Hands training on weight. How to pump up the muscles of the hands: Exercises

Since childhood, every man is aware of the need to be strong. Young guys, wearing summer t-shirts, often seek to pump their biceps ...

The subject of this article is the training of hands for the masses. It's about the training process, accentuatedly affecting the increase in the basic muscles of the hands: biceps, triceps and forearm muscles. At the same time, when training, it is necessary to pay attention to other muscle groups: back, press, legs, shoulders, neck. The human body is an amazingly harmonious creation. He at uneven development of the main muscle groups at a certain stage simply will not allow the biceps to grow (for example, if the back muscles lag behind in their development).

The proportions of the training process

How to pump up muscles? This problem successfully solved by modern training, does not accept the technocratic approach: an overabundance of the load gives a negative result - trauma and exhaustion of muscle fibers. The recovery phase is important. The growth of the muscles of the hands depends on their elaboration, of course, nonlinearly. Experts calculated that an increase in the volume of the muscles of the arm by 1 cm is accompanied by an increase in the total body weight of the athlete by 3 kg. Accordingly, protein nutrition should be provided and in the training regime the emphasis on the hands can not exceed 30% of the total physical load. And, of course, the effect of training is enhanced by properly selected sports nutrition.

Instrument - muscle failure

Training hands on the mass, like any other muscles, involves a cycle of exercises with maximum load. Carrying out approaches to shells (barbells, dumbbells, simulators, expanders) with a weight raised no more than 8 times, it should be in the network to achieve a state of muscle failure. Moreover, the effect of muscle failure is maximized if this condition is deliberately delayed by athletes for 15-30 seconds.

If to speak the language of sports medicine, then to achieve the result - the growth of muscle mass - the process of anaerobic glycolysis is used. In other words, skeletal muscles receive energy in the oxidation of glucose with decomposition into lactic and parvovinous acids in conditions of oxygen deficiency. Naturally, the training of hands on the mass is also based on this phenomenon.

What happens in the muscles of the hands during percussion training? They receive numerous micro-traumas. In this case, the fibers are damaged, the protein structures are destroyed. In this case, they talk about the stress of high-intensity loads. If you then competently build your further training cycle and sports nutrition, then the athlete progresses, thanks to the effect of super-recovery of skeletal muscles.

Varying the load

After working with the maximum training weight muscles need a special, more gentle mode. Training hands on the mass in the next cycle assumes a reduction in the load to 50-60% of the maximum weight. This technique by trainers is called microperiodization: a week of heavy loads is replaced by a week of light.

However, beginning athletes, having achieved their first successes, are inclined to recklessly look down on small weights ... In this regard, we appeal to the hard-working trainers with a request to temper the ardor and give up the practice of constantly increasing the load. Periodic work with smaller weights is necessary, accompanying muscle growth during super-recovery. It promotes the formation of their new relief. The rollback phase is necessary. The load will be logically increased at the next "heavy" cycle. Fanaticism in training is fraught with trauma and stagnation in the results of building muscle.

However, the foregoing is not yet the full answer to the question of how to pump up big hands. You need to change your views on the very workout for building muscle mass.

Feature of the bodybuilding technique

Booms, dumbbells, simulators ... All this is trained by both powerlifters and weightlifters. However, their priorities are different. For powerlifters are not muscle mass, and one-time lifting of maximum weights matter. Bodybuilders are making progress in the training process, increasing the weight of sports equipment. Thus, they maximize the training load.

And the ways to pump up big hands, a bodybuilder is much more. After all, these athletes use for muscle growth not one but three types of their power capabilities. The weightlifters practicing power from contraction of muscles when lifting weights (compressing muscle fibers) are not that big. They make up only 60% of the effort with a controlled weight reduction (negative phase of movement) and 75% of the effort at keeping the weight at the highest point.

Accordingly, more effective for the growth of biceps and triceps training program on the hands of a bodybuilder.

Hand training program

Hands are rocking hard. Each millimeter of volume requires forced forces. In this article we want to pay attention to how to solve this problem competently by formulating principles, warning about possible mistakes and prompting the exercises and their intensity.

Most of the training hands give priority to the biceps. Simply, it immediately catches your eye. However, they do not take into account that the main mass of the arm muscles, namely two thirds, is the triceps. These muscles are often called antagonists. The first of them works on the bending of the hand, the second on the extension. And if you pay attention to only one of them, then the increase in the second is inhibited by the body itself. Therefore, a large bicep without a massive triceps is simply unattainable. It will be obtained with such a methodical error of relief, but thin. Note that for the harmonious development of the hand athletes also pump the muscles of the forearm.

Recall that the training program on hand is not an independent exercise, but only a component of the overall training program of the athlete. However, for the accented increase in the muscles of the arms, it is recommended that you include twice the exercises on them in the weekly cycle of training: once with a large training weight, and the second with a light weight.

Biceps

To prevent possible injuries from the load of not heated ligaments and muscle fibers, a preliminary warm-up is recommended. For the muscles of the hands, these are energetic warming circular, and then - stretching movements. In this article, we present to your attention three basic sets of exercises: for the biceps, triceps and forearm. They are performed with the maximum training load. Note to the trainees: in the general training, percussion exercises on the mass of the hands can be combined with moderate loads of the back muscles (abdominal press) and vice versa.

To help the trainers come the table "Basic complex on the biceps", located below.

Lifting to the biceps standing is considered one of the classic exercises that form the top, middle and bottom of the biceps right away.

When it is performed, the body (torso) is held straight, the feet are placed on the width of the shoulders. The bar is grasped from below. Elbows are on the sides of the torso. The bar is lowered to the level of the hips. The view is fixed directly and in front of you. After inhaling, the athlete bends his arms in the elbows, while the bar is at the chest level. It is important that the elbows remain in their original position during this movement, that is, they do not move. Simultaneously with the lifting of the rod, an exhalation is carried out. Then the bar smoothly descends to the level of the hips. It is important, while performing the exercise, to maintain the direct position of the body.

Ascent to the biceps with supination is done with dumbbells, it is also performed from a standing position with a leg arrangement on the width of the shoulders. The dumbbells are raised in turn. Rhythmicity of breathing is similar to the one mentioned in the previous exercise. The term "supination" means turning the brush with a dumbbell at the top point towards the big finger. This is a natural movement, because doing so forces a specific fixation of the human biceps with tendons.

Exercises on the mass of the biceps are complemented by traction on the biceps on Scott's bench. It is universal: it can be carried out with a barbell, and with dumbbells. Its feature is the fixation on the bench of the position of the hands, thanks to which the fold accentuates exactly in the elbow joint. Because of the concentration of the load on the elbow, the principal condition is the non-maximal weight of the burden, and it does not rise up to the end, that is, the pull on the Scott bench is always performed in a partial amplitude. In its value, this exercise is indispensable for loading the biceps on the reverse phase of movement - on stretching.

Also, the training of the hands in the room in terms of biceps workout involves pulling on the biceps in the block simulator (on a high block). The starting position is standing, similar to that described in the first exercise. Bending your arms in the elbows, at the end point of the trajectory of the block, you should fix it at the highest point - until a steady burning sensation in the muscles arises.

However, the question "How to pump muscles?" With respect to the biceps is not yet fully disclosed. The fact is that for athletes of low growth the basic complex is sufficient to form the entire bicep. If the bicep has a long length - the bodybuilder needs an additional set of exercises (see the table below "Training the peak of the biceps"):

The main exercise in this complex is, as you can see, the thrust of the EZ barbell on the biceps, which is performed on the Scott bench. Its dignity is an isolated effect on the lengthening of the bottom and raising the peak of the biceps.

Triceps

However, an effective exercise program for weight gain should also include exercises for other major muscles of the arm: triceps and forearm. The triceps muscle, which occupies most of the upper half of the arm, needs to be worked out no less consistently than the bicep. The voluminous horseshoe-shaped relief triceps gives the arm of the bodybuilder a complete and proportional appearance. The maximum result in his training will provide carefully selected by weight, the number of repetitions, the isolation of the exercises, indicated in the table, which describes the main set of exercises for the triceps.

Note: the French bench press is quite traumatic. Point load on the elbow joints determines the weight reduction to 50-60% of the maximum training weight. The elbows must be immobile so that the load is accented on triceps, and not on other muscles. The athlete lays down on the bench. It is optimal if the bar, initially located behind his head will be given by the assistant. Grab your hands for the neck should not be wide. The distance between the brushes in the grip is preferably between 20-30 cm. Warn: Widely diluted in the French wrist arm increases the likelihood of injury. In addition, the pumping of the muscles of the hands with this exercise will be more effective when using an EZ bar than a rod with a conventional neck. The load is distributed in isolation to all three bundles of muscle fibers of the triceps.

The French bench press suggests that the athlete sits on a bench with a vertical back. The legs are firmly resting on the floor, the back is straight. In the initial position, the bar of the bar is located above the head. Then the athlete slowly lowers the bar by the head. This movement stops at a subjectively determined point, in which the tension of the triceps is noticeable. You can cheating and bandaging elbows. The French bench press also loads the muscles of the back and abdominals.

Pumping of the muscles of the hands during the training of triceps is considered more effective than using the classic French press. Why? In the French press, the elbows are more important. Therefore, even with the weight of the projectile 40-60 kg (depending on the physical condition of the athlete) there may be pain.

Exercises for pumping hands have different efficiencies. The block simulator allows the athlete to work in isolation to develop triceps with a weight of 100 kg or more. Moreover, trained athletes perform hand extension at the upper block on the triceps with a weight of 140-150 kg. In this case, the exercise is not isolated. In parallel, the muscles of the back and abdominal muscles are trained.

Muscles of forearm

Harmoniously developed arms of the athlete assume sufficient development of the muscles of the forearms (shoulder-beam). They are traditionally associated with the strength of the athlete. Developed muscles provide a reliable grip of sports equipment. Accordingly, they provide safety when the athlete performs various exercises. If the forearm is a "weak link" in the development of the athlete, then not only the individual program of training the hands for the mass is under threat. Strong forearms require the development of other muscle groups. For example, for the development of the muscles of the back, the basic exercises matter - the pull in the slope of the bar, taken by a wide grip, and the pulling on the crossbar by a wide grip on the head. We recommend the complex of exercises for development of this group of muscles, presented in the following table: "Complex of exercises for the muscles of the forearms".

When pulling the rod on the biceps with a back grip the position of the hand is palm of itself. This exercise is insulating. It is recommended to athletes who already have results in the development of the biceps and triceps.

The initial position is the trunk is straight, and the legs are shoulder width apart. Hands with an inspiration bend at the elbows. The bar is fixed at the top point. On exhalation the shell returns to its original position.

The basic exercise for the development of the shoulder-ray muscles is the "hammer". It is performed from the standing position by alternately raising the set of dumbbells, with the palms of the hands constantly turned towards the body. When carrying out the "hammer" the trunk should not be swinging.

Movements of hands should be smooth, without jerks, to be executed in the power key.

The flexing of the hands in the grip of the bar is performed by the trainer in each approach to failure. Position - sitting on the bench. In the hands takes the bar with a narrow grip of the brushes - palms to himself. Brushes maximally unbend, then bend. Only wrists work. Thus, a powerful grip is trained.

Pumping of hands at home

It's no secret that if you have the proper motivation, a beginner sportsman can increase the weight of hands independently. To do this, it suffices to exercise general physical training, assuming the weight of the trainee as a load. Here the principle operates: simply - it is not always bad. A significant breakthrough in the accumulation of muscle mass can provide the simplest exercise. Let's answer the question, how to pump up your hands with push-ups from the floor. Depending on the physical preparation, you can choose one of the methods - with the emphasis on the floor with the palms, fists, fingers, hands, the backs of the hands. The following table shows the technique of training with push-ups from the floor.

Good exercises for the muscles of the arms are considered pull-ups on the bar (horizontal bar). When performing them, it is also possible to combine by type of grip: straight, reverse, narrow, medium, wide. To achieve maximum effect, it is not recommended to swing, pull up. There is another "useful" exercise. Accentuatedly affects the triceps (extensor muscles) pulling on the uneven bars.

However, for a qualitative increase in the muscles of the hands, one should not get carried away by the amount of push-ups on the bar and bars in each set. It is recommended to simply achieve the following number of repetitions in working approaches: 4 sets of 10 repetitions. Further, to increase the weight of the hands, the trainees, when pulled up, suspend the body with additional weight, without increasing the number of repetitions in the set.

Conclusion

The increase in the mass of hands is a creative process. Starting to work on the developed training plans with a weekly cycle, we will ensure consistent muscle progress. However, this process will have an effective phase of two or three years. In the future, the results are objectively inhibited. Does the latter mean that the body's resources are exhausted? Not at all. The reason is the physiology of man. The body simply stopped rebuilding. He is not enough intertraining rest.

To achieve further development, the cycle of training should be increased from one to one and a half weeks. Paradoxically, the rarer workouts show in this case the best result for increasing the mass. Then you will enter a new period of growth of hands in 2-3 years. Then again, the increase in the phase of inter-training rest. However, it is not recommended to increase it more than 72 hours. However, the creative change of various training programs for 9-12 years of intensive training will make a beginner athlete into a truly advanced athlete.