Doing the same old arm workout will get you the same old arms you’ve always had. If you want to get a pair of muscular arms and put a new stretch on your T-shirt sleeves, it may be time for a new approach — a more scientific approach.
It won’t take long to realize the following workout is NOT your same old arm workout. Sure, the sets and reps (3 sets of 12 across the board) may not blow you away, but the menu of exercises is anything but typical. Chances are, you’ve only heard of one or two of these moves at most.
The workout in question comes from strength and conditioning expert David Barr, C.S.C.S. — aka “David Arm Barr.” Not only does Barr sport an impressive pair of guns himself and a distinguished résumé training athletes and physique pros, he literally wrote the book on building massive, muscular arms.
No, seriously. The former Muscle & Fitness contributor’s brand-new book is called Massive, Muscular Arms: Scientifically Proven Strategies for Bigger Biceps, Triceps, and Forearms (Human Kinetics Publishing). In it, Barr devotes over 250 pages to nothing but arm training, including dozens of unique exercises to go along with research-based workout programs.
It may take you a minute to get the form down on some of the moves (like JM presses or treadmill presses for triceps and Harski hammer curls for biceps), but it will be worth the extra effort.
“Polls show that arm musculature is the sexiest body part on a man, but its surprisingly complex anatomy creates a challenge for maximal growth,” says Barr. “To solve this, my goal was to do the heavy lifting and create an easy-to-use program custom tailored to your own anatomy. By accessing more muscle fibers in different ways, the program is both fun and massively effective.”
Unless you’d rather stick to the same-old, same-old when it comes to arm training, it’s time to learn some new sleeve-busting training tricks.
