Pump up voluminous hands with the old school, like in the golden age bodybuilding using, program on hand. Hand weight training according to the principles of the old school involves the use of heavy basic exercises.
I’m not interested in what bodybuilders look like today. I AM prefer classic athletes like Arnold Schwarzenegger, Dave Draper and Franco Colombo. They had an incredible symmetry, excellent proportions and unimaginable overall development. So I want to look like these guys, well, maybe a little it’s better.
- Hand weight training
- Hand training program
- Hand Exercises
- Lifting barbell for biceps while standing
- Scott’s Bench Curl
- French bench press (bench press with EZ – bar)
- Extending arms with a dumbbell from behind the head
- Dips
- The Golden Rule for Hand Training
Hand weight training
This scheme uses the old approach for training hands, which will help you build high and tight biceps peaks horseshoe shaped triceps. We will work on the mass, and draw a form. Our goal is not only size. We are trying build size, aesthetics, proportions and balance.
I strive to take myself to the next level – to break previous strategy and goal. If I leave everything as it is, then stop developing. You will not grow unless you push yourself to the next level. If you want to see the result, you you need to complicate your workouts.
Add this workout to your program once or twice per week to keep your hands growing.
This workout is simple, with a six-exercise outline: three exercises for your biceps and three for triceps. Start at 12-15 reps to warm up your muscles, and then reduce your reps to level for building muscles – 4-5 sets of 6-12 reps. Big the weight and volume of your workout is guaranteed to be like a pump for your hands.
I try to add mass through basic exercises, and Improve terrain with isolated exercises. Start with multi-joint movements – this is the best way to work on the mass and the size of your arms, and end up with isolated exercises for detailing, embossing and adding expressiveness to muscles hands.
Hand training program
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Standing biceps barbell 6-12 reps, 3 working sets; 6-12 reps |
30-60 seconds of rest for the first sets, 1-2 minutes of rest after last set
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Scott Bench Curl 4 6-12 reps |
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Concentrated flexion of one arm with a dumbbell4 6-12 reps |
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Bench press with EZ – barbell (French bench press) 2 sets 6-12 reps, 2-3 working sets for 6-12 reps |
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Extending your arms with a dumbbell behind your head 4-5 sets of 6-12 repetitions |
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4 bar push-ups |
Hand Exercises
Lifting barbell for biceps while standing
At the age of 18 or 19, I did not have a gym membership. All what I had was a barbell, some balance and some dumbbells. And I knew only the rise of standing barbell for biceps. Today, it is still one of my favorite exercises.
I think that standing up with your biceps is great. exercise to start work on the hands, because it is aimed at balance and coordination. This is not insulation and not the machine you rely on it to help develop your focus and overall strength.
“I BELIEVE THAT RISING THE STANDING BAR ON BICEPS IS EXCELLENT УПРАЖНЕНИЕ, ЧТОБЫ НАЧАТЬ РАБОТУ НАД РУКАМИ, ВЕДЬ ОНО НАЦЕЛЕНО НАБАЛАНС И КООРДИНАЦИЮ.”
Scott’s Bench Curl
Focus on the right technique – your elbows tight pressed to the stand, do not swing, without jerks and jerks, and big stretching when bending arms with a barbell on Scott’s bench. At the peak of this isolated exercise don’t forget to compress your biceps like can be stronger for maximum pumping.
Stay focused throughout the movement, otherwise you don’t pump up your hands, like the classic bodybuilding champions. Build a brain-muscle connection. This will give you more control and you You can feel continued muscle growth.
Do not be afraid to play with different grip, it will hit your biceps from different angles.
Concentrated single-arm flexion
I prefer to complete a concentrated bicep workout. bending one arm. This is a great isolating exercise, which will strengthen your biceps and help build high peaks. ЯI like to carry it out with additional resistance.
When it comes to concentrated flexion of one arm, mess with as much power as possible but don’t forget to control the non-centered (lowered) part of the movement. You are you don’t want to swing the bottom or just drop the dumbbells.
French bench press (bench press with EZ – bar)
Keep your elbows as close to your body as possible and hold them fixed while holding the weight. I prefer to bring neck to forehead to increase the load on the triceps. Explode on rises and gently control to lower the bar down.
FRENCH PRESS
You don’t have to always stick to a special number of sets and reps. You should adhere to the principle of some training models, but you need to break the rules and step over your “standard numbers”. Compete with yourself and grow up!
Extending arms with a dumbbell from behind the head
For a really thoughtful blow to your triceps, you you need to raise your arms above your head. Maintain control when you put dumbbells behind your head, for a really good load them as low as possible and keep them on at all times maximum.
Dips
Dips push-ups are a great final exercise. Your triceps are already tired and push-ups on the uneven bars will give them extra final push. If necessary, increase the intensity, adding the number of repetitions, counting and decreasing your period for recreation.
Perform the highest possible number of repetitions, regardless of your tiredness.
DIPPING ON BARS
The Golden Rule for Hand Training
Not sure if you train your arms hard enough? Go through next test: At the end of your workout, try to touch your shoulder. If your biceps are so pumped up that you don’t you can stretch them, so you have done your job well. If you easily touch the deltoid muscle with your hand, you need continue work.