The guys turned to a famous blogger and trainer named Eliot with the question of how to build muscle in the hands. They have in the process of training all muscles except the arms progressed.
In the first, all the muscles of the body grew and became stronger, and the biceps stunned and did not grow.
The second guy grew everything on the body except his hands, they are not at all progressed. Biceps, triceps and forearms getting bigger. They hung like attached sausages.
Instead of standard nutrition tips or changing a training program to increase arm volume, Eliot invited the guys to pay attention to their shoulders.
The fact is that there are people who have poorly developed hands, and the remaining groups are well developed. And they look like this as if the front of the body is littered with in front, that is, reduced to shoulder area.
How do you know that the shoulders are moving forward?
To determine if there are problems with the shoulders, you need to take two pencil in hand and if in a relaxed position the tips pencils will look at each other, which means you are reduced shoulders. In other words, shoulders went forward or shoulders can be said heaped forward.
This is due to overstrain of the front delta, neck, chest and overstressed biceps. As well as relaxed back muscles. TO Moreover, in such a situation, excessive reduction occurs and biceps tendon overstrain. That is, the reduction of the shoulder girdle inward and flexion of the arm.
Therefore, guys with small hands look just like guys who have wide back syndrome. Hands do not fit the body, as if something prevents them from fitting snugly.
So what is this story about reducing shoulders … If a guy progressing in strength, but his hands do not grow, then most likely him such a problem. This is muscle imbalance. U guys with normal with the pumped up arms, the shoulder girdle is turned back. And the shoulder joint they are in the right position, conceived by nature. Shoulders they fall normally, where they should fall, that is, they are not tightened sang or up. And the arms are fully extended at the elbows, lowered and she completely straightened up. Then they do not unbend it themselves, but a hand straightens easily without extra effort.
When there are no problems with the shoulder joint and the position of the shoulders, then on in practice, the arm muscles will work at full amplitude. Guys with problems in the shoulder joint cannot fully open the chest cage and reveal the front of the shoulder girdle.
That is, when training hands having such problems will not work use the weight power potential of muscles, due to the fact that they overstrained and bent. And the more stretching you can create in muscle through the use of extra weight or exercise, especially muscle responses can be obtained in the form of strength or size muscles.
But when the front of the shoulder girdle is enslaved, then then there is dysfunction. And if there are problems with functioning shoulder, then to the fingertips the whole arm will not be functional.
Stretch your shoulder and biceps to keep your arms growing
Therefore, if you want to grow big hands, then you need stretch your biceps. You need to start with a regenerative stretch. the front delta, trapezoid, shoulders in general, and also the neck, it should move freely in all directions. You can start with stretching thoracic region. It will not be superfluous to work on the correct posture.
You need to relax and stretch your shoulders and arm muscles if want to pump up your biceps. So you increase the amplitude movement and stretching of the biceps. After stretching, you can return to hand training and do all exercises in full amplitude. And everything needs to be done slowly, under control and training should be high volume. It is necessary to do a large number of approaches with a large the number of repetitions and with a long time under load. Also you can increase the frequency of training, that is, you can train more often during the week.
Conclusion: the problem of poor growth of a muscle is not always necessary look in the usual plane of nutrition or training programs.
Biceps Stretch Exercises
I added some exercises to stretch the biceps in pictures. They are simple enough and you can easily master them. It will give you may begin to progress in the increase in arm muscles if they you have previously lagged behind in development.
And here is a short video that immediately exercises for biceps biceps stretch is done