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1、TOTALBODYTOTALBODYWORKBOOKTOTALBODYWORKBOOKChapterOne:TheArmsGOALSEditor’snote:Thisisthefirstinaseriesofchaptersthatwillteachyouhowtobuildthebodyyouwant,onemusclegroupatatime.Beginner:AccustomyourbodytoexerciseandincreaseBrachialisForearmflexorsthestrengthinyourarms.Ad
2、vancedbeginnerandintermediate:Starttodevel-Brachio-radialisopvisiblymusculararms.Advanced:Createarmslikeasuperhero’s.BicepsNEXTTIMEyou’reinthegym,lookaround.HowTricepsmanyoftheguysaretryingtobuildbiggerarms?Lotsofthem,right?Fewofthem,unfortunately,aregoingtosucceed.“Mo
3、stguys’workoutswon’tin-Forearmcreasethesizeoftheirarms,”saysextensorsDavidPearson,Ph.D.,ofBallStateUni-versity.Manymenjustworkuntiltheycan’tlifttheirarmsanymore,whichforcesinenoughbloodtocreateagreat“pump”butdoesnothingtoaddbeef.Theonlywaytodothat?“Liftheavierweightswi
4、thgoodform,”Pearsonsays.Thisfour-partplanwilltakeyoufrombeginnertoironman,asyouworkwithincreasinglyheavierweightsondifferentexercises,usingshiftingsetsandrepetitions.Result:realmusclegrowthforaslongasyouwantit.—LouSchulerIllustrations:SamSisco;icons:JimNuttleMEN’SHEALT
5、H4TOTALBODYWORKBOOK
6、www.menshealth.comTotalBodyWorkbookBEGINNERADVANCEDBEGINNERFrequency:Dotheseexercisesaspartofatotal-bodyFrequency:Dotheseexercisesaspartofatotal-bodyweightworkoutthreetimesaweek.weightworkoutthreetimesaweek.Technique:Increaseweightsby21Rest:1minuteb
7、etweenexercises2to5poundsforProgress:Increaseweightseachweek,shootingforin-eachset.1Rest:2minutesbetweensetscreasesof22to5poundsatatime.Howlong:Followthisprogramforyourfirst4to8weeksProgress:Starteachweekusingyourheaviestweightofexercise,oryourfirstfewweeksafterreturni
8、ngfromafromtheweekbefore.break.Whenyoustopmakingstrengthgains,you’rereadyVariety:After3or4weeks,gobacktotheBeginnerfortheAdvancedBeginnerprogram.exercises,butusetheguidelinesabove.Howlong:WhenyourstrengthandmusclesizestopBARBELLBICEPSCURLimproving,orwhenyouhavethetimea
9、ndenergytoSets:1Repetitions:12–15domoreexercises,movetothenextlevel.DUMBBELLCURL(BICEPS)Sets:3Repetitions:12,10,8BADF
