, you can get a good result from your training process.
Rule #5. Pay a Special Attention to the Brachialis Muscle
If you want your biceps to look amazing, then you want to pay attention to training such a muscle as the brachialis.
If you do that, your biceps will look longer and with a full shape.
The most effective exercises for its development are hammer curls and also, bending the arms with a reverse grip.
Rule #6. Train to Failure
It is necessary that each of your workouts ends with muscle failure of the hands, otherwise, muscle growth will be minimal.
The fact is that the hands are a more developed area, which requires more intense training.
Therefore, it is important to always train them to failure. Only in this way, an increase in muscle volume can be achieved.
Note: In weight training, “train to failure” is a term used to describe the point at which whatever part of your body you are working out, it literally gives out and you physically can’t properly complete another repetition. If doing another repetition is possible, you haven’t reached muscle failure.
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Rule #7. Increase Muscle Tension
In bodybuilding, it is always good to strive to conquer new heights on the working scale. At each workout, try to increase muscle tension.
Even 1 kg can play a role in muscle growth.
However, at the same time, you want to be attentive because it is important to not lose the technique of performing exercises.
Perform all movements smoothly and evenly, otherwise, you risk not only slowing down the growth of muscle mass of the hands but also get problems with the joints.
Rule #8. Make Sure You Stretch the Workout Muscles Properly During and At the End of the Training
It is imperative to stretch the muscles after each working approach to improve blood circulation. Use support bars to extend the working arm as much as possible.
Repeat the exercise with different hands. It is also best to finish your arm workout training with stretching exercises.
Rule #9. Train Your Legs
If you want to have big and powerful hands, train your legs! This is especially true for natural bodybuilders.
The legs are the largest muscle group. When you regularly train your legs it gives you the greatest release of anabolic hormones, which in turn has a positive effect on the growth of all muscles, including the arms.
Build Arm Muscles Fast. Is This Really Possible?
A beautiful athletic body is the pride of its owner, therefore, many people go in for sports. Today, an active lifestyle is the key to success.
However, you must always combine a reasonable approach to training and proper sports nutrition.
The above-mentioned rules have helped me a lot to achieve my results in arms development.
If you are eventually interested, the best result that I have achieved is 48/49 cm size of biceps in diameter (I was crazy targeting Arnold’s size of 52/55 cm).
To mention, that I am predominantly a Mesomorph body type, 0nly 174 cm in height and around 90 kilos.
Due to this, I even encountered a problem when buying my shirts. But, this is completely another story…
Is it possible to build arm muscles fast? Damn, no. It requires a lot of training and dedication. But the result you achieve in the end, worths the effort.
I hope you have enjoyed reading this article and now, you know better how to build arm muscles fast.
If you have any questions or thoughts about the above aspects, or you have something to add or share your story, please leave them in the comments section below and I will get back to you asap.
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All the best,