Massive Male Plus Do not look for a unique method that will "blow up" your arm muscles in 3-4 workouts. Stick to safe and proven schemes and tips. The paradox is that for effective and proper training of the muscles of the hands you need to stop focusing on them. Train according to standard schemes: splits, super training, HIT, etc., where basic exercises for large muscles are the basis. Add one isolating exercise and learn how to perform it with the accuracy of a jeweler so that the execution technique is envied by all gym instructors. In this case, the load for the muscles of the hands will be quite enough, as a result of which they will have time to recover and thereby increase in volume due to muscle and sarcoplasmic hypertrophy. So how do you pump up your big hands? - stop overloading them with excessive loads and follow the above recommendations. The lion's share of attention to this muscle group is given due to the visual factor. Everyone dreams of biceps, noticeable even in a relaxed state. In addition to this reason, you need to remember the contribution of biceps to the power potential of traction movements, which are used for training the back. If you have strong hands, then pull-ups, horizontal and vertical pulls are not difficult for you, but more often we see the opposite picture. Weak biceps slow down progress in back training, and this has a negative impact on productivity. The importance of training biceps is exaggerated, but at the same time, this does not mean that it is not needed. Find the middle ground without rushing from one extreme to another Basic principles You can easily pump up biceps if you master the basic theory of anatomy and physiology. We will not go into the boring wilds of these sciences. We note only one important point. Reducing the muscle group implies shortening the length of its fibers. In the illustration you see how the biceps are contracting.