How to develop an arm training plan?

Boys all hope to have very strong arm strength. If there are very obvious muscles on their arms, they will appear very powerful and manly, and will be more attractive to the opposite sex. Especially for those who engage in professional sports, it is very important to have strong arm strength. However, exercising arm strength is not a matter of overnight. It requires long-term persistence and a reasonable plan.

Arm training program:

Typically, arm exercises target the biceps and triceps. You can combine these two together as a superset, or you can do them in one workout.

Now let's talk about the training movements for the triceps. Today we have shared two training movements for the triceps, but generally speaking, you should complete at least 3 training movements.

Zipper push down

Seated bent-arm overhead extension

Reverse grip zipper push down

Each training exercise should be completed at least 4 sets, 15-20 times each set!

suggestion

If you are able, you need to do the last set of each of the three movements to exhaustion. If you feel you can only do a small number of sets to exhaustion, then choose the last two movements and practice them to exhaustion. The first one can be completely performed using the pyramid training method, starting from small to large weights.

For the second and third movements, you can start with a heavier weight and then use an inverted pyramid formation for training. When you move to light weights, you can do exhaustion sets of 20-30 times. The purpose is to consume the remaining strength of the target muscle groups.

Biceps Action

Crank Zipper Curl

Crank barbell incline curl

Alternating Dumbbell Curls

These three movements should also be performed in at least 4 sets, 12-15 times each.

Since these are smaller muscle groups, they can be repeated many times to fully stimulate them.

Please control the rest time for all arm training movements within 1 minute. Small muscle groups are more resistant to training, so the rest time should not be too long. Sometimes 30 seconds is enough. Especially for those muscle friends who train less intensely, the rest time can be shortened.

Regarding the number of training sets, it is not necessary to do 4 sets. It needs to be adjusted according to the actual situation. It can also be increased to 6 times or even 8 times. 4 sets is the most basic number of training times!

Regarding weight, it is best to complete the training with the maximum weight while ensuring that the movement does not become deformed. Don't deliberately challenge yourself with heavy weights, but your movements are already seriously deformed. Such training will increase the risk of injury.