Below are a few factors to consider when training arms and determining if your workouts are setting you up for optimal biceps, triceps, and forearms hypertrophy. Performing as little as sets per week can also suffice for some lifters who are performing a lot of pressing, as the triceps are also responsible for this movement.
Loading used for training the triceps can be done in the light , moderate , and heavy rep ranges , however it is suggested that a mixture of the three are used throughout a training program, starting with heavier lifts first if multiple rep ranges are used in one day.
The key focus, however, should be on maximizing range of motion when training the triceps. Often, individuals will sacrifice a deep muscular strength and high amounts of tension on the muscle for fast-paced, partial range of motion reps.
This may be due to using too much weight, or simply not understanding movmnt technique. Nonetheless, a full range of motion is key, with complete extension of the elbow and an intense isometric contraction at the top of the movement is highly effective at increase triceps growth. If you are not feeling the local fatigue within the muscle, you are most likely going too fast, too heavy, or not using a full range of motion.
How Does It Work? Performing as little as sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps are also responsible for this movement. Loading used for training the biceps can vary, with the exception of heavy weights less than 8 reps as this can increase injury.
It is suggested that a mixture of the moderate and higher rep are used throughout a training program. Similar to the triceps, the key with biceps training for maximizing muscle growth is maximizing the range of motion and tension placed on the muscle. It is key that the muscular fatigue occurs within the biceps.
Below are five important factors to consider when looking to optimize your arm training routine. Training too little will result in little growth, justlike training too often as your arms cannot rebuild and recover.
Odds are if you are reading this you are not happy with your arm growth, so start by determining your overall training volume per week work sets per week nd adjust your plan as needed.
This could not be further from the truth when it comes to muscle growth and recovery. Be sure that you are maximizing your recovery and staying within optimal weekly training volume work sets per week. If you are correctly prescribing training volume and are not seeing growth, keep reading.
The Fitbod app recommends precise training loads, sets, and reps based on logged workout history. The Fitbod algorithm also recognizes how hard a muscle group has trained and will program the right exercises based on your optimal levels of recovery. Despite the widespread popularity of arm training, many gym goers still fall short of filling out their shirt sleeves or having lean, sculpted arms.
One cause of this is the lack of full range of motion training. Performing movements like curls and triceps pushdown as well as all other exercise to the fullest range of motion creates a deep muscular stretch on the muscle that stimulates high amounts of stress. It is this stress that is responsible for muscle growth. Just so that I don't feel like I left you hanging, the program below will work well for gaining more arm size:.
Quick Arm Gains Routine Superset: Preacher Curls - 10 sets of 10 reps no rest Triceps Dips - 10 sets of 10 reps 1 minute rest. Superset: Hammer Curls - 2 sets of reps no rest Triceps Pushdowns - 2 sets of reps 1 minute rest. Modified Compound Superset: Incline Curls followed by Incline Hammers with the same weight once you hit failure - 3 sets of reps 90 second rest Lying Triceps Extensions - 3 sets of reps 90 second rest.
Notes: In a Modified Compound Superset, you first perform one exercise, rest the recommended amount of seconds and then perform the second exercise i.
A modified superset for Incline Curls and Lying Triceps Extensions in which you perform 3 sets of each exercise will look like the following:. If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to perform the other exercise so you actually are resting a given muscle between 3 and 4 minutes.
Using this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system between sets. This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to recover. Also, whether a hardgainer or average gainer, remember to have a post workout protein shake with simple carbs to spike insulin levels and induce anabolism growth.
The Importance Of Form. You need to concentrate and feel the biceps and triceps contract as you work them. Forget about using super heavy weights and jerking the weight. Practice perfect form and think isolation at all times. Question: How often can I train my arms?
Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best. The only difference being the number of times the muscle group was trained per week. Coming to the conclusion, how many times should you train your arms per week to maximize gains?
The current evidence shows that you should at least train your arms directly 2x per week if your goal is to pump up those guns.
Another takeaway is that you should be able to do something you can be consistent at. If you work your schedule smartly, you should be able to hit your arms 2x per week very easily.
Pratik Thakkar is an online fitness coach who is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations.
In his free time, Pratik likes to read about psychology or play on his PlayStation. He can be reached at thepratikthakkar gmail. Shop Read. Signup with us to unlock all features!
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