5 Science-Backed Hacks for Muscle Growth

Here’s what we’ve got for you today: 

• Men’s Open bodybuilder Regan Grimes’ workout to build a bigger back

• 5 science-approved ways to boost muscle growth

• Arnold Schwarzenegger’s complete arm workouts modified for any fitness level 

WORKOUT 

Back of Champions 

The back is arguably the most crucial muscle group to develop for bodybuilding competitions. A well-defined back enhances the appearance of broader shoulders and contributes to a slimmer waist, creating the coveted V-taper look. Canadian IFBB Pro League bodybuilder Regan Grimes recently shared his offseason back workout routine and provided valuable tips for building upper-body posterior muscles. And, as usual, we’re breaking the whole thing down for you in the article below.

Grimes begins his back workouts by prioritizing mind-muscle connection and lat isolation, starting with a single-joint exercise like straight-arm lat pulldowns. This prepares his back for more intense compound movements later, ensuring his muscles fully engage. 

Discover why Grimes prefers using D-handles for pulldowns and unilateral machine rows, as well as other insights he offers to achieve a world-class back.

TRAINING TIPS 

Moving the Needle Forward

Muscle growth is a gradual process requiring the correct nutrition and training protocols. However, there are effective strategies to accelerate this growth. Thanks to advancements in the research of exercise and nutrition, achieving your muscle-building goals has never been more accessible. If you've hit a plateau or lack the patience to wait for results, check out our article below, exploring five science-backed methods to boost muscle growth.

One effective technique involves partial reps, specifically long-length partial reps, which focus on the segment of a lift when the muscle is eccentrically loaded — an approach proven to stimulate muscle hypertrophy. We also explore other robust protocols, including blood flow restriction techniques and inter-set stretching. Start applying these five scientifically validated tips today and discover new avenues for muscle growth!

BODYBUILDING 

“Austrian Oak” Arms

Arnold Schwarzenegger’s remarkable achievements as an action star and his impressive collection of seven Sandow trophies can largely be credited to his unbelievable arms. The “Austrian Oak” showcased some of the finest triceps and biceps ever seen on the Mr. Olympia stage, making him a prime reference for anyone researching effective arm workout programs.

This guide delves into his training regimen during the off-season and his competition preparations. Supersets were crucial in sculpting Schwarzenegger’s iconic arms. At the same time, specific exercises like the preacher curl — known for its unique resistance curve — and wrist curls, which help develop complementary forearm muscles, were foundational to his arm training routine. Don’t be concerned if you’re just starting; our experts have tailored Arnold’s arm workout to accommodate all fitness levels.

THE DROP SET 

No Deal! 

• Dwayne “The Rock” Johnson was inches away from acquiring the Mr. Olympia competition. Read how the WWE star almost closed a deal to purchase the iconic bodybuilding show. 

• The 212 division is stacked from head to toe for the 2024 Olympia. Here’s a full preview of the roster and top athletes. 

• Adding a decline to the bench press switches the focus to the lower pecs. Learn how to get into position effectively with dumbbells.