Convict Conditioning author Paul Wade once noted that if you ask any child around the world to “make a muscle”, chances are that he or she will roll up their sleeve and flex their bicep. Almost no one would strike a pose and flex their thigh for you.
It’s almost universal that when we think of demonstrating our strength, our arms are the first things that come to mind. In fact, near as I can tell, it’s only been within the last, say, 2 decades that direct arm training has come to be viewed as “vain” or “non-functional” (whether the hell that even means anymore).
It’s true that you *need* compound exercises to get stronger.
But for as great as compound exercises are – drills like pullups, pushups, presses, etc – these moves are more focused on building up the muscles in the middle of your body, such as your pecs, your lats, and so on.
Your arms will absolutely get bigger and stronger from doing these moves, but at a certain point the muscles of the arms will lag behind in their development relative to the bigger muscles of the torso – and that means your gains will start to slow down as well.
(You might even start to notice some aches, stiffness, and discomfort in the shoulders and elbows).
Do some direct arm work, kick-start your long-stalled gains, and watch as your favorite kettlebell and bodyweight PRs start to crumble and get replaced with new and exciting gains!
So in honor of America’s independence day, for the next 24 hours I wanna encourage YOU to take advantage of your right to bare bear-like arms by making my Biceptennial challenge – normally $37 – available for a downright patriotic $17.76.
In this challenge you will learn:
- Why the best and brightest strong men and women of days past all used direct arm work to support their upper body strength – and dominated both iron AND calisthenics moves as a result
- Why compound exercises like pullups, rows, pushups, presses, and more, aren’t enough to thoroughly train the arms – and why NOT training them is a recipe for long-term plateaus and potential injury
- The Big 3 elements of arm training – forearms, upper arms, and shoulders – and how to use each to maximize your strength in minimal time
- How ‘the last great military presser’ Phil Grippaldi worked his way up to a DOUBLE BODYWEIGHT military press thanks in large part to his obsessive focus on arm training.Even if you don’t care to press world record poundages, you’ll almost certainly enjoy putting a heavier kettlebell overhead or knocking out harder bodyweight drills like handstand pushups, one-arm pushups, and more.
- How to use a towel, a light kettlebell, a table, and some floor space to craft a set of biceps and triceps that will be the envy of your friends and family
- The little known, almost secret two-hand kettlebell drill that can craft Popeye-like forearms in short order (hint: it’s NOT a ballistic drill!)
- A weird variation on bodyweight rows that turns the backs of your shoulders into a bulging mass of powerful muscle – all while simultaneously bulletproofing the shoulders and even improving your posture
- A bodybuilding staple to carve out a wide and mighty set of shoulders while also possibly increasing your overhead pressing abilities.
- Much, much more!