Latest news with #C.S.C.S.
Yahoo
10-07-2025
- Health
- 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
Yahoo
30-06-2025
- Health
- Yahoo
Want to Build Real Muscle in Less Time? Pull (and Push) Double Duty With a Chest and Back Workout.
WANT TO GET bigger and stronger without spending all your time in the gym? You'll need to learn how to train efficiently—and that means training with a plan. One of the simplest ways to do this is by training muscle groups together. For the upper body, that probably means you'll start by combining your chest and back workouts into one. Chest and back workouts are extra-efficient because they are opposing muscle groups. You'll push with your arms to hit the anteriorly-positioned pecs (in other words, the front side of your body) while you'll pull to work the posteriorly positioned (rear) back muscles like the lats, traps, and rhomboids. Supersets and other rep schemes that don't require long recovery periods can help cut your overall training time. Not sure where to start with a chest-and-back supersets workout? Here's a sample session designed by MH fitness director Ebenezer Samuel, C.S.C.S. that can get you started. Want more details about how this plan should work? Keep reading to learn more. Do the exercises in order, with exercises 1A and 1B as a superset. Perform both moves back-to-back, resting one minute after completing each set. Do the same for moves 2A and 2B. Do exercise 3 by itself, resting for 1 minute between sets. Finish with 2 sets of exercise 4. How to do it: Hold a loaded barbell with an overhand grip slightly wider than shoulder-width. Hinge at the hips and tighten your core, working to keep your shoulders slightly higher than your hips. Don't round your lower back. Squeeze your shoulder blades, then row the barbell to your chest. Return to the start. Sets and reps: 3 sets of 10 reps How to do it: Lie with your back on a bench, holding dumbbells directly over your shoulders, arms straight. Your core should be tight and your glutes should be squeezed. Bend at the elbows and shoulders, lowering the weights to within an inch of your chest, then press the dumbbells back up. Sets and reps: How to do it: Hang from a pullup bar with a shoulder-width, underhand grip. Keep your core tight. Squeeze your shoulder blades, then pull your chest toward the bar. Hold when you've pulled your chest to the bar, then slowly lower to the start. Sets and reps: How to do it: Lie with your back on an adjustable bench set to a 30-degree incline, holding light- to medium-weight dumbbells directly over your shoulders, core tight and glutes squeezed. Keeping your right arm straight, lower the left dumbbell to your chest then press it back up. Do that twice. Then keep the left arm straight as you lower the right dumbbell to your chest and press it back up twice. Lower both dumbbells to your chest and press them back up. Sets and reps: How to do it: Lie with your chest on an adjustable bench set to a 30-degree incline, holding light dumbbells. Let your arms hang naturally. Tighten your glutes, flex your abs, and squeeze your shoulder blades. Row the dumbbells upwards, aiming to drive your elbows higher than your torso. Squeeze your back at the top of each rep. Sets and reps: How to do it: Get in pushup position. Do one pushup. As you push your torso upwards, jump your hands in the air, into position for a triceps pushup, hands slightly narrower than shoulder-width apart. Do one triceps pushup, then jump (or step) your hands back to regular pushup position and do two standard pushups. After the second one, move back into triceps pushups position and do two triceps pushups. Continue laddering up until you can do no more good-form reps. Sets and reps: The principle behind stacking two opposing muscle groups in one training session is simple: You'll be able to do more in less time. Opposing muscle groups—individually known as the agonist and antagonist muscles for each specific movement—mean that the two muscles perform the opposite functions. Think biceps and triceps with flexion and extension of the elbow, and (of course) chest and back, with pushing and pulling. Since you'll be performing two different movements with two different muscles, you'll be able to recover without fully taking a break. This is the perfect opportunity to use a superset structure; rather than doing one exercise, resting, then doing another, you'll perform one exercise targeted at the first muscle group, then immediately proceed to one targeting the other. Then you'll rest and repeat. The chest-and-back superset session is one of your best training options. It's grueling and challenging, but it will leave your entire upper body with a vicious pump, and insure that you're hitting all critical upper body muscles. And while it's challenging, it's also smartly crafted: For the health of your shoulders and your posture, you always want to blend pushing and pulling exercises into your training. Supersetting a chest exercise with a back exercise insures that you do that. Lead with the back exercise in each pair first; for physique balance, you should aim to pull more weight (and more frequently) than you push in all your training. A chest and back superset workout also lets you move challenging weights; you'll wind up doing major movements, such as bench presses and rows, and by lifting heavy weights, you'll spur your body towards muscle growth. This isn't the kind of workout you want to do all week, though, especially if you're training hard. If you try doing chest-and-back supersets, think of doing them twice a week, with at least two days of rest for upper-body training in between. Chest-and-back supersets work ideally with a weekly split that has you training on a three-day split that starts with legs on the first day, places upper body on the second day, and includes a third day of rest and recovery. 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