💪 Unlock Bigger Arms With These 10 Moves

The Ripped Report is so packed with good stuff today that we don't even have room for our usual intro joke. That's a shame, too, because it was a good one. (Spoiler: It was of the knock-knock variety.)

Here’s what we have for you today:

• Add inches to your arms with these 10 moves

• How bodybuilder Chris Bumstead eats in the off-season

• Learn more about Ramon “Dino” Rocha Queiroz, the 2023 Classic Physique Olympia’s runner-up

TRAINING

Enter the Arms Race

Intense arm training isn’t just for looking good in your T-shirts — it’s essential to emphasize your biceps and triceps for a well-rounded physique and increased upper-body strength. These muscles aren’t just for show, after all; they aid in push and pull movements and can seriously boost your gym game.

We’ve compiled a list of 10 definitive exercises to build impressive arm strength and size. In this list, we break down how to do each movement, the sets and reps necessary, and tips on optimizing every workout. So learn to forge arms of steel with our guide below.

NUTRITION

Bumstead’s Diet

One of the reasons why Chris Bumstead has cemented his reputation as the face of the Classic Physique division is his meticulous approach to fueling his body. This extends to both the competitive season and the off-season. While some bodybuilders may indulge in a junk-food-filled bulking phase during the off-season to maximize muscle growth and size, Bumstead's strategy revolves around clean bulking, prioritizing wholesome and nutritious choices.

Bumstead recently shared a YouTube video where he revealed his ultra-healthy grocery list — including nutrient-rich foods like bison, kale, and eggs — as he enters the quiet months before the Olympia. See Bumstead’s plan to fine-tune his diet, ensuring he’s in top form next time he’s on stage.

BODYBUILDING

Dino-myte!

Yes, Bumstead has been an unstoppable force in the Classic Physique division for half a decade, but a new contender has emerged in recent years — Ramon “Dino” Rocha Queiroz. Making his presence felt at the 2023 Classic Physique Olympia, Queiroz caused quite a stir within the bodybuilding community with a second-place finish that many felt could have gone either way.

But who is Queiroz, and what’s his story? We've gathered the stats and facts behind his bodybuilding journey thus far. Delve into the biography of the 2023 Arnold Classic Physique champ as he ascends the ranks of Classic Physique bodybuilders. 

THE DROP SET

Get a Grip

• How you grip the barbell determines the muscles you activate during a movement. Learn how close-grip bench presses can further grow your triceps.

• Clear whey isolate is clump-free, but is it worth the hype? BarBend breaks down the science behind this innovative protein supplement. 

• Two-time Classic Physique Olympia champ Breon Ansley is including flexibility during his free weight training to enhance muscle growth. Here’s how your range of motion impacts your ability to build muscle.