How To Build Big Arms
How To Build Big Arms – Wong Hong gives our readers tips on hand training. Learn from him and you’ll have your sleeves rolled up in no time. Full workout included.
To look good at the beach this summer, you’ll need a great set of hands. If you don’t already know, the arms—the combination of biceps, triceps, and forearms—are often the most popular part of the body a beginner bodybuilder wants to improve.
How To Build Big Arms
Perhaps no other part of the body displays impressive strength and high development like the arms, because of all the muscle groups they are the most visible (either in clothing or in stage grooming) and they are wonderfully shaped (biceps and triceps together). There are five different shape and size heads).
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Horseshoe triceps hanging from the arm like a beefy side with baseball biceps full of mountain tops have always symbolized greatness. Witness the greatest bodybuilder of all time, Arnold Schwarzenegger, famous for his worldly arm growth.
Today, bodybuilders strive for the same result: full development and perfect shape. One man who has risen to the top, thanks in part to his incredible arm growth, is Asian star Wong Hong. The growth of his arms, almost flawless with muscular abs and bouncy upper body, helped earn him the name “Beast of the East”.
In addition to building his own cannon, Wong also provides expert advice on training as a personal trainer. In fact, people pay Wong a lot of money to get into the shape he is known for in his native Malaysia and globally. Now, for the second time, he gives readers advice on hand training. Learn from him and you’ll have your sleeves rolled up in no time.
As with all muscle groups, you need a solid base of weight before trying to squeeze, which will create deep cuts. Wong prefers more compound movements with heavier kilos while keeping form intact (no jerks or jumps).
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Additionally, he emphasizes the eccentric (lowering portion) of the movement to have a full stretch, which promotes active microtrauma injuries. In the main cycle, Wong maintains three sets of six to eight repetitions of each exercise.
As an artist, Wong has gone through a lot of trial and error in finding the method that works best for him. Unlike a pure weight cycle, it involves mixing things up to move your arms at all angles. He has used this method with great success with many of his clients as well.
For both biceps and triceps, you will do 10-12 sets in total. With each exercise you do three sets of 10-12 using the full range of motion from position A to B. He always makes sure to stretch between sets while re-emphasizing the eccentric part of the movement (often called the negative). Wong trains twice a week, and both times he combines exercises, isolation and cables.
We all want big biceps and Wong is no different. His favorite biceps movement is the incline dumbbell curl because the incline puts a lot of tension on all of the biceps (both long and short heads) and achieves maximum extension.
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The hard-to-target upper biceps are also stimulated to a greater extent by exercise. Because this move is done on a side bench, the back is supported, meaning Wong will be less likely to cheat by jumping and swinging the weight overhead. Judging by the fullness of his biceps and impressive peak, it’s no surprise that Wong is an expert at choosing upper arm exercises.
He recommends starting the biceps with compound movements, such as barbell or dumbbell curls, and then isolation exercises, such as lunges and concentration curls.
In this way one can put one’s first energy into a movement that is most effective in building a good foundation. The total number of sets should be 10-12 for each body part (about three sets of 10-12 repetitions for each exercise).
Wong adds that a serious trainer should always go as heavy as possible while maintaining good form. This means that a full range of motion is used (full contraction at the top and full extension at the bottom). To facilitate recovery and muscle growth, Wong recommends stretching and bending sequentially between sets.
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For triceps, Wong recommends starting with push-ups to warm up the elbows, as they are prone to injury if the exerciser rushes through powerful, complex movements like bench extensions.
After the push-up, you can perform lying triceps extensions and dips (both compound movements) to build all three heads. Finally, one or two isolation exercises like dumbbell kickbacks or one-arm extensions can be done for definition. 12-15 sets are recommended (three sets of 10-12 repetitions for each of the four exercises).
As a professional, Wong is always striving to improve. His career depends on it. The problem with advanced competitors is that they often struggle to make significant progress given their many years of training. However, Wong has significantly improved his biceps in recent years.
The key here is constant change. The program requires some adjustments to make the results last. New exercise here, another attack angel: always looking to add something new.
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“There’s nothing better than concentration curls when it comes to developing the biceps peak. It’s a single-joint exercise, and the high contraction and twisting portion is what makes this exercise so important.” – Wong Hong
As Wong mentioned earlier, the key to developing a good arm is training with very heavy weights in good form while flexing and stretching the muscles through a full range of motion. He also incorporates several fitness techniques to add more variety and intensity.
“I really like supersets because they provide enough strength to create a high pump without straining the muscles.” – Wong Hong
“I alternate biceps and triceps, such as double front biceps or lateral triceps, resting five to eight seconds between sets to encourage more muscle fibers in each muscle group.” – Wong Hong
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“I find that my arms get cut faster, which means they get more biceps and biceps/triceps splits when doing high and medium reps.” – Wong Hong
When Wong started training, he worked a lot with straight arms. He was able to work like crazy on the wrist curl and reverse wrist curl to create the impressive forearms he has today. A person who makes quick profits in this area does not do any special handwork, because they tend to grow out of control, which throws them out of balance.
However, his arms still get a lot of work thanks to the heavy curls he performs on his biceps. One area Wong never ignores is the brachialis, a muscle that runs the length of the arm and sits between the biceps and triceps.
“I’ll do multiple sets of hammer curls to hit the outer arms and shoulder muscles,” he said. This is especially important when it is reduced, when there is nothing to hide on stage. – Wong Hong
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Because they have balance and proportion, and perhaps more than any other group, they look ridiculous (in a bad way) when not developed next to large chests, backs and shoulders, balanced baseball biceps and horseshoe triceps immediately attract attention. from the judges, which makes a good impression on all bodybuilders who want to do it.
“Big, symmetrical arms are important for competition because they complement all poses and of course add strength and balance to front and rear biceps poses.” – Wong Hong
As Wong explains: From a functional standpoint, the main function of the biceps is to bend the arm toward the shoulder (bend the arm to scratch the nose). The main function of the triceps is to extend the elbow (straighten the arm). “If the hands are stronger and more developed, people can do better in both areas,” he says. Big hands don’t just look good, they’re also functional.
Depending on their specific goals, bodybuilders often have different arm training needs. When Wong first examines his clients, he takes into account the current size and shape of their hands to work on weak areas.
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“It all depends on which arm part my client needs to improve. For example, if he needs more weight, I’ll let him focus on barbells and dumbbells. Most of my clients are beginners and short, so I like to give them two compound exercises to three to increase the weight.” – Wong Hong
He explains that barbell curls, a few dumbbell curls, and preacher curls aren’t enough to build good arm size for a beginner. Because they haven’t developed yet, Wong tells his beginners to train their arms once a week.
Admittedly, many beginners tend to emphasize their biceps at the expense of triceps. But considering that the triceps make up the majority of the upper arm (they make up about three-quarters of the size of the upper arm), they should by no means be neglected. Wong has some special advice for those in need
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