Stuart McRobert owns several training methods that are widely used among athletes. Check out his hand training technique. This program, Stuart McRobert's Hands of Titan, is designed for beginner to intermediate athletes. Those athletes who have already reached an arm girth of 40 centimeters can immediately proceed to the second part of the training. But most likely, there are not many such athletes and it is best to study the entire training program completely.
You don't need a lot of sports equipment to practice. You need dumbbells, weighing from the lightest to 90 kilograms, power frames, a platform for deadlift, Olympic lifting, a bar for pull-ups, a bench, an Olympic barbell, equipment for grabbing and lifting on toes in a sitting and standing position, curved barbells, and parallel bars for push-ups.
The author of the “Hands of the Titan” method, Stuart McRobert, is sure that there is no need to install a large number of simulators in the gym. In his opinion, this will distract from basic exercises, which will not be as effective. For example, if you have a hack machine, you will definitely be tempted to use it, but it is better to do classic squats.
The first phase of the Stuart McRobert program
The main goal of an athlete at the first stage of Stuart McRobert's Hands of Titan training is to increase strength. During the week, you should visit the hall twice. On the first day of training, 3 exercises are performed:
- Bench press in the prone position;
- Squats
- Down thrust.
The second day you need to work in four exercises:
- Deadlift;
- Shrugs;
- Bench press in a lying position, narrow grip;
- Pull-ups.
The amount of training should be limited and all attention should be paid to basic exercises. Athletes should remember that they can make significant progress with their help. The training program involves a 5x5 pattern, which means five sets of five repetitions each. In each movement, the first set should be warm-up and performed with light weight. After that, in each approach, the working weight should be increased. You should also change your nutrition program. At the first stage, give up all sports supplements, leaving only vitamin and mineral complexes in the diet. Food intake during the day should be fractional from 4 to 5 times. The diet should be only natural products. Many athletes make the serious mistake of relying heavily on supplements. You should understand that most of the nutrients the body must get from regular foods. Supplements are just an addition to your diet. It should be noted that with an increase in muscle mass, the body's needs for nutrients will increase and you will have to eat more.
Second stage of the program
It should be noted that Stuart McRobert's Hands of Titan program assumes ten days of rest during the transition from the first to the second stage. Now you have to train three times during the week according to the 5x5 scheme already familiar to you.
- On the first day, you need to perform squats, bench presses, deadlifts on the upper block, press from behind the head in a sitting position, rise on toes (this exercise is performed in two sets of 20 repetitions and the weight in them remains unchanged), twisting (total one set 40 to 50 reps).
- The second day you will have to devote to the following exercises: incline bench presses (angle of 45 degrees), one-handed dumbbell rows, barbell shrugs, twisting (1 set at 40-50 reps), side bends (perform one set in each direction at 30-40 repetitions).
- And on the final day of the weekly cycle, do: squats, bench press (narrow grip), deadlift, sitting on his toes (two sets of 20 reps with a constant working weight), twisting (two sets of 40-50 reps) …
As you may have noticed, squats are performed twice a week. For this reason, on the second day of this exercise, the working weight of the sports equipment should be less than on the first day by 20-30 percent.
To strengthen the grip and relax the back, each training day should be completed with a hang on the bar. Hang for as long as you can.
The third stage of the training program
The third stage involves the transition to a two-day training regime for a week. This changes the training scheme from 5x5 to 5x6. You have to perform five sets of 6 repetitions in all basic movements. There will be three warm-up sets now, and the other three are working sets.
- On the first day, do squats, do push-ups on the uneven bars, pull up (medium grip, palms facing you), shrugs, standing up on toes (4 sets of 10-15 reps), crunches (one set at 40-50 reps).
- On the second day, prescribe deadlifts, bench presses, pulls on the upper block towards the chest, press the bar in a sitting position, raise on toes in a sitting position (4 sets with 15-20 repetitions), twists (one approach in 80- 100 reps and no weight is used).
As in the previous stage, each day at the end of the lesson you should hang on the bar for as long as possible. To complicate things, you can wrap the crossbar with a towel. When doing dips, focus on technique to reduce the risk of injury. If you have problems with your shoulder joints, then exclude push-ups from the training program. They can be replaced with a narrow grip bench press.
The main secret of Stuart McRobert's Titan Arms program is that large arms can only become large when sufficient total muscle mass is gained. This is facilitated by the basic exercises, which are emphasized in this technique. If you wish, you can include biceps barbell lifts in your training program. You will not need any other additional exercises.
For more information on how to pump up the arms of a titanium, see this video:
