Tag: arms

Hypertrophy

Get big arms without going heavy

John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Over the years I’ve lost count of the folks I’ve seen walk into a gym, pick up a way-too heavy dumbbell, and start curling. When you are young and new to the iron game you can get away with using momentum to swing heavy weights up and down. I should know. I used to be one of those guys who would barbell ‘curl’ 190lb-plus. But all that happened was my arms stayed at 18” and…

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Hypertrophy

Arm finishers that add size fast

Tom Coleman is a Bulk Powders sponsored athlete. He won his pro card in 2014, came third in his first competition in 2015 and then returned his card in 2016 to focus on coaching and his career while competing at the highest level as an amateur. Mostly, you’ll build big arms by focusing on the basics: focusing on good form when you lift, maximising time under tension and keeping a strong mind-muscle connection when you lift. However, there are times when four sets of curls won’t cut it, or when you want a little something extra to finish your session…

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Hypertrophy

The best way to build big arms

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in 17 different sports. He is based in The Rockies, Colorado. If you come from the same genetic stock as Ronnie Coleman, you can just do a…

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Hypertrophy Strength

Charles Poliquin’s bigger arms workout

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in twelve different sports. He is based in the Rockies, Colorado. If you’re serious about your physique, then you probably know the measurement of your arms –…

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Hypertrophy

5 moves to build forearms like Popeye

Dan Yeomans is a personal trainer, a two-time Welsh Physique Champion and an Optimum Nutrition athlete. He also has incredibly impressive forearm development. He is based in Cardiff, South Wales. If you have any kind of training experience, the chances are that you’ve managed to build a decent set of biceps. But if you want really impressive-looking arms, you need some smart moves that will fully develop your forearms. Physique competitior Dan Yeoman’s picks his top-five exercises for building Popeye-style arms. 1 Standing offset dumbbell or cable forearm supination This is my go-to forearm warm-up exercise. There are a few…

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Hypertrophy

The preacher curl upgrade that builds biceps

Do preacher curls to develop better biceps aesthetics, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights 1 Shape your biceps The preacher curl is one of my favourite biceps building exercises, particularly for developing the bottom portion of the biceps that ties into the elbow. It gives the biceps a rugged, thick look and the preacher curl does a good job of building that area. 2 Try spider curls Spider curls are also good for building that portion…

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