Is arm training important? Of course it is important, and it is very important! Today I would like to share with you an article from two professional bodybuilders Martinez (the abbreviation of VM in the following dialogue) and Raleigh Winkla (the abbreviation of RW in the following dialogue) on biceps and triceps training. It is very useful. !
The ratio of arms to other muscles
VM:If you don’t care about proportions, I think any part can be very large. Normally you won't see too much of an arm, unless it's a prosthetic hand that's been drugged with Cesarone, but that's pretty ugly.
Shoulders can also look "too big" - if your chest or back muscles aren't trained properly.
The only guy I think has the biggest shoulders and arms is Kevin Levrone, but he doesn't look out of place and looks good because he's well-balanced throughout. Ronnie Coleman had the most exaggerated arms of his generation, but he was also very muscular throughout his body, so the integrity of his body looked very coordinated.
Raleigh Winkla
How often should you train your arms?
VM:I have never had a time when I didn’t need to train a certain muscle. Indeed, there was a time in my early years when my arms were very weak. I felt so bad that I trained twice a week for a long time. arm. But it didn't help at all, so I went back to practicing once a week, but in fact I was still practicing too much. I was super frustrated at the time and my arms weren’t growing at all, so I started training once every two weeks.
Believe it or not, my arms started to grow at this time. I later realized that I was actually overtraining my arms. I think too many people overtrain their arms because they think they should do it that way. But the truth is, they should spend more time resting and healing their arms. The arms play an auxiliary role in training the chest muscles, back muscles, and deltoid muscles at the same time. You can't change this fact, so the most important thing you should really care about is the amount of isolated arm training you do.
Martinez
Biceps training movements
VM: When training my delts, I do standing one-arm dumbbell presses, like Mike Katz does in the movie "Pump Iron." I haven't seen anyone else do this. I also do a variation of the concentration curl where I lie down on an incline and face down. This ensures that I'm not cheating and that all my biceps are being used. A few years ago, when I wanted my back biceps to appear more prominent, I did a lot of close-grip bell curls to make the lateral (long) heads of my biceps appear more pronounced.
Will the second and third heads be subjected to special training methods similar to triangle bombing?
RW: My biceps weren’t growing as easily as my triceps, so I started doing “three-in-one” dumbbell curls.
Start with eight reps seated, then eight reps standing, and then finish with eight hammer curls. From the beginning, always use the same pair of dumbbells without resting until you have completed 24 reps. That's it, rest for 30 seconds, then do it all over again until you've done four rounds.
I’ve had people tell me that they felt stupid while doing it, but then they noticed incredible tightness and swelling in their biceps. This made a huge difference in my biceps.
VM:I like to do straight sets, and the occasional drop set, superset, and giant set just don’t seem to work for me. You get a great sense of expansion with this, but you may not be able to use as much weight as you normally would.
The satisfaction of arm training?
VM:While I enjoyed every workout, I never felt too fond of arm training. The intense swelling in my arms bothered me.
RW: I like to train triceps very much because it is easy to grow and get everyone's praise easily, but I have to reduce the training of triceps.
I also like to train biceps, but not as much as triceps. My biceps are also my weak point, as my triceps are much stronger than my biceps, but I fixed this by changing my movements and working hard on my biceps. I can say that training the arms is my favorite of all the body parts. I think most bodybuilders would say the same thing, right?
Reasons for obstacles in arm training
RW: The main thing is, I see a lot of people using too much weight than they can actually do with the standard weights.quantity. Once you use too much weight, your movements will be distorted, and the muscles that should really be used will not be used, and other muscles will exert too much force, such as the deltoid or lower back.
VM: Most people train their arms too often and too much. Biceps are very simple muscles. There is no reason to do more than three different exercises in each workout. Your form has to be correct, you have to squeeze the muscles hard at the top of each rep and control the muscles in the negative direction, so you get a good stretch as well. But if you use it too hard, you won't be able to control it like this. So I think pride is a huge hindrance to arm growth.
RWArm training plan
Triceps
Straight Arm Pulldown: 1 x 20 (warm-up) - 4 sets x 12 reps, 10 reps, 8 reps, 6 reps (increasing weight)
Supine arm flexion and extension: 4 x 6-8
Single-arm dumbbell extension: 4 x 12
Reverse flexion and extension: 4 x 8-10
Biceps
Dumbbell curl: 1 x 20 (warm-up) - 4 sets x 12 times, 10 times, 8 times, 6 times (increasing weight)
Incline curl: 4 x 8
Curved barbell curl: 4 x 6
Oblique Barbell Curl: 4 x 8
RW’s training allocation
Monday: Chest, triceps
Tuesday: Quadriceps femoris, biceps femoris
Thursday: Deltoid, trapezius
Friday: Back muscles, biceps
VM’s arm training plan
Triceps
Narrow grip bench press: 3 x 10
Reverse flexion and extension: 3 x 10
Straight arm pulldown: 3 x 10
Single-arm dumbbell flexion and extension: 3 x 10
Biceps
Barbell curl: 3 x 10
Concentration Curls: 3 x 10
Hammer curl: 3 x 10
VM training allocation
Day 1: Deltoid, triceps
Day Two: Back Muscles
The third day: rest
Day 4: Quadriceps
Day 5: Chest and biceps
Day Six: Rest
Day 7: Back muscle or leg training, alternate every week