This archive report was first published on 12 July 2019.
Unlock Your Arm Potential ¶
After two decades of training and coaching experience, I've distilled my methods into a 12-week program that delivers noticeable gains. The key is to alternate between high-rep muscle-building work and low-rep strength work, with hybrid training months that hit both styles in the same workout.
With this hybrid training plan, you'll train three to four times per week, with a focus on consistency and progressive overload. You'll need to be in a caloric surplus throughout the program, fueling your body with the necessary nutrients to build muscle tissue.
Good form is critical to your success and health, so don't sacrifice technique to add more weight to the bar. It's also essential to listen to your body and take rest days as needed, especially when you're still sore from a previous workout.
The Badass Arms Warmup ¶
Start with a dynamic warmup that prepares your muscles for the upcoming workout. This can include mobility exercises like the kneeling shoulder rotation, hip flexor mobilization, glute bridge, and bodyweight squat.
Phase 3 Hybrid Training Workout ¶
Each of your four workouts includes at least one special technique like drop sets, rest-pause, or partial reps. You'll also change your hand position from set to set or run the rack using lighter dumbbells until you can't complete 8 reps with the weights in your hands.
Day 1 of the hybrid training workout includes:
- Barbell back squat: 4 sets of 6 to 8 reps, 2 to 3 minutes rest
- Barbell curl: 3 sets of 10 to 12 reps, 1 minute rest
- Dip: 3 sets of 10 to 12 reps, 1 minute rest
- Hammer curl: 3 sets of 10 to 12 reps, special technique: run the rack
