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How to train by increasing arms

By William on August 30, 2020April 10, 2021

Well, another muscle group that people often ask about how to get them to grow is the damn arms, which perhaps now with all this quarantine costs you a little more to put them on knowing how to exercise. that now, perhaps, you don’t have a gym, you are missing items, and you say “well, how can I do …”

Part 1. Scope of training

Volume, more fully, volume is the amount of weight that you move, for example, for example, the mileage you have traveled in a week, which will then equal the sum of the weight per repetitions for a series this:

You do 10 sets, 10 reps, with 10kg dumbbells, well ..

10 x 10 x 10 ultimately gives you the volume you will.

Then the volume, by itself, you can vary everything, but what I see the most that many people forget is the theme of the episode, they don’t pay so much attention to how many episodes they receive. a week and then focus on the fact that when trying to get 10 to 25 sets, divide it more than anything into biceps and triceps, if you want to grow arms, do not forget that both shoulders help too. To train to give it is shaped like that, put your hands on, because if this does not suit you, for example, the lateral deltoid process gives it such a shape, or the same as the front part gives the shape to the hand.

Part 2. Training Incentives

And if you want them to grow, do not forget about your shoulders as well, but now, for example, you may not have access to weights that are so heavy that the stimulus of mechanical stress, which stimulates Growth, will work most of all. muscle is something you can do by working with other stimuli, such as metabolic fatigue or muscle damage.

Metabolic fatigue, which you get the most when you do so many reps for a long time, you start to feel this burning sensation, from lactic acid, well, you basically build muscle from metabolic fatigue.

And you have what muscle damage is that most of all you achieve when you do negative reps that you do (slow) you always create it, but when you want to take damage seriously muscles, you can work a lot, which is negative reps, which will build up damn muscular muscles, and the good thing for that is that you don’t need a lot of weight on its own, for example, doing a series of set of dropping failures, you can handle a lot metabolic fatigue and the same and negative reps for muscle damage.

Key 3: Muscle division

Then, if you want to improve your training skills a bit in terms of what the biceps are, you can separate them, there are two main ways to separate them: open biceps, which should actually be open biceps gripping and / or pulling your elbows back will force you to work harder on your biceps, and then whatever you do with more closed biceps, that is, with more closed arms or elbows forward, or both, as in Scott Bank you will work more than
this will be the width of the biceps …

So keep in mind that if you put 20 sets, try to vary: spread your arms more and take your elbows back or close them more (your elbows forward and open more), and then every 2 or 3 weeks, change them, possibly, growth stimuli, between metabolic fatigue, muscle damage that can help you.

And the triceps are the same, you can also do traditional ones, moreover, for example, if you want to work with a bigger head, anything that pulls your elbows back well, I can help you with all the exercises that a good elbow stretch can help you and then in all those more lateral movement, you can work harder on what would be the lateral head of the triceps, and then these little variations can help you work the muscles a very, very full way and make my arms grow as hell.

And vice versa, if you have more time and can spend time working with deltoids, especially front and side deltoids, this can also help you, for example, perform side or frontal flights and their variations.
And also, obviously inserting various growth stimuli, so I hope this helped you remember the subscription, if you haven’t subscribed, set the alarm anyway, because if there aren’t many videos that might possibly tell a friend if you like the content that we do, and above all, keep doing it.

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