21 exercise program for hands – part of 3

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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!

Pump awfully strong hands using the "Hulk" training mode.

A person who is not the last in the list of "movie actors with big hands" may not have made such an outstanding career as Stallone or Schwarzenegger, but what he really has is the largest pair of muscular arms in the history of Hollywood – 58,5 cm at the peak.

In addition to the roles of the main characters in the TV series "The Incredible Hulk" on the TV screen and Hercules in the big cinema, Lou Ferrigno was one of the leading bodybuilders of his time, which lasted from 1970 to 90.

He twice won the "Mr. Universe" competition, and also took second place, second only to Schwarzenegger at the "Mr. Olympia" competition.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

Race Slaya: Without stops. In full force.

Slay trains at a fast pace, moving from exercise to exercise without respite. This not only helps him build muscle, but also maintain an excellent shape.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

Triceps "Mr. Olympia" 2011 year look weird, but in his training there is nothing supernatural.

The current ruling "Mr. Olympia" Phil Heath never needed to worry about his triceps. "It's not that I do not want to have big triceps; I just never had problems with increasing their weight, "he once said. Lucky son of a bitch.

Nevertheless, already at the beginning of his career in bodybuilding Heath realized that if he wants to become the best bodybuilder in the world, he should not rest on his laurels.

Instead of simply counting on his genetic data, he continued to work and eventually "forged" what is now known as the best triceps that the world has ever seen.

Despite the fact that the Heath relies on time-tested exercises for triceps, he likes to mix styles, including the technique known as FST-7, which was invented by his coach Heni Rembod.

FST-7 includes "polishing" part of the body with the help of seven sets of exercises performed with 6-8 repetitions and 30-45-second rest between sets.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

Heavyweight and world boxing champion looks strong, but hits – even stronger.

"Doctor Steel Hammer" is the owner of four of the five major titles among heavyweight boxers (the fifth belongs to his brother, Vitaly). This achievement, the boxer, at least partly due to his exceptional strength and physical form.

21 exercise program for hands - part of 3

Being a candidate of science in the field of physical education and sports, Klitschko perfectly understands the subtleties of training, so his program includes the development of power and strength, as well as bodybuilding, which helps to make arms deadly weapons and get enviable forms.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

There is no point in arguing about who had the most powerful hands in the history of the NFL (National League of the United States for American Football), until Thomas Jones decides to quit the sport.

Midfielder Thomas Jones is a member of the league for 12 seasons and continues to be distinguished by professionalism and ethics that put him first among other athletes. And, despite the fact that his career is nearing sunset, Jones undoubtedly has the best hands in the National Football League.

So, with the help of the athlete's trainer Pete Bommarito, we reveal the secrets of his success.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

* In the first repetition, hold the bar at the top point for 6 seconds, lower it. Then make one quick repetition, after it repeat with a delay of 5 seconds. Then again a quick repetition. Continue until you reach the delay of 1 seconds. This will be considered one approach.

Try Greg Plitt's program for getting hands like a fitness model.

If for the past 10 years you have ever passed a newspaper stall, watched TV or were within a radius of one and a half kilometers from the gym, you almost certainly saw Greg Plitt.

Being one of the most popular fitness models in history, Pilt is still in demand because it is always in excellent physical shape and has a physique that all the men of the sex dream of.

Below is a technique that helps him to demonstrate powerful hands.

21 exercise program for hands - part of 3

Pay attention: when Plitte wants to pump the mass, he performs 3 sets from 10, 8 and 6 repeats in each exercise. To become more embossed, it does 15, 12 and 10 repetitions.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

Leave this brutal combined training last. Trust us – we know what we're talking about.

Is it a giant set? A drop-set? We do not have the faintest idea.

But what we really know is that this diabolical scheme is the last blow in every sense of the word: once you finish it, your hands, in fact, can not do anything else.

Put four pairs of dumbbells in one line on the rack, bench or on the floor. Take them in order of weight reduction, from the heaviest to the easiest. For guys with muscle strength from medium to above average, the weight of dumbbells for this exercise will be 15 kg, then 12 kg, 9 kg and 7 kg. Next to the dumbbells, put a pancake for the bar weighing 15 kg.

First, perform 10 lifts with a "hammer" grip with both hands simultaneously, using 15-kilogram dumbbells; do not rest, do the same with dumbbells 12, 9 and 7 kg.

Next, without a breather, raise and hold in a static position an 15-pound pancake at the point corresponding to half the bend (your elbows should be bent at an angle of 90 °, and your forearms should be in a position parallel to the floor).

Starting with 15-kilogram shells is a difficult task, so if you can not complete the entire combination from the first time, drop the weights to the lighter ones and try to execute the whole scheme three times, resting for 90 seconds between rounds.

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

21 exercise program for hands - part of 3

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