Hybrid Arm Training Program

Build Big arms, Menacing Grip Strength, and BUlle

6 Hybrid Arm Training Exercises

Gm Gents.

Lets be real. We all want big arms. Not just big arms, strong arms. To become un-armbarrable. A handshake that would make any father-in-law proud. Bridge cable tendons. Popeye forearms minus the anchor tattoo. A pickle jar’s worst nightmare.

I can’t tell you how many guys have big biceps but weak arms. They neglect the intricate muscle and tendon system that makes up your arm. Not only does this look weird (big bicep & small forearm is unimposing), its counterproductive. You’re literally training your arms to be weak.

All these muscles and all you’re doing are bIcEp cUrLs?

Traditional Arm Training = Recipe for Injury

Strong muscles & weak tendons are a recipe for injury. Its why bodybuilders (especially enhanced ones) have freak injuries and weak joints. Their muscles overpower their tendons.

Muscles work in balance with one another. Isolating the bicep without incorporating any of the other arm muscles makes you fragile.

We all know this pain

This is why 90% of normie lifters experience tennis/golfer elbow. Repetitive motions that overuse one part of the musculoskeletal system and underuse the opposing part (extensors vs flexors in this case.

It doesn’t matter how strong your muscles are, if you have weak tendons you have no leverage.

Have Your Cake and Eat it Too

We don’t just want big arms. We don’t want strong arms. We want it ALL:

• Bridge cable tendons

• Impact Resistant Joints

• Sleeve-bursting biceps

• Railroad worker forearms

• Death Grip

I have notoriously bad arm genetics. Long arms, small muscle bellies. No excuse.

This is where the “sigma hybrid” training model comes in. Train hypertrophy, but layer it with functional movements. Prioritize tendon strength AND muscle strength.

How to Program These Exercises

Focus on getting GOOD at these exercises, not just getting a workout in. No sloppy form, no junk sets. Feel each exercises in all those muscles from the above diagram.

You shouldn’t do more than 6 sets total for arms in any one session. 3 exercises in this case.

• 1 warm up set, 2 top sets per exercise. 8-15 reps to 80%-90% failure

• Arms do well with high volume. Spread these exercises throughout the week

• If you have at-home equipment, do a few sets of these daily

• Program these in on pull day at the end of your workout

• Slow it down OR make it more explosive. Preferably both

Zottman Curls

Personal favorite and tennis elbow savior. Regular curl with reverse curl on the negative. Slow & steady on the way down. Really feel that wrist pronation.