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.
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.
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.