21 exercise program for hands – part of 1
Only the most zealous athletes, who used unique training regimes, had the most outstanding hands in bodybuilding. Follow the advice of the heroes of the past and pump up effective hands!
How did Arnold Schwarzenegger create his fantastic biceps? The key to unraveling is hard work. A lot of hard work.
Biceps Arnold Schwarzenegger – perhaps the most famous in the history of mankind, and it is quite deserved. At that time (the end of 60-x is the middle of 70-ies), with a girth of 56 cm, they were not only the largest, but also had the most perfect shape.
Arnold trained on a simple and "brutal" program, the basis of which were basic exercises, which he thought were excellent for building muscle mass, as well as some isolating exercises.
The lifting of the bar to the biceps with the cheating (connection to the exercise of the exercise of other muscle groups) was the favorite exercise that Arnold included in his training regime from the time when he was a teenager. Once he said: "The lifting of the bar to the biceps with the cheating is unmatched in terms of muscle growth."
Similarly, Arnold liked to use the lifting of dumbbells to the biceps on an incline bench. He set the bench at an angle of 45 ° to achieve maximum stretching of the biceps.
The main exercise, helping to lift the top of the biceps, Schwarzenegger considered concentrated bendings on the biceps with one hand. Although the shape of the human biceps is largely determined by genetics, concentrated flexion actually affects the outer head of the biceps muscle, responsible for the height of the biceps during bending.
"Austrian oak" (as Schwarzenegger himself liked to call himself) "honed" the biceps by alternately lifting dumbbells to the biceps while standing, this exercise he sometimes performed using a device called "arm blaster". This device helped him to fix his elbows on the sides, which contributed to an even greater isolation of the biceps.
He performed from 20 to 26 the approaches of such an exhausting workout twice a week – on Tuesday and Friday evenings.
Program on the hands of Arnold Schwarzenegger
Train and be ready for any challenges of the metropolis with an exercise program from one of the best law enforcement athletes.
If you won the title "The strongest contender from the living" at the World Games of Police and Firefighters, as Andy McDermott did in Vancouver in 2009, they would have a complete understanding of the requirements for physical training of law enforcement personnel.
As a member of the Tactical Response Squad in Arizona, McDermott should be ready for almost anything. "As I grew older," says McDermott, "I had to change a lot to stay in shape, because it's necessary in my work. The training of the arm muscles is part of a circular workout that helps my entire body stay in motion and keep the metabolism at a high level. Thus, I simultaneously shake hands and burn fat. "
If you do not have the opportunity to use a rowing machine, replace it with any kind of physical activity that requires quickness and high energy consumption: skipping rope, sprinting, mountaineering, jumping on the ground with lifting hands above your head and simultaneous placement of feet on shoulder width or shuttle run.
The program is on the hands of Andy McDermott
To build muscle mass, ultramodern programs are not needed. Try the old school classics.
Biceps and triceps (which belong to relatively small muscle groups) respond well to the load, so using large weights helps to create a good amount of arm muscles (and make them stronger). Thus, sets with a large number of repetitions can be done with heavier weights, achieving increased growth of muscle tissue.
The training mode 5 × 5 is the technique recommended by Reg Park (50-fold winner of the "Mr. Universe" contest and idol for the growing Arnold Schwarzenegger) during its heyday in 60-x-3.
Park first performed two sets of each exercise to warm up, increasing the weight from the first to the second and thus preparing for the last three working approaches. In all three final approaches, the weight remained the same.
The next training mode includes two exercises, each of which is aimed at working biceps and triceps, while you alternate the load between the two muscles – first perform all the exercises on the biceps, and then – on the triceps or vice versa. This is done so that none of the above muscle groups stay for a long time without work.
This American soldier, who was seriously injured in combat and rewarded by the government, knows the price of heavy weapons.
Veteran 101 airborne division Dan Islinger literally risked his neck for the sake of the United States of America.
During the war in Iraq, Islinger was seconded to the 3 Rifle Division as a security specialist. The force of the explosion of the explosive mine threw Islinger out of Hammer, as a result of which he hit his head on the ground, injuring his left shoulder and receiving the nock of the cervical spine in three places.
Today Islinger is one of the most famous bodybuilders of the NPC (National Physique Committee), owning its own sports business. Every time he enters the hall, the spirit of wartime is felt around him, and the days when he puts a load on his hands are no exception.
If we consider that the girth of his biceps is more than 51 cm, it becomes clear that he has his secret. "Why use an 9-millimeter gun in training if you can handle a large-caliber machine gun?"
Program on the hands of Dan Islinger
Train and make your handshake suicidal. Author: Jedd Johnson
Jedd Johnson is a trainer from northeastern Pennsylvania, performing in grip competitions. He performs traction with a pinch grip with two hands with a weight of 100 kg. He is also a co-owner of The Diesel Crew, which develops sports recommendations.
You will not be able to pump the muscles of the wrist as well as the abdominal muscles or biceps, however there are many reasons for training the grip.
Use this technique to make your arms as strong as the bear's paws.
Practice one of the following exercises at the end of the workout.
Hold pancakes with a pinch grip
Place two pancakes on the floor of the same size on the floor and take them so that the thumb is on one side and the other fingers on the opposite side.
Press the pancakes to each other and lift them off the floor, as if you are doing a deadlift. Hold them in front of you for some time.
Execute 3-5 approaches. To make the exercise harder, thread the chain through the holes in the pancakes and rotate your wrists.
Tie a belt or rope to the pancake for a bar weighing 1,25 kg. To the other end, tie the hammer of the sledge hammer (the longer its handle, the harder it is to perform the exercise).
With two hands, hold the sledgehammer at the end of the handle at waist level. While holding the sledgehammer parallel to the floor, rotate the handle so that the belt winds on it and, thus, causes the pancake to rise.
Continue until the pancake touches the handle, and then untwist the strap in the opposite direction. This is considered one approach. Change the direction of rotation in each approach, as well as the hand that should be in position in front of you. Make two or three approaches to each hand.
The exercise trains the flexion and extension of the wrist, forcing you to overcome the force of the lever, which multiply strengthens the wrist.
Take the 5-kilogram pancake for the bar with a pinch grip.
Bend your hand with the pancake as usual, but keep your wrist exactly – do not let it bend under the weight of the weight. Increase the weight to two pancakes, and then – to 10 kg. Perform 3-5 approaches on 3-5 repetitions on each hand.
Extreme training for extreme volume of muscles and strength of hands. Author: Derek Poundstone, winner of the "America's Strongest Man" contest 2007, 2009, 2010.
Strong work and a good plan are the components of success in any sphere of life. And if you are able to do the work, I will offer you a plan.
My training schedule for the muscles of the hands in the period between competitions is designed to strengthen the triceps (by squeezing 150-kilogram weights over the head) and biceps (using a train pulling weight of 86 tons).
Let's start with triceps exercises, focusing on the fact that the movement is performed by the triceps, and not the muscles of the back, shoulders or chest.
Heavy weights are an indispensable condition, allowing to give sufficient load on the triceps and make them stronger.
Further, perform extension to isolate the triceps and stimulate the growth of each muscle fiber.
Then we "harden" the hands with the help of training for the tolerance of pain, using dumbbells and cables.
Keep muscles tight will help the bending of hands with dumbbells with constant muscle tension and lack of rest at the top or bottom point of the amplitude.
The program is on the hands of Derek Poundstone
Rock according to the scheme "pyramid" with a permanent resident resource "Muscles and Fitness", nuts in games with iron.
Athlete Matt Croshaleski, sponsored by MuscleTech, one of the strongest powerlifters in history, has decided to try his talents in bodybuilding. And if we consider his new figure as an indicator, then the methods of training used by him – this is what you need!
"Krok", known for his now unpopular training of crazy intensity in the garage, uses longer training sessions than others to get his muscles to grow.
His program is based on several basic exercises, the number of repetitions in which is performed in a scheme that resembles a "pyramid". At the end, a unique element is added: a triple drop-set, performed as the final approach in each exercise.
To do this, reduce the weight by 20-25% in each subsequent approach performed without a breather. Then squeeze out three quick approaches without rest until exhaustion. "This will bring a ton of blood to your hands," says Kroshaleski, "stretching the fascia and freeing up space for the growth of new muscle cells."
When performing the first three approaches, increase weight in each exercise. Start with the weight with which you can perform a large number of repetitions, then add that weight so that each approach is difficult enough, but not enough to make you exhausted before you finish the scheduled number of repetitions.
Program at the hands of Matt Croshaleski
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