Comprehensive Guide to Hand Growth: Techniques and Tools

welcome in AR Community this is the first ever course to be uploaded here I'm going to teach you about all the

methods and tools I found helpful to grow fer hands I think there is going to be multiple parts to it as it was a very

lengthy process and I want to go deep in the explanations of every part of the end whether it's the thumb the palm the

pinky pad fingers and many other small muscles I will also talk about the cheap Alternatives and the more expensive ones

with that being said let's start with all the ways to grow Farms so I first ever started with the Poma training

which is simply pronation and rising and it's also one of the simp simp and more accessible ways to train hands a lot of

people have been confused on how this could grow hands and the explanation is pretty simple those two are forarm

exercises but yet I found that holding the belt tight for a high amount of reps will really engage the thumb and put it

through a lot of work thus leading to hand gains if you have a judo belt in a weight that you can tie to it you are

able to do this exercise here is how you put your hand through it for the pronation and for the

rising concerning sets and Reps I started by doing a lot of volume and did five sets of 60 Reps for each exercises

and of course doing this every day made me discover the best ways to engage the fums so the best way to do the pronation

one is to do a fum flexion every time you drive up it will pump the tham so bad with such a small change it is

incredible and as for the rising pinching the belt hard with your foam will also engage it much more you can

either do that with a Juda belt like I've been doing for months or with any kind of Bend if you don't have a belt or

don't want to buy one and I'll even admit that I prefer doing it with a band as you can go through a much bigger

range of motion without causing friction against your skin like a Jud belt would do to and if the band is small enough

you can even alternate positions and see what feels best for you I of course still use the belt every day as it has

its benefits like allowing to go heavier and toughening the skin near the fum which we will touch on later in the

video but now you have two Alternatives next we've got the F more this tool is pretty unique as it allows you to get a

perfect stretch of the thumb muscle if doing full range of motion and even works some pretty hard to Target muscles

at the back of the end which I will also talk about later on in the video to use this tool I recommend positioning it at

elbow height or even slightly above them as doing the opposite would put you in a disadvantageous position and even put

strain on your wrist I don't go heavy on this for the same reason as I don't want to put too much stress on my joints and

do 12 to 16 slow control reps mainly to failure or at least stop when I feel a huge burn in my thumbs there are a few

different ways to use it you can either do a high amount of small reps at the bottom do one hand at a time or do

static holds for more strength next we've got a staple of my channel which is none other than the rice bucket

trading it is also one of the cheap tools on this list as you only need a few kilos of rice and a bucket big

enough to move your hands freely in so first we'll start with the lobster CLA put your hand in the rice and start

moving your thumb towards your fingers I recommend going for your index and middle finger only as the next exercise

is the same thing but going F to pinky instead which gets significantly harder it also allows you to work different

parts of the Thum and develop more functional strength so for the second one move your thumb to your pinky you'll

see that this one is a killer the pump gets so bad I can't even connect the two fingers anymore outside of the bucket

let alone during the exercise the third one is going to be deep reaches put your thumbs in the rice and focus on pushing

them as far as you can like shown on the clip and the last one is the most effective for me do a pronation motion

as you go down the rise and a superation motion as you go up and open your hand at the same time it will Target the

entirety of the hand whether it's the thumb pinky pad back of the end and even your fingers be violent with it and go

fast this way you get a much better pump and much bigger fatigue usually the first 10 to 20 seconds don't feel bad

but once you start doing this for longer you will feel your hands giving up and getting painfully sore I actually

counted how many thrusts I did once before stopping and it was between 200 to 400 reps when I was really pushing it

when your hand can't take it anymore Al turn it with the other one and do it for three to four sets that's more than

enough if doing the other exercises next we've got the rubber ball this tool is super cheap and gives really good pumps

it doesn't have a huge resistance so I do High Reps like pretty much all the other tools I talked about I do about 50

reps then alternate with the other hand when I use it I can go up to eight sets until my repetitions get dirty of course

try to take it to failure or close to it when I can barely move my thumb I know it's time to change you can either pinch

it with the whole surface of your foam or with the tip of it they give a different feeling each so I recommend

trade for yourself and do a bit of both next we've got hand grippers for this exercise I recommend using a low

resistance one and you will want to pinch it like I'm doing on those clips any kind of gripper works for this

whether the curved one or the more straight ones I think that doing five sets to failure is pretty good you can

of course do more but as a baseline it will give you a good pump in my opinion as for the rest you can just alter it

with both hands then wait about a minute when you're done with both and start again all right now that we're done with

the fum pad there is another fum muscle that you can grow which is the one between the Thum and index to train it I

place the gripper in between the fman index and do static holds like this for about 30 seconds of course it will

depend on the resistance of your gripper but try to make it complicated and take it close to failure another way to do it

is to do reps like this it works just as well I like to alternate and once again take it around failure you will see that

after a few sets only you really start feeling that muscle above your thumb that's pretty much everything I do to

develop Thum thickness now let's talk about how to develop the pinky pad having a thick pinky pad will make your

hands look much larger as there's a lot of room for gains in this area the first machine we're going to cover to train

the pinky pads is the Bruce Le machine this tool is really efficient to Target the hand muscles as they get a lot of

work when you're squeezing anything in your fist I don't count the Reps for this one but just go to failure while as

you can see being pretty violent with it the pumps and growth have been excellent when doing this and I do it for minimum

four sets this machine is excellent although on the more expensive side but of course there are other Alternatives

that I do regularly like wrist flections that are much cheaper and easier to set up so doing wrist flections which are

also known as cing will give you huge hand gains I even think that this is one of the main reasons why arm wrestlers

have such large hands because they do a lot of those to maximize the hand gains we want to grab some thick handles or

add thick grips to a normal handle go for a Fess grip and start cing while going for a deep stretch on The

Eccentric face I always feel my hand muscles getting destroyed and stretch in real time while doing that it's it will

not only pump your pinky pads and make them grow thicker but also give you some extra F work as they get engaged a lot

with the Fess grip and give them some more volume I even found a nice technique when doing cing with a

dumbbell that will give your hands skin stretching pumps so after you're done with your set that you of course took

the failure you will want to do meor reps a few seconds after but you will keep your hand on the dumbbell as you're

resting I usually wait 10 to 15 seconds between my set and the M reps then try to get three to four more reps I don't

know why but whenever I do that I can feel each every one of my muscles fibers getting torn apart in my hands it is

really painful but efficient for some reason you can either use a pulley or a dumbbell as long as you add some fig

grips to each it will work wonders although I find it a bit more complicated to do the technique I just

talked about with a pulley now as you probably know cing is mainly a forearm exercise which means that if you're

going to do it your forearms are going to get a lot of growth and fatigue as well as your hands which might not be

aligned to your goals it is fine with me because I want to grow my forearms but if you want to focus more on the hand

growth only the next exercise is what you need so for this you will once again need a hand gripper place it upside down

in your hand and start closing it with your ring and pinky finger only I also do sets of 50 reps on this exercise

which is around failure it is kind of an uncomfortable position on the hand and sometimes I have to stop early because I

feel a little pain in a tendon but nothing bad I still get excellent pumps and growth from this exercise and it's

one of the best if you only want to Target your pinky pad using hand grippers like intended is also an

excellent way to grow them but for this we of course want to increase the intensity and get some high resistance

ones if it's similar to the Bruce Le machine although the pumps feel different I used to train with them

daily at some point and did it randomly throughout the day without really having a routine uh this is only a baseline I

think you should do more than that without really counting sets maybe while watching a video on YouTube and spamming

reps but once again it is also going to engage the forearms a lot so you're going to have to manage the fatigue and

exercises you choose depending on your goals all right now that we are done with the big muscles we're going to

focus on the small ones on the back of your hands they are pretty hard to notice at first as they appear in the

form of little bumps between your meta carp to develop them you will want to use the F War once again and use an

overend grip then focus on doing the Reps by keeping your finger straight and mainly closing it with your palms I take

most of my sets to failure for about 12 to 16 reps and I think that four sets is pretty good for those small muscles as

they rely get a workout dedicated to them you should already feel them being sore the next day with this I think that

the action of closing your hands only with your palms is what activates them so you could also use some kind of grip

strength equipment and do static holds like this which is going to engage them a lot you can see where all the pressure

is is going with my skin getting stretched there now in this part we will focus on how to toughen the area above

the thumb at some point in my growing figure hands journey I had developed a huge and hard Callo because of all the

pronation I was doing and the friction that the Jud belt caused on my skin now I wouldn't recommend to go as far as me

as it can get painful if it cracks open and of course doesn't look good but to achieve this you will want to use an arm

racing strap to do your lifts or a judo belt both work really well I would say that this trap is a bit more painful as

it has a smaller area of contact with your skin which applies more pressure on one point but it is a good tool to

defend the hands and of course get better at arm wrestling and the judo belt works wonders as I've mainly used

it throughout my journey for this repetition is key so you will want to prun it every day so your hands can

adapt and it will also cause your F muscles to grow as I said earlier you can start with three sets of 60 reps a

day with a lightweight and work your way up to more volume and do like five sets a day over time now that we've talked

about the hands let's talk about the fingers I don't think that you can grow your fingers with anything I just

mentioned for a short period of time it is something that you have to dedicate here two to see results by working a

manual job or doing climbing at least multiple times a week the only fingers I saw tangible results in are my thumbs

because of this ring before doing this routine I was able to put it on all five of my fingers easily but now it would be

impossible for me to wear it on my thumbs as the bone structure of them actually got bigger my other fingers

also grew a bit thicker with all the training I do of course but the results are too slight to disserve a mention so

in my opinion growing fingers is only possible if you're going to do something manual every day for years which is not

really possible if you don't have a job that requires it all right so now you may be confused about what exercises you

should choose over all the ones I talked about and at what frequency you should train your hands in this guide I talk

about all the tools and methods that help me whether they were expensive or cheap so you can choose what fits in

your budget or have an idea on how to grow certain parts of the hands I don't do everything I talked about every day

but rather pick a specific exercise and do it for that day for example one day I will use the F more and the next day use

the rubber ball or a bit of both the same day I like to alternate not stick to a singular tool or routine but if

you're getting started you can definitely copy me and do pronation and Rising every day like I said earlier it

gave me tremendous results and I only started using different tools here and there randomly after at least the day

100 what you should focus on is making sure to work out all the different parts of the hands so the Thum the pinky pad

and the small muscles at the back you can train your hands every day as they recover really fast just like your

forearms but if they're ever sore consider taking a rest day my idea routine is having cing and any kind of

fun workout in a day and repeat you could even throw in the F more pinching I talk about for the muscles at the back

of your hands but honestly I don't care much about them the only day I would recommend not to do those exercises is

when you have a back or any kind of pull day at the gym as you could fatigue your forearms and hands and not get a good

workout later because of that and that's going to be it for this course feel free to write posts if you have any questions

I will gladly answer them