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Build Sleeve-Splitting Arms

Use every mechanism available to make your arms grow
Arm workout to build bigger biceps
James Michelfelde and Therese Sommerseth

We have a confession to make: We don’t really know why muscles grow. In fact, nobody does. The best science has done thus far is show us myriad training and nutrition approaches that are “associated” with muscle growth. It’s a constantly evolving field, and that’s how we’re able to develop new and different—and increasingly effective—workouts each month. This month’s arm workout, however, is more of a best of: You’ll find a mash-up of several of the most reliable muscle-building strategies, fused together into one surprisingly simple workout with a specific focus on building your arms like never before.

The main way we know to build muscle is by lifting heavy weights, but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Complete the workout once per week, resting at least a day before and after any other upper-body training. Perform the pairs (marked “A” and “B”) as supersets: You’ll do one set of A, then a set of B, rest, then repeat until all the prescribed sets are done. Perform exercises 3 and 4 as conventional straight sets.

THE WORKOUT >>> Page 2

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