Training programsHands on
Only the most diligent athletes using unique training regimens have had the most outstanding arms in bodybuilding. Follow the advice of heroes of the past and pump up spectacular arms!
Part 1
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Austrian Alps
How did Arnold Schwarzenegger create his fantastic biceps? The key is hard work. Lots of hard work.
Arnold Schwarzenegger's biceps are perhaps the most famous in human history, and deservedly so. At that time (late 60s - mid 70s), with a girth of 56 cm, they were not only the largest, but also had the most perfect shape.
Arnold trained according to a simple and “brutal” program, the basis of which was basic exercises, which, in his opinion, worked great for building muscle mass, as well as some isolation exercises.
The barbell curl with cheating (incorporating other muscle groups into the exercise) was a favorite exercise that Arnold had included in his training regimen since he was a teenager. He once said, “The barbell curl with cheating is second to none in terms of muscle growth.”
Likewise, Arnold liked to use incline dumbbell curls. He set the bench at a 45° angle to get maximum biceps stretch.
Schwarzenegger considered concentrated biceps curls with one arm to be the main exercise to help raise the top of the biceps. Although the shape of a person's biceps is largely determined by genetics, concentrated curls do target the outer head of the biceps muscle, which is responsible for the height of the biceps when curled.
The “Austrian Oak” (as Schwarzenegger liked to call himself) “honed” his biceps by doing alternate dumbbell curls while standing, an exercise he sometimes performed using a device called an “arm blaster.” This device helped him lock his elbows to his sides, which further isolated his biceps.
He performed 20 to 26 sets of this grueling workout twice a week - on Tuesday and Friday evenings.
Program for the hands of Arnold Schwarzenegger
Barbell curls with cheating
6
sets of
8
reps
Alternating dumbbell curls on an incline bench 6
sets of
8
reps
Seated concentrated biceps curls 5
sets of
10
reps
Alternating dumbbell curls for biceps 5
sets of
10
reps
Warm-up and stretching
Attention! Don't discount warming up before exercise and stretching after. This will prevent you from injuries, sprains and discomfort in the gym.
Warm-up
Warm-up is needed to warm up your joints and muscles.
- Start with the neck - careful turns and tilts of the head forward, backward, left and right.
- Then roll your shoulders back and forth.
- Move to the elbow joint, making circular movements with your forearms.
- Twist your brushes clockwise and counterclockwise.
- Rotations of the pelvis, legs, knees and feet will prepare the lower body for the workout.
- Finish by spending 8-10 minutes on the treadmill or elliptical machine. Keep it at an easy pace.
Stretching
Stretching is the key to a successful workout. She logically completes the set of exercises. It is especially important to stretch for girls and women; it allows them to develop flexibility and achieve beautiful shapes.
Let's look at the main rules of stretching:
- You need to pull the muscles smoothly, gradually, without sudden movements or excessive pressure.
- A little pain in the stretched muscle is acceptable, but sharp pain is a signal to stop stretching immediately.
- Each pose must be held for 20-30 seconds.
- Don't forget to breathe deeply and freely, muscles need oxygen.
- Focus on the muscle group you just trained.
- The result will not be visible immediately, please be patient. Soon you will notice how you become more flexible and flexible.
Grip training
Practice and make your handshake killer. Author: Jedd Johnson
Jedd Johnson is a grip strength competition coach from northeastern Pennsylvania. He performs two-hand pinch grip deadlifts with a weight of 100 kg. He is also a co-owner of The Diesel Crew, a sports advice company.
You won't be able to build your wrist muscles the same way you can your abs or biceps, but there are plenty of reasons to train your grip.
Use this technique to make your arms as strong as bear paws.
Practice one of the following exercises at the end of your workout.
Holding plates with a pinch grip
Place two barbell plates of the same size on the floor and hold them with your thumb on one side and your other fingers on the other side.
Press the plates together and lift them off the floor as if you were doing a deadlift. Hold them in front of you for some time.
Perform 3-5 approaches. To make the exercise harder, thread a chain through the holes in the plates and rotate your wrists.
Rotating the sledgehammer
Tie a belt or rope to a 1.25 kg barbell plate. Tie a sledge hammer to the other end (the longer the handle, the harder the exercise).
With both hands, hold the sledgehammer by the end of the handle at waist level. While holding the sledgehammer parallel to the floor, rotate the handle so that the belt wraps around it and thus forces the pancake to rise.
Continue until the plate touches the handle, and then unwind the belt in the opposite direction. This is considered one approach. Change the direction of rotation in each approach, as well as the arm, which should be in a position in front of you. Do two to three sets on each arm.
The exercise trains wrist flexion and extension, forcing you to overcome leverage, which strengthens the wrist in many ways.
Curling arms with plates
Grab a 5kg barbell plate with a pinch grip.
Bend your arm holding the plate as usual, but keep your wrist straight—don't let it bend under the weight. Increase the weight to two plates, and then to 10 kg. Perform 3-5 sets of 3-5 repetitions on each arm.
Traditions
The event is dedicated to hygiene; traditionally, mass hand washing is organized on this day. It is important to convey the importance of this hygiene procedure. For this reason, on October 15 people take part in actions, rallies and processions dedicated to hand washing. They try to inform passersby that it is important to wash their hands every time before eating and after using the toilet and how to do it correctly.
Information campaigns are also carried out in the media. Public figures, doctors, medical workers, and publicists speak out and explain how to wash your hands correctly and what the consequences are if you don’t do it. Various instructions and brochures describing proper hand washing are distributed to passers-by on the streets.
Make the most of it
Extreme workout for extreme muscle volume and arm strength. Author: Derek Poundstone, America's Strongest Man winner 2007, 2009, 2010
Hard work and a good plan are the ingredients for success in any area of life. And if you are able to do the work, I will offer you a plan.
My between-event arm workout plan is designed to strengthen my triceps (by doing 150-pound overhead presses) and biceps (by doing 86-ton train pulls).
Let's start with triceps exercises, focusing on making sure that the movement is performed by the triceps and not by the muscles of the back, shoulders or chest.
Heavy weights are a must to put enough stress on the triceps and make them stronger.
Next, perform extensions to isolate the triceps and stimulate growth in each muscle fiber.
We then “toughen” our arms with pain tolerance training using dumbbells and cables.
Curling your arms with dumbbells with constant muscle tension and no rest at the top or bottom of the amplitude will help keep your muscles tight.
Program in the hands of Derek Poundstone
Floor press 3
set of
8
reps
Triceps extension on the upper block 3
set of
12
reps
Barbell curls for biceps at least 50 reps, aiming for 100
2
sets of
50
reps
Hammer grip dumbbell curls 3
set of
15
reps
Rope pull with load: 3 sets
Main conclusions
Arm exercises in the gym for men can be varied. Classes must meet the athlete’s goals, level of training and other factors. It’s better to start with multi-joint movements and end with isolated ones; you can use special simulators.
It is best to change your training plan from time to time. This will ensure minimal muscle adaptation to the load and will stimulate the development of muscle tissue for as long as possible. However, it is always worth remembering the general principles of exercise, as well as nutrition and rest.
Matt Kroshaleski
Swing according to the “pyramid” scheme with a permanent resident of the “Muscles and Fitness” resource, crazy about games with iron.
MuscleTech-sponsored athlete Matt Kroshaleski, one of the strongest powerlifters in history, decided to try his talents in the field of bodybuilding. And if we consider his new figure as an indicator, then the training methods he uses are what we need!
Kroc, known for his now unpopular high-intensity garage workouts, uses longer workouts than most to force his muscles to grow.
His program is based on several basic exercises, the number of repetitions of which is performed in a pyramid-like pattern. A unique element is added at the end: a triple drop set, performed as the final set of each exercise.
To do this, reduce the weight by 20-25% in each subsequent set, performed without rest. Then push yourself through three quick sets without rest until you are completely exhausted. “This will cause a ton of blood to rush into your arms,” says Kroszaleski, “stretching the fascia and making room for new muscle cells to grow.”
As you complete the first three sets, increase the weight on each exercise. Start with a weight that you can perform a high number of reps with, then add enough weight so that each set is challenging enough, but not so difficult that you become exhausted before you finish the target number of reps.
Program in the hands of Matt Kroshaleski
Close grip bench press triple drop set in the last set
4
sets of
10, 8, 6, max.
repetitions
Triceps extension on the upper block triple drop set in the last set
4
sets of
15, 12, 8, max.
repetitions
French bench press triple drop set in the last set
4
sets of
15, 12, 8, max.
repetitions
Bench push-ups from behind the back 1
set of
100
repetitions
Barbell curls for biceps triple drop set in the last approach
4
sets of
20, 15, 10, max.
repetitions
EZ-barbell biceps curl on a Scott bench, triple drop set in the last set,
4
sets of
20, 15, 10, max.
repetitions
Biceps curl with forward bend triple drop set in the last set
4
sets of
20, 15, 10, max.
repetitions
Biceps curl on a block in a lying position triple drop set in the last set
4
sets of
20, 15, 10, max.
repetitions
Part 1
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Tips from professional athletes
Professional athletes and trainers working in the field of fitness and bodybuilding recommend not focusing only on arm training, but devoting time to developing the whole body.
At the initial stage, not much time is devoted to the hands, but over time, when classes become more complex and professional, a clearer division into muscle groups begins, and the emphasis moves from basic movements to isolating ones. But it all depends on the goals set and a number of factors, ranging from metabolism to the individual characteristics of the body.
Viktor Borisov, bodybuilder
Russian bodybuilding and fitness champion Viktor Borisov claims that arm training needs to be approached individually. Beginners should not have a separate “arm day,” especially if the goal of the exercise is to gain muscle mass. 2-3 exercises for biceps and triceps will be enough. More professional athletes are advised to proceed from individual characteristics, depending on the development of one or another part of the arms.
Yuri Spasokukotsky, coach
A well-known fitness trainer recommends that beginners exercise adequately and select the load depending on their level of training. You can separate your arms on a separate day or combine biceps and triceps with other parts of the body. In this case, arm exercises are performed at the end of the day, the heavier, basic ones are done first.
Alexander Shchukin, bodybuilder
The owner of a number of bodybuilding titles advises proceeding from personal data. There is no point in training your arms too often; the muscles must have time to recover. But more advanced athletes should increase the complexity of the program to shock the muscles and stimulate their subsequent growth.
