Optimal Arm Training Strategies

The Eight Best Exercises to Get Strong, Toned Arms

• ‘Toned’ is a made-up word. (1:32)

• The importance of feeding your body correctly to repair, build, strengthen, and adapt. (4:05)

• Explaining the categories of exercises picked. (5:34)

• Compound 

• #1 - Reverse grip chin up. (13:03)

• #2 - Parallel bar dips. (15:58)

• Elbows to side

• #3 - Barbell curls. (19:43)

• #4 - Tricep pressdown. (23:46)

• Elbows in front 

• #5 - Preacher curls. (26:34)

• #6 - Skull crushers. (29:18)

• Extras

• #7 - Hammer curl (neutral grip). (30:55)

• #8 - Overhead tricep extension (elbows above). (33:25)

• How many sets per week should I do for arms? (34:25)

• Is it necessary to do isolation exercises? (37:43)

• What do you think about BFR? (39:00)

Related Links/Products Mentioned

• Visit Plunge for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP at checkout for $150 off your order **

• September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout **

• Mind Pump # 2100: Big Arms Masterclass

• Mind Pump # 1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters

• Mind Pump # 1932: Lifting Heavy Vs. Lifting Light

• Building Muscle with Adam Schafer – Mind Pump TV

• How Do I Choose The Right Weight? (LIFT RESPONSIBLY) – Mind Pump TV

• Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV

• How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)

• Occlusion Training Guide | MAPS Fitness Products

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Brandon Carter (@kingketo) Instagram