Hand training for maximum hypertrophy | Biceps and triceps

We have a new series of videos where Radim and I will show you how to set up a workout. In today's episode we're going to show you a volume workout for the arms. We'll start each set with a rest break, where we'll hit the big weight and destroy the muscle in question properly, and then we'll just get the blood flowing to the biceps and triceps in sets to failure.

It's really important what weight you choose for the exercise where we do the rest break. The workout is just a sketch of what it could look like, so if any of you don't like the exercise, it's no problem to change and tweak the workout to suit yourself! There are somehow not too many sets for the given parts, as we count on practicing a part twice a week.

* rest pause set = very heavy weight with which we must achieve a total of 11-15 reps. We try to get as many reps as we can, so for example 6, then we put the barbell down and take 15 deep breaths and again get as many reps as we can, now it will be for example only 4. Now we'll put the barbell down again and take 15 more breaths, and the third time we'll try to lift the weight as high as we can, now exhausted we'll only give 2 or 3 reps. The total reps should be 11-15. If we do more than 15, we need to add weight.

** sets to failure

Suitable products for this training:

PRE-WORKOUT

• PRE JYM Pre-Workout - Maximizes performance with ingredients that promote energy and focus. The only stimulant included in Pre JYM is caffeine, which was selected for its performance-enhancing benefits. One serving is 16 grams.

INTRA-WORKOUT

• Super Intra - we recommend to include one dose (51g) during training to start the process of recovery, rehydration and support muscle growth during exercise.

POST-WORKOUT

• New 100% Whey Protein - whey protein should be taken post-workout to replenish the protein that allows us to build muscle! The dose should contain 2-4 scoops (40-80g), depending on your daily protein intake.