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The Men’s Health 30-Day Arms Challenge



YOU MAY HAVE HEARD THAT IN FITNESS, As in other aspects of your life, maintaining your sense of balance is a virtue. Because of this, the workout plans we usually recommend are stacked top-down with exercises that complement each other to build strength everywhere. From push-pull splits to full-body programs, everything revolves around the overall experience.

But this month, throw that truism out the window, at least when it comes to chasing down a pump and a formidable pair of arms. With the right plan, any day can be poor day. Also good, because the sleeveless season is here.

Sure, conventional wisdom is that you can’t exercise the same part of your body every day, so you can’t exercise your arms for 30 consecutive days, can you? Wrong, because arm training isn’t exactly like your leg day or that big back day. Bicep curls and triceps extensions don’t put strain on your central nervous system like deadlifts, squats, and big bench presses, so you can smuggle in a little extra arm work more often than you think.

This month, your challenge is to work your arms for 30 consecutive days (plus a bonus workout if you’re really up for it). The catch: not every day will be biceps curls. Some days you do classic biceps or triceps movements. For others, you are stimulating your bite and tris by doing them as they do in daily life (your biceps help pull loads on you; your tris are crucial in pushing things away from your body). Your brachialis, the muscle that helps your biceps pop, receives some focus, as does your shoulders. If you forgot about your forearms, which help you with that all-important grip strength, don’t worry – you will work on it too.

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Each day, do 4 sets of the given movement for the programmed number of repetitions. It’s 5 minutes at the end of your regular workout, or 5 minutes if you have time to spot a dumbbell or kettlebell. If you don’t have these weights on hand, any household item has a handle, from water jugs to backpacks full of books. You will also need a weight bench or similar elevated platform for some of the movements.

Along the way, you’ll learn 14 arm movements that you may not be familiar with, and gradually recharge these exercises from week to week. If you stick to the plank, you’ll get away with bigger, stronger arms. Variety may be the spice of life, but this particular path leads you to the big, loaded guns of Ron Burgundy’s dreams.

The 30 Day Arms Challenge Exercises for Men’s Health

Close-grip pushups

▼ Half full hammer curl

▼ Half-knee shoulder press

▼ Double skull crusher to double JM press

▼ Kneel up, clean to eccentric curls

▼ Half-Iso Hammer Curl

▼ Kneeling curl

▼ Break-and-twist hammer curl

▼ Row on hold

▼ Reverse-Grip Plank Row Hold

▼ One-armed press to the windmill

▼ Skull Breaker

▼ Spider Hammer Curl

▼ Two-step push-ups with a tight grip


week 1

Day 1 – Functional Biceps (Pull)

Dumbbell Paused Row – 4 sets of 10 repetitions per side

Day 2 – Functional Triceps (Push)

Close-Grip Pushup – 4 sets of 10 to 12 reps

Day 3 – biceps

Kneeling dumbbell curls 4 sets of 10 to 12 repetitions

Day 4 – triceps

Skull Crusher – 4 sets of 10 to 12 reps

Day 5 – shoulders

Half-knee presses – 4 sets of 8 to 10 repetitions

Day 6 – Brachialis

Spider Hammer Curl – 4 sets of 10 to 12 repetitions

Day 7 – forearms

Break and Twist Hammer Curl – 4 sets of 8-10 reps

Week 2

Day 1 – Functional Biceps (Pull)

Reverse Grip Plank Row Hold – 4 sets of 30 seconds

Day 2 – Functional Triceps (Push)

Close-grip two-step pushup – 4 sets of 8-10 reps

Day 3 – biceps

Half-Kneeling Clean to Eccentric Curl – 4 sets of 6 to 8 reps

Day 4 – triceps

Double Skullcrusher to Double JM Press – 4 sets of 3 to 4 clusters

Day 5 – shoulders

Half-Kneeling Press to Windmill – 4 sets of 8 to 10 repetitions

Day 6 – Brachialis

Half-Full Hammer Curl – 4 sets of 8 to 10 reps

Day 7 – forearms

Half-Iso Hammer Curl – 4 sets of 8-10 reps

Week 3: dropsets

Day 1 – Functional Biceps (Pull)

Paused Rowing – 4 sets of 10 reps, then hold the row for 15 seconds

Day 2 – Functional Triceps (Push)

4 sets of 6 to 8 two-step close-grip pushups, then 4 to 6 close-grip pushups

Day 3 – biceps

4 sets of 8 squats, then 3 to 4 squats for eccentric to eccentric curls

Day 4 – triceps

4 sets of 8 Skullcrusher reps, then 2 to 3 clusters of Double Skullcrusher to JM Press

Day 5 – shoulders

4 sets of 4 to 6 half-knee press-to-windmill reps, then 4 reps of half-knee presses

Day 6 – Brachialis

4 sets of 6 to 8 half-full hammer reps, then 4 to 6 spider hammer curl reps

Day 7 – forearms

4 sets of 6 to 8 hammer curls with pause and rotation, then 4 to 6 hammer curls in half isoform

Week 4: Concentrated repetitions until repetitions fail

Day 1 – Functional Biceps (Pull)

4 sets of 15 seconds of rowing to 8 to 10 paused rowing repetitions

Day 2 – Functional Triceps (Push)

4 sets of 10 tight grip pushups for two stage tight grip pushups to failure

Day 3 – biceps

4 sets of 4 to 6 knees clean to eccentric curls, then kneeling curls to failure

Day 4 – triceps

4 sets of 2 to 3 Double Skullcrusher to Double JM Press Clusters, then Skullcrusher reps to failure

Day 5 – shoulders

4 sets of 6 reps of half-kneeling press, then half-kneeling press to windmill to failure

Day 6 – Brachialis

4 sets of 6 spider hammer curls, then half-full hammer curls to failure

Day 7 – forearms

4 sets of 4 half-iso hammer reps, then break-and-twist hammer curls to failure

Week 5: Devastating Combos

Day 1 – Functional Biceps (Pull)

4 sets of 30 seconds rowing position up to 8 knee curl repetitions, up to 6 half iso hammer curl repetitions

Day 2 – Functional Triceps (Push)

4 sets of 8 Skullcrusher reps to 8 two-step close-grip push-ups, to tight-grip push-ups to failure

Day 3 – biceps

4 sets of 6 repetitions from Kneeling Clean to Excentric Curl to 6 repetitions of Kneeling Curl to 6 repetitions of Half-Iso Hammer Curl

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Men’s Health

New Study Claims It’s Not Healthy to Be ‘Fit but Fat’



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A new study found that people best defined as “fit but fat” are at increased risk of obese health problems.

Fit but fat is a slang term for metabolically healthy obesity (MHO). People categorized as MHO have a body mass index of 30 or higher, but no systemic inflammation, problematic blood lipids, or insulin problems that are common with obesity.

A study by researchers at the University of Glasgow found that compared to metabolically healthy people who are not medically obese, people with MHO are 4.3 times more likely to have type 2 diabetes, 18% more likely to have heart attacks or strokes and, incredibly, their risk of heart failure is increased by 76%.

“People with metabolically healthy obesity were at a significantly higher risk of diabetes, heart attack and stroke, heart failure, respiratory disease and all-cause mortality compared to non-obese people with a healthy metabolic profile,” said Dr. Frederick Ho. Research Associate in Public Health at the University of Glasgow.

For the study, the researchers monitored 381,363 people who fell into one of four categories: metabolically healthy overweight (MHO), metabolically unhealthy overweight (MUO), metabolically healthy non-obesity (MHN), or metabolically unhealthy non-obesity (MUN).

It found that MHO individuals were generally younger, watched less television, exercised more, had a higher level of education, a lower deprivation index, higher consumption of red and processed meat, and were less male and not white than participants who were metabolically unhealthy obese.

Even so, if they are metabolically unhealthy, they are at greater risk of suffering from various obesity problems.

“In general, cardiovascular and respiratory outcomes rates were highest in MUO, followed by MUN and MHO, with the exception of heart failure and fatal heart failure and respiratory disease. For these results, people with MHO had higher rates than those with MUN, “said Ho.

In addition, the researchers also found that of a subset of participants for whom they had metabolism and obesity follow-up data, a third of those with metabolically healthy obesity became metabolically unhealthy within 3 to 5 years at the start of the study .

“People with metabolically healthy obesity are not ‘healthy’ because they are at higher risk of heart attack and stroke, heart failure and respiratory disease than people without obesity with a normal metabolic profile,” said Ho.

“Weight management could be beneficial for anyone with obesity, regardless of their metabolic profile. The term “metabolically healthy obesity” should be avoided in clinical medicine as it is misleading and different strategies for defining risk should be explored, “he added.

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Daniel Davies is a writer for Men’s Health UK and has been reporting for various publications on sports science, fitness and culture for the past five years.

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Watch a US Marine Attempt the Climbing Strength Test



Michael Eckert’s upper body strength speaks for itself. The U.S. Marine and two-time American Ninja Warrior competitor previously broke the world record for the most pull-ups in a minute when he did 50 repetitions on the bar. He also regularly shares his expert tips on building stamina and improving your pull-up technique on his YouTube channel. But in a recent video Eckert proves his strength in a completely different kind of challenge and faces the climbing strength test popularized by professional climber and YouTuber Magnus Midtbø.

The test consists of four rounds: a weighted slope on a 20mm bar, a maximum weighted chin-up, a maximum front lever grip, and finally a maximum dead slope.

For the weighted hang, Eckert starts by attaching 52 pounds to his belt – about 28 percent of his total body weight of 184 pounds – and tries to hang from the edge for 5 seconds. Then he increases the weight to 106 pounds – more than half his body weight – and repeats the 5-second slope. “It hurts, but I can go further up,” he says, showing the signs of wear and tear on his hands that are already visible. He peaks at 131 pounds and earns 7 points on this round.

In the weighted pull-up, Eckert starts with one rep with 106 pounds of additional weight, then moves to 150 pounds, then 166 pounds, and scores 8 points.

The third event is the front lever, a popular calisthenics movement in which Eckert has to stay horizontal as long as possible. The moment his body begins to sink, his time is up. He manages a total of 12 seconds and collects another 8 points. “That’s not bad,” he says. “My damn head was about to burst though … It literally feels like you’re doing a self-inflicted nosebleed.”

The fourth and final test is the dead hang, in which he has to hang on the pull-up bar with both hands and arms outstretched for as long as possible. “In my opinion, this is probably the most miserable test of all,” says Eckert. “We’ll see how it goes.”

His eventual total time on Dead Hang is 2 minutes 1 second, which is only worth 4 points. “That is the worst pain,” says Eckert. “And there are a lot of people out there who can hold a dead slope for six minutes. More strength for you. I’m proud to get over 2 minutes, but it’s definitely something I have to work on, this pain tolerance , the stamina in this position … That was brutal … That was definitely my worst category.

Eckert’s total number of points for the climbing strength test is 27 out of a total of 40 possible points. This corresponds to a climbing ability of V14. “I’ve never climbed a V14, probably because my technique isn’t that great,” he says. “But that’s really cool to know.”

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Woman left with half a skull after jumping from Yorkshire bridge



A Yorkshire student brave the odds and miraculously recovered after throwing herself off a footbridge in the midst of depression.

Despite having half a skull, Kayleigh Moore managed to change her life after a difficult battle.

The 23-year-old jumped off a pedestrian bridge over an expressway near Hull on April 17 last year after several previous suicide attempts.

A passing motorist found her after initially holding her on the street for a piece of rolled up carpet, Hull Live reports.

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Kayleigh’s father was the police officer on duty that night, responding to driver’s 999 call when one of his colleagues who arrived at the scene recognized the victim as his daughter Kayleigh and asked him to inform and redirect him.

Her mother, an intensive care nurse, was also on shift that night. She was informed of the news when Kayleigh was taken to the Hull Royal Infirmary, where a trauma team in Resus was working on her.

It was easy for the next fortnight. Kayleigh suffered extensive trauma, swelling, and a cerebral haemorrhage that led to a stroke; and she broke several ribs, bones on her face, ankle, foot, and wrist.

Kayleigh had two emergency brain surgeries to relieve pressure on her brain, and the surgeons performed a cranectomy – the removal of part of her skull.

Kayleigh spent two weeks in intensive care

Her desperate parents were allowed to sit by her bed despite Covid restrictions as doctors warned them that Kayleigh might not survive.

However, after two weeks, she began to wake up. It was the beginning of a long recovery that is now drawing to a close 14 months later.

Kayleigh, who studied nursing at Hull University, said she felt “lonely” from an early age and endured difficulties in school that she attributes to the beginning of her mental health struggle.

“I was pretty bullied from a young age, I was followed home from school and beaten up, and I was introverted, so I came home from school and was always alone.

“After school I went to Bishop Burton College, where I made some friends, but they all lived far away from me. It wasn’t until I got to Hull University that I made friends and thought everything was going in the right direction. “

However, Kayleigh dropped out of college early in her third year in October 2019 because her mental health deteriorated.

She was on the university’s mental health team, which she credits for being “amazing and always there for me,” and she was also among the NHS mental health team.

Kayleigh is feeling as good now as it has been in years

For the next three months she had walked in and out of the Avondale Mental Health Clinic of her own volition fearing for her own safety, but she was always discharged after a short stay.

She was also rushed to the Hull Royal Infirmary “five or six times” by ambulance after making further attempts at suicide.

But she remembers the night she jumped off the bridge between Hedon and Paull and says: “I don’t remember most of it because of the trauma. I know that I had seen the psychiatric team the day before, and i … said i have to fight.

“I contacted two friends and they suddenly said that I just stopped replying to text messages.

“I posted the word ‘sorry’ on my social media and kept this post to remind myself how far I’ve come.

“I also recorded a video that said ‘Sorry’ and then I jumped.

“It was late at night and a member of the public found me. My father was there that night and he had a student officer with him and he replied that it would be a good experience for the officer. One of the policemen who came I knew me , and my father was told to go and go to the hospital immediately.

“My mother worked in the intensive care unit and was called to Resus, where I was intubated and sedated by the trauma team. Both my parents were allowed to be by my side because the doctors didn’t know whether I would survive. “

Kayleigh Moore suffered a cerebral haemorrhage and a number of terrible injuries

For two weeks she was in the intensive care unit on a ventilator and was looked after by her mother’s colleagues.

In incredibly open posts on her public Instagram account, _kayleighlauren Kayleigh shows how painful her recovery was after learning to walk again with the help of physiotherapy.

Last October, she had a cranioplasty, which involved making a metal plate to replace the missing part of her skull, and hugging fabulous long wigs after having her head shaved for the operation.

“Half my head is made of metal now,” said Kayleigh.

Although she suffers from headaches as a result of her brain injury, she controls it with medication.

And although she still has pain every time she walks more than two or three kilometers, she keeps walking and improving; She’s back at the gym too, running and swimming.

Her incredible resilience is evident in her Instagram posts, which she created to help others struggling with suicidal thoughts.

Samaritans: Phone 116 123, 24 hours a day, or email, in confidence

Platform 1 male community group: Support with problems such as psychological problems and addiction healing. Visit the website or call 01484 421143.

Andy’s Man Club:

PAPYRUS: A voluntary organization that supports suicidal adolescents and young adults. Telephone 0800 068 4141

Mind: A charity that provides support and advice to people with mental health problems.

Bullying UK: A website for bullying children and adults. Click here

Campaign against an Unhappy Life (CALM): For young men who feel unhappy. There is a website and a hotline: 0800 58 58 58

MindOut: Provide mental health support and advice to members of LGBTQ communities. Telephone 01273 234839

“I’m following another report from someone who’s been through the same thing, and their posts have helped so many people.

I feel like if I can post about what I’ve been through and show how I’m doing now, that I can go out and yes I can go to the gym then people could see that.

And while it may be really difficult now, there is light at the end of the tunnel.

“People used to tell me that and I didn’t believe it, but I’m actually living this now, and if they can see it on my Instagram account, they might take it more seriously and listen.”

Despite her terrible trauma, Kayleigh considers herself the best in years. She is currently applying to return to university in September to resume her third year of nursing, pending approval from occupational medicine and her surgeon that she is well enough to return.

“I am more determined than ever to become a nurse. I think what I’ve been through will make me a better nurse too.

“I wish it had never happened, of course, because it was very traumatic for me and my family. But I also think if it hadn’t happened I wouldn’t realize what a fighter I am and what I’m worth I know that now. “

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She would like to thank all the medical professionals who saved her life that night.

And for anyone struggling with mental health issues, she urges them to force themselves to go outside, play sports, meet a friend, and talk to people.

“I used to hide my feelings and just stay home, I didn’t want to leave the house. I now know that this makes it so much worse. I can’t believe I’m out to socialize and close going “to the gym, it feels fantastic.

“I’m in such a better place now. I haven’t seen my own strength until now. I almost died, but I feel like I have a bright future ahead of me now. “

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