How could I "pump" up my left hand very fast?

acintya

Legend
I am learning my FH with my non dominant left hand - so I want to know which exercises should I do to train my core and pump my left arm up that it looks like RAFAS?
I am doing a lot of shadow swings
I am doing exercises with thera-band.
What else I could do indoors?

MY right one is like 3x stronger - at least I can use it for the 2HBH which is really strong and for the most of the time I can keep up with any forehand.
 

TnsGuru

Professional
RAFAEL NADAL ARM WORKOUT: DO YOU WANT BULGING BICEPS LIKE RAFA?



Tennis fans from around the world will forever remember the famous 5 sets Federer Vs Nadal 2008 Wimbledon Final. A battle of two of the greatest sportsmen to ever grace the earth. On this occasion, Nadal was crowned Champion.

What strikes people most about Nadal is his hunger to win every point, and of course his bulging biceps. In this short article, I have put together a ‘Rafael Nadal Arm Workout’ to help you cultivate the arms of a champion.


EXERCISES: RAFAEL NADAL ARM WORKOUT
One of the most effective ways to make your muscles grow is to train them more frequently. I have put together 3 Rafa arm workouts to ensure we blast all the muscle fibers in your arms from every angle. The 1st workout focuses on Strength Training, the 2nd Endurance and the 3rd workouts focuses on Hypertrophy training, or in other words… pumping your arms up like a balloon!

If you are unsure of any of the exercises below click ‘HERE’ to open up a new page, copy and paste the exercise and watch (Scott Herman videos are excellent and I would recommend his demonstrations).

RAFA ARM WORKOUT 1 (STRENGTH TRAINING):
  • A1: Close Grip bench press
  • B1: Bicep barbell curls
  • C1: Standing DB Shoulder Press
*1-2 warm-up sets per exercise (6-10 reps)

*5 working sets per exercise (6-10 reps)

*Rest 60s between each set

RAFA ARM WORKOUT 2 (ENDURANCE TRAINING):

  • A1: Rope Cable Push Downs + Standing DB curls
  • B1: Overhead DB extension + Hammer curls
  • C1: Standing DB Lateral Raise + Rear Cable Cross-over (Standing)
*1-2 warm-up sets per exercise (12-15 reps)

*5 working sets per exercise (12-15 reps)

*Rest 45s between each superset (2 exercises back to back) i.e perform Rope Cable Push Downs, then Standing DB curls, then rest 45s, then repeat.

RAFA ARM WORKOUT 3 (MUSCLE PUMP TRAINING):
  • A1: DB Hammer Curls + Push-Ups + Straight Bar Push Downs
  • B1: Standing Barbell Military Press + Seated DB side raises + Incline rear raises
  • C1: Tennis Ball squeeze (squeeze a tennis ball in each hand as hard as possible for the 60s)
*1-2 warm-up sets for exercises A1 & B1

*3 working sets per exercises (20-25 reps)

*Rest 30s between each tri-sets (3 exercises back to back

FULL BODY TRAINING: RAFAEL NADAL ARM WORKOUT
Whilst it would be great to work the arms every day, we must ensure we still pay adequate attention to other bodyparts or you will start to develop muscular imbalances and potential injuries. Here are two more workouts to prevent this from happening.


RAFA: LEG WORKOUT
  • A1: Seated Hamstring Curl + Squat Jumps (5 sets x 12-15 reps)
  • B1: Leg Press (3 sets x 20-25 reps)
  • C1: Walking Lunges (1 set – as many lunges as possible)
  • D1: Calf raises (4 sets 20-25 reps)
RAFA: CORE WORKOUT
  • A1: Crunches (2 sets x 30-100 reps)
  • B1 : Back extensions (2 sets x 30-100 reps)
  • C1: Oblique Bar Twists (1 set x 100 reps)
  • D1: DB Flat Bench Press (3 sets x 12-15 reps)
  • E1: Lateral Pulldown (3 sets x 15-20 reps)
  • F1: DB bent over row (3 sets x 10-12 reps)
PERIODISATION – RAFAEL NADAL ARM WORKOUT
Here’s how your weekly routine looks:

  1. Monday: Rafa Arm Workout 1
  2. Tuesday: Rafa Leg Workout
  3. Wednesday: Rafa Arm Workout 2
  4. Thursday: REST
  5. Friday: Rafa Arm Workout 3
  6. Saturday: Rafe Core Workout
  7. Sunday: REST
NUTRITION: RAFAEL NADAL ARM WORKOUT
Imagine having a shiny red Ferrari parked outside your drive, but the car has no fuel tank built-in. You're not going to get anywhere right?

Without the right fuel in your body, your muscles will not grow as well as what they could if you were to ‘constantly’ supply them with the right amount of nutrients.

Aim to eat between 1-1.5g of protein per lb of bodyweight e.g. if you are a 200lb male that would mean eating between 200-350g of protein per day. Spread that number over 6-8 meals. Foods that are high in protein include chicken, turkey, eggs, steak, mince, cod, salmon, haddock, hake, nuts, protein shakes, etc, etc.

FINAL NOTE:
Try this routine for 8-12 weeks and I can 100% guarantee that your arms will grow like crazy. Make-sure to read through the plan carefully and always consult a medical professional before embarking on this intensive exercise program, it is not for the faint-hearted. As always if you have any questions please drop me a message (DROP E-MAIL”)and I will get back to you.

Now go build some Championship arms . . .

Good luck!
 

acintya

Legend
RAFAEL NADAL ARM WORKOUT: DO YOU WANT BULGING BICEPS LIKE RAFA?



Tennis fans from around the world will forever remember the famous 5 sets Federer Vs Nadal 2008 Wimbledon Final. A battle of two of the greatest sportsmen to ever grace the earth. On this occasion, Nadal was crowned Champion.

What strikes people most about Nadal is his hunger to win every point, and of course his bulging biceps. In this short article, I have put together a ‘Rafael Nadal Arm Workout’ to help you cultivate the arms of a champion.


EXERCISES: RAFAEL NADAL ARM WORKOUT
One of the most effective ways to make your muscles grow is to train them more frequently. I have put together 3 Rafa arm workouts to ensure we blast all the muscle fibers in your arms from every angle. The 1st workout focuses on Strength Training, the 2nd Endurance and the 3rd workouts focuses on Hypertrophy training, or in other words… pumping your arms up like a balloon!

If you are unsure of any of the exercises below click ‘HERE’ to open up a new page, copy and paste the exercise and watch (Scott Herman videos are excellent and I would recommend his demonstrations).

RAFA ARM WORKOUT 1 (STRENGTH TRAINING):
  • A1: Close Grip bench press
  • B1: Bicep barbell curls
  • C1: Standing DB Shoulder Press
*1-2 warm-up sets per exercise (6-10 reps)

*5 working sets per exercise (6-10 reps)

*Rest 60s between each set

RAFA ARM WORKOUT 2 (ENDURANCE TRAINING):

  • A1: Rope Cable Push Downs + Standing DB curls
  • B1: Overhead DB extension + Hammer curls
  • C1: Standing DB Lateral Raise + Rear Cable Cross-over (Standing)
*1-2 warm-up sets per exercise (12-15 reps)

*5 working sets per exercise (12-15 reps)

*Rest 45s between each superset (2 exercises back to back) i.e perform Rope Cable Push Downs, then Standing DB curls, then rest 45s, then repeat.

RAFA ARM WORKOUT 3 (MUSCLE PUMP TRAINING):
  • A1: DB Hammer Curls + Push-Ups + Straight Bar Push Downs
  • B1: Standing Barbell Military Press + Seated DB side raises + Incline rear raises
  • C1: Tennis Ball squeeze (squeeze a tennis ball in each hand as hard as possible for the 60s)
*1-2 warm-up sets for exercises A1 & B1

*3 working sets per exercises (20-25 reps)

*Rest 30s between each tri-sets (3 exercises back to back

FULL BODY TRAINING: RAFAEL NADAL ARM WORKOUT
Whilst it would be great to work the arms every day, we must ensure we still pay adequate attention to other bodyparts or you will start to develop muscular imbalances and potential injuries. Here are two more workouts to prevent this from happening.


RAFA: LEG WORKOUT
  • A1: Seated Hamstring Curl + Squat Jumps (5 sets x 12-15 reps)
  • B1: Leg Press (3 sets x 20-25 reps)
  • C1: Walking Lunges (1 set – as many lunges as possible)
  • D1: Calf raises (4 sets 20-25 reps)
RAFA: CORE WORKOUT
  • A1: Crunches (2 sets x 30-100 reps)
  • B1 : Back extensions (2 sets x 30-100 reps)
  • C1: Oblique Bar Twists (1 set x 100 reps)
  • D1: DB Flat Bench Press (3 sets x 12-15 reps)
  • E1: Lateral Pulldown (3 sets x 15-20 reps)
  • F1: DB bent over row (3 sets x 10-12 reps)
PERIODISATION – RAFAEL NADAL ARM WORKOUT
Here’s how your weekly routine looks:

  1. Monday: Rafa Arm Workout 1
  2. Tuesday: Rafa Leg Workout
  3. Wednesday: Rafa Arm Workout 2
  4. Thursday: REST
  5. Friday: Rafa Arm Workout 3
  6. Saturday: Rafe Core Workout
  7. Sunday: REST
NUTRITION: RAFAEL NADAL ARM WORKOUT
Imagine having a shiny red Ferrari parked outside your drive, but the car has no fuel tank built-in. You're not going to get anywhere right?

Without the right fuel in your body, your muscles will not grow as well as what they could if you were to ‘constantly’ supply them with the right amount of nutrients.

Aim to eat between 1-1.5g of protein per lb of bodyweight e.g. if you are a 200lb male that would mean eating between 200-350g of protein per day. Spread that number over 6-8 meals. Foods that are high in protein include chicken, turkey, eggs, steak, mince, cod, salmon, haddock, hake, nuts, protein shakes, etc, etc.

FINAL NOTE:
Try this routine for 8-12 weeks and I can 100% guarantee that your arms will grow like crazy. Make-sure to read through the plan carefully and always consult a medical professional before embarking on this intensive exercise program, it is not for the faint-hearted. As always if you have any questions please drop me a message (DROP E-MAIL”)and I will get back to you.

Now go build some Championship arms . . .

Good luck!
damn, its hard to be Rafa. :D thankedthankss for the deep post. hahahaa
 

SystemicAnomaly

Talk Tennis Guru
@acintya

You dont really need to pump up your left hand (or your left arm) to develop a decent Lefty forehand. More of that power will come from your core and the proper use of your kinetic chain. Timing and coordination will help a whole lot more than building up muscles in your left arm. Spend more time on that than on bulking up your arm.

Why are you even learning to play with your off hand? Just because Nadal does it? It's like you're your own abusive uncle.
It's great for brain development to learn to use your non-dominant hand. It builds new neural connections in the brain. It is also useful for developing a better two handed backhand for many players.
 
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Born_to_slice

Hall of Fame
It's great for brain development to learn to use your non-dominant hand. It builds new neural connections in the brain. It is also useful for developing a better two handed backhand for many players.
I know, but you can train brain development by writing with your off hand or by playing any musical instrument that uses both hands etc.. Better focus on your rec tennis with your dominant hand IMO. Then again, OP can certainly use his tennis time as he sees fit.
 

SystemicAnomaly

Talk Tennis Guru
I know, but you can train brain development by writing with your off hand or by playing any musical instrument that uses both hands etc.. Better focus on your rec tennis with your dominant hand IMO. Then again, OP can certainly use his tennis time as he sees fit.
Dont agree at all. I learned a lot about stroke mechanics, power production and spin production when I switched from my left arm to my right. Well worth the effort. Also gained a better understanding for what it was like to be a novice again. Helped immensely in my teaching of novice & intermediate players.

Also, as mentioned prevoiusly, players who learn to hit FHs with the non-dom arm often experience improvements with their regular 2-handed BHs. All of my students learn to hit a decent Fh with their non-dom arm.
 

acintya

Legend
@Born_to_slice


as I said some time ago in another thread I am a open handed drummer and I decided 10 years ago I will lead with my left.
I do everything I can to raise my level of "awareness" of my left hand.
When I started tennis I played with my right but due wrong grip and a really stiff racquet I did injure my right hand the first days I hited balls.

So then I had this pain for half year but in the meantime i decided im gonna play two handed on both sides, but due pain I have put my right dominant hand on the top and left on the bottom.
So not that i would know or be aware I was playing in my early days exactly like Nadal. Leftie two handed backhand and forehand.

A year ago I decided I will try to get rid of that two handed forehand and train a leftie stroke. I am a die hard Nadal fan, im a open handed drummer and I really love to hit this way..BUT its hard I confess.

What is interesting also is that my Right handed forehand is good although i dont have a lot of mileage on it..maybe because I played a lot of table tennis when I was young.

My leftie two handed backhand though is a real weapon. I play it now for years and I am really aggresive with it - my dominant right hand on top gives me really a lot of power. I can rally with most of the guys and I am really confident.

I serve with my right though but I am also learning to serve with the left.

Now - developing a leftie forehand is as difficult as developing a strong and consistent rightie OHB.
I will give it another year and we will see if it was a waste of time or I will start ripping it.

if nothing else, this will surely help my drumming.

hope you now all understand my scenario. And also the one thing that keeps me do this stuff is that I feel like a mini-Nadal sometimes. its kinda cool! :)
 

acintya

Legend
@acintya

You dont really need to pump up your left hand (or your left arm) to develop a decent Lefty forehand. More of that power we'll come from you are core and the proper use of your kinetic chain. Timing and coordination will help a whole lot more than building up muscles in your left arm. Spend more time on that then on bulking up your arm.


It's great for brain development to learn to use your non-dominant hand. It builds new neural connections in the brain. It is also useful for developing a better two handed backhand for many players.
you are right. Just watching Serena Williams Masterclass series. She literally said that when her backhand is of she plays...
LEFTIE strokes :)

what I want to add to this whole thing... I dont even need to play rightie to improve - I play leftie and leftie and when I switch back my rightie strokes are improved. You may not believe it, but my forehand is so consistent that I sometimes am shocked.
a two handed backhand also is instant improved when I switch. So yes - I think playing leftie definitely would help anyone!
 

SystemicAnomaly

Talk Tennis Guru
I know, but you can train brain development by writing with your off hand or by playing any musical instrument that uses both hands etc.. Better focus on your rec tennis with your dominant hand IMO. Then again, OP can certainly use his tennis time as he sees fit.
In addition to what I said in post #9...

Why limit brain development? Best to challenge the brain in a variety of different ways. Learning to read upside is one way. Learning a foreign language or a musical instrument are other ways. Writing with the off hand and learning tennis with the opposite arm are very different skills and will not have much overlap. Even learning tennis and badminton will have some overlap (transference) but will still require different muscle memory and hence, will challenge the brain a bit different. Sure, learning one will help to develop coordination with the non-dominant side. So there will be some carry-over but each new skill will help to keep the brain active and challenged.

https://www.health.harvard.edu/blog/challenge-your-mind-and-body-to-sharpen-your-thinking-skills-201510298507
 

Born_to_slice

Hall of Fame
And also the one thing that keeps me do this stuff is that I feel like a mini-Nadal sometimes. its kinda cool! :)
I hurt my wrist last time I've played so I played some 2hfh's. I felt like a mini Monica Seles. ;)

Good luck to you with your drumming and tennis!
Dont agree at all. I learned a lot about stroke mechanics, power production and spin production when I switched from my left arm to my right. Well worth the effort. Also gained a better understanding for what it was like to be a novice again. Helped immensely in my teaching of novice & intermediate players.

Also, as mentioned prevoiusly, players who learn to hit FHs with the non-dom arm often experience improvements with their regular 2-handed BHs. All of my students learn to hit a decent Fh with their non-dom arm.
What if a student has 1hbh?
 
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SystemicAnomaly

Talk Tennis Guru
What if a student has 1hbh?
Most students in the past 2+ decades have used a 2hBh for topspin or started with a 2hBh. 1hBh for slice. Those who use a 1hBh for topspin will usually not work on a non-dom Fh unless they request it. Or if they have developed TE (or other arm / shoulder issue) and still want to hit.
 

acintya

Legend
thanks to all, i like this debate:)

what i feel that is most weird out of everything is the following:

serve with left hand?absolute nightmare! i agree....but listen now carefully.

if you get over this initial horror you will enter a whole new world. that takes many ten-s of hours. now i can slowly start to feel the serve movement. i will record a video when i will be ready. someday it just started to click a little - like some connection is made if you know what i mean. i started with choked up grip.

i cant describe it, i have still directional problems with my left serve,but I'm starting to spinning it big time,somehow i can brush the ball more..and i jump in it also.

i was a little smart here - i was seeing in the future.. so i was basically starting to teach my left hand to brush up - i started to do drills for the kick serve from early on.
you wouldnt believe - but the impact is big - as now my left hand naturally wants to brush up, i dont even need to think of it. its really hard to describe - imagine as you would engrave a specific program for a robot arm. :D i dont know if anyone understand me here.

it feels like the-pre-programmed dominant hand is not providing so much feel as the totally "un-programmed" left non dominant hand. yeah i know, i will maybe never get the same power with my left hand but i. can imagine i could learn a pretty nasty kick or slice serve.... but with a lot of work.im talking thousands of repetitions.

its a project for me. my friends play the same time as i do and most of they time we are even - even when i play lefty with my for now "un-developed" forehand.

but why i do keep up doing this?because i dont lose any feeling for my right hand - its the opposite,everytime i train with my left my right hand play and coordination is superb.
 
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