How to pump up your arms at home. How to pump up big arms - best tips How to properly pump up arm muscles at home

Surely, all men dream of strong, pumped up arms with defined muscles. Anyone can achieve this result if they start training regularly. How to quickly pump up a man's arms at home?

How can you shake a man's hands?

To pump up your arms at home, you can use dumbbells, barbells, parallel bars, an expander or a horizontal bar. You can achieve results even with the help of improvised means. For example, a stool or chair. The main thing is to develop a set of exercises and adhere to the correct technique. You need to train systematically, otherwise you should not expect high efficiency.

Exercises to pump up your arms at home

To quickly pump up a man’s arms at home, you need to listen to the recommendations of professionals, and also contact specialists who will help you develop a set of exercises individually. Training should be systematic; it is advisable to include push-ups and pull-ups in the program. Exercises with weights help to pump up your arms effectively and quickly.

According to experts, with proper training, you can see the first results within a month.

For reference! While performing exercises aimed at working the biceps and triceps, it is possible to pump up other muscles. For example, push-ups and pull-ups involve the muscles of the chest and back.

Barbell

According to experienced athletes, the barbell is the best tool used for muscle development. You can pump up your arm muscles with its help quite quickly. During the exercises, the muscles of the back and chest work.

Flexing and extending your arms with a barbell helps pump up your biceps. For beginners, it is advisable to do this exercise while sitting, for more experienced athletes - standing.

Super set on arms for pumping up biceps

You can effectively pump up your biceps as follows:

Stand against the wall, press your elbows to your body.
Take the barbell in your hands with a wide reverse grip. Raise the weights to chest level.
Stay in this position for one second and slowly lower the barbell.

To pump up your arms, when performing this exercise the barbell should not be raised above the required level. The main load goes on the back muscles and biceps; the elbows should not help. Otherwise, the effectiveness of the training is noticeably reduced.

To pump up the triceps, an exercise called the French press is performed. It can be done in any position: sitting, standing and even lying on a bench or on the floor. You need to do the following:

Take the starting position. Grasp the barbell with an overhand grip at chest level.
Place the weight behind your head and hold for a couple of seconds.
Return to starting position.

The number of pancakes is selected individually, which depends on the man’s athletic training.

Dumbbells

Using dumbbells you can also quickly pump up a man's biceps and triceps. If the strength in your arms is not the same, you can perform the exercise with one weight. Thus, with dumbbells it is possible to pay attention to a specific hand, and not both at once.

To pump up your arms, you can use the following exercise:

Sit on a bench or stool. Take a dumbbell in your hand with a reverse grip.
Raise the dumbbell to chest level and hold in this position for a count of four.
Lower inventory.

When the required number of repetitions has been completed, you can begin working the muscles on the other arm.

Hammer exercise for working biceps

This exercise is the best when you need to pump up your biceps. It is performed in a sitting position. Do it as follows:

Sit on a bench or stool. Take the dumbbells in your hands with a reverse grip.
Raise your hands with dumbbells to shoulder level without touching them.
Hold for a few seconds and return to the starting position.

It is important to keep your elbows still as this can make your workout easier and less effective.

Triceps exercise

To pump up your triceps, you need to do the following:

Take the starting position lying or standing.
Take dumbbells in your hands with a straight grip and place them at chest level.
Raise your hands with dumbbells behind your head, holding this position for just one second.
Give up.

On a note! It is important to monitor your breathing during exercise. The dumbbell should rise as you exhale and fall as you inhale.

Horizontal bar

On the horizontal bar you can pump up your arms by pulling yourself up with a straight, reverse or mixed grip. Regardless of the type of exercise, the back should bend and the shoulder blades should be brought together. The chin must be raised above the bar, otherwise you may not get results from the workout.

To perform the exercise you need:

Grasp the bar with your hands with a straight wide grip.
Pull yourself up until your chin goes beyond the level of the bar.
Go down.

Do pull-ups several times.

The technique for performing this exercise differs from the previous one only in the position of the hands:

Grasp the bar of the horizontal bar with your hands using a reverse medium grip.
Raise your body, bringing your chin over the bar.
Go down.

In this case, the technique for performing the exercise is again similar:

Grab the bar with your hands. One palm is turned towards the athlete, the second - away from him.
Pull yourself up until your chin is behind the bar.
Go down.

Having completed the required number of repetitions, you need to change the position of your hands and repeat the exercise.

Bars

Practicing on the parallel bars helps strengthen your arm muscles. Beginning athletes do not use weights; they use the athlete’s own weight.

To pump up your triceps, you need to do the following:

Grasp the bars with your hands, while your body remains straight or your legs are slightly bent.
Bend and straighten your elbows, lowering and lifting your body.
Do the required number of repetitions.

When performing the exercise, the man’s body should “walk” in a straight line. Deviations are unacceptable; the body does not need to be rocked to facilitate training, otherwise the effectiveness will be significantly reduced.

On a note! You can replace the bars with regular stools. Beginner athletes can use a low bench with their knees bent while performing the exercise.

Expander

If you don’t have an expander at home, you can easily replace it with improvised means, such as springs and rubber products. To pump up your hand, just take the expander in your palm, clasping it with your fingers, and then squeeze and unclench it.

On a note! To make the task more difficult, keep the expander compressed between sets.

Push ups

You can pump up your arms not only with dumbbells, barbells, horizontal bars, parallel bars and expanders. Regular push-ups help build biceps and triceps. They can be done in different ways.

Classic push-ups

To do classic push-ups, you need the following:

Take a lying position, your body is straight, your palms are slightly wider than your shoulders, at chest level, as in the photo.
Bend your elbows more strongly, lower your body down without touching the floor. The back and legs remain straight.

How to create voluminous and sculpted arm muscles without increasing the duration of training? Take 30 minutes to practice hard and reap the rewards of powerful and beautiful arms!

I have always been fascinated by the power that can be put into practice. I also love working with people and explaining to them that hard muscular work often brings more joy than the aesthetic pleasure of an athletic reflection in the mirror. However, I often encounter a problem that Bob Hoffman described. In those distant times, when bodybuilding had not yet emerged as an independent sport, his wards, Olympic weightlifters, were already obsessed with the size and shape of their hands. And instead of fighting my manic obsession with biceps and triceps, I decided to channel that energy into something positive.

Thanks to the different lengths and the presence of several points of origin and attachment of the biceps and triceps, you can accentuate each head of these muscles by varying the position of the arms and rotation of the hands in the wrist joints.

And since your arms are actively involved in the work done by your upper body, all you need to do is adjust your actions a little and transform those misshapen piles of muscle into sculpted jackhammers!

Half-hour strength training for arms

With this complex you will learn how to use various techniques and tricks to create powerful and evenly developed arms. We will perform three pairs of exercises, forming supersets of biceps and triceps approaches.

We'll start with heavy work with heavy weights, and then gradually move on to high-repetition training to force maximum hypertrophy. The training will not take much of your time, but will give a powerful impetus to increase the volume and shape of the biceps and triceps.

Dips

Training program

Superset 1:

For me, there is no better exercise for building massive and strong triceps than the JM press. This movement is often used by powerlifters to turn jelly-like muscles into reinforced concrete extensors that would make Optimus Prime jealous. Do five reps and immediately move on to pull-ups. Then, after resting properly, add weight and repeat the superset. Keep increasing the weight on each set to make your final set a living hell.

This is primarily a back exercise, but electromyography shows that the reverse grip creates a serious load on the biceps, which falls mainly on the short head. You can use straps for support or, conversely, wear a sports belt and add weights.

Superset 2:

When done correctly, dips are a great way to develop strong triceps. Ideally, you should use V-bars that allow you to vary your grip width, but you can work with what you have on hand. To make push-ups as effective as possible, you will need additional resistance. To do this, hold dumbbells between your legs, use an expander or a sports belt. And take care of your shoulders - don’t let them fall below your elbows.

By using a reverse grip, you make it a little easier to work the long head of the biceps. (You can check this by bending your right arm at a 90° angle and placing your left palm on your right bicep. Now rotate your hand and notice how the tension in the muscle changes.) By performing reverse grip curls, you force the growth of the brachialis and brachioradialis muscles, and you know that every bodybuilder dreams of having a powerful brachialis muscle jutting out from under a strong biceps.

Superset 3:

The standing French press works best on the long head. You can increase the range of motion by performing the exercise unilaterally (with one hand). It also reduces the risk of elbow pain.

In the starting position, the arms are located behind the plane of the body, and this stretches the long head of the biceps and creates additional stress on it. Since the biceps is also involved in rotating the wrist, I prefer to start with a hammer grip and rotate the wrist as I go.

It is a mistake to believe that exercising at home without dumbbells and barbells will be ineffective in pumping up arm muscles. Properly selected exercises, taking into account the athlete’s physical fitness and goal, will help not only quickly tighten weakened limb muscles, but also increase the overall endurance and strength of the muscle corset. Despite the fact that training using weights will give the fastest results in the fight against sagging tissues, according to qualified fitness trainers, when exercising at home you can do without dumbbells and other sports equipment.

Understanding the features and taking into account the recommendations of specialists related to amateur training, the athlete will not only know how to pump up his arm muscles at home, but will also be able to independently choose the most effective exercises for himself with or without sports equipment.

We work correctly with muscles at home

To achieve maximum results in the shortest possible time when pumping up the muscular corset of the arms at home, it is important to follow a number of key rules, defined by qualified specialists in the fitness industry.

The main one is pre-drying the body. This means that in advance of the start of training aimed at obtaining large arm muscles, it is necessary to get rid of excess fat in the body.

Important! If this recommendation is ignored, the athlete will not be able to achieve the relief and effect of pumped arms at home. This is due to the fact of an increase in muscle mass under a layer of subcutaneous fat, which will only visually increase the volume of the body, and not transform it for the better.

Apart from this, it is also important to follow the following professional tips:

The duration of home training should be at least 50 minutes;
the frequency of this type of training should not exceed 4 times a week;
preference should be given to combined complexes that involve both cardio and strength training;
play sports at the same time;
change the lesson plan at least once a month.

By correctly organizing muscle work at home, you can count on achieving visible results after just a month of regular training without weights and 2-3 weeks if working with dumbbells or a barbell.

How to achieve great results quickly: in a week and a month

Even when using specialized sports equipment, it is impossible to pump up your arms at home quickly, for example, in a week. This is due to the physiological characteristics of the human body.

However, by combining several types of physical activity, as well as competently constructing a training program, in a short period of time you can slightly tighten sagging muscle tissue, significantly tone the skin of target areas, and also increase the endurance and strength of the arm muscles.

The optimal period of time for transformation of the upper extremities is considered to be 2-3 months. This time will be enough not only to pump up muscles, but also to proportionally tighten the skin of the problem area.

Effective exercises for pumping and tightening sagging tissues

Exercises for pumping up arm muscles at home should be selected based on the availability of specialized sports equipment. To quickly achieve results at home, it is best to use dumbbells or a barbell. By working out exclusively with your own weight, the athlete will be able to achieve the first visible results in no less than a month.

Exercises with dumbbells

Standing arm curl (primarily the biceps)	Starting position (IP): take a vertical position; back straight; shoulders straightened; feet slightly spaced apart; hands holding dumbbells are located along the body; elbows pressed to the body. As you exhale, bend your arms at the elbow joint, bringing your hands closer to your chest. It is important to ensure that the back of the hand is turned upward in the direction of movement. Without pausing, lower your limbs, thus returning to the IP.
Raising your arms to the sides (working your shoulders)	IP: stand up straight; bend your legs slightly at the knees; take dumbbells in your hands and place them along the seams; stretch your neck; the back of the head tends upward. As you exhale, raise your arms to the sides until a right angle is formed. Having fixed the resulting position for 3 seconds, slowly lower the limbs, returning to the IP. It is important to perform this exercise smoothly, without jerking, trying to use exclusively the shoulder muscles.
Arm extension from a standing position (to pump up the triceps)	IP: positioned vertically, slightly tilt the body forward until an angle of 45 degrees is formed; the back should be straight; the head and body form one straight line; knees slightly bent; feet spaced apart shoulder width apart; take dumbbells in your hands and bend them, pressing your elbows towards you. As you exhale, straighten your elbow joint, moving your limbs in a straight position behind your back. Holding them at this point for 3 seconds, return to the IP.

Barbell loads

Triceps Bench Press	IP: take a horizontal position on a hard surface; take the barbell with a narrow grip in your bent arms; Place the backs of your palms away from you. As you exhale, straighten your limbs by working your triceps. Without stopping, slowly return to the PI, while controlling the frequency of breathing. It is important to ensure that when pushing the projectile upward, only the muscles of the arms work, and the lower back remains pressed to the working surface.
Bend your arms behind your head from a lying position (shoulder muscles are involved)	IP: lying on a hard surface, raise your arms with the working implement above your head; your feet should rest firmly on the floor; the back is pressed as close as possible to the bench or floor. In parallel with exhalation, you need to bend your elbows and place them behind your head, without touching the support, and then slowly return to IP, taking a deep breath.
Biceps extensions	IP: sit on a hard surface; the back is as straight as possible; shoulders straightened; feet rest firmly on the floor; Bend your arms at the elbows and take the barbell of the working weight. As you exhale, straighten your upper limbs, slowly lowering the projectile towards your knees, but avoiding contact with them. Without pausing, return to the original position, while inhaling air into your lungs.

Exercises without equipment

Classic push-ups (works biceps)	IP: take a horizontal position with your face on the floor; distribute the weight evenly between the supporting points: hands and feet standing on tiptoes; the stomach is torn off the floor; the gaze is directed downwards. Simultaneously with exhalation, slowly bend your elbows. Having touched the floor with your chest, return to the IP. It is important to avoid bending and not change the position of the body during the exercise.
Reverse push-ups (triceps involved)	IP: turn your back to the supporting surface; take a sitting position above the floor; it is necessary to rest against a hard surface with your hands, the fingers of which are directed towards the athlete; buttocks should not touch the floor; legs bent at the knees; feet pressed firmly to the floor. As you exhale, bend your elbows, bringing your buttocks as close to the floor as possible. Maintaining the lower position for 3 seconds, slowly return to the starting position.
Reverse push-ups (most of the load falls on the shoulder muscles)	The IP and technique for performing the exercise are similar to classic push-ups. The only difference is the position of the hands, which provide the main support for the athlete. In this case, the hands need to be turned, pointing the fingers towards the legs.

Important! Regardless of the type of exercise to pump up the muscles of the arms, the key to the technique of performing them is proper breathing. It involves making an effort while exhaling and taking the initial position while inhaling.

Detailed training program for pumping up for a week

Following the recommendations of professionals, to effectively pump your arms, you should not exercise more than 3 times a week.

Monday:

intense cardio on a treadmill or jogging in place – 5 minutes;
Bench press – 3 sets of 15 reps;
classic push-ups – 1 set for maximum number of repetitions;
triceps extension with a dumbbell – 3 sets of 10 times;
deadlift with dumbbells or barbell – 3 sets of 20 reps;
any abdominal exercise – 1 set for maximum number of repetitions;
deep squat jumps – 2 sets of 20 reps;
hitch.

Wednesday:

jumping rope – 3 minutes;
bending your arms behind your head from a lying position – 3 sets of 15 repetitions;
classic dumbbell press from a sitting position - 3 sets of 10 times;
straight-legged dumbbell rows – 3 sets of 20 reps;
swing your arms with a dumbbell from the sides - 3 sets of 15 repetitions;
classic push-ups with narrow hands – 1 set for maximum number of repetitions;
running in place with high hip raises – 5 minutes;
stretching exercises for worked muscles.

Friday:

jumping with arm swings - 5 minutes;
Curling arms with a barbell from a standing position – 3 sets of 10 repetitions;
Pull-ups with dumbbells, standing in a bent-over position – 3 sets of 15 repetitions;
push-ups from the floor in a reverse stance - 1 set for the maximum number of repetitions;
reverse triceps push-ups – 4 sets of 20 reps;
straight arm plank – 3 minutes;
biceps extension – 4 sets of 10 reps;
jumping in place – 3 minutes;
cool down (including stretching and breathing exercises).

Despite grueling training, has the size of your arms remained the same? We know how to fix it! 12 rules, 12 steps, 12 weeks.

Is it possible to pump up your arms to the limit at home? Certainly. In this article, you will find important tips for increasing arm size, as well as learn the structure of an effective workout that you can easily do at home. After all, guys can be creative if they want, our training will be high-quality and without expensive equipment. To prove this, here are 12 friendly tips to pump up your hands.

Your arms, like no other part of your body, demonstrate all the work you put in during training. Seeing your developed biceps and triceps, those around you will probably be sure that your other muscles are just as pumped up. By following the recommendations presented, in just 12 weeks you will dramatically change your arm muscles.

1. Give your hands a rest

By constantly working your arms, you don't give them a chance to grow. The arm muscles are small and easy to overwork. Give your arms the rest they need so you can work them harder later.

The good news is that creating strong and beautiful hands is not as difficult as you might think. The fact is that almost any exercise for the muscles of the upper body requires the participation of the arms. And if you intensively work the muscles of the upper body, then your arms are trained at the same time. Thus, we recommend that you do only one workout per week specifically for your arms and, if desired, combine it with a shoulder or chest workout.

Don't push yourself to the limit during your workout, just have a good feeling!

2. Follow the following arm workout

After a two-week break, perform the following exercises for arm strength. You will pump your arms at home once a week for 6 weeks. After this, you will need another break of 7-10 days, and then you should repeat the cycle with heavier weights. Maybe we can call you “weakly”?

Training for pumping up arms with dumbbells

Attention: Perform the exercise at half the amplitude from the bottom to the middle of the movement

Add also one training day for the back, as well as a day for training the legs. Chest and shoulder training can be combined with arms.

3. Train your strength

The exercises that have been proven to be highly active are the French bench press with dumbbells, followed by seated biceps curls and lat pulldowns. Try increasing the weight by 5% each week when performing biceps curls.

French bench press with dumbbells

Viktor Chentsov describes in detail the technique of each exercise and the structure of the workout in the following video.

4. Pull yourself up

Most biceps training programs include arm curls. For some reason, no one does pull-ups, considering them an exercise that is only useful for the back. In fact, reverse and close grip pull-ups are an excellent exercise for the biceps, increasing muscle mass and strength. If you can do more than 10 regular pull-ups correctly, try weighted pull-ups.

Close grip pull-ups

The stronger you become, the more mass you will gain. Provided, of course, that you are correct.

5. Stretch

Stretching after an arm workout will help you recover. There is evidence that stretching the muscle also lengthens the fascia. It can be thought of as a white sock over the muscle, which can limit its growth. The more you open it, the more opportunities you have to increase the volume of your arms.

Stretching the fascia is impossible with short yoga sessions, however, 45-60 seconds of stretching with weights will help with this. You can always get some good ideas for arm stretching exercises in the following video.

6. Rock your forearms

Often the availability of forearm exercises is an issue when it comes to getting bigger arms at home. If your forearms are still weak, you will find it difficult to lift the required weight, since there likely isn't much variety in free weight equipment. To do this, use collapsible dumbbells. This is extremely beneficial as certain wrist rotation exercises with a semi-collapsed dumbbell can quickly increase your grip strength. They are also convenient to combine with classical movements.

Wrist Curls on a Dumbbell Bench, Palms Up

Wrist flexion with pronation while lying down

If you don't have such equipment, you can work with close-grip push-ups using your own weight. You can also easily put together a quality workout for your forearms using tools available at home.

7. Train your legs

Leg training puts the body into such an anabolic mode that there is an excess of growth hormone. This means that other muscle groups will also get their share. Make friends with squats and lunges. Be sure to rest for a day after training your legs to fully recover. For an example of such training for home conditions, see below.

Effective leg workout at home

* - The service is in beta testing

Adjust the weight and difficulty level of the exercise to suit your current physical characteristics. The weight can be replaced with a jar of sand or water.

8. Use sports supplements

Additional complexes are a whole science! But to be brief, in our situation we need to be guided by the following principles. Use caffeine before your workout as it will increase your concentration. During training, it is better to consume branched chain amino acids to maintain high intensity. To replenish your body with the necessary substances after training, do not forget about freeze-dried protein with creatine.

Basic set for building mass

Accelerated

Base

Accelerated

MAXLER | Ultrafiltration Whey Protein ?

1 serving each.

To meet the needs of modern athletes, we have included MAXLER® Ultrafiltration Whey Protein in our range to help maintain adequate protein levels in the body.

MAXLER | Creatine Caps 1000 ?

5-6 capsules can be taken as protein.

Creatine monohydrate MAXLER® Creatine Caps 1000 from a branded manufacturer from Germany MAXLER is a 100% natural creatine monohydrate, which is available in free natural form.

MAXLER | Vitamen?

3 tablets per day

A German company, known in the global sports nutrition market for many years, has released a balanced complex of vitamins and minerals in one package - Maxler USA Vitamen

Dymatize | Elite Fusion 7?

One scoop should be dissolved in 150-200 ml of drinking water, milk or juice,
stir thoroughly.

Dymatize Elite Fusion 7 protein mixture is a unique development from a popular brand, designed to restore muscles after heavy physical activity in a short period of time and build high-quality muscle mass.

Dymatize | Super mass gainer ?

Dissolve two measuring scoops in 450-500 ml of water and stir thoroughly
shaker

Dymatize Super MASS Gainer is a powerful muscle building kit that includes purified protein, free amino acids and enzymes. An excellent multi-component gainer from a world-famous brand, which compares favorably in price.

Dymatize | BCAA complex 5050 ?

1 serving each.

Mix one measuring spoon of the product in 150-200 ml of water or drink, which
more to my liking.

Dymatize CREATINE MONOHYDRATE is a highly purified creatine monohydrate designed to maximize the performance of all muscle groups during intense physical activity.

Use supplements wisely, and the effect will not be long in coming. Read more about sports supplements in the corresponding section on our website.

9. Eat quality and full meals

You are not a girl in adolescence, so your meals should be hearty. There is no point in increasing the size of your arms if your overall weight does not change. As a rule, for every extra centimeter you gain on your arms, you need to gain 2 kg of muscle mass. Consume 1.5 grams of protein per pound of body weight, 3-4 grams of carbohydrates and 0.5 grams of fat. Stick to this diet for 5 days and then change it up for 2 days by cutting your carbs to 1g per pound of body weight and doubling your fat intake.

This will ensure that you don't develop insulin resistance, which will keep your body stressed. People with poor carbohydrate tolerance (you know if this applies to you) can follow a diet that is 5 days low carb and 2 days high carb. At the same time, high protein intake is maintained. In terms of fluids, you should consume a liter of water for every 20 kg of body weight per day, so an 80 kg athlete will need about 5 liters of water per day. If your workouts are in hot, humid areas, drink more fluids during your workout. Study the site for more information about the principles of nutrition for weight and do your own experiments.

10. Visualize

You need a goal, don't just say, “I want to get bigger arms at home.” Have a clear idea of what kind of arms you want to have in 3 months from now and in a year.

Even if you're only halfway there, it's still a huge success. Don't measure your hands every day, otherwise you and everyone around you will only go crazy. Focus on the weight you use and your nutrition.

11. Calm down

Your success will largely depend on your recovery. The first thing to ensure is adequate sleep. Eight hours a day is a must, but an afternoon nap is even better. If you can't go to the gym, don't think about it. Thinking about your hands 24/7 will only burn you up inside and hinder your progress.

Help yourself recover: this could be a massage, a steam bath, a sauna, a walk with a girl in the fresh air and a fun get-together with a group of like-minded friends.

12. Use isometric exercises

Isometric complexes are a special system of exercises that allows you to strengthen the muscle frame, increase strength and improve athletic performance without grueling hours of training in the gym. Its effectiveness and accessibility to everyone has been proven over time, as well as its widespread use in yoga, bodybuilding, fitness, rehabilitation programs, martial arts and strength training.

A classic isometric exercise for the arms is to stretch them in front of you in various positions, as in the photo below.

The goal of these exercises is to spend maximum effort to hold or resist any object over a short period of time - 6-12 seconds. Unlike dynamic loads, repeated a certain number of times, when reproducing static complexes, it is not the quantity that is important, but the duration of holding the body in a certain position and the feeling of one’s body.

Now you know 12 ways in which you can pump up impressive “cans” at home! Now only you decide how to pump up a man’s arms at home; for this you have a whole arsenal of serious ways to exercise at home with benefit and transform your body in 12 weeks. Time has passed!

Every man wants to have big pumped up arms. Find out the secrets of training your arm muscles. Practical advice and recommendations.

Pumped up arms

For a natural bodybuilder (who does not use pharmacological drugs), 50-centimeter arms are something of a fantasy. It's almost impossible. Almost because there is probably somewhere a two-meter big guy with a wide bone and 40% subcutaneous fat. Some of the most muscular "natural" athletes in the history of the sport struggled to break the 45 centimeter mark - of course, combined with a small amount of fat. If your body fat percentage is more than 20, your arm volume will increase by 2.5-5 centimeters.

Try to reach the 40-43 centimeter mark, maintaining a relatively dry shape. Then your arms will look pumped up and beautiful.

Bone width

For athletes with narrow bones, gains in mass and strength are more difficult. Their arms look thinner. Of course, we are not talking about genetically gifted athletes. But it is obvious that people with wide bones find it easier to gain mass, and the volume of their arms is impressive. However, due to narrow wrists, ankles and waist, arms with a volume of 40-43 centimeters will look larger and more aesthetically pleasing. Big-boned bodybuilders, in turn, often look awkward and disproportionate. Read also: 150 tips for gaining muscle mass for men and girls

Genetic factors for gaining muscle mass
Arnold Schwarzenegger and Larry Scott had the most outstanding biceps in the history of bodybuilding. Sergio Oliva had huge “animal” triceps. However, using their training programs will not help you in any way - you are limited by your genetics. Hard work will not develop the peak of your biceps or pump up your triceps like Oliva did with thousands of push-ups. You can't jump over your head.