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Part 1

What You Need to Know Before You Begin

1. Develop Your Program

20 Steps to Developing Your Arm Workout Program

1. How should you define your goals?

2. How many arm workouts should you do each week?

3. Which days should you work out?

4. Should you work the biceps and triceps separately?

5. What time of day should you work out?

6. How many sets of arm exercises should you do for each muscle?

7. How should you adjust the volume of work?

8. How many exercises should you do during each workout?

9. When should you change exercises?

10. How many repetitions should you do in each set?

11. How quickly should you do repetitions?

12. How do you adjust the range of motion in an exercise?

13. How long should a workout last?

14. How much rest time should you take between sets?

15. How do you determine the most appropriate weight for each exercise?

16. When should you increase the weight?

17. How much rest time should you take between exercises?

18. How do you select exercises based on your anatomomorphology?

19. When should you change your program?

20. Should you take a vacation?

Keep a Workout Notebook

Rate of Progress

Techniques for Increasing Intensity

Volume or Intensity?

Theory of Absolute Strength: A Good Beginning Strategy

Inroad Theory: An Advanced Technique

Summary of These Two Theories

Synchronizing Cycles

Should You Train to Muscle Failure?

Beyond Failure

Stop-and-Go

Burn

Continuous Tension

Unilateral Training

Supersets

Circuits

How Should You Breathe During a Workout?

2. Build Your Arms Quickly!

Secrets of Biceps Anatomy

Anatomical Considerations

Roles of the Biceps

The Secret to Huge Biceps

Hand Position Affects the Strength of the Biceps

Hand Position Affects the Strength of the Brachioradialis

Let’s Talk About Size

A Muscle’s Length–Tension Relationship: The Key to Strength

Secrets of Triceps Anatomy

Anatomical Considerations

Roles of the Triceps

The Secret to Huge Triceps

Secrets of Forearm Anatomy

Anatomical Considerations

Roles of the Forearms

Practical Observations: The Forearm, a Muscle of Extremes

Part 2

Weak Areas and Pathologies

1. Understanding Weak Areas

Four Obstacles to Developing the Biceps

Small Biceps

Short Biceps

Imbalance Between the Long and Short Heads

Small Brachialis

Two Obstacles to Developing the Triceps

Small Triceps

Imbalance Between the Heads

Five Obstacles to Developing the Forearms

Forearms Are Too Small

Forearms Are Too Large

Small Brachioradialis

Imbalances Between Flexor and Extensor Muscles

Weak Hands

2. Strengthening Weak Areas

Strategies for Developing the Biceps

Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It!

Anatamomorphological Dilemma: Should You Straighten Your Arms During Curls?

Are You a Hypersupinator or a Hyperpronator?

Adapting Exercises to Your Morphology

Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?

If Classic Curls Don’t Produce the Results You Expect

Strategies for Developing the Triceps

Learn to Feel the Triceps Well

Strategies for Correcting Imbalances Between the Heads

Is a Fixed or Rotating Schedule Best?

Strategies for Developing the Forearms

Get Bigger Forearms

Develop the Brachioradialis

Correct Imbalances in the Forearms

Strengthen Your Grip

Prevent Your Forearms From Interfering With Your Biceps Training

3. Preventing Pathologies

Understanding Biceps Pathologies

Causes of Pain in the Biceps

1. Vulnerability of the Tendon of the Long Head of the Biceps

2. Three Types of Biceps Tears

3. Focus on Problems With the Labrum

Understanding Triceps and Elbow Pathologies

1. Understanding Elbow Pain

2. Types of Triceps Tears

Understanding Forearm and Wrist Pathologies

Factors That Predispose You to Forearm Pain

Tendinitis in Muscles Attaching to the Epicondyles

Prevent Pain in the Forearms and Wrists

Goals of a Strength Training Program for Preventing Wrist Injuries

Part 3

The Exercises

1. Beginning Exercises

You Do Not Need Much Equipment to Work Your Arms at Home

Dumbbells

Pull-Up Bar

Elastic Bands

Exercises for the Biceps

Pull-Up

Supinated Curl

Hammer Curl

Concentration Curl

Biceps Stretch

Exercises for the Triceps

Narrow Push-Up

Seated or Standing Triceps Extension With Dumbbells

Lying Triceps Extension With Dumbbells

Reverse Dip

Triceps Kickback

Triceps Stretch

Exercises for the Forearms

Reverse Curl

Wrist Curl

Wrist Extension

Forearm Stretch

2. Advanced Exercises

Advanced Exercises for the Biceps

Supinated Curl With a Machine

Low-Pulley Curl

Cable Stretch Curl

Incline Curl

Preacher Curl With a Scott Curl Bench

Brachialis Curl

Advanced Exercises for the Triceps

Narrow-Grip Bench Press

Dip

Lying Triceps Extension With a Bar or Machine

Seated or Standing Triceps Extension With a Bar or Machine

Cable Push-Down

Advanced Exercises for the Forearms

Hanging From a Pull-Up Bar

Squeezing a Hand Grip

Wrist Roller and Power-Flexor

Pronosupination With a Bar

Part 4

Arm Workout Programs

Home-Based Programs Using Little Equipment

Beginner Programs

Intermediate Programs

Advanced Programs

Programs for the Gym

Beginner Programs

Intermediate Programs

Advanced Programs

Strength Training Programs Designed for Your Sport

Racket Sports

Rugby, Football, and Team Contact Sports

Basketball, Volleyball, and Handball

Downhill Skiing

Combat Sports

Track and Field Throwing Events

Swimming

Golf

Rowing

Kayaking and Sailing

Climbing

Arm Wrestling

Powerlifting Program for the Bench Press