IFBB Pro legend Chris Cormier began his bodybuilding career in 1987, winning the teen division of the NPC California Championships and during his twenty-year run, The Real Deal competed in multiple Arnold’s, placing second six years in a row. He was also a regular in the Mr Olympia finals, making the top 3 in 1999 and 2002. In his primeCormier’s fitness was supplemented with full, round muscles that developed as a result of training in the gym. So while the panel reminisced about some of the workouts they performed in their heyday, the focus turned to Chris Cormier’s brutal but brilliant arm session, designed to add muscle and separate the biceps, triceps and muscles. brachialis muscle (under the biceps, connected to the elbow). Cormier said this particular routine helped him go from 19-inch to 20-inch arms, an important step because it’s thought Cormier peaked at about 22 inches.
Chris Cormier’s workout for bigger arms
Cormier explained that his process involved completing 10 reps of seated dumbbell curls on the bench, then lying down and immediately moving on to performing 10 skull crushers. He then sat up again and repeated this cycle for ten minutes. “Light dumbbells and don’t squeeze too hard,” Cormier explains, noting that the idea is to get the blood flowing and get a good pump going. The ‘Real Deal’ liked to finish this workout by switching to heavier dumbbells and then completing a set of 40 hammer curls, “to get the brachialis involved.”
The retired bodybuilder and prolific coach, who has coached the likes of Derek Lunsford and Breon Ansley, told the panel he would perform this arm blasting workout three times a week, with Monday, Wednesday and Friday in between. “Even if you did legs, or whatever, do the ten-minute arm routine (and finisher) towards the end of your workout, and it never failed,” Cormier confirmed. “Sometimes you get an (extra) inch on your bi’s, but if you don’t have a lot of size, you get a lot more development,” he explained. “The development of the triceps and the biceps, and the brachialis, (it will) all be separate.”
When asked by Dennis James what weight the dumbbells should be, this is of course subjective for the ten-minute routine, but Cormier suggested that 15 pounds was a good starting point. Sarcev mocked 15-pound dumbbells because they came with a “lipstick,” so Cormier explained that he lifted 20 pounds as a teenager, but if he did it now, he would start lighter and work his way up. Still, Sarcev was a fan of the plan and has tried this workout himself in the past, starting with 20-pound dumbbells and moving up to 25. “The Mind” said he worked with 30-pound dumbbells for the hammer curl finisher. “But 30 was a nightmare,” he said.
See below to watch the full episode, which discusses the upcoming Arnold Classic, Sam Sulek’s posing, Rafael Brandao, and other current bodybuilding news.
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