Do you want to have powerful hands, but there is no progress? The advice of professional athletes will help you. Find out the reasons why there is no growth of biceps and triceps. Unfortunately, athletes are not always able to progress quickly. If your hands do not grow, then you should not despair. Scientists assure that if a certain muscle has lagged behind in its development, then the reason for this lies in the genetics of one of the bundles. With regard to the triceps, this is most often the long section, and in the biceps - the inner one. However, it may not be enough to work hard on their development, since, most likely, the reason lies in genetics. Today, with the help of professional athletes, we will try to figure out what to do if your arms do not grow.
George Farah's Hand Training Tips
George also had serious problems with the growth of hands for quite a long time, but now everything is fine. The first step is to find out the reasons for the lack of progress. Farah admits that he tried for a long time to use various training programs of famous athletes and always worked with a lot of weight. It was in this that he saw the key to success.
However, time was running out, and the hands still did not grow. After analyzing his training process, George began to alternate classes of two types. One workout was carried out with high weights and low reps, and the other with low weights in a multi-rep mode.
It quickly became clear that the arm muscles respond better to the pumping effect, which can be achieved in a multi-repetitive mode. At the same time, Farah emphasizes that he never determines the number of approaches in advance, but works based on his feelings. Also, a variety of activities is very important when working on your hands. Try to design your program so that you do not have the same activities.
Also, if you do not know what to do if your arms do not grow, you can try to swing biceps and triceps in one lesson. Let's say for George it was a great decision.
Farah Triceps Training
Combine low weight multi-rep training with high weight training. On the first set, do 16 to 18 reps, gradually lowering them with each new set. The last set should have 8 to 10 reps. Also, reduce the rest time between sets to one minute. If you rest more, you will not be able to achieve a powerful pumping effect.
Farah biceps training
Try to start using concentrated drop sets. As performed by George, it looks like this:
- Concentrated lifting of dumbbells with a working weight of 30 kilos - from 4 to 6 repetitions;
- Concentrated lifting of dumbbells with a working weight of 25 kilos - from 4 to 6 repetitions;
- Concentrated lifting of dumbbells with a working weight of 20 kilograms - to failure.
A typical Farah workout consists of nine sets for triceps and 6 or 7 sets for biceps.
Peter Putnam's Hand Training Tips
Peter's arms grow rather slowly, lagging behind in the speed of progress even from his legs. The athlete is sure that when a muscle is lagging behind in its development, it is impossible to feel it during training. By using small weights, you first need to strengthen the connection between the brain and muscles. If your arms are not growing when using a standard split system, then start working on your biceps and triceps in one session.
Putnam Biceps Training
For training biceps, Putnam has developed his own method. Its essence lies in the alternation of two types of training during one lesson. The first workout consists of three movements for the growth of all sections of the biceps. The second workout is experimental and it is necessary to use other exercises and experiment with load angles and working weights.
The best movement for training biceps, Peter considers the barbell raises in a standing position. The next in the athlete's program is the climb on the Scott bench. These are exercises for the first workout. Then Putnam starts experimenting and constantly changes the exercises and the order in which they are performed.
Putnam Triceps Training
The first exercise when working on the triceps is the French press, working out the longest section as much as possible. Then comes the turn of the EZ-bar extension from behind the head, and the lesson is completed with the down press. It is important to note that in the last exercise, you need to achieve a powerful pumping effect. To do this, Peter performs fifteen repetitions using a narrow, wide, and then a reverse grip.
Fuad Abid's hand training tips
Fuad considers his main mistake when training his arms to be a simple ignorance of the anatomy of the biceps and triceps. It was this fact that did not give him the opportunity to progress. This resulted in a large amount of work being done that did not pay off.
It was only after combining arm muscle training on one day that Fuad began to progress. Negative repetitions also bring great results, and every last set can be performed, focusing on the negative phase. For each arm muscle, Abid performs three movements, but at the same time periodically changes them in order to diversify the training process.
Abid Triceps Training
First of all, you need to find effective combinations of movements. Fuad is sure that it is this factor that is decisive for constant progress, and not the exercises themselves. The first is the French press to failure. Then the athlete proceeds to perform narrow presses in the prone position, and the latter are performed downward presses with a rope handle and extension from behind the head with one hand.
Abid biceps training
Abid is convinced that for maximum biceps progress, only straight bar lifts should be performed. If you work with a curved neck, the inner section, which is the largest, will not be loaded enough. For the athlete, the best exercises are the standing reverse grip lifts and the hammer.
These are the tips pro-athletes give beginners to speed up the progress of the hands.
Sergey Yugai will talk about how to accelerate the growth of arm muscles in this video:
