BUSY DADS, NEVER fear: You can build up the big arms you want without sacrificing quality time with your kids or the rest of your physique. As an MH MVP, you have access to our training programs—and the new Dad Bod Arm Shred plan is designed to be one of the best for real results for real guys.
The program was created by strength coach and MH writer Andrew Heffernan, C.S.C.S., a busy dad himself who used his vast well of training knowledge to engineer a smart, efficient program that will save you time on your way to achieving your goals.
And you won’t just ditch the rest of your workout to pump through endless rounds of curls, either. The Dad Bod Arm Shred plan is just balanced enough that you’ll be able to see gains elsewhere, too.
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You’ll hit the gym hard four times a week for no longer than an hour, relying on a science-backed approach to progressive overload (key to building muscle) and smart, efficient protocols to get the most bang for your buck out of your effort.
Your Focus for the Dad Bod Arm Shred Program
Super-Efficient Protocols
Conquer the calendar, the biggest challenge for busy dads, by training with time-friendly protocols that will make the most of your effort. Supersets (when you perform two back-to-back exercises with no rest) and circuits (which add even more moves to the series) will allow you to add more training volume in less time.
Smart Rep Ranges
Skip the stale three by eight rep schemes here. You can build muscle with a wide range of reps (anywhere from 5 to 30 reps)—so your workouts will feature a combination of low rep, heavy-weight sets and high-rep, low weight sets. This will wind up helping you out in the long run, too, building strength and overall resilience along with muscle.
Targeted Arm Day Training
You’re here for the arms race, right? You’ll get plenty of focused work, with two training days per week dedicated just to your bis, tris, and shoulder muscles. (You’ll pair these workouts with two full-body workouts, so you’ll still be well-balanced.) This will lead to 10 to 12 sets for your shoulders, triceps, and biceps per week. Expect to lift bigger weights in the final week of this program, as your body masters the motions.
DOWNLOAD THE PLAN HERE
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