Chapter One: The Arms

Note: This is the first in a series of chapters that will teach you how

to build the body you want, one muscle group at a time.

GOALS                                                                 

Beginner: Accustom your

body to exercise and increase 

the strength in your arms.

Advanced beginner and

intermediate: Start to develop

visibly muscular arms.

Advanced: Create arms like

a superhero’s.

              

NEXT TIME you’re in the gym, look around. How many of the guys are trying to build bigger arms?

 Lots of them, right? Few of them, unfortunately,

are going to succeed. “Most guys’ workouts won’t increase the size of their arms,” says

David Pearson, Ph.D., of Ball State University.

Many men just work until they can’t lift their arms anymore, which forces in enough blood to create a great “pump” but does nothing to add beef.

The only way to do that? “Lift heavier weights with good form,” Pearson says

This four-part plan will take you from beginner to iron man, as you work with increasingly heavier weights on different exercises, using shifting sets and repetitions. Result: real muscle growth for as long as you want it.