Walk around any gym in the world, and you’ll likely see some pretty silly events going down. Sometimes it will be a weak looking person attempting to bench press about 100 pounds more than he should be, with an equally scrawny training partner above him rowing the weight above him loudly. Often, we’ll see men brave enough to enter the squat rack, but lacking the courage to complete repetitions more than one-eighth of the way down. And there’s always the young man training biceps without training them at all. You know the type. He’ll curl the dumbbells so violently that his back will get the workout his biceps should be enjoying. Such training practices are dangerous, a waste of time, and really take away emphasis from some really good failure and buddy training techniques which ...

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You may have been in the gym for quite a while now, you might have gone through some intense training already or you might have tried several strategies to bulk up your arms. It is not unusual to find professional body builders who have succeeded in every other area but that of developing their arms. Sometimes it causes disappointments to see that the chest is growing, the legs are superb, the stomach is packed into six figure, but the arms are still severed in growth. This training routine is specifically directed to those bodybuilders who have been in the game for a while and now want to take their arms to the next level. By this, we mean that you want to define your arms further to competitive levels, or you want to grow some more muscle tissues in the arms. This ...

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For years, bodybuilders have used breathing squats to push their bodies to new levels of growth, for both the legs and overall body size. The technique is simple. Squat for ten repetitions using an amount of weight which normally causes you to fail after ten repetitions. Then, take deep breaths for 10 to 60 seconds, and complete an 11th repetition. Then take more breaths and complete a 12th rep. Soon you’ll be completely exhausted, your legs will be beyond pumped, and you’ll be on rep 16 or 17. Your goal is to hit twenty repetitions. This same principle can be applied to arm training, to help push your biceps and triceps to levels of pump – and resulting growth – that you’ve never seen before. Let’s begin with biceps. Grab an EZ-curl ...

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When you enter the gym to train arms, you have to give certain exercises priority over others. After all, some movements simply work better than others. You cannot dedicate equal energy to every single exercise for a body part. You’d never place cable crossovers on the same level as incline bench press, when it came to chest. You’d never place leg extensions on the same plane as squats, when it came to leg training. Yet for some reason, many bodybuilders seem to just toss any and all exercises at the arms in the hopes of saturating them with a wide variety of stimulation, which will lead to growth. Variety is important in order to keep the muscles from becoming too complacent. However, you need to use the same solid stable of exercises continually because ...

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Q:  Dude, my front delts are sorely lacking. I never do isolative exercises for them I always feel they get enough on chest days, but I guess I'm wrong. What's a quick way to add more meat to my FD without sacrificing strength on bench day? A: Well, first off, the most obvious answer is to add front delt work into your routines. The problem is, it could affect your bench. However, if you were comfortable dropping some pounds in the bench until your delts improve, and your chest is good, then we'd do that. If you're patient, your bench actually will make your front delts bigger, unless you're doing something wrong or making your chest concave and bracing with your upper back. Add FD work a month or two before cutting to make them appear thicker and denser. You can have insanely strong ...

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Q:  I'm trying to get bigger arms while also trying to lose fat. Am I fighting a losing battle?  By the way, I'm 215 lbs. and stand 5'9" at 18% body fat. I'm 19. Can I lose the gut and keep my arms growing? A: Thanks for the info - the more, the better. Sounds like you're an easy gainer and hard loser, considering your age, height and muscularity already. Though we know that 18% body fat is on the high side for a young guy, we can also tell you that the good news is:  You're an easy gainer. True, easy gainer of both muscle AND fat, but easy gainer nonetheless.  You can always diet fat off, but putting on muscle is the true challenge of all people in the gym. The short answer to your question is this: Yes, you can ...

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Your mission, if you choose to accept it is to lift, scream, and strain your way to the biggest, and most ripped arms imaginable. We’ll warn you ahead of time, building a set of “weapon’s grade” arms is never easy, but you’ve been pre-selected as a reader of HCM to test your will and resolve. When your mission is complete, you’ll have “arms inspectors” everywhere either salivating with desire, or interrogating you for training info. Without any more time wasted, there are a few things you should know before you embark. One piece of information you should file away is that approximately one-third of your upper arm measurement comes from your biceps and two-thirds comes from your triceps. This means that if your upper arm measures 18 inches in circumference, 12 inches are triceps and only six are biceps. You may ask which muscle ...

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Walk into any gym in America and you'll see at least 2 or 3 people throwing weight around, rather than actually controlling whatever apparatus they happen to be using. This practice of using momentum as a means to build muscle is common, but very ineffective. What's more, it greatly decreases the ability of the lifter to build the kind of muscle he wants. He's literally throwing control away and leaving development to chance. This makes achieving an aesthetic physique, nearly impossible. For unless there is a genetic gift lying within a particular muscle group, utilizing momentum is always a mistake when attempting to build size. Arm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast! But the arms are particularly vulnerable ...

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People who, at one time, had small arms, and then grew them bigger than anyone ever thought they could (including them) have gone through the same kind of cycle… They immediately are drawn to the workouts that are complex, seem exhaustive and authoritative and are especially busy in terms of the amount of work you must do. They look flashy to the eye and seem intriguing because they appear to require a lot of work. Like high maintenance women, these workouts are anything but beneficial. And they aren’t any great accomplishment… they just keep you busy! So here’s the deal… Stop doing arm workouts that are in any way associated with chest or back routines. Throw away all literature that combines the bis with anything but tris and the tris with anything but the bis. They are forever married and should forever be worked ...

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Walk into any gym in America and you'll see at least 2 or 3 people throwing weight around, rather than actually controlling whatever apparatus they happen to be using. This practice of using momentum as a means to build muscle is common, but very ineffective. What's more, it greatly decreases the ability of the lifter to build the kind of muscle he wants. He's literally throwing control away and leaving development to chance. This makes achieving an aesthetic physique, nearly impossible. For unless there is a genetic gift lying within a particular muscle group, utilizing momentum is always a mistake when attempting to build size. Arm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast! But the arms are particularly vulnerable to ...

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