Welcome to the ultimate gun show. Each of the 20 top gunmen have something to teach you about arm training. Carry their advice to the trenches, and you’ll be well on your way to heavily arming yourself.
Britain’s Brian Buchanan had a brief but promising IFBB career, placing in the top five in half of the dozen IFBB contests he entered in 1988 and ’89, before retiring at age 27 (he made two even briefer comebacks in the ’90s). His ridiculously small waist garnered much attention, but his vast globular arms were equally preposterous. His high-volume workouts emphasized heavy weights for six to eight reps.
“Let’s be blunt and define the two qualities that a bodybuilder needs if he’s to have any chance of reaching the very top. First, he must be born with outstanding physique genetics — a natural ability to respond to training and build muscle. Second, he must have the mental tenacity, the will, to harness and develop that physical potential.” — Brian Buchanan
BRIAN BUCHANAN'S UPPER ARM ROUTINE
Barbell curls: 5 sets, 6-8 reps
Seated dumbbell curls: 5 sets, 6-8 reps
Cambered-bar preacher curls: 5 sets, 6-8 reps
Concentration curls: 5 sets, 8-10 reps
Lying triceps extensions: 5 sets, 6-8 reps
Bench dips: 5 sets, 6-8 reps
One-arm dumbbell extensions: 5 sets, 8-10 reps
Rope pushdowns: 5 sets, 8-10 reps
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