Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

Mens Fitness Guide

ABOUT THE GUIDE • Here’s how this guide will transform your arms...

ABOUT THE AUTHOR

BUILD BIG ARMS • Discover how this four-week programme works and how the various elements of each session can be manipulated for greater gains

SESSION BREAKDOWN

SUPERSET STRUCTURE • Each workout in this guide is made up of eight moves split into four supersets

KNOW YOUR MUSCLES • There are over 600 muscles in the human body. These are the major ones you’ll be targeting during your workouts

BICEPS IN DETAIL • Take a closer look at how the biceps controls arm movement

BICEPS • Understanding the role of this important muscle will help you target its growth

TRICEPS IN DETAIL • Take a closer look at the role of the triceps in arm movement

TRICEPS

THE WORKOUTS • Discover how you’ll build bigger arms in just four weeks

EVERYTHING ELSE YOU NEED TO KNOW ABOUT THIS PROGRAMME

IT’S ALL ELEMENTARY • Many elements come together to form a workout. Here, we give you an overview of what they are and how they change as a training programme progresses

THE GLOSSARY • Simple explanations of some of the most common workout terms

THE WORKOUTS • This section contains everything you need to know to complete the four-week training programme and build bigger biceps and triceps

WEEKS 1+2 ARMS RACE • Kick-start your muscle-building mission with this first two-week cycle that will lay solid foundations on which you can build bigger and stronger arms

NEED TO KNOW • Three key considerations to remember for the next two weeks

LAYING THE FOUNDATIONS • Follow the first two weeks of this training plan to build a solid base from which to grow bigger and stronger

WORKOUTS TABLES

WORKOUTS 1 + 4 BICEPS + BACK

WORKOUTS 2 + 5 LEGS + SHOULDERS + ABS

WORKOUTS 3 + 6 TRICEPS + CHEST

WEEKS 3+4 POWER UP • Adding new moves and variations on the classic lifts will ensure you start to add real size and strength as your new body begins to take shape

NEED TO KNOW • Three key considerations to remember for the next two weeks

MOVING ON UP • Step up your muscle-building efforts with these tougher workouts

WORKOUTS TABLES

WORKOUTS 7 + 10 BICEPS + BACK

WORKOUTS 8 + 11 LEGS + SHOULDERS + ABS

WORKOUTS 9 + 12 TRICEPS + CHEST

SMOOTH MOVES • Every exercise, whether it requires you to move or hold a static position, involves some form of muscle contraction. Here are the three types