The arm is practiced every day, is it more and more wasteful?

I'm going to talk directly about the core way to train thick arms, which is to gradually overload. I believe that many people have heard the synonym of this word at the beginning of fitness, which is called step by step. I'll give you the simplest example, a novice comes to the gym for the first time, his arms are very thin, he can only do 10kg barbell curls, after a period of training, he can use a more standard posture with 20kg barbells to do the group, he will find that his arm circumference has improved a lot compared to before, and after practicing for a while, he found that his arm circumference is not long, let me help him find the reason, I said you do a barbell curl, he skillfully picked up the 20kg barbell and began to do the group.

This is the first point of gradual overload, and the training weight begins to stagnate for a while. A year ago, I used a 20kg barbell, and a year later it was still 20kg, how long is the arm circumference. Second, the arm circumference should grow, that is, you have to be in a state of muscle gain, if your total calorie intake is lower than what you consume, the arm circumference will not grow, and the diet will also complement the first point.

Third, increase the weight under the premise of the action standard, but your weight will not increase indefinitely in the short term, when you feel that the weight can not go up, you can choose to increase the number of training sets or improve the quality of training or selectively control the rest time between sets, to do this you need a small notebook or on the mobile phone to clearly record your training content each time, today's training status, training action training weight training group array rest time, only in this way can you quantify your progress, this is really very important! Very important! Very important!

Tell the important thing three times.

You have to have a recovery period, practice every day, the first will be half the work, and the second may be that your body will not be able to bear it but will have negative effects.

It should be practiced as much as possible, strong and powerful, unless the posture or force point is wrong.

Not if it is restored.

No, the more you practice, the more energetic you become.

It's okay to practice every day, but be careful not to practice if you haven't recovered yet.

Arm muscle exercises are generally taken 3 to 4 times a week every other day.

Every time, you have to practice until you are exhausted, that is, you can't practice.

If you're going to get muscle-shaped, use 70% of your maximum strength to do 20 reps per set, 3 to 4 sets a day, 10 minutes apart.

Hope mine is helpful to you, hope.

Of course, exercise can be practiced every day, dumbbells are fine, and arm strength can be practiced.

Practicing the arm every day may not conform to the common sense of many people, and many people think that the arm can't rest, and how to gain muscle.

Here I need to dispel your concerns, of course, whether you are willing to practice or not is your business, my business is to give a reasonable explanation.

First of all, the first aspect is, why do you think that your arms can't rest?

Street workout guy who practices pull-ups every day, if he can't rest, can he last that long? Apparently impossible.

To determine whether the muscles are rested enough, it depends on whether the muscles have a decline in function the next day, and you can continue to work on the next day, third day or even a month, which means that the muscles are rested enough.

This set of capacity exercises, there are only 6 sets of training each time, and for most people, they will definitely be able to rest. If you can't rest, you can change to 4 sets.

The second aspect is, do you think the training capacity of the 6 sets is low?

We have heard the saying that at least 20 sets of large muscle groups and 15 sets of small muscle groups must be practiced in order to really train in place.

But in fact, increasing the number of groups is a kind of lazy behavior, because you don't meet the standard of tension and exhaustion in a single group, so you need to repeat multiple groups.

If you can train a group until your arm movements are exhausted, then you don't need so many sets, and the extra number of sets is called "invalid capacity".

There are few muscle fibers in the arms, so the degree of exhaustion required will not be very high, so 6 sets are completely enough, especially if you practice to the exhaustion of each group.

There are some people who really don't fit well.

Finally, it should be said that this kind of exercise is not suitable for everyone, and it is generally only suitable for ordinary, conventional, and not very high level fitness players.

Your arms have become thicker like me, in fact, because my arm foundation is not very strong, my arm circumference was only 38 cm at the time, and I have practiced to 40 cm (flexed arm) now.

Therefore, this kind of training is only suitable for players who have been training for a year or two.

Yes, the hands are the most active part of the body.

There are many people around who have a misunderstanding, thinking that arm training is just a simple training of the biceps, which leads to the neglect of the training of the triceps, only by paying attention to the biceps, strengthening the training of the triceps, in order to create a perfect arm dimension, such an arm can burst the sleeves in the summer, so let's start with me next.

The first set of warm-up movements we chose is the rope press down and the rope bicep curl, each action 12 times, the key to the action is the peak contraction, to put it bluntly, it is necessary for you to stagnate for a few seconds, this group of actions is just a warm-up, to warm up the muscles, so that the muscles are excited, so in the choice of weight, you can use a small weight. For the number of movements, it is recommended that you do three sets with light weights, 10-12 reps per set.

After the warm-up, then do a single-arm rope press down in front of the gantry, it is recommended to do four sets, each group of 10-12, the key to the action is the peak contraction mentioned above, and the interval rest is controlled at 30-40 seconds.

The next action is the training of the triceps, the dumbbell bend arm extension behind the neck, as the name suggests, the movement trajectory of this action is behind the neck, keep the big arm still, and use the elbow as the fulcrum to swing, this action generally needs to be done in 4-5 groups, each group is kept at 10-12 times.

You may be troubled by the placement of the other hand, in fact, as long as you put it down naturally, you don't need to deliberately protect the hand that is doing the action, the reason why you don't need protection is because in the choice of weight, it is not recommended that you do not do uncontrollable large weight, the right amount of weight is what you need.

Then the next action, dumbbell rotation curl, 10 times on each side, or 4-5 groups, in the choice of weight is also an appropriate amount, in the last few of the last group, you can throw the dumbbells up by borrowing, that is, shaking the body, although borrowing, but because there are only a few, so there is no big problem.

The last movement, the dumbbell hammer curl, this action should be distinguished from the previous action dumbbell rotation curl, the movement trajectory of the previous action is facing forward, straight up and down, making a bending arm and extending arm action, and the end point of this hammer curl is in front of the chest, and then slowly put down according to the direction of the hand holding the dumbbell.

The essentials of the movement are also to keep the peak contraction, and at the end of the last set, you can still use the strength to complete the rest of the movement.

These four movements are quite comprehensive in the training of the arm, including the brachial bice and the brachial triple, which belong to a group of antagonistic muscles, only when both sides are equally developed, such an arm dimension is perfect enough, it can be called the world's arm, in order to give people enough security. Finally, I hope that the brothers will realize their fitness dreams as soon as possible, strengthen themselves, and protect the people around them.

It is often due to neglect of protein intake. Because you should use some high-protein foods while exercising your arms. This will make your arms thicker.