A training program for super hand growth!
Combine the exercises for the biceps and triceps and get more muscle growth stimuli. These 4 supersets will raise the pumping bar to a new height!
Author: Bill Geiger
In short, the supersets rule. Doing one by one exercises for one muscle group or muscles of antagonists, you increase the energy consumption during training and shorten its duration. And this is their advantage is not limited.
Numerous studies have shown that this method increases the accumulation of elastic energy in idle antagonists. In other words, as long as you do bend on the biceps, the energy charge accumulates in the triceps, and during the press on the upper block – in the biceps. The release of stored energy allows you to generate more effort. In a sense, in a single exercise, you become stronger.
The beauty of the three proposed supetsets – and one triset for launch – is that each uses only one type of equipment. This will allow you to do all the work for a shorter period of time. Also, there is a gradual decrease in intensity: you begin to exercise with weight, because you still have full strength, and gradually reduce weight as fatigue accumulates. We indicated the number of repetitions and approaches, but experiment boldly and press the gas pedal, adding to high-intensity training supercets such as forced repetitions or even a set of negatives in the last approach of each exercise.
- Training does not include warm-up approaches. Do as many warm-up approaches as you want, but never bring them to muscle failure.
Key recommendations for training
These exercises are your best muscle constructs, which is why you will make them the first. Take the barbell more heavily and reduce the number of repetitions in the approach to 6; this will allow you to achieve failure in a smaller range, which is useful for the development of power skills. Load the bar – or EZ-neck, if you like it – and take a horizontal bench so that no one interferes.
Bending the arms on the biceps while standing. Hvat on the width of the shoulders is the most convenient for the majority, and it best works out the long (external) head of the biceps. But if you want to really load a short (inner) head, grasp a wide grip. In any case, perform flexion cleanly!
French press with EZ-bar. After finishing with the bend, put the bar on the end of the bench. In this movement, try to keep the shoulders perpendicular to the floor in order to maximally isolate the triceps. This is not a pullover for you!
Bench press a narrow grip. Now you can perform a multi-joint exercise and connect auxiliary muscle groups that will help tired triceps. Do not stop at a certain number of repetitions, work to the point of failure.
Instead of doing a French press above your head on a bench with a low back, drag the dumbbells to the Scott bench and perform the exercise, sitting with your back to the palm rest. The working weight should already be less than in the first exercise.
Raising the EZ barbell on the bicep on Scott's bench. Since the upper part of the arm is located in front of the plane of the trunk, you will notice that the exercise is better working on the short head. Make sure the hands are on the bench parallel to each other. Do not tear your elbows from the stand. Use the EZ-neck to reduce the load on the wrist joints.
French press dumbbell above his head while sitting. Exercises in which the hand is overhead are good for working out the ever-lagging long triceps head. That is why it is useful to include at least one movement from behind the head in the triceps workout program.
Attach the cable handles to the crossover blocks. The bottom block is used for bending on the biceps, the upper one is used for the press on the upper block on the triceps. Again, to increase pumping, reduce the working weight a little more as compared to the beginning of the workout.
Bending on the biceps in the crossover. Use in this exercise a neutral grip to work out the shoulder muscle and increase the arm circumference. Also this technique works for the shoulder-ray muscle, which is located in the upper part of the forearm near the elbow joint.
Extensions to the triceps on the upper block. If you press your elbows to the sides and turn them into fixed levers, you can fully focus on the lateral head of the triceps.
At the end of the workout, your main task is to finish the jerk with a deep burning and muscle pumping. Here we use the lightest working weight, so make yourself do one or a couple of unscheduled repetitions.
Both exercises should be done with one hand to concentrate on one single muscle. This selective focus will help improve communication between the brain and muscles and provide deeper pumping. Since the muscles are already resting, while you switch from one hand to the other, shorten the interval between supersets to 30 seconds.
Bending the arm on the bicep on the lower block while standing. Perform these flexions in a position that is most comfortable for you: standing face, back or at any angle to the cargo stack. Use your free hand for self-help to finish off a couple of extra repetitions, if you want to increase this pleasant pain a little!
Extensions to the triceps in the slope in the crossover. Instead of dumbbells, grasp the rubber ball of the handle of the cable. Keep your elbows stiff in every repetition. If you constantly raise and lower them, you make a perfect single-joint movement into a multi-joint movement, and thereby deprive the triceps of the legal right to a good workout.
How to change the intensity of the workout
The volume and intensity of the proposed training is designed for more experienced athletes, but you can correct the load in accordance with their capabilities.
- Beginners. Perform only the triset and the first superset. Add 2 repeats to each approach in all exercises. That is, do 8 repetitions in each approach of the triset, and on 10 – in the superseet. But work with a heavy projectile to reach a muscle failure with the numbers outlined!
Completed completely, burning, pampus, in general, normal! By the way after the French press immediately you can do a bench press by the same barbell, I personally did))
Well, it's worth trying just now I have a day of hands))
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