How to build arm muscles

Having muscles on the arms makes a person look strong. In fact, many people who engage in physical labor have relatively developed arm muscles. From this point we can see that if you want to build muscles you need to persist in exercising for a long time. Moreover, not all exercise methods can train arm muscles. Only exercise methods that use arm strength are truly effective. So how do you train arm muscles?

1. Push-ups

When there are no barbells or dumbbells, push-ups can be considered the easiest way to train your chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding.

2. Breathing for the Bench Press

Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease. In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for the bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

3. Bench Press Speed

The use of fast contraction (1-2 seconds) and slow stretch (2-4 seconds) contradicts Wade's slow continuous tension rule (4 seconds of contraction time and 2 seconds of recovery and stretching time). The author's experience is that the recovery time should be the same as the contraction and lifting time (2 to 3 seconds). Lifting too fast or too slow means the weight you are lifting is inappropriate.

4. The influence of triceps on chest muscles

While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles. Generally, the weight of the bench press should be three times the weight of the triceps training.

5. Use the horizontal bar to do pull-ups behind the head

Do 4 sets a day, 5-8 reps per set, and gradually increase the number! If you don’t have a horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating a horizontal bar). This action may seem simple, but if you do it more often, it will be effective!

The above article gives a clear introduction on how to develop arm muscles, and I believe everyone has a clear idea of ​​it. During muscle training, you need to arrange your daily life reasonably. You cannot just focus on exercise and ignore your physical condition. Overwork is not advisable, and you must pay attention to scientific and reasonable exercise.