Build Your Arms eBook

Frank's first point is that you do not need a lot of equipment, and you do not need a lot of weight. An adjustable incline bench, adjustable dumbbells from five to forty five pounds and a barbell or EZ curl bar will do it. What matters more than load is good form.

The programme runs three progressive levels, beginning, intermediate and advanced, each harder than the last. Arms are trained twice a week on a three way split, torso one day, legs the next, arms the third, with a fourth arm workout added. The advanced level is a specialisation routine done three times a week for accelerated improvement once you are ready for it, and it uses cables for continuous tension, since cables give peak contraction at the endpoint of the movement.

The beginning programme alone covers triceps with close grip bench press and dumbbell kickback, biceps with alternate dumbbell curl and concentration curl, and forearms with barbell reverse and wrist curls. Frank expects visible progress within three months.