Check the Definitive Guide on to Build Big Arms

Catherine F. Wagner 

When you lift, you probably want to look like you’re lifting. And for many gym lovers, the look of the game involves owning a pair of hands that check the seams of the sleeves. Aesthetically large hands are large and signal to others that they are actually lifting iron. Functionally, bigger and stronger hands help you push up from the bench, push-ups and lift more weight; they are not just the end; they are a means to achieve another goal (great strength).

And although most people think that in order to use the smallest muscles of the hands, it is enough to use a bench press and standing hair, There is a whole science for building up their hands. But there are four basic principles that you need to think about in order to understand how to fully build up big hands.

And although most people think that in order to use the smallest muscles of the hands, it is enough to use a bench press and standing hair, There is a whole science for building up their hands. But there are four basic principles that you need to think about in order to understand how to fully build up big hands.

Arm training.

Muscle mechanics: that is, how your muscles move your joints. To fully develop your biceps and triceps, you need to know how to move so that you can choose the right exercises to work with.
Training volume: the volume is, the total number of repetitions you perform-depends on the dose-effect dependence on hypertrophy. More training means more muscle (assuming you don’t exceed your recovery abilities).

Progression: The best progress template you can use if you haven’t used one yet is double progression. Simply put, with a double progression, you increase the weight in your exercises only when you reach the upper limit of a certain range of repetitions for all your target approaches.

Training frequency: A comprehensive meta-analysis has shown that twice a week is better than once a week for maximum growth, while a frequency of three or more may or may not be better. (1) since the biceps and triceps are two of the smallest muscle groups you can train, you recover faster. Arm exercises three times a week are not known. And if you’re at a point where you’re gaining 15 to 20 sets per session, it might make sense to split those sets into two or three separate eight-set sessions.

Muscle mechanics

It is important to understand the biomechanics of the hands before understanding how to train better. So first we need to quickly study your basic anatomy.


The shoulder consists of three muscles in the anterior part. However, we only need to focus on two of these muscles:

The biceps muscle of the shoulder

  • Shoulder
  • Karakabrachial
  • The biceps Muscle of the Shoulder

The biceps consists of two heads: a long head, commonly called the “outer” head, and a short head, called the “inner” head.”Both muscle heads move away from the shoulder blade and are located on the radius of the forehead. The bicep runs through both the elbow and the shoulder and can bend both the Elbow (also known as the loop) and the shoulder (also known as the anterior instep).


The strongest elbow flexor is the shoulder flexor. It forms on the humerus of the shoulder and settles on the ulna of the forehead. The humerus does not participate in the movement of the shoulder; it only bends the elbow.


In the posterior part of the arm there is one main muscle: the triceps muscle of the shoulder. The triceps muscle has three heads:

  • Long Head
  • Head of the Media
  • Side Head

A long head is a thicker or denser muscle that can be seen in poses such as the anterior double biceps. The posterior muscle, or “horseshoe muscle”, is what you see most clearly in the posterior triceps pose, and the medial head is a deeper muscle that is not as noticeable on the surface as the other two.

The main function of the triceps is flexion at the elbow. Three heads cross the elbow joint and insert it into the ulna of the forehead. The beginning of the posterior head and medial head is located in the humerus of the shoulder, the long head passes through the shoulder joint and starts from the shoulder blade.

Additional Considerations

Biceps and triceps are in tension, and therefore it is not uncommon to hear that exercises for the back and chest are enough to stimulate bis and Tris. And there are several studies that have shown that pull-ups and push-ups cause a high level of biceps activation, and horizontal push-ups activate triceps.(2)(3)(4). However, pull-up and compression exercises alone may not be enough to maximize the development of biceps and triceps.

If you rely on exercises with indirect movements to activate your arms, biceps and triceps receive only part of the tension. This means that when working with your chest and back, your hands suffer, and it is important to take this into account when training. If you train hard twice a week, you probably won’t need two or three special biceps workouts.

Instead, it is probably advisable to focus your approaches more on moderate (8-12) and high (12-20) repetition ranges in order to recover and avoid redundancy. Since strong vertical or horizontal pressing movements are also applied to the triceps, it may be advisable to focus more of your approaches on areas with moderate (8-12) and high (12-20) repetitions for recreational purposes.

The not-found link

OK, now that you understand these basics of arm training better, let’s get back to the big topic of arm training: exercise variability. You might think that simply twisting and stretching is enough to stimulate the muscles, but arm training has more nuances. The muscles of your arm pass through various areas throughout the range of motion.

To stimulate our muscles throughout their contractile zone, we must challenge them at these three points:

  • Middle Range: Bending With A Barbell, Bench Press At Close Range
  • Lying down (supine position): oblique twisting of dumbbells, french press
  • Reduction (compressed position): Twisting with high cable, cable push-ups

“Well, then I’ll make sure that I pick up every move with a full range of motion (ROM),” they say. Well, wait. Lifting with only a full set of movements is a great movement (so it can only be praised), but you should always choose the movements that most strain the muscles in each of the three areas listed above. Useful arm training is not aimed at completing the movement with full Rome, but at challenging the whole of Rome.

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