Want bad weapons?
Since you read this, I assume the answer is a definite yes. There are several paths to strength and size, but over two decades of training and coaching experience I have developed methods that I believe will enable you to achieve the desired increase and achieve both – if you can That said, I've summarized my experience in a 12-week training guide called Badass Arms by Men's Health (19459004) (19459005). The program uses my proven techniques to get the fastest and most visible profits. Here you can read more about it.
In the program, I combine techniques normally used to develop strength or size by alternating one month of high-level muscle building with one month of low-level strength work. I also work in months of "hybrid training" where I train both styles in the same workout.
What it takes to make you a badass
You train three or four times a week. You can plan your workouts according to your wishes. However, keep in mind the following general guidelines:
- Avoid heavy workouts on consecutive days.
- If you ever feel that you need an extra rest day, you should do so. Take it. A slightly longer recovery time can be beneficial, even if the 12-week program takes 13 weeks.
- Just avoid bigger breaks in your schedule – three or more days without training. They do not benefit without resistance.
The workouts require basic equipment found in most commercial gyms. For this program to work, it must be your main focus for every 12 weeks.
It is crucial that you have a calorie surplus throughout the program. Your body needs fuel to complete these workouts. It needs nutrients to build muscle tissue while you recover. You can assume that this means more protein, and while this is true, the biggest challenge for many men is simply to eat enough, including carbohydrates and fat along with protein. This is especially true for guys who are younger and slimmer.
You may need to work out on days when you still have pain after a previous workout. This is exactly how it should work if the goal is muscle growth. If you never feel like you are on unfamiliar terrain, you probably are not hard enough to maximize your potential. That means you have to be smart about how hard you are. If you feel pain in our shoulder, elbow, or lower back, pull back until you are certain that it is not an injury.
One last thing: good shape is crucial to your success and your health. Do not give up the technique to add more plates to the counter. Your arms will not get any more diesel when you're sitting on the couch, hurt.