How to make your arms thicker

Men generally need to be very strong, because if a man is too thin, it will make people feel uneasy and seem irresponsible. So men need a strong body, but being strong does not mean being fat. If men want to be strong, they need to go to the gym. The muscles on the arms are also a fitness part that cannot be ignored. Strong arms can make a man's body look more powerful. So how do you make your arms thicker?

New people who have just started fitness always want to make their arms thicker, even to the point where they can fill up their entire cuffs. Unfortunately, I have too little experience in fitness and have not seen any results after a month or two of hard work. For those friends who want to quickly increase their arm size, you might as well listen to these suggestions.

It can be said that many fitness novices only know the muscle that bulges when the arm is bent, namely the biceps. So they work hard on doing dumbbell curls, barbell curls, pull-ups and other exercises to train their biceps. In fact, our upper arms consist of more than just the biceps. If you want to quickly build thicker arms in a short period of time, you must choose large muscles to train. Unfortunately, the biceps that many novices work hard to train are not the largest, and the triceps on the back of the arm are about twice the size of the biceps, so if you want to quickly thicken your arms, you should train the triceps and biceps.

The triceps brachii has three heads, one attached to the scapula and the other two attached to the humerus. In simple terms, the triceps brachii is related to the extension of the elbow joint. For example, when doing push-ups, the bent arms are gradually straightened. At this time, the triceps are exerting force while the biceps are resting.

After knowing the power of the triceps, we should choose the corresponding training movements according to its characteristics. For friends who don’t have fitness equipment, push-ups can be used instead. However, in order to fully stimulate the triceps, you should do push-ups with your elbows close to your body, that is, push-ups with the arms folded.

There are many exercises for people who work out in the gym to choose from. For example, one of the most commonly used exercises for training the triceps is the supine barbell triceps extension. What you need to pay attention to when doing supine barbell flexion and extension is that your elbows cannot swing around or open outwards. They should be kept at shoulder-width distance, and try to push the barbell up with only your forearms.

Another effective exercise is the double-ended rope pushdown. When doing this exercise, the body can be upright or slightly leaning forward, with the upper arms close to the body, and the forearms are mainly used to press the rope down.

Of course, there are many other exercises that can train the triceps, but it is enough to remember some basic rules. That is, your elbows should not swing randomly, your upper arms should remain still, and only your forearms should be used to drive the movement of the equipment. In addition, when choosing weights, you should follow the rule of 8~12RM to improve your fitness efficiency.

Fitness newbies often make the mistake of working out too much. Generally, if you feel muscle soreness after getting up, you should stop training for the day or exercise other parts of the body. You need to wait until your muscles recover before continuing to exercise, otherwise you will get weaker the more you exercise. If you take protein supplements properly, don't expect to see results in one month. It will take two to three months of exercise to see visible changes. Newbies need to be patient.