8 of the growth of muscle mass hands.

1) Warm up. As always warm up first. You should not underestimate it, because you can easily get hurt and say goodbye to the Hulk hands for a long time. Therefore, as it should, knead hands before exercise (warm-up emphasizes the target muscle group).

2) Biceps and triceps (small muscle groups) grow only in conjunction with the large muscle groups (legs, chest, back). That is why all other attempts to build muscle in the hand scoring remaining large muscle groups (legs, back, chest) is reduced to zero.

3) The biceps + triceps need to train in conjunction alternating exercises for biceps and triceps. (It will be ideal). Remember you should always start with the biceps, and not vice versa (training triceps). Otherwise, your triceps will limit the force on the curl. So always start with the biceps.

4) Use a heavy basic exercises at the beginning of the workout. They are best grown muscle mass and strength. At the end of your workout, you can add Pumping and finalize arms.

5) The biceps will look longer with filling out the form, if you will develop brachialis. Brachialis - a muscle that runs under the biceps on the outer side of the arm. The best exercise for the brachialis is a hammer and curls reverse grip.

6) Each exercise each income approach to the complete failure of the hand muscles.

7) I put a reason this rule after 6 points (total failure arm muscles). The fact that it is necessary to strive at every workout to increase the weight of the work, but not at the expense of losing TECHNOLOGY. This means that you need to do the exercise slowly and under control (this also enables you to eliminate all of the work other muscles other than the target in this case the biceps).

8) Use the stretch between sets, in order to enhance blood circulation. Removal of the working arm back as far as possible, at the same time holding on to support his free hand. Then repeat with the other hand.