HIHI

When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, "It doesn't matter what kind of car you drive. What matters is the size of the arms hanging out of the window." Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want. Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end. This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again. Trust me, there's a method to this madness. W

We all know that the bench press is a staple in most peoples weight training staple, a fantastic way to pack on lean muscle to the chest area and is an exercise that if you are after serious chest gains you really should be utilising, but how about some little extra tips that you can you too increase chest muscle growth? 1. Isometric tension will make your chest muscles work before you start performing reps so get your chest muscle fibres cranked up by taking a tight grip on the barbell, squeeze it hard and forcibly try to pull it apart, this really is a great way to prime those muscles. 2. According to research undertaken by “The Journal of strength and Conditioning Research” use an underhand grip to bench press to activate 30% more of the upper chest muscles. 3. Use your door frame as a home Gym on rest days by doing stand-up push ups, place your hands either side of the frame and push forwards till you feel tension in your chest, your muscle fibres are tearing rather like they