Let's learn how to pump up arm muscles in 1 day: effective exercises

Which guy doesn't dream of big, ripped triceps and biceps?

Do you want to look fit and in great shape to stand out from the crowd? Then read on and you will learn how to pump up your arms at home.

I am a long-time bodybuilder, and I want to say that arm workouts are my favorite.

That is why I decided to write this article to share with you the most effective arm exercises.

If you don't have enough time or desire to go to the gym, don't worry. You can pump up your arms at home.

• How to build arm muscles at home Training your arms takes time and dedication

How to pump up arm muscles at home

From my experience, arm isolation exercises are a great way to build muscle. You just need to plan your diet wisely; it must contain sufficient amounts of protein, carbohydrates and fats so that the total muscle mass of the body grows, and with it the muscles of the arms.

Nowadays, you will find a wide variety of arm exercises at home to tone your biceps and triceps, but I want to tell you about the most productive ones. Thanks to them, I can show off the relief of my hands!

First of all, you will need sports equipment, these will be the most common basic exercise equipment, nothing supernatural.

• Dumbbell set
• Curved rod
• Pull-up bar
• Adjustable Press Bench

If you are missing something, I recommend purchasing it. The most profitable investment of money is in your health and beauty!

Fortunately, any equipment and exercise equipment can be bought in an online store with home delivery, you can find worthwhile things at a low price.

Training your arms takes time and dedication.

Exercises for training arm muscles are simple, they can be performed at home by anyone who wants to have beautiful, sculpted muscles. The main thing in this matter is to be patient and forget about laziness. Systematicity is very important: your training should become constant and should not be neglected.

If you are naturally thin, then you should exercise 4-5 times a week and eat heavily.

Be prepared that the result will not appear as quickly as you would like. 2 weeks is too short a time. I repeat, you will have to be patient.

But if you are persistent and consistent, your efforts will not be in vain. You will be proud of your hands!

Back + biceps / and other workout chest + triceps

A very effective arm training scheme.

Since in one day, you train the entire pulling muscle group (back + biceps).

And on another day you train the entire pressing muscle group (chest + triceps).

This means that on all other days the pushing group completely rests and grows, the same with the pressing group.

However, there is a small drawback: after training a large muscle group (chest), the small muscle (triceps) is too tired (it is already tired from various presses), this means that you will no longer fully pump your triceps, you will just finish off your ego! The same goes for back + biceps (after training your back, your biceps are already tired).

Pump your arms 1-2 times a week

You shouldn’t stop at 1-2 simple biceps exercises and think that this will be enough. I recommend that you do 3-4 biceps and triceps exercises.

You must force your muscles to work at full strength.

I never tire of repeating that if you do not feel pain in your muscles after doing the exercises, then such training is ineffective.

Do you know the best way to do exercises? I'll tell you my secret now. One day I do biceps and pectoral exercises, and the next day I do triceps and back exercises.

Don’t be surprised, below I will explain what and how you will do.

If you have weak muscle mass, then you will need 6-8 weeks for more or less pronounced results.

Don't forget about other muscle groups: your body should develop proportionally. Otherwise, you'll look like Popeye the Sailor Man.

Next, you can familiarize yourself with my unique training program for pumping up your arms at home, and absolutely free.

Triceps

The triceps consists of three heads:

• Lateral head (aka external)
• Medial head (also known as the middle or small ulnar head, located next to the elbow)
• Long head (also internal, attached to the back of the shoulder blade)

All three heads are in the same ligament, in the area of ​​the elbow, and that is why all three heads work simultaneously in all exercises that involve the triceps. However, each head is not trained evenly! Those. each of the heads receives its own degree of load (this depends on the mechanics of the exercises).

Each of the 3 heads (connected, because they work in conjunction) but they can be either short or long. This matter depends on your genetics. However, this can be easily checked and found out!

For example:

• if your triceps are short, they look longer and more massive
• and if it is long, then the triceps looks short with a peak.

By body type, most often mesomorphs and endomorphs have long and massive triceps muscles.

But ectomorphs, on the contrary, most often have short triceps with a peak.

Of course, in mesomorphs and endomorphs, the mass of the triceps will grow faster, but in ectomorphs, the triceps muscles will look more athletic from an aesthetic point of view.

Hand exercises at home

Most beginners make one common and very stupid mistake - they train their biceps every day.

It is not at all surprising that such training does not bring them any results. Would-be bodybuilders get upset, quickly burn out and gradually reduce their physical activity to nothing.

Remember one important thing: in order for your muscles to grow, they need rest.

If you have a bench press rack at home, I recommend doing deadlifts, barbell squats, and reverse-grip rows. In my article you will find the most effective exercises for swinging your arms.

I can boldly tell you that both isolating and complex exercises give good results.

During the training process, I pay attention to both large and small muscle groups.

For example, as I already said, one day I work out my biceps and chest, and the next day I work out my triceps and back.

Of course, all people are different, but I’m talking about my experience, what helped me.

Accents on the heads of the biceps

According to statistics, there are no problems with the development of the short head (the one located on the inside of the arm), it responds perfectly to the load, and grows well from any bending of the arm. But with the development of the long head, the one that is located on the outer part of the arm, most people have problems!

Treatment: in order to fight the external head (long), you need to move your elbows as far behind your back as possible, this is the only way to engage the outer part of the biceps.

In order to fight the internal head (short), on the contrary, you need to bring your elbows forward as much as possible.

A set of exercises for hands at home

Biceps exercises

Triceps exercises

Video: a set of hand exercises at home

Biceps

The biceps consists of two heads:

• The longus (long tendon, but the muscle is small) is located on the outer part of the arm.
• The short one (short tendon, but large muscle) is located on the inside of the arm.

Both heads are connected into one tendon which is located next to the elbow joint.

The tendon itself is attached slightly inward (to the side of the forearm).

This means that in addition to bending the arm, the biceps can also supinate it (i.e., turn the palm towards the thumb).

I think everyone understands what we are talking about, i.e. many perform dumbbell curls with supination.

And this is exactly the steering wheel that I am now theoretically talking about.

Basic biceps exercises

The intensity of biceps and triceps training and the type of exercise depend on the goal. For example, it is impossible to create impressive muscle definition from scratch in one week, but you can significantly tighten your muscles and develop strength. At home, it is best to do basic and formative movements, and in a gym, sports hall, it is best to use devices for strength training.

The optimal training schedule involves working a specific muscle every day. For example, on one day you can do biceps exercises, on another - on triceps, etc. Each lesson should also include some general developmental exercises, for example, on the abs and back. During their execution, the arm muscles are also used, which allows you to quickly pump up several areas of the body in a week.

Some of the most effective exercises are the following:

• To work your biceps, you can use dumbbell lifts. To do this, you need to stand up straight, and your arms with dumbbells are lowered down. Then you need to simultaneously raise them to chest level, keeping your back straight. For one workout, two approaches of 10 times are enough;
• classic push-ups have a positive effect on the triceps and allow you to pump up your arms in just one week. To perform it, you need to lie down on your hands and toes. The body is straightened and represents one line. Then the arms are bent at the elbows, the body is lowered, and then the arms are straightened. For beginners, you can use wall push-ups as an easier form of this exercise;
• Bent-over dumbbell flyes allow you to pump up the deltoid muscle well. To do this, you need to place your feet at the optimal shoulder width, arms with dumbbells down. Then you need to bend forward and move your arms to the sides in three sets of 15 times. In the gym, gym or home workouts, you can pump up your muscles and arms in one week quite effectively. Of particular importance is the training schedule, the optimal set of exercises and the correct technique.

Back + triceps and other chest + biceps workout

Also an effective scheme. As you can see, everything has changed places compared to the previous diagram.

However, the advantage here is that you can fully train both a large muscle group (chest) and a small muscle group (biceps).

Because they are not interconnected, during chest training - the biceps sleeps (i.e. it does not work), respectively, the biceps is fresh and ready for serious work!

However, there is a minus! When you have trained your back + triceps, and then at the next workout, chest + biceps, the load again partially falls on the biceps (since you are training your back) and then on the next biceps workout.

As you know (when training your back, your biceps also work actively).

Accordingly, instead of resting the next day or every other day, you train your biceps again. So there you go!

How to pump up your biceps

Seated dumbbell curl. Sit on the edge of the bench, feet on the floor. Take the dumbbells with an underhand grip, arms down on both sides of the bench. Slowly raise your hands to your shoulders, pause at the top point, and slowly lower the dumbbells to the starting position.

Another option on how to pump up your biceps:

Sit on the edge of the bench, legs apart shoulder width apart. Take the right dumbbell with an underhand grip, rest your elbow on the inner surface of your right thigh, straighten your arm. Straining your biceps, lift your hand with the dumbbell to your shoulder and slowly return to the starting position. Repeat the exercise for the left biceps.

Dumbbell press. Sit on the edge of a bench, dumbbells in bent arms slightly below the chin, back straight. Raise your arms above your head, turning your palms outward. Slowly return to the starting position.

Standing dumbbell curl. Stand with your feet and hands shoulder-width apart, hands holding dumbbells with an underhand grip. Slowly bend your arms so that the dumbbells are at your shoulders and return to the starting position.

This exercise for pumping up your arms can be performed alternately for the left and right biceps. Alternatively, you can hold dumbbells with a so-called neutral grip (like a hammer) and perform them while sitting.

The right approach

The anatomical structure is important in order to pump up arm muscles in 1 week. It is necessary to know the location of the main elements, because each area requires a special load. This allows you to quickly and efficiently pump up your arms, strengthen your muscles and create a slight muscle relief.

The main important muscles of the arms are the biceps and deltoid, triceps. The first two are responsible for flexion and extension of the arms. Many actions for this area are based on these actions. The complex can be used both in the gym and at home.

To quickly strengthen the muscles and arm area, it is necessary to take into account that mass building occurs through the restoration of tissue fibers. During the training process, the muscles receive stress and microtraumas, which heal and the element increases in volume. In addition, strength, endurance and elasticity develop. You can quickly and effectively pump up and strengthen your arm muscles at home, taking into account the following rules:

• each workout consists of a warm-up, intense activities and a cool-down;
• it is necessary to select a set of the most effective exercises that provide increased impact on the biceps and triceps;
• In the first workout, you should not perform the maximum number of approaches, because this can lead to sprains. It is best to do as many exercises as possible before feeling slightly tired;
• a set of exercises should consist of isolated actions that are aimed at working only the necessary area and formative basic movements. The latter include exercises for the abs and back, during which additional impact occurs on the arm muscles;
• to achieve quick results in one week, you should use dumbbells or a barbell to pump up your shoulders;
• The best option for pumping up muscles and arms in one week would be to draw up an individual schedule, which involves working out one type of muscle in one day, and the following elements the next, etc.

To achieve good results in a week in the gym, you can use various devices.

At home, it is optimal to perform exercises with dumbbells, thanks to which you can pump up your muscles more effectively. It is important to choose the optimal weight of the equipment; for the first exercises, a 2 kg dumbbell is suitable, depending on your initial physical fitness.

Sport equipment

It is worth considering that without additional sports equipment you will not be able to quickly build up your arm muscles. After all, this is only possible with the right combination of activities that involve lifting your own body and objects with weight. There is no need to run to the sporting goods store for complex equipment, because you can easily get by with ordinary equipment. For classes you will need:

• dumbbells;
• barbell;
• horizontal bar;
• bench.

Triceps training block

Since the triceps occupy most of the arm and are largely responsible for its volume, working it out should be the main step that will help pump up your arms at home and increase their muscle mass.

Triceps push-ups

An excellent exercise that will help increase the mass and strength of the triceps by working the back and side bundles of the muscle. In our case, the support can be not a horizontal bench, but a bed or chair. Before starting the exercise, check the support for stability so that no incidents happen during the exercise.

Extension of the arm with a dumbbell from behind the head

This exercise gives definition to the upper part of the triceps , and at the same time works the middle of all three heads of the muscle. To extend the arms from behind the head, we will need one dumbbell and a chair.

Close grip push-ups

Push-ups with a narrow hand position are in many ways similar to the mechanics of movement of a barbell press, although in the case of push-ups we will be working with our own weight. For experienced athletes, such a load may not be enough; in this case, the problem can be solved with an additional load in the form of a barbell plate.