There are 7 tips for upper limb strength training

Strong upper limb muscles are the dream of many men, so many male friends try every possible way to increase the muscle mass of the upper limbs, and some even think of injecting injections to promote muscle growth. In fact, this dream of male friends can be realized by increasing upper limb strength training appropriately. Let’s take a look at the 7 methods of upper limb strength training!

1. Training with blood flow restriction

Blood flow restriction training is a great technique for the arms. When you restrict blood flow in your body to your muscles, like a pump, you force the blood to pool in the muscles, achieving a training effect.

When we train with blood flow restriction, we take care not to allow blood to be pumped from the veins; however, the arteries continue to pump blood to the muscles. While this may sound like torture, by blocking the muscles you are giving your body a “mistake” so it responds with big, fast muscle fibers which can lead to crazy muscle growth. Another benefit of this type of training is that you will be using 50% of your normal body weight for the physical exertion. This training allows your joints to recover while your body is being worn down and your arms are growing in size. Train your arm's triceps and biceps to turn them into a powerful muscle superset. Try wrapping your knees around your arms until you feel it's enough, uncomfortable but not too painful. To train your triceps you need a lowering rope, and to train your biceps you need to do curls with dumbbells while standing.

2. Increase body volume

It is scientifically proven that there is a direct correlation between body size and muscle growth. This means that if you're doing eight sets of arm exercises a week and not seeing results, you need to add bulk to your body. I recommend adding additional training content every other day. I also found that training three times a week is ideal for arm conditioning. It is important to make sure that your volume increases slowly during this time. Don't train three days a week without slowly increasing your volume, or you may get sick.

3. Make full use of all angles to exercise muscles

The main function of the biceps is to lift the forearm toward the shoulder and rotate the wrist. The main function of the triceps is to extend the elbow. These moves may be simple, but they make sure you're working your arms from all angles. To work your biceps, perform curl-ups on an incline followed by full stretches. Performing a pull-up or high cable pulley will work the biceps from a higher angle. The same movement works for the triceps; performing the overhead straddle stretch will hit different muscles in different parts of the body.

4. Superset

To stimulate muscle growth in your arms, you need to increase the intensity of your arm muscle training. An easy way to do this that doesn't require spending three hours in the gym is to work your biceps and triceps muscle groups through the superset method. This will keep the blood flowing through your arms and deliver a lot of nutrients for your arms to consume. When we do triceps exercises, our biceps are also fully stretched, and when doing curling, the triceps are stretched; this creates an antagonistic effect that makes the muscle training effect more significant.

5. Use the impact method

The human body doesn't like change - it doesn't like 20-inch arms because carrying that much muscle requires more metabolism. To force your arms to get stronger, it's best to devote every two workout days to a more intense routine. The shock method is designed to cause severe muscle overload. Supersets, drop set training, pyramid training, running racks, and more. There are many other arm exercises you can do.

6. Grow a foot a day

Do a "one foot a day" routine once a month. Although this plan is very hateful, it has many advantages. Its purpose is to add bulk to the arms, increasing the size of your arms through complete overload.

7. Eating like crazy

Bottom line: if you want to gain size you have to eat like a lunatic. Eighty percent of the results you see in the mirror are due to your nutritional habits. So make sure to eat a nutritious meal every day along with a high protein meal. Also keep track of how many calories you consume. If you are unable to gain half a pound per week, you should increase your daily calorie intake by 200-300 calories. Every inch your arms grow means you gain 10 pounds. If you eat less like a girl you won't gain weight.