Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

While the biceps are usually the focus of arms

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While the biceps are usually the focus of arms workouts, many people don’t realize that the triceps account for quite a bit of your arm’s size. Small triceps mean small, disproportionate arms, regardless of the size of the biceps. Last but not least are the forearms, which consist of several smaller muscles:
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Forearms are like the calves of the arms. They aren’t the immediate focus, but if they’re underdeveloped, it’s sorely obvious. Now let’s get to the exercises, starting with the biceps: Barbell Curl E-Z Bar Curl Dumbbell Curl Hammer Curl Chin-up By now, you’re probably not surprised that the list is short and sweet. These exercises plus your heavy back training are all you need to build big, thick, strong biceps. In terms of programming, you have quite a bit of flexibility. What I like to do is at least one barbell and one dumbbell exercise per workout for the biceps. Most of the time it’s the barbell curl followed by the hammer curl. Let’s move on to the triceps: Close-Grip Bench Press Seated Triceps Press
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Dip (Triceps Variation) Lying Triceps Extension (“Skullcrusher”) Triceps Pushdown I like to start my triceps training with something I can push some weight on, like the close-grip bench press or seated triceps press. There’s no real rule of thumb for what comes next—I simply rotate through the other exercises on the eight-week schedule that you’ll be following. It’s worth noting that you may run into some pretty intense forearm soreness with the arm workouts in this program and with the biceps training in particular. It can almost feel like your bones are aching. If you experience this, simply reduce your working set weight to the 6- to 8-rep range (enough weight to allow for 6 reps but no more than 8) and build your strength here for the first couple of months. You should then be able to return to the 4 to 6 rep work and be pain-free. C ORE Everyone wants it…the elusive six pack. The hallmark of the fitness elite, the proof that you know the inside “secrets” of getting ripped. Unfortunately, the amount of bad advice out there on how to get them is just staggering. Some trainers say you just have to do special types of ab exercises…and they’re wrong. Others say you just have to get lean and you’ll have an awesome core…and they’re wrong. Others still say you just have to do a lot of squatting and deadlifting…and they’re wrong too. And let’s not forget the quacks who say the real secret is avoiding certain types of foods and taking weird pills and powders—they’re really wrong. Like most things fitness, the real way to get six-pack abs—for both guys and gals —is pretty straightforward. When people talk about “abs,” what they’re referring to is the pair of muscles that make up the rectus abdominis: As you can see, however, these muscles aren’t the whole story of the full six-
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pack look that people want, however. There are other “core” muscles that must be
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  • Winter '17
  • Santos O'Neill Garcia
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