21 hand workout programs – part 1

Only the most diligent athletes, using unique training regimes, have the most prominent arms in bodybuilding. Follow the advice of the heroes of the past and pump up spectacular hands!

Part 1 | |

1. Austrian Alps

How did Arnold Schwarzenegger create his fantastic biceps? The clue is hard work. A lot of hard work.

Arnold Schwarzenegger’s biceps are perhaps the most famous in human history, and they deserve it. At that time (late 60s – mid 70s), 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 was, in his opinion, worked great for building muscle mass, as well as some.

Bicep curls with cheating (connecting to the exercise of other muscle groups) have been a favorite exercise that Arnold has included in his training regimen since he was a teenager. He once said, “Cheating biceps curls are unmatched in terms of muscle growth.”

Likewise, Arnold loved to use the incline dumbbell curls. He set the bench at a 45 ° angle to maximize the bicep stretch.

The main exercise that helps to raise the top of the biceps, Schwarzenegger counted on the biceps with one hand. Although the shape of a person’s biceps is largely determined by genetics, concentrated flexion does affect the outer head of the biceps, which is responsible for the height of the biceps during flexion.

“Austrian oak” (as Schwarzenegger liked to call himself) “honed” his biceps by alternately lifting dumbbells to biceps in a standing position, he sometimes performed this exercise using a device called an “arm blaster”. This device helped him to fix his elbows at the sides, which contributed to even more isolation of the biceps.

He did 20 to 26 sets of this grueling workout twice a week – on Tuesday and Friday nights.

Arnold Schwarzenegger’s program

2. Andy McDermott

Train and be prepared for any metropolitan challenge with an exercise program from one of the best law enforcement athletes.

If you were to win the Strongest Rival Living title at the World Police and Fire Games, as Andy McDermott did in Vancouver in 2009, you would have a complete picture of the physical training requirements of law enforcement.

As a member of the Tactical Response Squad in Arizona, McDermott must be prepared for almost anything. “As I got older,” says McDermott, “I had to change a lot to stay in shape, because it’s necessary in my job. Arm muscle workouts are part of a circuit workout that keeps my entire body constantly in motion and keeping my metabolism high. Thus, I simultaneously shake my arms and burn fat. “

If you are unable to use a rowing machine, replace it with any kind of physical activity that requires speed and high energy consumption: jumping rope, sprint, mountaineering, jumping in place with raising your arms over your head and simultaneously placing your legs shoulder-width apart or shuttle running.

Program on the hands of Andy McDermott

3. Five approaches for the hands

You don’t need cutting edge programs to build muscle. Try old school classics.

The biceps and triceps (which are relatively small muscle groups) respond well to stress, so using larger weights helps build good volume in your arms (and make them stronger). Thus, sets with more repetitions can be done with heavier weights, achieving increased muscle growth.

The 5 × 5 training regimen is the technique recommended during its heyday in the 50s and 60s by Reg Park (3-time winner of the Mr. Universe contest and idol for the growing Arnold Schwarzenegger).

Park first performed two sets of each warm-up exercise, increasing the weight from first to second and thus preparing for the last three working sets. In all three final approaches, the weight remained the same.

The next training regimen includes two exercises, each of which is aimed at working the biceps and triceps, while you alternate the load between two muscles – first you do all the exercises for the biceps, and then for the triceps, or vice versa. This is done so that none of the above muscle groups remain idle for a long time.

Hand program 5×5

4. Dan Islinger

Seriously injured in combat and awarded by the government, this American soldier knows the value of heavy weapons.

Veteran 101st Airborne Division Dan Islinger literally risked his neck for the United States of America.

During the Iraq War, Islinger was assigned to the 3rd Infantry Division as a security specialist. The force of the explosion of a high-explosive mine threw Islinger out of the Hammer, as a result of which he hit his head on the ground, injuring his left shoulder and getting his cervical spine pricked in three places.

Today Islinger is one of the most famous bodybuilders NPC (National Physique Committee), owning his own sports business. Every time he enters the hall, there is a “wartime spirit” around him, and the days when he puts stress on his arms are no exception.

Considering that his biceps girth is more than 51 cm, it becomes clear that he has his own secret. “Why use a 9mm pistol in training when you can handle a large caliber machine gun?”

Dan Islinger’s hands-on program

5. Grab training

Exercise and make your handshake killer. By Jedd Johnson

Jedd Johnson is a northeastern Pennsylvania coach who competes in grip strength contests. He pulls with a two-handed plucked grip with a weight of 100 kg. He is also a co-owner of The Diesel Crew, a sports recommendations company.

You won’t be able to build up your wrists the same way you do your abs or biceps, but there are many reasons to train your grip.

Use this technique to make your arms as strong as the paws of a bear.

Practice one of the following exercises at the end of your workout.

Holding the pancakes with a pinch grip

Place two barbell pancakes of the same size on the floor and hold them with your thumb on one side and the other fingers on the back.

Press the pancakes together and lift them off the floor as if you were doing a deadlift. Hold them in front of you for some time.

Complete 3-5 sets. To make the exercise harder, thread the chain through the holes in the pancakes and rotate your wrists.

Sledgehammer rotation

Tie a strap or rope to the 1,25kg barbell plate. Tie a hammer of a sledgehammer to the other end (the longer its handle, the harder it is to perform the exercise).

With both hands, hold the sledgehammer by the end of the handle at waist level. Keeping the sledgehammer parallel to the floor, rotate the handle so that the belt wraps around it and thus makes the pancake rise.

Continue until the pancake touches the handle, and then unwind the belt in the opposite direction. This counts as one approach. Change the direction of rotation in each set, as well as the hand, which should be in the position in front of you. Do two to three sets for each hand.

The exercise trains wrist flexion and extension, forcing you to overcome the force of leverage, which strengthens the wrist in many ways.

Pancake Arm Curl

Take a 5kg pinch barbell pancake.

Bend your arm with the plate as usual, but keep your wrist straight – don’t let it bend under the weight. Increase the weight to two pancakes, and then to 10 kg. Do 3-5 sets of 3-5 reps for each arm.

6. Squeeze out the maximum

Extreme workout for extreme muscle volume and arm strength. Posted by Derek Poundstone, 2007, 2009, 2010 America’s Strongest Man Winner

Hard work and a good plan are the ingredients for success in any area of ​​life. And if you are capable of getting the job done, I will offer you a plan.

My training plan for arm muscles between competitions is designed to strengthen the triceps (by squeezing 150kg overhead) and biceps (using the pull of the train weighing 86 tons).

Let’s start with the triceps exercises, focusing on making sure that the movement is performed by the triceps, not the shoulders or.

Heavy weights are imperative to give the triceps sufficient load and strength.

Next, do the extension to isolate the triceps and stimulate the growth of each muscle fiber.

We then “harden” the arms with pain tolerance training using dumbbells and ropes.

Flexing the arms with dumbbells with constant muscle tension and lack of rest at the top or bottom of the amplitude will help keep the muscles taut.

Derek Poundstone’s hands-on program

7. Matt Crochaleski

Swing in a pyramid scheme with a permanent resident of the resource “Muscles and Fitness”, crazy at games with iron.

MuscleTech-sponsored athlete Matt Crochaleski – one of the strongest powerlifters in history – decided to try his talents in bodybuilding. And if we consider his new figure as an indicator, then the training methods he uses are what you need!

Known for his now unpopular, crazy intensity workouts in the garage, Croc uses longer workouts than others to make his muscles grow.

His program is based on several basic exercises, the number of repetitions in which is performed in a pattern that resembles a “pyramid”. At the end, a unique element is added: a triple, performed as a final set in each exercise.

To do this, reduce the weight by 20–25% on each successive set, performed without a break. Then squeeze out three quick sets without rest until you are completely exhausted. “This will cause a ton of blood to flow to the hands,” says Crochaleski, “stretching out the fascia and making room for new muscle cells to grow.”

For the first three sets, increase the weight with each exercise. Start with a weight that you can do a lot of reps with, then add a weight that is hard enough for each set, but not enough that you are exhausted before you finish your planned number of reps.

Matt Crochaleski’s hands-on program

Part 1 | |

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