The company specializes in hand
However, increasing the load on the hands, many do not achieve anything, or even roll back in volume. How to properly conduct a specialized training on the hands, so that the result does not slow down to affect and the rest of the body's muscles are not affected?
Preparation of training splits.
The need to make changes to the training.
Some time after the beginning of bodybuilding training, the trainee begins to notice a lag in the development of some muscles relative to others. The main reason is the incorrect construction of the training split. As a result, lagging muscles either fail to work due to a lack of load, or are processed due to excessive volume. As for the hands, the training of which is devoted to this article, athletes often over-train them. While thinking on the contrary, that the hands do not have enough load. Trying to increase it, they fall into a vicious circle. Hands, instead of growing, on the contrary, either completely stop growing, or begin to lose in volume.
How do I determine the reason for the stop? To do this, you need to gather all your willpower and exclude hand training from the training schedule for 4-6 weeks, and then adjust it based on the results obtained.
There can be three results.
1. The volume of the hand increased. In this case, the indirect load on the arms (back training for biceps and chest training for triceps) is quite enough for their growth. Therefore, it is necessary to exclude the direct load on the hands from the training split until the growth of the hands stops again.
2. The volume of the arms remained the same or changed slightly. In this case, the indirect load is sufficient to maintain the results achieved, but not enough for further growth of the hands. Therefore, it is necessary to introduce some small direct load on the hands for the purpose of their further growth. A couple of pumping approaches to the biceps after back training in the range of 15-20 repetitions and the same amount for the triceps in the same range may be enough for their further growth.
3. The volume of the arms is greatly diminished. In this case, obviously, the load on the hands was completely insufficient for their growth and it must be increased. In the training split, you must enter a day dedicated only to training your hands. This implies that you are already quite an experienced athlete and at the same time have significant power results in the main basic movements.
Otherwise, the introduction of a specialized training day for the hands seems completely pointless and can only harm the trainee.
When performing the following specialized programs for the hands (as well as for any other muscle groups), you must follow a few fairly simple rules.
Rules for building specialized splits for hands.
Specialization can be carried out only on one muscle group, in this case on the hands. At the same time, it is desirable to reduce the load on the remaining muscles somewhat. The use of specialization simultaneously for several muscle groups (excluding five-day and higher splits) can only lead to overtraining and zero return from training.
Hand training should be the first in the training split, and it should be preceded by at least one day of rest.
The days of back and chest training should be as far apart as possible from the day of arm training as they carry a large load on them and can negatively affect their recovery.
Specialized training should last no more than 8-10 weeks, then you should switch to the normal training mode.
Creating splits
A three day specialized training split might look like this:
Monday. Arms
Wednesday. Feet, deltas
Friday. Back, chest
A four-day specialized split can be like this:
Monday. Arms
Tuesday. Legs
Thursday. Back
Friday. Chest, deltoids
As for the five-day split, each training session is dedicated to training a separate muscle group, so the training split will not change much. Only hand training can be carried out on the first day of the split and the load on the other muscle groups is slightly reduced.
The choice of exercises
You can limit yourself to two or three biceps and two or three triceps exercises without using the main methods of training intensification such as supersets, drop sets, forced and negative repetitions, etc. All this will be very useful in the future, when it will be much more difficult to raise the results.
Triceps
Bench press with a narrow grip: 3-4×8-10.
Extension of the arms on the upper block with a straight or cable handle: 3-4×10-12.
French dumbbell standing press: 3-4×10-12.
Biceps
Lifting the barbell on the biceps standing: 3-4×8-10.
Lifting dumbbells on the biceps with supination sitting on an inclined bench: 3-4×10-12.
Lifting the barbell on the bicep on the "Scott Bench": 3-4×10-12.
All the exercises of this complex can be performed both traditionally and alternately, first all three or four approaches of one triceps exercise, then three or four approaches of the biceps exercise. Then again, a completely different triceps exercise, followed by a bicep. This method of alternating exercises is very productive and allows you to work without lowering the working weights as you perform the exercises. In addition, it is possible to alternate approaches: first, one approach to the biceps, then after a pause, the approach to the triceps. Then follows after a pause again approach to the bicep and so on
When you first specialize in your hands and gain some useful experience, you will be able to take it into account in the future when you repeat specialized training of your hands, making the necessary changes due to the increase in length of service, muscle volume and strength indicators. The above rules for specialized hand training also apply to specialization in any other muscle groups
