Contents
Only the most diligent athletes, using unique training regimes, have the most prominent arms in bodybuilding. Follow the advice of the heroes of the past and pump up spectacular hands!
| Part 2 |
8. One dumbbell? No problem!
One dumbbell and a little ingenuity will help build big arms.
Contrary to common sense, you agreed to spend the entire weekend in the village with your friend’s parents. Only you, she, her parents, uncle and aunt, their strange kids (all five) and an even stranger dog, and most importantly … no sports club within a radius of 30 km.
But even if there were some kind of hall in this area, it would not be easier for you, because you are without a car. So, you languish because of idleness and understand that you need to do something about it. But what?
Stop! How? Is it really possible? Yes! On the way to the barn, while trying to find firewood for kindling, you found an old acquaintance collecting dust in the corner. It is pretty rusty, but its shape is painfully familiar – it’s a dumbbell!
Is it possible to conduct an effective workout with only one, light enough dumbbell?
You estimate that she should weigh in the region of 12 kg and greedily grab the “shell”, at the same time starting to search for her twin sister. After a few minutes of awkwardly feeling objects in the dark, you realize that your iron “friend” is lonely.
Is it possible to conduct an effective workout with only one, light enough dumbbell?
Suddenly you remember that you once read this particular article (did we not mention at the beginning that the actions take place in the future?) And understand – yes! You can do a great hand practice just before your girlfriend’s cousin (the one who spits while talking) comes looking for you.
One dumbbell arm workout
This is a large loop that runs three times. Perform the approach in turn: first with a weaker hand, then with a stronger one. Do not stop until you have completed a full cycle with the following number of repetitions: 10 in the first set, 8 in the second, and 6 in the third. Then you can rest and move on to the next cycle.
Repeat the workout three times
3 approach to 10, 8, 6 repetitions
3 approach to 10, 8, 6 repetitions
3 approach to 10, 8, 6 repetitions
3 approach to 10, 8, 6 repetitions
9. Hit the muscles with a high-intensity workout
Keep your workout short to keep your arm muscles in shape for a long time.
The concept of high-intensity training began to creep into the collective consciousness of bodybuilders in the mid-1970s, when African big animal hunter / troublemaker / pilot / alligator owner / self-proclaimed genius / nautilus inventor Arthur Jones gathered some of the most prominent bodybuilders of the time in his office in DeLand. Florida to take part in his “Spartan” training.
What is HIT (High Intensity Training)? In essence, it involves doing all the reps completely extreme in a few sets and is based on the assumption that if you really reach (or go beyond) your limits in each round, then you don’t need to spend half an hour training a specific muscle group – rather , only five minutes once a week.
Is HIT right for you? Will you get to Mentzer’s or Schwarzenegger’s camp with her help? The only way to find out is to try it yourself.
Try the following HIT arm muscle workout and after 4 weeks of exercise, decide if you want to apply this system to other muscle groups in your body.
Instructions
Perform two light sets of 15-20 reps for the arms before starting the high-intensity biceps workout. And the same two sets for triceps.
After completing 6-8 repetitions for biceps, perform until you are completely exhausted, then ask a partner to help you complete additional. Do the triceps exercise in the same way.
High Intensity Workout
2 approach to 20 repetitions
end with drop set and forced reps
1 approach on 8 repetitions
2 approach to 20 repetitions
end with drop set and forced reps
1 approach on 8 repetitions
10. Super efficiency
Bicep / Tricep Superset Mode is an effective way to increase size.
Biceps and triceps are muscles that are ideal for supersets; they are antagonists; the biceps bend the arm at the elbow, and the triceps are extended.
While one group is working, the other is resting and vice versa. This allows you to cut your workout time in half without sacrificing load or intensity.
The following arm muscle training program consists of three pairs of supersets. The first two are for biceps and triceps and are performed with heavy weights and relatively low reps (6-8) in two dumbbell exercises to help spur muscle growth and develop strength; the second uses an average weight and a moderate number of repetitions (8-12); this phase allows you to achieve the desired increase in muscle volume; the third superset is done with a lighter weight with more reps (12-15) and includes exercises on the cable machine to finish the workout for the arms with burning extra calories and powerful blood flow.
Do these exercises as a standalone program or after training for a large muscle group such as, or legs.
Superset program
Superset 1:
4 approach to 8 repetitions
4 approach to 8 repetitions
Superset 2:
3 approach to 12 repetitions
3 approach to 12 repetitions
Superset 3:
3 approach to 15 repetitions
3 approach to 15 repetitions
11. Tim Kennedy
Fill your sleeves with muscle with this “World’s Most Dangerous Man” exercise program.
Tim Kennedy is a battle-proven Green Beret sniper and has a Bronze Star to his credit.
Well, Kennedy’s story is so compelling that many have written about him over the past years. As he is also one of the world’s top middleweight fighters in the mixed martial arts category, we include him in this selection of hand training programs. Either way, you can’t argue with this person’s physique or results.
Tim Kennedy program
3 approach to 8 repetitions
4 approach to 8 repetitions
4 approach to 15 repetitions
4 approach to 8 repetitions
1 approach on 12 repetitions
1 approach on 100 repetitions
3 approach to 10 repetitions
12. King’s biceps
Eight-time “Mr. Olympia” Ronnie Colman trained simply – but intensely
During the 8 years that Ronnie Coleman won victories at the Mr. Olympia (1998-2005), he undoubtedly had the most powerful arms among bodybuilders.
They were huge, embossed and proportional in relation to other parts of the body. And in addition, they showed a clear, almost “cartoon” drawing of the long and short head of the biceps.
Were these hands the best in history? If not, then in any case, they deserve to compete for this title. However, if you’re looking for some exotic, unlikely workout program that King Colman used to pump up those unrealistic biceps, you’re unlikely to find it.
Throughout most of his career, he faithfully continued to do the same basic exercises over and over again, following the classic approach of “the best is the enemy of the good.”
The Ronnie Colmen program
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
13. Forearm workout
Three weeks to pump up your bowling pin-sized forearm. Posted by Jim Smith.
The muscles of the forearm are mostly made of, which means they are built to be tough and respond best to prolonged physical activity (for example, when you have to move furniture or hold onto something with all your strength).
Using a workout with high weights and short rest intervals will help you build your forearm muscles quickly.
Instructions
Follow this program for 3 weeks. Exercise 2-3 times a week after training on other parts of the body. Let your muscles rest between workouts for at least 1 day.
Week 1
Triset (rest 90 seconds):
1 approach on 10 repetitions
1 approach on 10 repetitions
1 approach on 10 repetitions
Week 2
Triset (rest 90 seconds):
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
Week 3
Triset (rest 90 seconds):
3 approach to 15 repetitions
on the top block
3 approach to 15 repetitions
3 approach to 12 repetitions
14. Huge mass
A killer triset by John Meadows, creator of the Mountain Dog program.
John Meadows, creator of the Mountain Dog nutrition and training system, is a bank vice president and a past powerlifter who trained his students in the Westside area, an extremely successful bodybuilder and one of the world’s most renowned training consultants in the world.
Meadows workouts are best known for their unique variations of traditional exercises for each body part, and this simple yet tedious triset is a great example.
John Meadows Program
Triset (rest 90 seconds):
slow
5 approaches to 10 repetitions
negative phase 3 seconds
5 approaches to 8 repetitions
normal speed
5 approaches to 6 repetitions
| Part 2 |