4 Training Tips to Build Massive Arms

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Exercise scientist Dr. Mike Israetel’s upper pec training tips

• IFBB Pro Iain Valliere’s arm workout 

• Classic Physique athlete Jared Feather’s biceps and delt training tips for hypertrophy 

TRAINING TIPS 

Build Bigger Pecs

The flat bench press is a classic go-to for building your mid-pecs, but achieving complete chest development also means focusing on your upper pecs. To help you build that coveted mid-pec line and create visual separation, exercise scientist Dr. Mike Israetel shares expert training strategies you can incorporate into your chest routine.

While principles like range of motion, optimal training volume, and progressive overload apply universally to muscle growth, Dr. Israetel emphasizes the importance of using specific angles and targeted exercises to engage upper chest fibers effectively. Follow his expert tips and try his sample workout plan to take your chest training to the next level.

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WORKOUT  

Arm Annihilation 

Spending hours a week in the weight room likely means you aim to build serious muscle — especially in your arms. While there’s no shortage of arm exercises, why not take inspiration from an IFBB Pro’s workout routine? In the article below, we dive into bodybuilder Iain Valliere’s arm routine and four training tips to grow his biceps and triceps. 

Valliere’s workout features six targeted bicep and tricep exercises, primarily machine-based movements, each performed for three sets. He incorporates precise techniques like wrist rotation and deviation during tricep pushdowns to maximize his gains and ensure every rep works to its full potential. If you want to elevate your arm day, this routine is worth a closer look.

BODYBUILDING 

Bis & Delts Collide 

Building stronger delts and biceps improves shoulder strength and enhances overall arm development. Jared Feather, a Classic Physique competitor and bodybuilding coach, recently shared some expert tips he uses with his clients to prepare their biceps and deltoids for competition. To demonstrate, Feather performed three key exercises: behind-the-back cable curls, machine lateral raises, and face pulls. Along the way, he provided valuable insights on how to maximize each movement for optimal arm growth.

A critical takeaway from Feather’s advice is understanding the distinction between working a movement to failure and pushing a muscle to failure — an essential concept for effective training. He also explained why performing face pulls with a straight or angled bar is more effective for targeting the posterior delts than using a rope attachment. Dive into his tips and elevate your training routine to achieve maximum arm development.

THE DROP SET 

Another Olympia Contender

• The 2025 Musclecontest Campina Pro championship was held over the weekend, and a new athlete qualified for this year’s Olympia. Get the full results here.

• The dumbbell skull crusher may help you break through bench press plateaus. Learn how to do this triceps killer properly here. 

• Are you doing dumbbell squats? We think these should be in your rotation — and we’ve got a full rundown on the technique.

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