Welcome to part 3 of the ultimate arm series. This article looks at incorporating a twice a week arms workout format.

Like the other articles you can download your session at the end of the article.


Are You A Hard Gainer?

In bodybuilding terms, a hard gainer is a label that is used to describe someone who practices bodybuilding but finds it difficult to develop muscle, regardless of the amount of effort they put in. In the opposite corner is an easy gainer.

If there are two phrases I’ve heard the most over more than a decade of physical training it’s one of these.

Skinny people will always tell me that they can’t gain weight. I’m sure you’ve heard it too. “I can’t gain muscle even though I eat and eat and eat”.

Fat people says the same thing, but in opposite terms; “I don’t even eat that much, how can I be this fat?

There is a law that applies to both of these groups of people, even though they might don’t seem to think it does. The law of thermodynamics.

This law works no matter who you are, whatever your weight. If you want to lose weight, you need to eat less than you need, every meal, every day. OK, there may be some cheat meals in there, but the principle is sound.

If you’re a skinny guy (or girl for that matter) and want to gain weight, eat more than you want to, every meal, every day. Similarly, there may be times when you miss or skip a meal for whatever reason, but again, over time the principle works.

To get your hit of 500 cal snacks and shakes check out these awesome recipes here

Coconut milk, as in the kind of stuff they use a lot in thai cooking, does have trace carbs, around 4g per100ml, but is mostly fat at about 20g per 100ml, coming in at around 200 kcals per 100ml. I used to use 100-150ml with another 150ml or so of water

If you don’t have dairy in your diet then feel free to swap the whey for a vegetarian alternative (hemp, brown rice etc) or a beef protein. 

Week 7-9: The Blockbuster Finish

First up I should note this extras are to be done at the end of your chest and back sessions each week. This will bring the best results to your plan. I would suggest working on 3-4 chest and back movements before starting the arm section of the plan. 



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