Everyone wants bigger arms, and almost everyone trains them wrong. They blast biceps, ignore the triceps that make up two thirds of the arm, skip the forearms entirely, and wonder why their sleeves still hang loose.
If your arms have stalled, or they are all biceps and no triceps, or they just do not match the rest of your physique, this is the fix. The Arm Training Manual is a focused, high-frequency specialization program built to bring your whole arm up, the way we train it at Grinder Gym.
Fill The Sleeve. Build Biceps, Triceps, and Forearms That Match.
Why Arms Stall
Most lifters train the muscle they can see in the mirror, the biceps, and neglect the triceps that actually make up most of the arm. They never specialize, never train the stretch, and never give the arm the frequency it thrives on. This manual fixes all of it, built on the Grinder Gym method of mechanical tension and long-length loading.
What Makes This Manual Different
Triceps Lead
The triceps are two thirds of the upper arm, so they lead the program. Overhead extensions train the long head in a deep stretch, close-grip pressing and dips build mass, and pressdowns finish the job.
Biceps Built Right
Incline dumbbell curls for the stretched position, preacher and spider curls for the peak, and hammer and reverse curls for the brachialis that pushes the whole arm wider.
Forearms To Finish
Direct wrist and grip work so the lower arm matches the upper. Pairs with the Grinder Gym Forearm Training Manual for a complete arm block.
The Method
High-frequency training, controlled eccentrics, pauses in the stretch, lengthened partials, and clean reps taken close to failure, programmed across three phases that accumulate, intensify, and overreach for super-compensation.
Inside The Manual
- Complete Arm Specialization Program with progressive overload across three phases.
- Form and Function guide to biceps, triceps, and forearm mechanics and tempo.
- The Full Arm System: triceps, biceps, and forearms trained in balance.
- Advanced Techniques: lengthened partials, loaded stretches, and controlled eccentrics.
- Recovery and Nutrition built for high-frequency arm training.
- Progress Tracking System with measurement protocols and log templates.
What You Will Gain
- Fuller arms that fill a sleeve
- Bigger, stronger triceps
- A higher, more complete biceps peak
- Forearms that finish the look
- Balanced, measurable arm growth
Who This Is For
- Lifters whose arms lag behind the rest of their physique
- Anyone who wants to fill a sleeve and balance their upper body
- Bodybuilders chasing complete, detailed arm development
- Lifters who train arms but have never run a real specialization block
Be Part Of The Test Group
Before the full manual launches, we are assembling a small group of lifters to run the program, give feedback, and show real-world results. Get early access and direct coaching feedback, and be featured in our results. Spots are limited.
Apply For The Test GroupNot Ready Yet? Join The Waitlist
Subscribe and we will notify you the moment the Arm Training Manual is available.
Join The Waitlist
About The Author
Dave DePew is the founder of Grinder Gym and Grinder Strength Sports in Southern California. For more than two decades he has coached strength athletes, bodybuilders, strongman competitors, and lifters of every level. The Arm Training Manual reflects the same standard used inside the gym: practical training, high standards, and real strength.
Bigger Arms. Built Right. Real Results.