How to get bigger arms using kettlebells (AND drop some bulge the middle)

Kettlebell GHFL

Kettlebell MAXIMORUM

You go to pretty much any gym in the developed world, and guys will routinely focus on getting bigger pecs and bigger arms -

(“24 inch guns, baby!” - Hulk Hogan)

For many guys, it’s a measure of their “manhood.”

Me?

“Back in the day,” arms were almost always included.

Partially because extra meat on the triceps was supposed to make your bench go up.

But now?

Honestly, I could care less.

Which is why I -

[a] Rarely write about getting “bigger gunz”

[b] Never include direct arm work in my KB programs

[c] Never do direct arm work myself (nor haven’t for probably the last 25 years)

But some dudes - maybe even you, {first_name}...

Do care about putting some size on their arms.

Now typically, most bodybuilding programs have specialized arm routines inside them to grow "dem arms."

And one deceased strength coach even came up with his own formula about how much bodyweight you had to gain in order to gain an inch (2.5cm) on your arms.

Which is why you might be shocked to see the following forum comment I’m about to show you. But first…

Typically, when guys ask me what they can do to grow their arms using KBs, I tell them to do more Cleans, Presses, and Snatches.

And usually that works.

Cleans and Snatches for the biceps (front of the arm) and forearms.

Presses for the triceps (back of the arm).

Especially for high volume.

And especially if you’re not used to doing those exercises either for higher volume or doing them at all.

Holding the KBs in the rack position for the Front Squat also works the arms.

Same with the Goblet Squat.

And shockingly, Push Presses and Jerks also have the potential to put some meat on your arms. And that’s because typically, you’re using weights for them that are too heavy to Press. Or at least Press very much.

So, the triceps actually get more work than they’re used to from a little help from the legs, and extra support work overhead.

Now here’s the weird part:

Usually guys aren’t dieting or “trying to lose stomach fat,” so they have some surplus calories, which helps “build da gunz.”

And as I mentioned before, it’s typically agreed upon that you need a caloric surplus in order to build your arms.

But sometimes, for some guys, that’s not the case.

Sometimes, when the loading parameters are correct, you can increase your arm size, using your KBs, while focusing on losing fat - even stomach fat.

Case in point:

@JeffB is using Kettlebell GHFL, which is designed to rip off stomach fat without dieting.

Surprisingly he reported, “Turns out I’ve added a ¼ inch to my arms.”

Can you add ¼ inch or more to your arms while losing body fat?

You can test it for yourself using either the Intermediate or Advanced version of Kettlebell GHFL here.

And if you want a program to build your arms with a heavy dose of Cleans, Presses, and Snatches?

Kettlebell MAXIMORUM will do the trick.

Stay Strong,

Geoff