Build arms articles

10 tips if arms won’t grow

Guys, who doesn’t want bigger arms? If you’re reading this article I guess you want to know a few tips or secrets that will accelerate your growth.
If you’re training hard and eating enough and still struggling to add inches to your gunz read on and I will share some great information.
Don’t train back with biceps or chest with triceps.
The more weight you can lift (with good technique and maintaining tension on the muscle), the more damage you will create leading to a higher demand for adaptation (more growth).
If you train biceps straight after a back workout or your triceps after … Read more

Perfect Preacher Curls

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Drop sets explained

Drop sets are by far one of my favourite methods of training to increase the workload, (and the nastiness) of a session for myself and my clients for some awesome results with fat loss and gains in lean mass. But what are they?
Drop sets have been around for decades and are not an easy addition to a workout. Basically you do a set of a specific exercise and once you reach your desired rep range you ‘drop’ some of the weight and carry straight on.
For example if you were doing a set of leg press you would squeeze out your 15 reps, … Read more

3 Workouts to get that V-shape

The ‘classic V-shape’ is something that even today is a look that men still aspire to achieve, and why not!? Broad shoulders and back and a tight waist with a good set of abs looks awesome!!
Getting broader shoulders
You getting broader shoulders will be somewhat limited by the length of your clavicle (collar bone) but this doesn’t mean your muscle gains are limited!
The muscles you want to target for getting wider are the medial (middle) heads of your deltoid muscles.
Your deltoids sit at the top of your arms and the medial head is responsible for lifting your arm laterally away from the … Read more

10 Tips to start gaining muscle

Eat enough protein

You can’t build muscle without putting in the building blocks. Dietary protein is required to build muscle & the best sources come from animals (poultry, fish, beef, dairy). To ensure that your body stays in a positive nitrogen balance (having an excess of protein to assist in growth & repair) and that your muscles are supplied with constant building material it is essential that you eat every 2 -4 hours. 1.5g-2g per lean kg of body weight.

Look after your gut

You aren’t what you eat, you are what you digest and absorb. If you have an unhealthy gastrointestinal tract … Read more

Male show muscle: Shoulders, arms and chest my best tip for each

Guys, your arms, chest and shoulders (aka gunz, pecs & boulders) are your male ‘show muscles.’ They set you apart from the average Joe couch potato and you work hard at them but are you maximising your potential?
Here is a tip for each to maximise your gainz!
Biceps:
Point your elbow at the floor. When performing any variation of bicep curls whether it be barbell, dumbbell, standing or seated. You should always keep your elbows pointing at the floor and also lead with your little finger.
One of the main roles of the biceps muscle is to supinate (turn your palms to face … Read more

Two Tricep workouts that will make you grow

There is nothing more manly than a carved out set of snaking triceps. This incredibly powerful horse shoe shaped muscle sits on the back of your upper arm and is an important show muscle which makes up 66% of the arm musculature. It is not only responsible for improving your bench press but is also closely linked to testosterone aromatisation, meaning the leaner your triceps the more free testosterone you should have (There’s a reason why women get bingo wings a men tend not to). But how do you get the best results of your triceps workouts?
The first step to … Read more

Manipulate these to grow

Have you stopped growing? Are you stuck with the same body size and shape?
How often do you change your workout? Have you been lifting the same weights for what seems like forever? Do you do the same workouts every week? Do you train only a few body parts & miss others out like legs?
If any of this sounds familiar then you need a programme designed by a professional that can help you develop your physique to your absolute potential. I know because I’ve been there myself and I’ve coached hundreds of men out of plateaus so that they continue to … Read more

Advanced tips for bigger biceps

Everyone knows bicep curls and parallel bar dips are great for building a great set of guns but here are 5 tips that will help you smash through plateaus and kick start some growth! Read more