Why is there only a 15 rule in arm training and no 5, 10 or 20? Because this 15 is the most practical and important rule, and it is a summary of my 15 training experience. Young people want to have strong arms, because arms are attractive and beautiful, and people always pay attention to them first. To this end, I want to recommend these 15 rules that I follow to young friends who love fitness.

1. Focus: only pay attention to the part you are practicing-the arm. When you start training, you feel that your whole body is made up of arms. The only thing to do is to shrink and stretch and forget anything else in life. The most important thing at this time is to bulge your arm muscles.

2. Full-range exercise: In training, if you use 1/4 motion amplitude or 1/2 motion amplitude to do actions, it is equal to muddling through. One thing must be clear: give muscles the right strength and stimulate them to the maximum. The growth of muscle fibers can be achieved by giving full play to their functions-full contraction and extension.

3. Use forced times after a certain foundation: Before using forced times, there are two conditions: (l) Have a certain arm circumference. (2) Have a good training partner. Without these two conditions, you will tear the biceps brachii or damage the elbow joint. If you have 2 years of training experience, good biceps brachii and triceps brachii, and the ability to control heavy weight, then the number of exertion is a good strategy to make the arm muscles grow.

4. Don't overtraining: I have seen some people train, train and retrain hard and never rest. The biceps brachii and triceps brachii are relatively small muscles, and it is easy to reach the exciting point during training. If you overtraining, it will be counterproductive. It is recommended to practice your arms once a week. If you are an advanced athlete, you can practice 15 groups for each muscle, but the number of times is very important for your arm. I always insist on practicing 10- 12 times in each group.

5. Don't be fooled by praise: When people in the gym praise how good your arms are, don't take those words seriously, because it will only make you feel that you don't need to train hard anymore. Be honest with yourself, be strict with yourself and strive for greater progress.

6. Patience and perseverance: Don't worry about how fast your arms will grow all day. We should face the reality and understand that the growth of arm circumference is a slow process. As long as you train hard with the rule of 15, it is impossible not to thicken the arm circumference. Remember, it took me 15 years to gain experience.

7. Every exercise should reach the limit: correct a wrong view: easily completing each group of exercises can make muscles grow. You should focus on the muscles, not the joints. Joint pain is to control your weight better to squeeze your muscles and do the whole exercise. You can ask for help for the last few threats.

8. Increase the training weight: In the initial bodybuilding training, you should use moderate intensity. When you have a certain foundation, you should gain weight to get higher quality muscles.

9. Don't use weights that you can't control: Those who want to attract others' attention with heavy weights are stupid. Because it's easy to get hurt. Training is smarter.

10. Keep the arm muscles relaxed: stretch the arm muscles before each training to make the blood fully circulate and flow to the training site. Muscles should also be stretched between groups to avoid muscle injury. In fact, the more blood in the muscle, the more nutrients the muscle gets.

1 1. biceps brachii, triceps brachii and forearm muscles are practiced together: this is the principle that echoes the previous rule. Filling your arms with blood can make the training last longer. If you train other parts at the same time, you will draw blood from your arm. Some people practice biceps brachii and back muscles, triceps brachii and pectoral muscles together, which can't make the arm have the most suitable growth conditions.

12. Take a day off after arm training: Few parts of the body are always under strong pressure like the arm, because the arm has to exert strength to do any action. The biceps brachii and triceps brachii are a pair of related muscles, which are prone to fatigue and need adequate rest to recover. Let them have a good rest for a day and get real growth.

13. Don't lose heart and don't do stupid things: not everyone can have an arm with a bust of 59 cm (above). You should face the reality. If you let delusion control you, you will hurt yourself in training. Depression can make things worse and even end your bodybuilding career. There is a big gap between facts and dreams, and hard training will bring you rich returns. Almost cruel training will make you realize your original dream. Once it is realized, you will be proud that no one can do it better than you.

14. Expand your imagination: When training your arms, imagine the tendon of your biceps brachii as a steel rope that never breaks, and imagine your triceps brachii as a striped steak. You must associate your thoughts with your muscles. This is very effective.

15. Enjoy the fun of training: arm muscles are the muscles that people want to see, so when you train them, you should fully enjoy this fun. I believe you will bring others biceps brachii like a mountain and triceps brachii like a cow's hoof. When someone asks you to show off your muscles, you will not hesitate to make a beautiful biceps brachii shape.