Massive, Muscular Arms: Scientifically Proven Strategies for Bigger Biceps, Triceps, and Forearms

by David Barr

Overview

Building strong, muscular arms takes more than hard work and dedication. It also takes a plan—one rooted in science, based on the latest research, and proven to deliver results. Massive, Muscular Arms: Scientifically Proven Strategies for Bigger Biceps, Triceps, and Forearms is that plan and so much more.

Massive, Muscular Arms takes an in-depth look at the underlying principles of biomechanics and anatomy to provide you with a better understanding of why your results may have stagnated and how small adjustments to the most common arm exercises can make them more effective. You will learn about the importance of training for strength and why low-rep strength work is a necessary component to building more aesthetically impressive arms.

Packed with over 65 exercises designed to work deep into the muscles, you will be able to substitute selected exercises into your existing program or follow one of the six featured training programs (for novices and experienced lifters alike) that are designed to blast through plateaus and take your arm development up a notch.

Author David Barr, a certified strength and conditioning coach who has over two decades of experience in strength and conditioning, also provides you with sidebars that debunk the popular myths that are associated with arm training. Safety considerations for more advanced exercises and advice on how to perform exercises correctly and reduce risk of injury are also included.

Let Massive, Muscular Arms help you take your training to the next level!

Product Details

ISBN-13:	9781718200876
Publisher:	Human Kinetics Publishers
Publication date:	07/01/2021
Edition description:	First Edition
Pages:	288
Sales rank:	1,044,895
Product dimensions:	6.90(w) x 9.90(h) x 0.70(d)
Age Range:	18 Years

About the Author

David Barr, CSCS, has been involved in the field of strength and conditioning for more than two decades, working with athletes ranging from young children to NHL players later inducted into the Hockey Hall of Fame. His research background includes work for NASA at the Johnson Space Center as well as clinical research on the effect of protein and amino acid supplements on muscle growth and recovery. He has also gleaned unique insight from his time working for the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), where he was an instructor for the top-tier certification, the Certified Strength and Conditioning Specialist (CSCS).

Barr has published peer-reviewed research as well as dozens of print and online articles for Bodybuilding.com, T Nation, Elite FTS, and others. He has also published four books and four textbook chapters, including the protein chapter of NSCA’s Guide to Sport and Exercise Nutrition, Second Edition. He served as a technical advisor for Muscle & Fitness magazine, where he provided insider tips and tricks from the fitness models, bodybuilders, and figure competitors he worked with.

Barr is currently a master instructor for Pain-Free Performance Specialist Certification (PPSC), which allows him to travel the world helping personal trainers and strength coaches achieve lifelong pain-free performance.

Table of Contents

Exercise Finder vi

Introduction: Why Arms? ix

Part I The Science 1

Chapter 1 Biceps, Triceps, and Forearms: Know the Goal 3

Chapter 2 The Science Says … : A Smarter Way to Train 19

Chapter 3 Whole-Body Integration 35

Part II The Exercises 83

Chapter 4 Triceps Exercises 85

Chapter 5 Biceps Exercises 121

Chapter 6 Forearm Exercises 157

Chapter 7 Nontraditional Exercises 179

Chapter 8 Recovery Optimization 211

Part III The Programs 223

Chapter 9 Gym-Based Programming 225

Chapter 10 Limited-Equipment Training 241

Chapter 11 Advanced Programming 255

Glossary 270

References 275

About the Author 277

Earn Continuing Education Credits/Units 278

Editorial Reviews

“Is there a secret to building big arms? Yes, Massive, Muscular Arms shows you what you need to know to trigger more arm growth, and the workouts that will make a visual impact."
—Nick Tumminello, Author of Your Workout Perfected

“David Barr provides you with the tools to maximize arm strength and size. Massive, Muscular Arms provides both the foundation and the progressions necessary to develop stellar arms."
—Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW, NKT-2, Exercise Science Professor at Grand Canyon University

“Want innovative, science-based training to build MONSTER arms? Then you’ve found it in Massive, Muscular Arms!”
—Nick Nilsson, the “Mad Scientist of Muscle”

“David Barr has done it again with a great book that covers all aspects of massive arm development, from nutrition to training plans to recovery. Highly recommend this book.”
—Mike T. Nelson, PhD, MSME, CSCS*D, ISSN, Associate Professor at the Carrick Institute

From the Publisher