What kind of muscle training should you do to build up your muscular arms, which should be a man’s dream? In this issue, we asked personal trainer Mr. Taizan Matsuura to give us some tips and tricks on “muscle training to make your arms thicker.
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In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.
CONTENTS
- Where should I train to make my arms thicker?
- The main muscles that make your arms thicker! 3 menus to train "triceps".
- "Train your biceps to get a cut and strong hump! Menu for cool arms!
- Here's the recommended menu for training the "brachialis," the muscle that increases the volume of the entire arm!
- Have you already got the dumbbells that are essential for thickening your arms?
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Where should I train to make my arms thicker?
When it comes to arm muscle training, we tend to concentrate on the biceps brachii, the so-called power humps, but if you want to make your arms thick er, says Mr. Taizan, it is better to train the triceps brachii. In fact, the brachialis only accounts for about 20% of the muscles in the upper arm,” he says. On the other hand, the triceps is about 70%. It is by far the largest, so it is relatively easy to show results,” he explains. He also says that if the triceps are trained, it will support the development of other parts of the body, such as being able to handle higher weights in chest-based events.
If your upper arm circumference exceeds 35cm, you’re on your own!
As you may know if you are focusing on bodybuilding, you are called a man when your arm circumference exceeds 35 cm. The average arm circumference of an adult male is said to be just under 30 cm, so if you think about adding 5 cm just for muscle, you will understand how high the hurdle is. Incidentally, if you reach 35cm arm circumference, a standard medium size T-shirt will fit a little too tight.
The main muscles that make your arms thicker! 3 menus to train “triceps”.
First of all, let’s start with a menu for the triceps, the main muscle that makes the arms thicker. There are two types of exercises: those that focus on stretching the muscles and those that focus on contraction, so it is recommended that you do all of them if you can.
French Press” for triceps training
The French press is said to be one of the most popular exercises for training the triceps. It is characterized mainly by the stimulation provided by stretching. Beginners should start with about 3 kg. The theory is to increase the weight as you get used to it, but be careful to increase the load, as this is an isolation exercise that moves only a single joint and muscle (too much weight may damage the elbow joint).
First, hold the dumbbells in both hands and stand above your head. At this point, try to keep your elbows straight and next to your ears. Once the starting position is created, bend your elbows and place only your forearms behind your head. Once you have lowered the load, feeling the muscles stretching so that the load is not released, slowly lift them up. Repeat this action.
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How to make the French press work well?
Triceps Training “Kickbacks”
The triceps kickback, also known as the kickback, is another standard menu for training the triceps. Since it mainly stimulates the muscles on the outside of the triceps, it is said that the results of training are easy to see. In this exercise, the greatest load is applied when the elbows are fully extended, that is, when the triceps muscles are contracted.
After holding a dumbbell in one hand, bend your knees and lean forward so that your body is as parallel to the floor as possible. Then, after creating a posture so that the elbow of the arm holding the dumbbell is perpendicular to the floor, start. Keeping the elbow fixed, straighten the arm, hold for 1 second, and then slowly lower it. Let’s repeat this.
What is the secret to making the kickback work properly?
Kickbacks work differently depending on the direction of your hands!
Narrow push-up” training for triceps
The regular push-up focuses on the pectoralis major, but by narrowing the hand width, you can work the triceps. This is called a narrow push-up. Because they do not require any special equipment, they are popular as an exercise that can be performed anywhere. By incorporating body weight training into your workout, you can improve muscle coordination, so we encourage you to give it a try.
Start by getting into a push-up position and setting your hands narrower than usual. Bend your elbows in a folding motion and lower your body. If possible, lower your body so that your chin touches the floor. When raising the body, make sure that the elbows are fully extended. Repeat this action.
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What is the secret to making narrow pushups work well?
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