How to train arm muscles

Maybe many of us want to increase our arm muscles, but we don’t know much about some methods. We can use push-ups to strengthen our arm muscles. This is the simplest, safest and most effective method. We can also do some pull-ups, which are also very good exercise methods. Let’s get familiar with how to train our arm muscles.

The arm muscles mainly include the biceps and triceps. You can exercise your biceps by lifting buckets. Just add water or other objects into the bucket to increase the weight of the bucket, and then do curls to exercise your biceps. For your triceps, do narrow-grip push-ups.

Exercise method:

Biceps: Dumbbell single-arm curl, curl (6 sets each)

Triceps: 3 to 8 sets of narrow-grip push-ups, about 10 to 15 reps in each set.

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can add the weight of the bucket to a load of 8 to 12RM and do about 8 to 12 reps in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise.

The above-mentioned method of arm muscle training can help us achieve a very good training effect. At the same time, we must pay attention to eating less high-calorie foods in our daily life, otherwise it may cause obesity problems and reduce our own training effects, which should cause special attention.