How to quickly pump up your hands?
The desire to pump up the muscles of the hands as quickly as possible is the goal of most beginners in the gym. Many of them buy dumbbells for home workouts, trying to give biceps an additional incentive for growth. However, everything is not so simple - it is impossible to pump up arms exclusively, without paying attention to the complex development of the entire muscular system of the body.
The total muscles of both hands make up no more than 10-15% of the mass of all muscles in the body - and the muscles of the hands themselves are not divided into biceps and triceps at all, but into 20-25 different muscle groups. That is why full-fledged hand training should include not just biceps and triceps exercises , but primarily basic exercises for muscle growth.
In other words, it is impossible to pump exclusively arms with weak muscles of the whole body. Muscles always work in conjunction, and therefore the strength training program should include primarily basic exercises for the development of large muscle groups (chest, back, legs) - plus several targeted exercises for pumping biceps and triceps.
Hand training for beginners
For beginners and intermediate athletes, one hand training with insulating exercises per week is enough. On the other training days, these muscles are involved in the work indirectly - triceps is involved in push-ups, bench press and other chest exercises, and biceps is involved in exercises such as pulling up on the bar and pulling the bar to the belt.
“Hand Day” is recommended to be combined with leg training, since these muscle groups practically do not affect each other's work. In total, it is better for beginners to perform no more than 2 different isolating exercises for the hands (that is, one for biceps and one for triceps), an average athlete - no more than 4. Once again, we note that the technique of performing exercises in this case is most important.
Best Hand Exercises
It must be remembered that the best exercise for biceps or triceps is that exercise in which you can best feel the work of these muscles. In order for the muscles of the hands to grow successfully, it is not enough to perform the block pull on the triceps, bending with the whole body, or to lift the barbell on the biceps, throwing the weight up due to inertia and rocking the body.
At the same time, it is important to note that for most beginners it is difficult to correctly perform even such a basic exercise on the hands as successive lifting of dumbbells while standing - numerous secondary muscles, and not biceps, are usually involved in the work. The effect of improper training is manifested exclusively in the form of pain in the neck and lower back, and not in pumping hands. And the heavier the dumbbells, the greater the damage.
3 best exercises for arm muscles:
How often do you need to train your hands?
Even professional athletes are not recommended to exercise biceps and triceps more than twice a week, giving them at least 3 days to rest. At the same time, the total duration of such a training for the arm muscles should not exceed 10-15 minutes - otherwise overtraining will occur, which negatively affects the recovery and growth of muscles.
Note also that given the relatively small size of the biceps and triceps, these muscles do not require countless repetitions or serious working weights. Much more important is the study of the correct exercise technique for the development of a mental connection between the muscles and the brain, allowing you to not only mechanically lift the weight, but to feel the work of a particular muscle.
How to pump up your hands at home?
First of all, we note that the worst strategies for home training of the muscles of the hands will be the implementation of endless lifts of the hands with dumbbells or other isolating exercises for biceps. Even if you want to pump up only your hands, your training should include both strength exercises with dumbbells , as well as pull-ups, push-ups and other functional movements. Only in this case you will succeed.
The main secret of effective training of the biceps and triceps at home is the use of variations of basic multi-joint exercises to develop the muscles of the whole body, and not the emphasis on any muscle group separately. As we already mentioned, it is physically impossible to pump big arms, without having the proper level of development of the muscles of the back, chest and shoulders.
How to train triceps?
The main muscle group in the muscles of the arms is not biceps at all, but triceps. Its physical size is at least 30-40% larger than the size of the biceps. At the same time, a strong and developed triceps is important both for the overall size of the hands, and for increasing the performance in basic exercises. The advantage of training this muscle is that its work is easier to feel by the characteristic burning sensation.
Anatomically, the work of triceps is associated with the work of the pectoral muscles, repulsive movements and push-ups. Beginners are encouraged to first try the key exercises for pumping triceps , then choose the one you like and include it in your training program. It is recommended to perform the exercise twice a week with an average weight of 12-15 repetitions and 3-4 sets.
How to train biceps?
The easiest way to learn how to feel biceps when doing concentrated lifts on a bench (see the main photo of the material). The main emphasis of the exercise is based on the fact that the joints of the hands and elbow should not move, and weight lifting should be carried out exclusively due to the strength of the biceps muscles. In total, it is necessary to perform 12-15 slow and technically correct repetitions in 3-4 approaches.
After you learn how to feel the work of the biceps in exercises with fixation of the elbows, you can proceed to the complicated exercises from the complex of training for biceps . However, it is important not to chase a constant increase in weight and always pay attention to both the correct technique and sufficient time for recovery and muscle growth.
In order to quickly pump up your hands, it is necessary, first of all, to perform basic exercises for the comprehensive development of the muscles of the body. Isolated exercises for the muscles of the hands can be performed no more than twice a week, and exclusively with an emphasis on the correct technique and with moderate working weight. The number of repetitions should not exceed 12-15 - this exclusively activates the processes of hypertrophy and muscle growth.