Unlocking Arm Gains: Chris Cormier’s Ultimate Workout for Bigger Arms

In the world of professional bodybuilding, few names command as much respect as Chris ‘The Real Deal’ Cormier. His impressive career, crowned with multiple podium finishes in top competitions like the Arnold Classic and Mr. Olympia, has made him an icon in the fitness community. Recently, in Episode 268 of “The Menace Podcast,” Cormier joined hosts Dennis James and Milos ‘The Mind’ Sarcev to delve into one of his signature arm workouts. This routine has had a profound impact on Cormier’s own physique, taking his arms to impressive lengths, quite literally.

Chris Cormier: A Brief History

Before we get into the details of Cormier’s workout, let’s take a moment to appreciate his legacy. Kicking off his professional journey in 1987, Cormier won the teenage division of the NPC California Championships and quickly rose through the ranks. He’s known not just for his impressive size but also for his incredible conditioning—defining traits that saw him become a regular at Mr. Olympia, where he reached the top three in both 1999 and 2002.

What makes Cormier’s achievements more remarkable? It’s how he managed to combine sheer muscle mass with finely tuned muscle separation, which he credits to solid training routines. Today, he shares his wisdom with a new generation of bodybuilders, including stars like Derek Lunsford and Breon Ansley, forever leaving his mark on the sport.

The Workout Breakdown

Cormier’s arm-growing workout isn’t just about lifting heavy weights; it focuses on conditioning and proper form. His technique is straightforward but effective, creating a delicious burn that wakes up the muscles while promoting their growth. So, what exactly does this routine look like?

1. Seated Dumbbell Curls (10 Reps)

This is where it all starts. Cormier recommends doing seated dumbbell curls for reps of ten. The seated position ensures stability while allowing you to engage your biceps fully without the distractions of balance. He keeps it light to prioritize the pump—it’s all about getting blood flowing to those muscles.

2. Skull Crushers (10 Reps)

Next, you’ll lie back down and jump straight into skull crushers. This exercise focuses on the triceps, creating a solid foundation to enhance your overall arm development. In his podcast discussion, Cormier emphasizes the importance of form: don’t squeeze too hard. Instead, aim for a continuous pump. Create a rhythm that flows throughout this set.

3. Repeat for 10 Minutes

Cormier typically repeats this cycle for 10 minutes. It might sound easy, but the trick is maintaining the form while pushing through muscle fatigue. You’ll be pleasantly surprised at how quickly the time passes when you’re in the zone!

4. Finisher: Hammer Curls (40 reps)

The grand finale involves switching to heavier dumbbells for 40 hammer curls. This exercise activates the brachialis, a muscle often overlooked in traditional bicep training, making it a crucial part of this routine. For those who want that peak bicep look, hammer curls are indispensable.

Routine Schedule

Cormier suggests incorporating this workout three times a week—Monday, Wednesday, and Friday. It doesn’t matter whether you’ve just pushed through a heavy leg day; that ten-minute arm routine can always fit in at the end of any workout. This consistency is where real changes happen.

Finding Your Weight

If you’re thinking of trying this workout, you might wonder, “What weight should I start with?” Cormier offered some guidance during the podcast. He recommended starting with around 15 pounds, which might seem light but is certainly effective when focusing on form and the pump.

Milos, known for his teasing nature, humorously challenged that suggestion, recalling lifting 30 pounds and how it was a “f***ing nightmare.” Cormier quickly addressed this, mentioning he was lifting 20 pounds as a teenager but acknowledges that starting lighter is crucial for those new to this routine. The essence of this workout doesn’t lie in sheer weight; instead, it’s about maximizing each lift for those 10 minutes.

More Than Just Numbers

But why does this workout matter? For many, arms are a defining feature—something we notice first when we look at a bodybuilder. Yet, it’s not just about size; Cormier highlights the importance of muscle separation and development. His approach emphasizes quality over quantity, and that’s a message that resonates with anyone trying to build muscle.

When training, it’s easy to chase numbers—weights, reps, and sets. However, what Cormier teaches us is that with a solid approach and the right mindset, anyone can dramatically enhance their arm development, no matter their starting point.

Why It Matters

So, why should everyday gym-goers care about this workout? It’s simple. In the fitness world, the allure of quick fixes and shortcuts can often lead us astray. But routines like Cormier’s showcase the kind of dedication and discipline it takes to reach your goals. Building muscles isn’t just about lifting heavy weights; it’s also about technique, listening to your body, and understanding the fundamentals.

Plus, we can all benefit from a little extra pump in our workouts. This routine can easily fit into anyone’s training schedule, offering a way to enhance effort without requiring a complete overhaul of your regimen.

Final Thoughts

Listening to Chris Cormier discuss his arm workout is a refreshing reminder of the hard-earned lessons in bodybuilding. His approach underscores a fundamental principle: effective training doesn’t have to be complicated. The best strategies often come down to muscle awareness, consistency, and executing the basics correctly.

If you’re looking to up your arm game, why not give this routine a try? After all, we all want to feel confident in those short sleeves or tank tops. Whether you’re an aspiring bodybuilder or simply someone who enjoys staying fit, Cormier’s tried-and-true methods can guide you toward achieving your goals.

The journey may not always be easy, but with dedication, that extra inch on your biceps could be just a solid 30-minute workout away. What do you have to lose?