Men\'s Health Australia - 11.2018

A

MUSCLE

50 mens

ILLUSTRATION: INFOMEN

health.com.au

UP

CHIN TO WIN

There’s no need for

heavy metal if you

want to build iron

muscle. Activate your

biceps with chin-ups.

Journal of Strength

and Conditioning

Research

UP

HEADS

TOGETHER

Your biceps each

have two “heads” –

long and short. Incline

curls stimulate

maximal growth in

both. Lie back, but

don’t relax.

Journal of Sports

Science and Medicine

UP

MENTAL

GYMNASTICS

Imagining flexing

your arms five times a

week translates to a

13.5 per cent strength

increase in real life.

Jedi mind-trick

your muscles.

Cleveland Clinic

Foundation

DOWN

DEAD DROPS

Lowering your

weights slowly is as

essential for building

big arms as lifting

them. For the most

eicient results,

become a control

freak. Journal of

Applied Physiology

HOLD

STAY ON

TARG E T

Focus your fire: science

shows that dumbbell

concentration curls

beat barbells for bicep

activity. Isolate and

then concentrate.

American Council

on Exercise

DOWN

BI-FOCUS

Your upper arms are

two-thirds triceps.

Take a break from

curls and employ

triangle push-ups to

achieve tighter

sleeves. American

Council on Exercise

DOWN

CARB

CUTTING

Use starch to stack.

Triple your pasta

intake for three days

and swell your biceps

by 5 per cent.

Journal of Sports

Medicine and

Physical Fitness

DOWN

BIG BREAKS

Between-set periods of

less than a minute

result in an acute

growth hormone boost

• which means less
  time in the gym and
  more on the beach.
  Sports Medicine

UP

GET A GRIP

Work on your grip to

target a wider range

of forearm muscles.

Try a hand gripper, or

use fat grips to

thicken your bar for

deadlifts.

International Journal

of Industrial

Ergonomics

DOWN

SQUATS, BRO

Legs day is not the

only way to incinerate

fat at speed. Using

battle ropes burns

through 40kJ per

minute – and it builds

your arms, too.

College of

New Jersey

UP

PERFECT

TIMING

Fuelling up on protein

immediately pre- and

post-workout

improves your

one-rep max more

than spacing out your

intake across the day.

Medicine and Science

in Sports and Exercise

Build last-minute muscle with our tips

to make your training pay out fast

WIN THE RACE

FOR BIG ARMS

RISERS

AND

FALLERS

UP

Bonus boosts

HOLD

Steady earners

DOWN

Spent ideas