For many novice fitness players, they like to practice arms very much. They feel that thick arms are more masculine, more powerful, and more masculine. Especially in summer, many men like to be shirtless and naked. Thick arms will bring a high rate of turning heads, and can also satisfy vanity. Therefore, many people will practice their arms as long as they have time. Just like women like to train their buttocks, the peach buttocks make women’s figures more bumpy. No wonder some people say: " men care about the parts they can see, women care about the parts others can see".
Many novice fitness players think that the more you practice a part, the better the muscles can grow. As long as your arms are trained enough, they will definitely be able to be thicker, especially when you can exercise your arms. It brings a full pumping sensation, and the feeling after the arm is congested makes people feel as if the arm is really thicker again, so they spend more time on the arm.
However, how many people know that arm isolation training is not necessary?
1. Isolated arm training is not necessary
Some sports scientists in the United States have found that: biceps and triceps can develop very well when performing compound movements (multi-joint exercises), and you can even use simple Give up triceps and biceps exercises to save time, because increasing arm isolation does not bring additional arm strength and muscle growth.
Researchers divided 29 male students into two groups. The subjects in the two groups exercise their upper body twice a week in the gym.
A group of exercises that only do compound movements, such as: bench press, incline bench press, pull-ups, etc. The other group does the same exercises in the same way and the number of repetitions, except for this In addition, an additional arm training was added in the form of biceps curl.
research results: After trained like this for 10 weeks,There is no difference in arm muscle mass and strength of all athletes. Although the arm isolation training group did more training, no significant difference was found .
That is to say, this study shows that it is no good to complete the multi-joint exercise and do one more arm training within 10 weeks. Therefore, fitness trainers can save time by omitting the exercises of the biceps and triceps, while also exercising muscles and strength.
Someone analyzed the principle: that is, if you build a few tenths of a kilogram of muscle in a unit of time, then it will be distributed throughout the body instead of in one place. Therefore, a few tenths of a kilogram of muscles distributed throughout the body will not cause obvious visual changes in the arm , so the cost-effectiveness of isolated arm training is very low . In other words, a group of training arms alone has some gains but no significant gains.
2. Novices should practice more compound movements
Now you understand? Why do experienced bodybuilders recommend that novices should spend less time training their arms, especially those who are in the "novice welfare period". Instead of spending time on training their arms, it is better to do more basic exercises: bench press, squat, hard Pull, pull high, pull up these compound movements, so that your progress will be faster and the training efficiency will be higher.
The goal of many fitness novices is to change their body shape in the shortest possible time. It is a common goal for them to train their arms to be thicker. Just like I used to practice arms, it took special More time to practice, but the arm growth is not obvious. I found that my real arm circumference increased obviously after my bench press strength increased, but the arm became thicker, because practicing the narrow-grip bench press will naturally practice the triceps, and lift more weight. , Will naturally force your arm muscles to grow in order to achieve the goal.
For novices, one or two months of fitness training, it is difficult to make big changes in body shape, but they tend to improve their physical fitness faster. You have to understand that when your strength and endurance increase, your muscle growth is only a matter of time. Just like women like to practice hips and legs, when you train your hips, your legs will often grow, because the hips are not completely isolated muscles. When you train your hips, the leg muscles will also have some compensation.
Even if it is self-weight training, when you practice pull-ups, push-ups some upper body strength, you will practice arm muscles, so you don’t have to spend time alone to train your arms, just practice Good bench press, backhand pull-ups, diamond push-ups and other compound movements, you can exercise your arms very well, with multiple actions and high efficiency.
It should also be noted that for ordinary fitness enthusiasts, the training intensity and effect are definitely not as good as professional bodybuilders. Instead of spending more time training arms in isolation, it is more cost-effective to do several sets of compound movements. You have to practice more thoroughly.
Diamond push-ups
Professional athletes will train their arms and may arrange a day separately, because they can guarantee the training intensity and effect. Ordinary fitness enthusiasts are still big muscle groups with small muscle group training, which is really necessary Isolated arm training recommendations: priest curl, concentrated curl and hammer curl.
Always remember: The body of ordinary fitness enthusiasts has a limited ability to withstand training pressure and grow actively from it. Therefore, you should invest your training volume where you can get the most benefit to achieve the goal you want to accomplish . The simplest, when your bench press weight increases, it is difficult for your arms not to become thicker.
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