Big and muscular arms – every man’s dream. However, despite the fact that absolutely the majority of beginners, coming to the gym, begins to train their hands, for some reason this training does not give any results. Statistics say that more than 70% of gym visitors quit their workouts during the year due to unjustified expectations. Let us today learn how to justify these expectations by analyzing the key mistakes in pumping powerful hands.

Triceps or biceps – what to download?

The word “hand” is almost always associated with biceps. However, this association is false, because biceps is only 30%, and triceps, in turn, occupies as much as 70% in the volume of the arms of any bodybuilder. Based on this fact, we can conclude that lifting the barbell or dumbbell to the biceps & # 185; less effective than the French bench press or any other triceps exercise. However, does it follow from this that you need to give up biceps training, do triceps and then you will begin to grow? No, it should not. To train your arms as efficiently as possible, you need to train both your biceps and triceps. You will not train your finger to pump your fist?

Supercompensation – what is it and how does it work?

The second most common problem is either overtraining or undertraining. This problem is common among both amateurs and more experienced visitors to the gym. The fact is that in order to grow, our muscles need rest and recovery. In addition, after recovery, some more time must pass before the muscle itself can grow. It is after this period that you must practice to continue to grow. However, how does everything happen in reality? Training is often scheduled according to a well-planned schedule, a departure from which is similar to a death fanatic. And this fanatic goes to training. He does not pay attention to the fact that he did not sleep all night and only yesterday he trained these same hands – he is training. He trains and … doesn’t even reach the result which was achieved in the last training session. What is the matter here? The point is overtraining. Muscles destroyed by previous workouts and didn’t even recover. not to mention supercompensation. And so it goes on day after day. Muscles do not grow, the fanatic leaves the gym and talks about the fact that natural bodybuilding is impossible, and all the pitching are chemists and impotent & . The same thing happens with under-training. Some office plankton visits the gym once a week to bring himself to normal. However, he does not take into account that in a week the muscles will not only recover, but supercompensation will come and pass. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists. Muscles destroyed by previous workouts and didn’t even recover. & # 178; not to mention supercompensation. And so it goes on day after day. Muscles do not grow, the fanatic leaves the gym and talks about the fact that natural bodybuilding is impossible, and all the pitching are chemists and impotent & # 179 ;. The same thing happens with under-training. Some office plankton visits the gym once a week to bring himself to normal. However, he does not take into account that in a week the muscles will not only recover, but supercompensation will come and pass. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists. Muscles destroyed by previous workouts and didn’t even recover. & # 178; not to mention supercompensation. And so it goes on day after day. Muscles do not grow, the fanatic leaves the gym and talks about the fact that natural bodybuilding is impossible, and all the pitching are chemists and impotent & # 179 ;. The same thing happens with under-training. Some office plankton visits the gym once a week to bring himself to normal. However, he does not take into account that in a week the muscles will not only recover, but supercompensation will come and pass. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists. the fanatic leaves the gym and talks about the fact that natural bodybuilding is impossible, and all the rolls of chemists and impotent men. The same thing happens with under-training. Some office plankton visits the gym once a week to bring himself to normal. However, he does not take into account that in a week the muscles will not only recover, but supercompensation will come and pass. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists. the fanatic leaves the gym and talks about the fact that natural bodybuilding is impossible, and all the rolls of chemists and impotent men. The same thing happens with under-training. Some office plankton visits the gym once a week to bring himself to normal. However, he does not take into account that in a week the muscles will not only recover, but supercompensation will come and pass. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists. but supercompensation will come and go. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists. but supercompensation will come and go. As a result, for the next workout, the muscles are already unraised. Our imaginary test subject leaves the gym and swears chemists.

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Dumbbell Hand Training

I’m new and my hands don’t grow

There are situations when the hand training is built correctly, the training itself takes place on the day of supercompensation, but the hands do not grow. In this case, you are either a 100-pound athlete who has reached 100 pounds of dry weight – in this case, you can no longer read. You know more than me. Or you are a beginner who trains hands ONLY. The fact is that for the growth of your biceps and triceps you can train them only with indirect basic exercises. That is, if you do a bench press, pull-ups, pulling the bar in an inclination, push-ups on the bars and squats – your hands will grow without additional exercises. However, if you train one hand without doing anything of the above, then you will not grow anything at all. Therefore, in order for isolating exercises for the hands to give some effect, you will have to do heavy basic exercises anyway.