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Solid Muscle Series: Building Bigger Arms

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At Last! A Training Programme
For Building Bigger Arms
That Really Works!

And It’s 100% GUARANTEED

Dear Reader,

Let’s be honest, guys. How many of us have spotted another man’s rippled biceps at the beach or by the pool – and thought “It’s time I did something about my own arms...”?

That’s because arm development is usually the first aspect you notice on someone with a decent physique. The arms are the most ‘on show’ of all the muscle groups – and they’re usually a good indicator of the condition of the rest of the person’s musculature.

But arm development is about more than aesthetics or appearance.

Greater arm strength can be extremely useful for daily tasks – from carrying heavy boxes to DIY tasks.

What’s more, strong, powerful arms are especially important in contact sports such as judo, wrestling and rugby where you need to man-handle your opponent. Footballers benefit from having ‘big cannons’ too. Players require strong arms for shielding the ball from opponents and when making shoulder to shoulder tackles.

So I recently asked several of our sports performance advisors at Peak Performance, the sports science research newsletter, to put together the definitive programme for building the biceps, triceps and associated muscles.

The result: Building Bigger Arms – a 12-week programme that in no time will have you attracting envious looks from your friends – and admiring looks from the ladies.

It’s the first in a brand new series of sports training programmes from us at Peak Performance: the ‘Solid Muscle Series’. Each programme is designed to help you achieve the muscle development you desire, quickly, efficiently – and without injury.

What sets our muscle building programmes apart from the rest – including all the ‘freebie’ stuff you’ll find on the internet? Simply this – our training advice is PROVEN to work, because it’s based on the very latest sports scientific thinking.

Our track record of helping athletes achieve their best goes back over twenty years. Because since 1990 we’ve been taking the very latest sports science research, as soon as it is published in peer-reviewed academic journals, turning it into plain English, and sharing it with our many thousands of Peak Performance members worldwide.

For that reason you can be sure that every word of the Building Bigger Arms programme rests on a solid, proven scientific foundation – and that it’s safe for you to use.

The programme carefully weaves together several advanced weight training strategies into a unique, 3-month programme which will give you arm development that makes you the envy of your friends... The only downside? You may have to buy a load of new shirts for your wardrobe!!

Building Bigger Arms is available to you as an eBook, so you can start putting the ideas it contains into practice within just 24 hours. So why not order your copy right away.

As you’re a registered member of our website, it’s available to you at an exclusive discount price – but for a LIMITED time only. (More details on how to get your copy below.)

Where else can you find such reliable, cutting-edge advice in one place –all of it based on the very latest sports science research?

Get your copy of the Solid Muscle Series: Building Bigger Arms 12-week training programme TODAY, at our special, 50%-discount price. What’s more, you’ve got 30 days in the convenience of your own home or sports club to decide whether or not you want to keep the program or return it for a full refund.

Make sure you order your copy TODAY.

Yours sincerely

Jonathan Pye
Publisher: Peak Performance and Sports Injury Bulletin

Click here to go to our special, 50% discount offer. Or read on to learn more about Building Bigger Arms

Understanding Your Arms – And How To Get the Very Best From Them

The arms are a complex system of joints and muscles, which can be exercised in a variety of ways. But to get the best results you need to do more than simply lift a lot of weight.

In order to build bigger arms quickly, efficiently – and without injury – you need to use a methodical, systematic approach, comprising a variety of exercises and training methods, to get the results you want.

So in Building Bigger Arms we start out by giving you all the contextual information you need before you start throwing any weight around.

First, we give you a quick rundown of the major muscles in your arms – where they are and what they do. Because although the limelight muscle in arm development is the biceps on the front of your upper arm, there is a whole lot more going on under your skin, which contributes to arm size and function.

You’ll find out not just which muscles make up the arm, but how they work – from concentric, to eccentric to isotonic contractions – so you’ll be best placed to get maximum results from the week-by-week exercise programme that follows.

We also explain the six principles that underlie successful training programmes – so you can be sure you’re not violating any of them.

And, crucially, we tell you everything you need to get right when you’re NOT working out – in order to get the very best results from all that effort you expend in lifting weight.

Because as every experienced weight-training athlete knows: working out is only a THIRD of the muscle building equation. You need to eat right, get sufficient rest and supplement your diet wisely. It’s certainly not necessary to take all the supplements that are on the market. In fact, you may be surprised to learn what works... and what doesn’t...

Finally, we detail each of the 49 exercises that, together, make up this complete, 12-week training programme. You’ll find out exactly how to do each exercise correctly – and avoid injury. Each exercise description has an accompanying illustration, so you can see for yourself exactly how to perform it the right way.

The bottom line: by the end of this section, you’ll have all the underlying knowledge you need to get the very best out of the exercise programme itself, whether you’re new to muscle building or an experienced weight trainer.

Click here to go to our special, 50% discount offer. Or read on to learn more about Building Bigger Arms

What the ‘Building Bigger Arms’ Programme Gives You

Now we get to the nitty-gritty. The 12-week step-by-step training routine that contains everything you need to know to get the bigger arms you want quickly – and without injury.

The plan consists of three phases over 12 weeks with two arm specialisation workouts per week and one whole body maintenance workout.

You don’t necessarily have to do the workouts on the designated days, but try to avoid changing the order of the workouts. You should also make sure you don’t work out on consecutive days as this may mean you are unable to recover from one session to the next.

While explanations for all of the exercises and training techniques are included, if you are still unsure as to how to perform a particular exercise get expert advice from a qualified personal trainer or gym instructor, as poor technique may result in injury.

NB: this programme is designed for intermediate and advanced exercisers who have plenty of experience and are already training regularly. If this isn’t you, these workouts may be too challenging for you right now. If you are new to exercise or are coming back after a long break, we suggest a few months of regular training before you try this specialisation plan.

Phase 1 – Weeks 1 to 4

Workout 1 uses super-sets. To complete a super-set, you perform the two exercises—designated ‘a’ and ‘b’ with little or no rest between. Rest for the allotted time after you have completed the second exercise in the pairing. Super-sets allow you to get a lot of work done in a short time and also, in the case of the antagonistic (opposing muscles) pairings used in this workout, promote a more complete recovery.

You should use the heaviest weight you can manage that allows you to remain within the specified repetition range. If 6 to 10 repetitions are specified, select a weight that you can lift at least 6 times but no more than 10 times. This may take some trial and error but by the end of your first week you should have a pretty good idea of what weights you’ll be using when you repeat the same exercise next week. Make a note of your weights in a notebook so you don’t forget.

Workout 2 uses a training system called ‘escalating density training’ or EDT for short. EDT differs from most training systems in that you don’t perform a specified number of sets or reps but, instead, work against the clock to perform as much work as possible in the allotted time frame. As with the super-set system used in workout one, exercises are arranged in pairs designated ‘a’ and ‘b’. You select a weight that allows you to perform the number of reps we stipulate, start your timer and perform half that number of reps with the first exercise and then do the same for the second exercise in the pairing. Continue moving back and forth between the two exercises with the aim of performing as many repetitions as possible before you run out of time.

Rests are completely intuitive so take a break when you need to, but remember that you are working against the clock so no dilly-dallying! Avoid hitting muscular failure – the point at which you are unable to perform any more reps – until the last couple of minutes of each time block. Hitting failure too early will result in you being able to complete fewer reps in total.

Maintenance Workouts 1 and 2: these two workouts are designed to maintain the rest of your muscles while you focus your energies on developing your arms. Don’t let the brevity or simplicity of these workouts fool you – they are challenging and effective. The workouts use the 5 sets of 5 reps approach, sometimes called the ‘5 x 5 system’, which has been used by bodybuilders since the 1950s to pack on muscle and develop prodigious strength.

The aim is, after an appropriate warm up, to perform 5 sets of 5 repetitions using the same heavy weight for each set. Initially, you may find that you are unable to perform the 5x5 and you end up with a training log that looks something like 5, 5, 4, 4, 3. If this is the case, keep the weights the same when you perform this workout again. When you achieve 5 sets of 5 reps, increase the weight you are lifting by 5 to 10% and build up again. Rest 2 to 3 minutes between sets.

Phase 2 – Weeks 5 to 8

Workout 3: where workout 1 used antagonistic (opposing muscle) supersets, workout three uses agonistic supersets that pair similar exercises/muscles together. This adds an extra degree of intensity to your arm workouts. Perform the super-sets in exactly the same way as you did in workout 1, then rest on completion of the second exercise before repeating the paring for the specified number of sets.

NB: the second exercise in each pairing is taken to muscular failure irrespective of the number of repetitions you perform. Just keep lifting the weight until you are unable to continue. This might be three reps, or 13 – it all depends on your individual tolerance for punishment! Use the same weight for each exercise within a pairing to eliminate the need to rest between ‘a’ and ‘b’ exercises.

Workout 4: this is the workout you will love to hate! Consisting of a four-exercise ‘giant set’ including super slow chins and dips this is a short, but brutal workout. A giant set requires you to move continuously between exercises and sets, with virtually no rest. Super slow involves, as the name suggests, moving very slowly. Momentum is eliminated, so that 100% of the load is on your muscles.

Maintenance Workouts 3 and 4 use the same combination of reps and sets as used in the previous maintenance workouts. The exercises are similar but provide enough variation to keep your muscles stimulated.

Phase 3 – Weeks 9 to 12

Workout 5 uses GVT – German Volume Training – a highly-effective mass building training system originally used by weight lifters to increase their lean (muscle) bodyweight during the off-season. We tell you how to determine the right weight and number of reps to use with this system – and what are the optimal rest times between sets. Workout 5 also includes a super-set.

Workout 6 is a low volume, but high intensity workout compared to workout 5 – it uses the drop set training system. The workout will ensure you finish the week on an intensity high! To perform a drop set, select a weight that allows you to perform the requisite number of reps. On reaching failure, reduce the weight and perform as many reps as you can again, but try to stay within the designated rep range. On reaching failure again, reduce the weight for a final time and perform one more set to failure.

Maintenance workouts 5 and 6 use an unusual set and rep scheme designed so you can use a significant load – that’ll really challenge all of your major muscles, developing both strength and size. The exercises are arranged as a giant set, so you must move from ‘a’ to ‘b’ to ‘c’ before taking 2 to 3 minutes’ rest.

So there you have it. Everything you need to build massively bigger arms – and in just 12 weeks too. Guaranteed!

Details of your special, discount offer

As a registered member of our Peak Performance web site, you qualify for a copy of Building Bigger Arms at a special 50% discount. Place your order today and you pay just $29.99 (£18.59) instead of the full price of $50.00 (£30 approx).

And because it’s an eBook, you’ll receive it within 24 hours of completing your order.

Building Bigger Arms is one of a brand new series of weight training programmes from Peak Performance, the sports science newsletter. You won’t find this information available anywhere else.

Order your copy today and receive the following additional benefits:

  • A $25.01 saving: the special price of Building Bigger Arms is a full US$25.01 (£15 approx) less than the official cover price. You pay just $29.99 (£18.59), instead of the normal price of $50.00.
  • Our Unconditional Money-back Guarantee: if, for any reason, you decide Building Bigger Arms doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.

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