Which muscles does the arm bar train?

The arm bar is a common device for exercising arm muscles in our lives. It is in the shape of a thick stick with a thick spring in the middle that is very difficult to deform elastically. Therefore, if you want to bend an arm bar, you need to overcome the reaction force generated by the deformation of the spring on the arm bar. Use force again and again to stimulate the muscles in your arms, thereby achieving the purpose of exercising the muscles in your arms.

The arm strength stick is a device with handles on both ends and a strong spring in the middle.

The first muscles to be trained are the arm muscles (deltoids, biceps), which can enhance upper limb strength, followed by the chest muscles.

Exercise method:

Stand with your legs apart, bend your right elbow and bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand;

Stretch your arms upwards, bend the spring, then gradually relax it, and repeat several times;

Bend the springs forward with both arms and then gradually relax them;

Bend your body downward and bend your arms into springs;

Extend your arms behind you, hold the spring tightly, and then stretch them downward to gradually bend the spring.

Arm bars have an auxiliary effect on the pectoralis major, but the effect is not obvious. Doing push-ups or bench presses with dumbbells (they must be heavy, or use barbells) are the best ways to train the pectoralis major. It is best to feel muscle soreness each time. Remember not to do it every day (see carefully, your method is wrong). Every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue. To put it bluntly, muscles grow when you are resting after anaerobic exercise. Only by exercising scientifically can you have perfect muscles.

Why are there only 15 rules for arm training, and not 5, 10, or 20? Because these 15 are the most practical and important rules, and are the summary of my many years of training experience. Young people all want to have strong arms, because arms are an attractive feature and people always notice them first. For this reason, I would like to recommend these 15 rules that I follow to my young friends who love bodybuilding.

1. Concentrate your mind: focus only on the part you are training - your arms. When you start training, feel as if your entire body is made up of your arms. The only thing to do is to contract, stretch, and forget about everything else in life. The most important thing at this time is to bulge your arm muscles.

2. Full range of motion: In training, if you use a 1/4 range of motion or a 1/2 range of motion, you are just wasting time. One thing must be clear: give the muscles the appropriate intensity so that they are stimulated to the maximum extent. The growth of muscle fibers can only be achieved by fully exerting their function - full range of contraction and extension.

3. Use forced repetitions after having a certain foundation: Before starting to use forced repetitions, two conditions are required: (l) Have a certain arm circumference. (2) Have a good training partner. Without these two conditions, you can tear your biceps or injure your elbow. If you have 2 years of training experience, have good biceps and triceps, and are able to handle heavy weights, then forced reps are a good strategy for growing your arms.

4. Don’t overtrain: I see some people who train, train, and train hard without ever taking a break. The biceps and triceps are smaller muscles that are easy to reach a peak when trained, and if overtrained, it will be counterproductive. It is recommended to train your arms once a week. If you are an experienced athlete, you can train 15 sets for each muscle, but the number of times is crucial for the arms. I always keep it at 10-12 times per set.

5. Don't be fooled by compliments: When people at the gym compliment you on how great your arms are, don't take them seriously because it will only make you feel like you don't need to train as hard. Be honest with yourself, be strict with yourself, and strive to make greater progress.

6. Patience and perseverance: Don't spend all day thinking about how fast your arms will grow. We should face the reality and understand that the growth of arm circumference is a slow process. As long as you follow these 15 rules and train hard, your arm circumference will inevitably increase. Remember, this is something I've learned over 15 years.

7. Do each exercise to the limit: Correct a misconception: muscle growth can be achieved by completing each set of exercises with ease. You should focus your stress on your muscles, not your joints. Joint pain is a sign that you should better control the weight to squeeze the muscles and move through the full range of motion. You can ask someone to help you with the last few forced reps.

8. Increase training weight: In your initial bodybuilding training, you should use a moderate intensity. Once you have a certain foundation, you should increase the weight to gain higher quality muscles.

9. Don't use weights that you can't handle: Those who want to attract others' attention by using heavy weights are stupid. Because it is easy to get hurt doing this. Training should be smarter.

10. Keep your arm muscles relaxed: Stretch your arm muscles before each training to allow blood to circulate fully and flow into the training area. You should also stretch your muscles between sets to avoid muscle injuries. In fact, the more blood there is in your muscles, the more nutrients they get.

11. Train the biceps, triceps and forearm muscles together: This is a principle that echoes the previous rule. Keeping your arms fully filled with blood can help you train longer. If you train other parts of your body at the same time, blood will be drawn away from your arms. Some people train their biceps and back muscles, triceps and pectoral muscles together, but this does not provide the arms with the most suitable conditions for growth.

12. Take a day off after arm training: Few parts of the body are under as much stress as the arms, because they use force to do any movement. The biceps and triceps are a pair of related muscles that fatigue easily and require adequate rest to recover. Give them a good rest day to get some real growth.

13. Don't be discouraged and don't do anything stupid: not everyone can have an arm circumference of 59 cm (upper), you should face reality. If you let delusions take over you, you will hurt yourself in training. Being depressed can make the situation worse and can even end your bodybuilding career. There is a big gap between reality and dreams, and hard training will bring you rich rewards. Almost cruel training will make you achieve your original dream. Once you achieve that, you’ll be proud that no one can do it as well as you.

14. Expand your imagination: When training your arms, imagine the tendon of your biceps as an unbreakable steel cable and your triceps as a striped steak. You have to connect your mind and your muscles. This works very well.

15. Enjoy the fun of training: Arm muscles are the muscles that people want to see, so when you train them, you should fully enjoy the fun of it and believe that you will bring others mountain-like biceps and bull-hoof-like triceps. When someone asks you to show off your muscles, you will show off your beautiful biceps without hesitation.