We really enjoyed Duvall's hand muscle training – it is hard to imagine anything more appealing to the imagination, something more akin to the word "hardcore", more intense. Of course, the best source of information on this subject was the training hero himself, so we went directly to him with a question about hand training. Of course, he did not mind giving extensive explanations on the subject, and their content shocked us quite solidly. His training is very intense and strenuous. Not only does he apply enormous loads during the session, but also arranges biceps and triceps exercises in superseries four, and even reducing the load fivefold. And if that's not enough for you, you should know that, that before each dropping part of the load, Matt adds 1-2 forced repetitions. This is called superhuman effort!
If you want to know the details of Duvall training, have a look at the table below. If you would like to try similar feats, remember, to adapt the workload to your capabilities. Something like this can be useful especially in times of stagnation, when you will need a strong "kick" to stimulate the muscles.
Training plan
1. Bending on the prayer book x 2 serie
It would be 1/It would be
Quadruple load reduction
67 kg x 8-10 repetitions
45 kg x 6-10 repetitions
35 kg x 6-10 repetitions
22 kg x to collapse
2. Bending with a line in a hammer grip (cord)/Line pulling x 1 superseries
Quadruple load reduction
67 kg x 10-12 reps / 67 kg x 10-12 repetitions
45 kg x 10-12 reps / 45 kg x 10-12 repetitions
35 kg x 8-10 reps / 35 kg x 8-10 repetitions
22 kg x 8-10 reps / 22 kg x 8-10 repetitions
3.Overhead triceps bench press / Uginana concentric x 2 serie
Quadruple load reduction
90 kg x 6 reps / 35 kg x 6 repetitions
67 kg x 6 reps / 22 kg x 4-6 repetitions
45 kg x 6-8 reps / 18 kg x 6 repetitions
22 kg x to the break / 12 kg x to the break
4.Bending with a barbell / Push-ups from the bench x 2 serie
It would be 1/It would be 2
Reducing the load five times
65 kg to break / no additional load to break
55 kg to break / no additional load to break
47 kg to break / no additional load to break
38 kg to break / no additional load to break
29 kg to break / no additional load to break
5. Tricep curls on machines
Quadruple load reduction 100 kg x 10-12 repetitions
80 kg x 8-10 repetitions
60 kg x 8-10 repetitions
40 kg x to collapse