Still Not Seeing Arm Gains? This Training Plan Builds Big Muscle in 8 Weeks.
Maybe you've been lifting for months and are wondering why your arms look the same. Maybe you were packing on muscle for a while but now your growth has stalled. Either way, you need a new plan. Which is why we created our latest training program, the Ultimate Arm Recomp.
JUMP TO THE PROGRAM
You'll learn the science behind unlocking massive arms, leveraging everything from lengthened partials to eccentric overload to high-rep sets to boost your gains. On top of that, you'll get a daily training plan you can start using right now to begin increasing your arm size. And you'll do it all without running through one of those annoying, disruptive bulking diets that leave you with a ton of bodyfat for a few months.
Built around wisdom from Brad Schoenfeld, C.S.C.S., Ebenezer Samuel, C.S.C.S., Dr. Pat Davidson, Dezi Abeyta, RD, this six-video series will help you pack on muscle no matter your starting point.
WE USED THE latest arm-building science to create an actionable plan you can follow to supersize your arms.
BREAK THROUGH PLATEAUS: Learn the exercises and rep patterns that trainers use to keep adding muscle mass—even when you hit a wall.
STIMULATE HYPERTROPHY: Find the right balance of diet and exercise and learn how to use new scientific breakthroughs like lengthened partials to trigger specific arm muscle growth without adding fat.
SCULPT 4-D MUSCLES: Discover the game-changing exercises and workout structures that target every arm muscle, so you get defined bis, tris, and shoulders.
MUSCLE UP FOR LIFE: Through in-depth training and diet tutorials, we equip you with the knowledge you need to keep stacking arm-muscle even after the workout program is over.
JUMP TO THE PROGRAM
8-week arm building workout plan
Muscle-growth diet guide
Training mistakes to avoid cheat sheet
10+ exercises and 6 full workouts designed for for explosive arm growth
Expert advice for common training problems
Plus, every Men's Health MVP perk, including our training plan library, 450+ workout videos, and more
WATCH HERE
WATCH HERE
WATCH HERE
WATCH HERE
WATCH HERE
WATCH HERE
This program is for anyone who wants to increase the size, muscle mass, and strength of their arms. Whether you're new to working out, returning to the gym after a break, or just looking to level up your current routine, you'll be able to easily implement the strategies outlined in this program.
You'll need a gym access to get the most out of this program, including dumbbells (or adjustable dumbbells), a barbell, an adjustable bench, and a cable machine. Short on something? Email our fitness director, Ebenezer Samuel, C.S.C.S., and he'll help find you a tweak. Address to: ebenezer.samuel@hearst.com.
'This is an eight-week program, but after 2 to 3 weeks, you should notice improvements in overall strength. If you've never done an arm-focused workout program before, expect to see added size after 6 to 8 weeks.' – SamuelSchoenfeld is one of the world's foremost muscle researchers and an expert on building muscle. A professor at Lehman College, Schoenfeld has competed in bodybuilding competitions, published over 350 peer-reviewed papers, and written several books on training, including MAX Muscle Plan.Samuel is MH's fitness director, and a veteran trainer who's worked with several pro athletes and also trained police officers and firemen. He specializes in building well-rounded programs that build functional muscle and started going to the gym in part to build big biceps.Davidson, Ph.D., is a bodybuilder and former college professor who constantly dives into the latest muscle research. He relies on a science-based approach to fitness and training, leveraging the latest research to build cutting-edge workout programs. And yes, he has massive arms.Abeyta is an Arizona-based dietician who works with pro athletes and average guys. He helps you dial in muscle-building nutrition – while still enjoying every single meal you eat.
WHEN YOU SIGN up for Men's Health MVP Premium, you'll get total access to every Ultimate Arm Recomp video, plus every tool you need to push your gains even further.
TRAINING PLANS: Target key muscles with our library of training plans, including arm workouts like Dad Bod Arm Shred and Badass Arms.
450+ STREAMING WORKOUTS: Access hundreds of streaming video workouts on our fitness app.
70+ NEW ARTICLES WEEKLY: Unlock all stories, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com.
PRINT MAGAZINE: Get every print issue delivered straight to your mailbox.
MUSCLE NEWSLETTER: Receive a weekly members-only newsletter with deep insights from MH's fitness experts.
GET THE PROGRAM HERE
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23-07-2025
- Yahoo
Is It Safe to Do Pushups Every Day? Here's How You Can Build Strength and Muscle More Effectively.
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Yahoo
21-07-2025
- Yahoo
Pullups Are Hard. So How Many Should You Actually Be Able to Do?
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." THE IS one of the cornerstone exercises in fitness. The bodyweight staple grows your back, builds strength, and provides a solid benchmark of real-world capability. The downside? It's really hard to do properly. Your bodyweight plays a massive role in how many reps you can crank out—more so than almost any other exercise. Even if you're stacked with muscle, the heavier you are, the harder pullups become. And if you've never done a single rep, just getting comfortable on the bar (let alone building the strength to haul yourself up) can feel like an insurmountable challenge. But none of that is a reason to skip them; almost everyone is capable of doing multiple pullups—you just need a smart progression plan. Below, we break down what a solid pull-up goal looks like and how to get there, with tips from Men's Health fitness director Ebenezer Samuel, C.S.C.S. What's the Ideal Number of Pullups? Like most fitness questions, the answer is: it depends. 'Determining a set number of pullups guys should do is hard because it's tied to their body weight, arm length, form, and other factors, " says Samuel. That said, Samuel points to five pullups as a solid, realistic goal for most guys—but your expectations should be balanced against where you land with all of those variables. Generally speaking, the lighter you are, the easier pullups get, especially if you're relatively lean. A 160-pound guy will almost always have an edge over a 220-pound guy, even if that extra weight is Dwayne Johnson-levels of muscle. How you do your pullups also matters just as much as how many you can do. Picture ideal form: a full dead hang at the bottom, a clean pull until your chin clears the bar, and a controlled two-second descent. Nail that, and your rep count might take a hit, but your training quality won't. 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Drive your elbows down and slightly back—think about pulling them into your back pockets—to bring your chin above the bar. Pause briefly at the top. No bobbing, no bouncing. Lower yourself slowly, with control, until your arms are fully extended. That's one perfect rep. What If I Can't Do a Pullup? Doing a single pullup is a big-time milestone for many people, but getting there can feel impossible. You can't scale pullups quite as easily as machine-based movements (like the lat pulldown), but there are a handful of regressions you can train to get your first pullup. Integrate one or two of these moves into your training on a daily basis, and gradually, over time, you'll get closer to your first pullup rep. "The key is razor-sharp consistency," Samuel says. "The pullup is a skill, and you'll have to train it like a skill, drilling it every single day." Do three to four sets daily, alternating principles—and in a few months, you can expect to hit your first pullup. Exercise 1: Static Hold Stand on a box beneath your pullup bar and jump to the top position of the pullup. Hold there for as long as you can, squeezing your back muscles. Sets and reps: 3 sets of 20-second holds Exercise 2: Eccentric Pullup Set a box under a pullup bar, stand on the box, and grip the bar a little wider than shoulder-width apart. Jump up so that your chin is above the bar and resist the downward pull of gravity so that you are suspended. Slowly lower yourself for a count of three to five seconds. Sets and reps: 3 sets of 3 to 5 reps Exercise 3: Inverted Row Start with a bar placed in a rack or Smith machine, lying on your back underneath. Adjust the bar to a height just above your reach with your arms extended. Reach up and grab the bar with an overhand grip, with your hands just wider than shoulder-width apart. Put your feet together, forming a straight line from your feet to your shoulders. 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Pick whichever method feels the most comfortable for you and make sure your form doesn't break down under load. Push Past Failure Half-reps won't do much if that's all you ever do, but they're a powerful finisher when used strategically. Recent research has found that lengthened partials— half reps performed in the stretched position of an exercise—can drive muscle growth nearly as effectively as full-range reps. For pullups, that means training the bottom of the lift. To do them: After your last set of full-ROM pullups, immediately start pulling yourself about half way to the bar from a dead hang. Do as many partial reps as you can; you'll probably only be able to get a few extra. Focus on pulling your elbows toward your ribs and feeling the burn right under your armpits. Train Pullups More Often If you want to get better at something, you need to practice. Pullups are no different. Try training pullups hard three times per week. We suggest starting each workout with pullups if they're a priority for you. And depending on your workout split, you can make pullups the main exercise on your back or pull day and then tack it onto two training days that don't target your back—so chest day and leg day, for example. This ensures that your pullup sets won't interfere with the rest of your training. Don't do the same set and rep scheme each workout, either. Now that you can tolerate more volume, use periodization training to focus on a different skill each workout—endurance, strength, and hypertrophy (or muscle gain). Here's how it could look: Day 1—Weighted Pullup: 5 sets of 5 reps Day 2—Bodyweight (or weighted) Pullup: 3 working sets of six to 12 reps Day 3—Bodyweight Pullup: 3 sets of AMRAP (as many reps as possible) You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
10-07-2025
- Yahoo
Still Not Seeing Arm Gains? This Training Plan Builds Big Muscle in 8 Weeks.
BUILDING BIG ARMS is no easy feat. Maybe you've been lifting for months and are wondering why your arms look the same. Maybe you were packing on muscle for a while but now your growth has stalled. Either way, you need a new plan. Which is why we created our latest training program, the Ultimate Arm Recomp. JUMP TO THE PROGRAM You'll learn the science behind unlocking massive arms, leveraging everything from lengthened partials to eccentric overload to high-rep sets to boost your gains. On top of that, you'll get a daily training plan you can start using right now to begin increasing your arm size. And you'll do it all without running through one of those annoying, disruptive bulking diets that leave you with a ton of bodyfat for a few months. Built around wisdom from Brad Schoenfeld, C.S.C.S., Ebenezer Samuel, C.S.C.S., Dr. Pat Davidson, Dezi Abeyta, RD, this six-video series will help you pack on muscle no matter your starting point. WE USED THE latest arm-building science to create an actionable plan you can follow to supersize your arms. BREAK THROUGH PLATEAUS: Learn the exercises and rep patterns that trainers use to keep adding muscle mass—even when you hit a wall. STIMULATE HYPERTROPHY: Find the right balance of diet and exercise and learn how to use new scientific breakthroughs like lengthened partials to trigger specific arm muscle growth without adding fat. SCULPT 4-D MUSCLES: Discover the game-changing exercises and workout structures that target every arm muscle, so you get defined bis, tris, and shoulders. MUSCLE UP FOR LIFE: Through in-depth training and diet tutorials, we equip you with the knowledge you need to keep stacking arm-muscle even after the workout program is over. JUMP TO THE PROGRAM 8-week arm building workout plan Muscle-growth diet guide Training mistakes to avoid cheat sheet 10+ exercises and 6 full workouts designed for for explosive arm growth Expert advice for common training problems Plus, every Men's Health MVP perk, including our training plan library, 450+ workout videos, and more WATCH HERE WATCH HERE WATCH HERE WATCH HERE WATCH HERE WATCH HERE This program is for anyone who wants to increase the size, muscle mass, and strength of their arms. Whether you're new to working out, returning to the gym after a break, or just looking to level up your current routine, you'll be able to easily implement the strategies outlined in this program. You'll need a gym access to get the most out of this program, including dumbbells (or adjustable dumbbells), a barbell, an adjustable bench, and a cable machine. Short on something? Email our fitness director, Ebenezer Samuel, C.S.C.S., and he'll help find you a tweak. Address to: 'This is an eight-week program, but after 2 to 3 weeks, you should notice improvements in overall strength. If you've never done an arm-focused workout program before, expect to see added size after 6 to 8 weeks.' – SamuelSchoenfeld is one of the world's foremost muscle researchers and an expert on building muscle. A professor at Lehman College, Schoenfeld has competed in bodybuilding competitions, published over 350 peer-reviewed papers, and written several books on training, including MAX Muscle is MH's fitness director, and a veteran trainer who's worked with several pro athletes and also trained police officers and firemen. He specializes in building well-rounded programs that build functional muscle and started going to the gym in part to build big Ph.D., is a bodybuilder and former college professor who constantly dives into the latest muscle research. He relies on a science-based approach to fitness and training, leveraging the latest research to build cutting-edge workout programs. And yes, he has massive is an Arizona-based dietician who works with pro athletes and average guys. He helps you dial in muscle-building nutrition – while still enjoying every single meal you eat. WHEN YOU SIGN up for Men's Health MVP Premium, you'll get total access to every Ultimate Arm Recomp video, plus every tool you need to push your gains even further. TRAINING PLANS: Target key muscles with our library of training plans, including arm workouts like Dad Bod Arm Shred and Badass Arms. 450+ STREAMING WORKOUTS: Access hundreds of streaming video workouts on our fitness app. 70+ NEW ARTICLES WEEKLY: Unlock all stories, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at PRINT MAGAZINE: Get every print issue delivered straight to your mailbox. MUSCLE NEWSLETTER: Receive a weekly members-only newsletter with deep insights from MH's fitness experts. GET THE PROGRAM HERE You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
