How to build arm muscle in a short time?

The movements you need to do for your arm muscles to work...

Beginners in bodybuilding often start with the arm muscles. So, what movements should be done to develop arm muscles? Motor Skills and Movement Training Specialist Remzi Güleç, who said, "The more quality you eat, the higher efficiency you will get from the work you do," shared with us tips on how to build arm muscles in a short time.

The following systems must work in harmony for the development of body muscles.

• motion system
• Nervous system
• endocrine system
• Circulatory system-Cardiovascular system
• The respiratory system
• Digestive system
• Excretory system
• reproductive system
• Sense organs

Muscle development ; exercise, healthy eating and rest. The exercise program that will support the development of muscles should include 3 main types of exercise. These; cardio work, exercise work and flexibility work.

At the newstarter level, 2 days of cardio, 3 days of weight training and 2 days of flexibility work are a good foundation for a week's workout. These exercises physically cause an increase in muscle cross-section.

Cardio exercises: These are the studies that increase the heart rate and are carried out in a specified time period. Although it differs according to the type of work, it should be continued for 30-50 minutes.

Weight training: The main purpose of these studies is to repair the micro-tears, on which the muscles adapt and work on the resistance, during the resting period and to become stronger for the next exercise. In general, a large number of repetitions increase the endurance of the muscles and help them gain shape, while a small number of repetitions of high weight increases the volume and strength of the muscles.

Flexibility exercises: It is a type of static work aimed at extending the muscle length, provided that it is not challenging. Muscles that grow in height increase the flexibility and elasticity of the tissue. It is known that there is a decrease in the risk of injury and an increase in athletic performance in the right stretching exercises.

You must determine your energy needs according to your studies and feed accordingly. Do not forget that if you do not meet the energy needs of your body, the work you do will prevent you from reaching the voluminous muscles of your dreams. Therefore, the more quality you feed, the higher efficiency you will get from the work you do. Rest is just as important as exercise and a healthy diet. Micro-tears in our muscles can be repaired while the metabolism is resting. 7-8 hours of quality sleep both helps our muscles to be repaired and regulates the hormonal balance of our body.

How can we have voluminous and flashy arms ?

The answer to this question is quite simple. It is our ability to adapt, that is, the ability to adapt to changing environmental conditions, which is found in all living things and ensures the survival of all living things on earth. Although, hypertrophy training is a healthy and natural process and result. It should not be forgotten that muscle groups work in harmony with each other. Without training large muscle groups, not enough growth hormone is secreted. If only small muscle groups are worked on, it would be a romanticc idea to expect the muscles to achieve sufficient performance and a flamboyant volume. It should be known that it will be more beneficial to plan the studies as a whole.

How to do hypertrophy training ?

Hypertrophy training takes place betweenn moderate to maximal and long-term muscle tension.

Intensity of load: 60-80% Number of sets
: 3-5
Number of repetitions: 8-13
Rest between sets: 4-6 minutes
Rest between movements: 2-4 minutes
Number of workouts: 3 days a week