A man's greatest charm is to have a muscular physique, which is of course inseparable from arm embellishment.

From the principle of muscle growth, there is a misunderstanding regarding muscle growth: 'The heavier the weight, the greater the promotion of muscle growth.' Practice proves that this is only one factor, besides which, movements, training plans, unilateral training, and muscle stretching will all affect arm circumference growth.

1Free Weight and Cable Combination

In arm training, the training of free weights is indispensable, but cable rope exercises should also assist in it. It can give the target muscle additional tension, better exercise the target, and concentrate the exercise intention on muscle contraction. In slow training, it makes the muscle contraction sensation stronger.

2Muscle Stretching

To achieve good results in arm training, it is inseparable from the stretching of fascia. Before training, conducting muscle warm-up and post-exercise stretching will activate the tissues around the muscles, increase the range of movement, and enhance the flexibility of joints, tendons, and connective tissues, thereby improving arm training effectiveness.

3Unilateral Training is Essential

During arm training, the phenomenon of imbalance between the left and right arms frequently occurs. To reduce this situation, in arm training, unilateral training is added, which is more conducive to the overall improvement of both arms.

4Weight Selection Should Not Be Blindly

Many friends have a good reaction to heavy weight training, but relying solely on heavy weight will only stimulate fast muscle fibers to a certain extent, and to stimulate slow fibers, it still needs high-rep repetition to promote overall arm growth. For example, we do 4 sets of exercises, and the repetition number can choose incremental or decremental.

5During Exercise, Train Large Muscles First

Everyone knows that the triceps muscle occupies a large position in the arm muscles, so when training, we first practice this muscle, because at the beginning, people's physical strength, energy, and fitness excitement are very high, which can further improve the training effect.

6Perform Supersets

Every training will enter a plateau stage. To better promote arm growth, we need to break through the status quo and give the arm muscles new stimulation. At this time, we need to combine triceps and biceps together for training, using a decreasing combination, so that the muscles reach exhaustion.

Below, we share a few arm training methods

The first action: Barbell Overhead Triceps Extension (strengthening the biceps)

▪ Stand or sit, hand holding the barbell over the head, arm elbows slightly bent, arms located on either side of the ears.

▪ Slowly bend the elbow to bend towards the back of the neck, the weight is lowered to the bottom point for a 1-second pause.

▪ Then slowly straighten back to the starting point.

The second action: Dumbbell Concentration Curl (strengthening the biceps)

▪ Feet shoulder-width apart, chest up, hands holding the bell, side to the body.

▪ Biceps muscle contraction, lift the dumbbell upwards, the highest point pause for a moment.

▪ Then slowly return to the original position, the action repeats.

The third action: Rope Arm Extension (strengthening the biceps)

▪ Feet shoulder-width apart, maintain body stability, body slightly leaning forward, keep the center of gravity neutral.

▪ Tighten the abdomen, pull the arms downwards to lower the weight, the upper arm should be close to the trunk, the elbow cannot move forward.

▪ Pause at the top for 1 second, then continue to repeat the action.

The fourth action: Supersets Exercise (Barbell Triceps Extension + Standing Barbell Curl)

The above explanations should bring help to friends to know what method to use to build thicker arms.