unchanged)

Twisting: 2x40-50

“Since Friday is the second squat day of the week,” Flynn explained, “weight should be taken 20-30 percent lighter than “Monday”. And don't be too zealous. At the end of each workout, the guy hung on the pull-up bar for as long as he could. This is a great exercise to strengthen your grip and also relax your back. Three months later, our fighter added another 3.5 kg of muscle and began to conquer some pretty serious weights. Flynn decided it was time to bring him to the third stage of the program. Naturally, after a ten-day break.

Third stage training

“We are moving on to a new blitz pumping system,” Flynn said. - Ultra-modern thing. All the big guys work on it.

- Am I going to do bicep curls? – with hope asked guy.

“Not yet,” Flyin replied. “We need to vascularize the lobotomy.

“Oh yes, I heard something about it. Flynn again switched the guy to the regime of two workouts a week, but already on the 5x6 system - for all key exercises. That means five sets of six reps: three “warm up” sets with weight gain and three heavy “working” sets.

Monday

Squats (to parallel): 5x6

Push-ups on uneven bars: 5x6

Pull-ups (palms away from you, medium grip): 5x6

Shrugs: 5x6

Rise on toes standing: 4x10-15

Twisting: 1x40-50

Friday

Deadlift: 5x6

Bench press: 5x6

Thrust on the upper block down (to the chest): 5x6

Bench press sitting (from the chest): 5x6

Lifting on socks sitting or with a partner on the back: 4x15-20

Twisting: 1x80-100 (without weights)

As in the second stage of the program, at the end of each workout, the guy hung on the crossbar. But now Flynn wrapped her in a towel to make it harder to hold on. Our hero had no shoulder problems, so he could do push-ups on the uneven bars without the risk of injury. Naturally, with the right technique. But Flynn warned: if someone’s shoulders hurt, don’t approach the bars at all! Instead, do the bench press with a narrow grip.

As for the diet, the guy very quickly forgot about the "buried" amino activators. He ate what Flynn suggested.

By the end of the third stage of the program, he added another 3 kg of muscle, his bench press "heavier" by 13 kg, and squats and deadlifts by 18 kg. I must say, and outwardly the guy has changed a lot. He got big! And his arms in girth have grown by 6.5 centimeters!

“Nothing surprising,” Flynn said when the guy reported to him about his victories. – Our old, proven program always works!

Flynn's note

Would you like to tell me what is the “secret” to the success of my hand program? In fact, everything is very simple. It is impossible to grow big arms until you gain the total muscle mass. And for this you need to do basic exercises: squats, bench press, deadlift, pull-ups, push-ups and bench presses. And at the same time, increase the weight of the burden - gradually and constantly. That, in fact, is all. If you really want to, you can include several sets of lifting the barbell for biceps in the program. But you do not need special exercises for triceps. They only injure the elbow joints. Remember, the bench press is the most important exercise for triceps! Push-ups and bench presses from the chest also load them perfectly. So, forget the stupid isolation exercises! Train basic, rest a lot, eat healthy - and your arms will grow up to 40 cm and more by themselves!

And finally, advice to beginners and advanced - to everyone whose hands have not yet reached 40 cm in girth. Don't think about biceps and triceps! Do not fill your head with trifles! Do basic exercises to build muscle base. And slowly but surely increase the weight. Believe my experience: if you add 45 kg in the squat and 35 kg in the bench press, your arms simply cannot help but grow by 4-6 centimeters!

Introduction by Stuart McRobert

Having built arms with a girth of 40 cm, you can go to the next level of training - specialized. Most of the specialized programs that are now published in magazines are completely unsuitable for the average, "non-chemical" bodybuilder. Don't waste time - don't buy into the promise rapid progress. Before starting any specialization, gain strength and build muscle. To start working specifically on your hands, you should already now bench press 130-135 kg, squat from 170-180 kg and lift 215-225 kg on deadlift. And your arms in girth should be about 40 cm. Only with such “initial data” can you start a specialized program.

Superprogram. Flynn's lecture, recorded by Stuart McRobert

"Let's start with the main thing," Flynn told me. “Be especially careful here, this is very important. The program is designed only for experienced guys. That is, those who bench press 135 kg, squat from 180 kg, and take all 225 kg on the deadlift. If you have not mastered these weights, do not even think about specialized programs - neither for the hands, nor for another part of the body. In this case, the only thing you need is basic training. And that's it! If you try to specialize too early, you will definitely overtrain. What is in the magazines? Estimate: they advise 20-30 sets for biceps and triceps! Yes, for such “advice” one should be put in jail! It’s clear to us, the “bison” of pumping, that a syringe with steroids in the ass is required for all these sets. Well, naive beginners take such recommendations at face value and seriously hope for a result!

I repeat, this program is for the experienced only! If you are not one, work according to the method for beginners. And postpone specialization until you become really strong!

Phase 1

“The program is divided into two phases,” Flynn continued. - First phase - three workouts per week: Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. And so no more, no less than 12 weeks in a row. Then phase number 2 begins. During this phase, as, indeed, any other phase or program, you should first of all think about increasing the “working” weights. Because your task is to become stronger. At the same time, I guarantee that you will not only become stronger, but also add mass. And all because one without the other is simply impossible.

“See those little pancakes over there? There are about fifty of them scattered around the hall. Each one is half a kilo. That's exactly what I mean when I talk about weight gain. That is, you need to add a little to the barbell. You start lightly - with weights weighing 79-80 percent of your maximum for a given number repetitions. You enter the program slowly, increase the intensity gradually, so that you reach the maximum by the fifth or sixth week.

If you want to progress, you must not only increase the intensity, but also rest enough and, as they say, eat hard. Remember: Your body needs normal, natural foods to build strength and muscle, not supplements! In short, eat as much as you can, but less fat!

Mondayи

- On Mondays, you will not do any specific "manual" work. Only basic exercises aimed at gaining muscles throughout the body, including the arms. The secret of a specialized program is to combine "special" training with basic training. So, if you decide to increase the volume of your hands, be prepared to gain from 2 to 4 hectares of total mass.

On Monday, training begins with squats. First you do 2 sets of 8 reps to warm up. The first is light, the second is a little heavier. Keep in mind: warming up should be really easy. Save your energy for the third set. Когда ты перевалишь за половину фазы, этот третий сет будет состоять из 20-ти максимально тяжелых repetitions. The weight is as much as you can bear. In between repetitions, inhale deeply several times. Do you get the gist? Exactly: this is the same old-fashioned heavy squat program that turns a boy into a husband. Start lightly, but work hard towards 150% of your body weight.

After squatting, move to the bench, lie down and do a set of light weight breathing pullovers. When I say easy, that's what I mean. A 7 kg neck is enough even for a superman. If you take more, the muscles will be forced to contract too much and "squeeze" the chest. And this means that you will not be able to "expand" the chest as required. The main thing in such pullovers is deep breathing, and not overcoming weight. And be sure to lie down along the bench, as for the bench press, and not across, when the ass hangs down! Such overstretching weakens the press.

When you reach the maximum weights (in the second half of the phase), after squats and pullovers, rest for 15-20 minutes. If the squats are done right, this break is simply indispensable. You feel that you can do it without rest - it means that you messed up on squats.

After the break, you'll be doing bench presses and deadlifts. on the upper block down - 5 sets of 6 repetitions in each exercise. But not a superset! First all the bench presses, then all the deadlifts. Start with a light set, then add weight and do the second warm-up. And the final three - with a "working" weight. Between heavy sets, rest at least three, and preferably five minutes.

Moving on: crunches, one set, 20-30 reps with a heavy dumbbell on your chest. After that - two sets for calves. And finally - work on the grip and forearms. Hang on the bar until you fall, or squeeze a rubber ball for three minutes non-stop - until your