"Arms Race" – How to Get It for Free

How do you get my report, entitled “Arms Race,” free of charge?

Buy Hardgainer’s Manifesto, of course. It’s an “unannounced” bonus for the Hardgainer’s Manifesto!

Q: I really want to improve my chest and arms to look better for the summer. Also my abs need toned up a little as well. Can I just do all chest and arm exercises as well as ab exercises and improve those areas?
Yes, you can! Unlike fat, which you cannot spot-reduce, muscle can be build on a body part by body part basis. So, you can absolutely build up your chest, arms, and abs to be in great shape by summer time.

But, I have to ask, why would you want to build a poorly-proportioned body? I’m jumping to the conclusion that your back, legs, and shoulders are at the same level of development as your chest, arms, and abs…

I’m not sure what kind of access you have to free weights; they are your best route to gaining size in your chest and arms. However, even if you have zero access to barbells, dumbbells, and benches, you can make HUGE improvements in your upper body just by performing simple body-weight exercises like Push-ups (for the pecs), Chin-ups (mostly for the biceps but they hit the upper back and shoulders, too), and Pull-ups (mostly a lat/upper back exercise).

Of course, you can do sit-ups, crunches, and planks for your abdominal region; these exercises require nothing more than you and a floor.

Work up to 3 sets of each exercise for as many reps as you can do. Do the whole routine once per day, 3-4 times a week. I wouldn’t even worry about adding any weight until you can do 5 sets of 25 or more for the upper body exercises mentioned.

Best of luck to you. You should be able to get a beach body in no time!