Weight is just supportive; the key to increasing arm circumference lies in training techniques.
To make your arms bigger, there are many ways to do it. I think the best way is to be patient and persistent with training. Patience is really key because sometimes training takes time to show results, and if you stop after a week or two without seeing changes, you'll get impatient and stop. So, during training, you must be patient. But patience alone isn't enough, you also need to understand the training knowledge and techniques, which are essential.
First: Focus on Triceps
The triceps make up 2/3 of the arms, so we must pay attention to this muscle group. Even if your biceps are very strong, if your triceps aren't, your arm circumference won't break through. So, we should try to stimulate the triceps as much as possible, and then stimulate the biceps to develop in balance. The best way is to train opposing muscle groups together, which will lead to overall development.
When doing regular triceps exercises, increase the difficulty by performing overhead extensions. This can mobilize the long head of the deltoid muscle, which contains many muscle fibers. When pushing with resistance, we need considerable strength. This method can stimulate the triceps more, and also strengthen the bench press performance. We should try to do as many bench presses as possible to stimulate the muscles and ensure muscle hypertrophy.
Second: Pay Attention to Form
To make your arms grow quickly, you must understand your arms. Don't damage your arms because of your assumptions, and don't waste time. Because the force applied to the triceps is limited by the action, you must prevent your elbows from opening outwards when training biceps or triceps. You must isolate these muscles strictly, keeping your elbows close.
To make the action more effective, don't use too much momentum to move the weight. This increases the risk of injury and reduces the tension on the muscles. In the whole process, do full-range movements, don't half-way through for big weight. Full-range movements will make our training more efficient.
Third: Don't Choose Weight Blindly
When exercising, people are often unaware of the weight. Especially when choosing weight, they often choose weights that they cannot bear. So, when training, you must choose weights that are suitable for you.
Although big weight training is very effective for the arms, doing only big weight training is not enough. We also need to do more stimulating exercises with repeated sets, which can activate more muscle fibers and increase arm circumference.
During training, we can use different training methods to practice, such as super sets and drop sets, which can stimulate muscle fibers to promote muscle growth. But we need to provide the muscles with continuous stimulation.
If muscles are always in the same state of stimulation, they will stop growing after a period of time. To provide muscles with continuous new stimulation, we must practice these methods. When training arms, we must remember these techniques, which is equivalent to writing a training strategy for our arms. If we master these strategies, we can increase our arm circumference. Now it just needs action, and we can make breakthroughs and let our arm muscles grow quickly.
During training, to reduce imbalance, we must add unilateral training. Unilateral training can concentrate more stimulation on a particular muscle, which can solve the problem of shoulder joint flexibility.
