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 basic equipment found in most commercial gyms. Good form is critical to your success and health, so don't sacrifice technique for heavier weights.
It's essential to be in a caloric surplus throughout the program, fueling your body with the necessary nutrients to build muscle tissue while you recover. This means consuming enough protein, carbohydrates, and fat, especially for younger and leaner individuals.
As you progress through the program, you may experience soreness, but this is a sign that you're pushing yourself into uncharted territory. Be smart about how hard you push yourself, and listen to your body to avoid injuries.
The Badass Arms Warmup ¶
Before each workout, include a warmup routine that gets you ready to lift. This can be a few minutes of cardio, calisthenics, or an elaborate routine that prepares your muscles for the upcoming exercise.
Here are a few mobility exercises you may want to include in your warmups:
- Kneeling Shoulder Rotation: Do 1 set of 8 reps per side, rotating your upper torso to the left as you reach up and back with your left hand.
- Hip Flexor Mobilization: Do 1 set of 6 reps per side, squeezing your right glute muscle and shifting your hips forward.
- Glute Bridge: Do 1 set of 10 to 15 reps, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
- Bodyweight Squat: Do 1 set of 10 to 15 reps, pushing your hips straight back and descending until your upper thighs are parallel to the floor.
The Badass Arms Phase 3 Hybrid Training Workout ¶
Each of your four workouts includes at least one special technique like drop sets, rest-pause, or partial reps. On some exercises, you'll change your hand position from set to set, while on others, you'll run the rack using lighter dumbbells until you can't complete 8 reps with the weights in your hands.
Here's an example of Day 1:
- Barbell Back Squat: 4 sets of 6 to 8 reps, with 2 to 3 minutes rest between sets.
- Barbell Curl: 3 sets of 10 to 12 reps, with 1 minute rest between sets.
- Dip: 3 sets of 10 to 12 reps, with 1 minute rest between sets.
- Hammer Curl: 3 sets of 10 to 12 reps, with a special technique of running the rack.
