How To Get Bigger Arms Fast | Best Biceps and Triceps Workout

introduction:

(1) Hello everyone, How are you all doing? I am back with a new video. I welcome you to India's no. 1 Fitness Youtube channel. And I am really thankful to you all, I am back with a new video. And today we are going to train Triceps and Biceps. We will train both muscles in super-sets. People who individually train biceps and triceps It's a good think to do so but I will like to suggest try training both muscles together, with the

(2) help of the exercises shown in this video. I am sure you will feel good. This video is going to help the people who face problems growing their arm muscles. I will share a workout schedule in this video, and this is my personal experience I have not copied it from anywhere. You will get real content on this channel. Let's begin the video. We will perform exercises for Triceps in the first super-set The exercise is Back Dips. To do so you will need a bench.

Back Dips:

(1) You will place both yours hands on the bench Now place your foot on the same platform height. Pay attention that your back should not move ahead while performing this exercise. Your back should be straight like this parallel to the bench. Do not drop much further. And lift yourself with the help of your triceps muscles with full range of motion. Squeeze the triceps and breathe out. Feel every repetition.

(2) Lift it up, just breathe out, squeeze your triceps. Three Four Five Six Seven You have to complete 15 repetitions. Right after completing 15 repetitions, you will move to the next exercise. It is for biceps. The exercise is Kneeling Hammer Curl.

Kneeling Hammer:

You will need 2 dumbbells. Kneeling means you have to bend both knees. This way And place your elbow on the knees Like this Hold both dumbbells. Place your elbows properly on the knees you must lift the dumbbells from here, Lift it until it's close to your face and release it slowly. Be certain that you will not shake. And do not move your lower body while performing it, You must maintain a fix position like the one I am showing, Lift it up

Breathe out Squeeze your biceps And release it slowly. Release the dumbbells carefully. Slow and steady. Maintaining control. Even this exercise should be done in 15 repetitions. So, do it with a moderate amount of weight. And once you complete 15 repetitions, that will be 1 set. And you have to perform 2 set in the same manner. We will start the second super-set with One Arm Reverse Cable Pushdown You must set the pulley this way with a D handle.

One Arm Reverse Cable Pushdown:

Make sure you won't perform it with a regular grip. You should perform it with a reverse grip. Bend your pelvic bone You can take support with one hand, you have to press the handle until your elbow is in a straight line, this will squeeze your triceps muscle. release the handle, and press it again

perform the exercise with a full range of motion. breathe out every time you press the handle down. Squeeze as much as you can Like this. And after you complete 12 repetitions, you must not perform the exercise with the other hand, you should perform biceps with the same hand. The exercise is Behind the Back One Arm Cable Curl. We have placed the pulley at the bottom.

Behind the Back One Arm Cable Curl:

(1) of the same machine with the same handle. Maintain a good distance from the machine before starting. you have to bend the pelvic bone, Chest lift and core type. Your elbow must not move during this exercise, elbow should be fixed here, and like this, you must pull the handle without moving your elbow until your biceps muscle gets squeezed. release it carefully and pull it back again Perform the exercise with full range of motion. And you can feel it in your muscles. Breathe out every time you pull the handle. Just squeeze your biceps.

(2) Do not move your upper body during the exercise. A little movement will do. And as you complete 12 repetitions, you will begin by working on your triceps and then biceps. This is 1 set. And you have to perform 3 sets. I will like to share a important new before moving ahead, Every man trying to build muscles needs to understand that Testosterone is a important hormone to improve muscles. But you should boost it in an organic way, so, you can try Qraa Men's Dynamo power. it is available in capsule and syrup form. It is a 100% natural product.

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Lying Triceps Extension:

So, you need to decline the bench. If you have a more decline bench you can use that. We will use ease-at bar. Just lay down. Do not move your elbow too much. And bring the bar towards your forehead. And without moving the elbow too much we will lift the bar.
As I have been telling you lift the weight with a full range of motion. That is you have to lift the bar until your elbows are in a straight line. Squeeze your triceps and release it slowly. And you must perform 10-12 repetitions. Right after this without resting we will move to the next exercise. The exercise is everyone's all-time favourite Barbell Curl. For the first set, the grip must be outwards the shoulders,

Barbell Curl:

as you can see. Lift your bar from here. Squeeze your biceps. release the bar carefully. Do not add too much weight so hat your body moves this way. Chest lift and core tight. Every time you lift the bar breathe out and squeeze. Once you complete 101-12 repetitions. this is your 1 set.

But you have to apply a variation here, you must hold the bar up to shoulder width in the second set. And will do triceps in the same manner. But you will hold the bar in this way for the third set. That is inwards the shoulders, so you have to perform 3 sets. The exercise for the fourth super-set is Rope Triceps Pushdown. You will need a rope like this.

Rope Triceps Pushdown:

Bend your pelvic bone slightly forward. And press the rope. With a full range of motion until your elbow is straight. Release it carefully, but do not release it completely and do not move your elbow. Press, breathe out, and squeeze your triceps muscles

And you must pay attention that Every time you press the rope you should try to open it like this. As you complete your 12 repetitions without resting we will move towards the biceps exercise. And for the biceps, we will do a Seated Dumbbell Curl Hold exercise. We will sit and perform the exercise.

Seated Dumbbell Curl Hold:

Read carefully. Core tight and chest lift, and we will lift the dumbbells with a full range of motion, squeeze the biceps, and release it slowly. Do not move your elbow too much. Keep it as natural as possible. Four. Five, Focus As you complete 6 repetitions You will hold the dumbbell like this and perform 6 repetitions with the other hand. One Two Three Four Five and Six Hold and you will perform 6 repetitions with the other hand which was on hold. Two Three Four Five Six Hold and Six Five Four Three Two and One This will be your 1 set. And you have to perform 3 sets. Now we are performing the final exercise for the biceps and triceps. For triceps we will perform Diamond pushups.

Diamond PushupS:

I have already explained the position many times. Your hands should be in this position. Perform in the same manner as you do pushups, elbow inwards your chest must be very close to your hands. Pushing through triceps will get up and breathe out. and keep doing it And you will repeat it till failure That is you must repeat it as much as you can. 5, 10, 20 as much as you can. you must keep repeating it. As you complete this we will move to the biceps exercise. To do so I will need the help of someone All you have to do is place your hands in this manner and ask someone to press your arms,

Palm Press Hold:

place your hands on my palm and press it I should hold this position whereas the other person will keep pressing my palms. press it more. Let's see how long we can hold. Press it. Press it and hold it. may be could hold it for 15-20 seconds Thank you so much. And this concludes our workout schedule. And you have to perform this holding the biceps and triceps only one time. So, this was it for today's post . I hope you like the post . I will keep on sharing such fresh content with you all. Till then Good Bye.

biceps and triceps workout:

Exercise	Sets x Reps	Rest Between Sets
Biceps Workout
Barbell Curl	4 x 8-12	60-90 seconds
Dumbbell Hammer Curl	3 x 10-15	45-60 seconds
Preacher Curl (Machine or Dumbbell)	3 x 12-15	45-60 seconds
Concentration Curl	3 x 12-15	45-60 seconds
Triceps Workout
Tricep Dips	4 x 8-12	60-90 seconds
Close-Grip Bench Press	3 x 10-15	60-75 seconds
Overhead Dumbbell Extension	3 x 12-15	45-60 seconds
Tricep Kickbacks	3 x 12-15	45-60 seconds

Tips:

(1) Warm-Up: Start with a 5-10 minute warm-up, including light cardio and dynamic stretching to prepare your muscles for the workout.

(2) Form is Key: Focus on proper form to ensure you're targeting the right muscles and avoiding injury.

(3) Progressive Overload: Gradually increase the weight or resistance as your strength improves to stimulate muscle growth.
(4) Rest: Allow your muscles to recover by getting adequate rest between sets and ensuring you have a day of rest between intense arm workouts.
(5) Nutrition: A balanced diet with enough protein is crucial for muscle growth and recovery. Ensure you're consuming enough calories to support your fitness goals.
(6) Hydration: Stay hydrated before, during, and after your workout.
(7) Consistency: Results take time. Stick to your workout routine and make adjustments as needed based on your progress.

Big Arms Fast: Workout & Nutrition FAQS:

1. Q: What are the key sporting events for building bigger biceps?

A: Some key physical games for constructing bigger biceps encompass barbell curls, dumbbell curls, hammer curls, and awareness curls. These physical games goal special components of the biceps, selling general muscle growth.

2. Q: How often should I train my biceps to see quicker results?

A: It's generally advocated to teach biceps 2-3 times in step with week, bearing in mind adequate rest among classes. Overtraining can hinder development, so recognition on intensity during workouts and proper healing.

3. Q: What is an effective triceps exercising for size and definition?

A: Effective triceps sporting activities encompass close-grip bench press, tricep dips, tricep pushdowns, and overhead tricep extensions. Combining those physical games to your routine allows goal extraordinary triceps heads for higher typical improvement.

4. Q: Is nutrition crucial for gaining larger fingers?

A: Absolutely. Nutrition performs a crucial function in muscle growth. Ensure you're eating enough protein to aid muscle repair and increase. Additionally, maintain a caloric surplus by using eating barely greater calories than you burn to gas the increased energy needs of your exercises.

5. Q: Can I train biceps and triceps on the same day?

A: Yes, schooling biceps and triceps on the same day is commonplace and can be effective. However, it's crucial to vary your workout recurring and permit sufficient rest for these muscle organizations. Consider incorporating a break up routine or allowing as a minimum forty eight hours of rest among arm workouts for most effective recuperation and growth.