Essential Arms: An Intense 6-Week Program

Overview

Want rock-hard biceps? Start doing squats!

Think we're kidding? Think again. In easy-to-follow, step-by-step format, best-selling fitness author Kurt Brungardt unveils some surprising new ways to build bulging, world-class arms. Brungardt draws on the latest in biophysical and nutritional research to present you with a 6-week plan that targets your arms while still giving you a challenging total-body workout. Whether you're a beginner or ...

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Overview

Want rock-hard biceps? Start doing squats!

Think we're kidding? Think again. In easy-to-follow, step-by-step format, best-selling fitness author Kurt Brungardt unveils some surprising new ways to build bulging, world-class arms. Brungardt draws on the latest in biophysical and nutritional research to present you with a 6-week plan that targets your arms while still giving you a challenging total-body workout. Whether you're a beginner or already halfway to Schwarzenegger-dom, Brungardt will have you popping veins in no time.

YOU'LL LEARN:

* How to schedule your meals and workouts

* The secret to really isolating your arms in exercises

* Routines that result in bigger muscles, not tired ones

* How to put your own male hormones to work for you

* A stretching program that will always keep you limber

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Product Details

Meet the Author

Kurt Brungardt is one of America's best known personal trainers. He is the creator and host of the best-selling video Men of Steel: Abs of Steel and author of Essential Abs, a previous book in our series of Men's Health Peak Conditioning Guides.

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Read an Excerpt

Chapter One


ESSENTIAL
ARMS PLAN


It's not a rational goal. It won't help us get rich or live longer or save the world. And yet we want it, and we'll spend almost any amount of time pursuing it. The quest for powerful arms—Himalayan biceps and ox-bow triceps and forearms like jumbo bags of Twizzlers—is illogical but compelling nonetheless.

    This book will give you a definitive system to put you on target for bigger guns. It will explain the basics of building muscle and launch you into the Core Program, a 6-week routine featuring the best arm exercises for beginners. It will walk you through the best dietary strategy for maximizing muscle and minimizing fat. It will give you a solid total-body strength-training program and help you understand why it's important to build all your muscles even if your immediate goal is just bigger arms. Finally, it will provide six advanced arm-building routines that will work your arm muscles in a slightly different way, meaning you'll continue to get bigger, stronger arms long after you've finished the 6-week Core Program.


THE INTENDED READER

By now, you've probably figured out that this book isn't for the guy whose résumé will one day include professional wrestling. It addresses the needs of guys who are tired of walking around with weak, underdeveloped Tyrannosaurus rex arms. These guys will see the biggest gains, though it will take them the longest.

    Essential Arms is also for very fit guys—athletes, Even—who've never begun a formal program aimed atupsizing their arms. With their base of fitness, these guys will probably get fast results on the Core Program and see sensational gains when they try the advanced programs in chapter 13.

    Finally, this book takes into consideration confused guys who've been hitting the gym but who've never found a system they could stick with long enough to truly change the size and appearance of their arms. The Core Program will show them the benefits of sticking with one program for 6 weeks, and it'll clarify what's been going wrong in all those months or years of fruitless exercise.


WHAT'S INSIDE

Whatever your fitness level, here's what Essential Arms has for you.


* Basic arm-muscle anatomy
* A stretching routine that keeps you limber from head to toe
* Proper technique for the most effective arm-building exercises
* A total-body exercise routine that harnesses the power of your body's most powerful muscle-building hormones
* A progressive week-by-week program
* Nutritional know-how to ensure that your sweat and effort result in bigger muscles, not just tired ones
* Advanced arm-enlarging routines


    This book is broken down into four basic parts. Part one will teach you the truth about building muscle in general and arm muscles in particular. Part two will teach you principles and techniques for safe and effective arm training. Part three will guide you through the Core Program of fundamental arm exercises. Finally, part four will show you advanced routines and make sure you understand how to keep building and maintaining muscle for the rest of your life.


ESSENTIAL CONSISTENCY

Until human physiology changes, the basics of building muscle will remain the same. So whether you've snapped up this book hot off the presses in the year 2001 or dusted it off in your grandfather's attic in 2061, the exercises it offers should be just as effective for you.

    But you won't get the full message of this book unless you keep reading, every page, right to the end. You can't stop in the middle and expect to know everything you need to know about muscular arms. The exercises inside work the same way—if you want to get the complete physical benefits, you have to keep doing them, every workout, without giving up. Your bulging biceps and rippling triceps will come from high-quality exercise, done consistently. Individual bodies progress at different speeds, but no matter what your genetics, consistency is the key to progress.

    Gentlemen, flex those biceps—it's time to build some muscle.


Excerpted from ESSENTIAL ARMS by Kurt Brungardt. Copyright © 2001 by Kurt Brungardt. Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.


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Table of Contents

INTRODUCTION 6
PART ONE: STARTING UP
Chapter 1: Essential Arms Plan 11
Chapter 2: Essential Facts 13
PART TWO: EXERCISE ESSENTIALS
Chapter 3: Essential Aerobics 21
Chapter 4: Essential Physiology 23
Chapter 5: Essential Flexibility: Stretches 28
Chapter 6: Essential Principles 35
Chapter 7: Essential Techniques 40
PART THREE: THE CORE PROGRAM
Chapter 8: Essential Knowledge 51
Chapter 9: Essential Basics: Level One 57
Chapter 10: Essential Buildup: Level Two 69
Chapter 11: Essential Accomplishment: Level Three 84
PART FOUR: BEYOND THE CORE PROGRAM
Chapter 12: Essential Maintenance 101
Chapter 13: Essential Advanced Routines 104
Chapter 14: Essential Long-Range Plan 136
INDEX 139
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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted August 18, 2004

    good stuff

    This is a very doable workout program. The author provides a lot of real information, not hype. He is a personal trainer. I really liked the fact that I can now do exercised in good form, and I concentrate more on the form and quality, rather than lifting many reps with bad form. I really learned that quality is more important than quantity in lifting. There is also a good exposition on how steroids is not part of the program, and why. This is about natural muscle growth for normal men, not men who want to look like massive 'roid monsters'. Just guys who want some muscle tone. I really like the fact that I could do this program in about 45 minutes, and even though it is called 'Arms', it really covers everything, including chest, abs, and legs. Good stuff. Full body workout that is doable. Not sure why everything these days has to be a 'Six week program', though.

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