The Secret To Building Massive Arms
Fitness internet sensation Bradley Martyn has broken the several times with his freakish feats of strength and agility. And it’s not just incredible, it’s pretty damn entertaining too. Most recently, One of his post was reportedly viewed more than 20 million times on Facebook. Martyn’s YouTube channel is filled with stunts, like when he squatted 315 pounds while standing on a hoverboard (and nearly breaking it), as well as workouts, tips and tricks on how to build a massive pump or simply improve your strength. We talked to Martyn about his training and his antics in this week’s edition of FUELED.
What’s your height and weight and of course, what do you bench?
I’m 6’3″, 260lbs and can bench press roughly 430lbs, although I haven’t maxed out in a long time. A better question is asking somebody how much they can bench, squat, and deadlift. A lot of people can bench, but you don’t find as many who are serious about all three. If you have a big bench, but can’t squat or deadlift much, then what’s the point?
What’s a typical day of eating look like for you? What fuels your body?
This varies as it all depends what my current schedule and goals are. A lot of people ask me this question because they think that if they copy what I eat that it will help them. The truth is, we all have different needs regarding nutrition and what I do probably won’t work for anybody but me! There are times where I’m so busy with work that I only eat 1-2 large meals per day. This can be something like Chipotle or In-N-Out Burger. If I told somebody that’s what I eat then they’ll probably get fat. The part they don’t know is that I know how many calories I need, and pay attention to my macros to fill those calories as well. So they see me eating Chipotle and think they can too! Even though it’s Chipotle, I’m still very much aware of my total nutrition on the day, and always eat according to my goals. There are other times that I eat several meals a day and space them out accordingly. Each meal is prepped in advance and considered “clean foods” in that they aren’t loaded with what many consider “junk” like fast food. So I don’t have a specific foods, or meals that I eat habitually. My habits are paying attention to my body, and adjusting my food intake accordingly. If somebody can do that, then they are on the right track.
Describe an average week of training for you
I make sure to hit each muscle group at least once per week, but sometimes more. I always include the compound power lifts like bench, squat, deadlift, and overhead press. Outside of that, it really depends on what my specific goals are at the time. Sometimes I will train heavy and hit each muscle once a week. Other times I won’t go as heavy and train each muscle 2-3 times per week. Some other times, I’ll train arms every day. It all depends on what my goals are at the time!
What are some must-have items always in your gym bag?
The only things in my gym bag that are not my brand (BMFIT) are my adidas olympic weightlifting shoes and my headphones. Otherwise all things are now BMFIT as I’ve worked hard to supply the tools and accessories that I have always used myself. I would say that any good gym bag needs the following: belt, lifting straps, wrist wraps, knee sleeves, and a water jug. There are other tools and accessories that you could put to good use, but I would call that list the essentials.
What’s your secret to building massive, sculpted arms like yours?
Every day is arm day! #ediad lol This is something I came up with as a result of the theory that if you want to build muscle in certain body parts that you have to train that muscle frequently. I had a long period of time that I trained my arms with 1-2 exercises every day. I definitely saw some results from that, but it might not work for everybody. That being said, here is the secret…there are no secrets! If anybody ever says they have the “secret” then they are lying to you. If you want big arms then work them out as hard and as often as you can so long as you can recover and don’t cause an injury. The “secret” is that you have to consistently put in hard work, both in the gym and on the dinner plate, for years. Most people just aren’t willing to be patient and put the work in.
What advice can you share with guys looking to build big mass and get stronger?
Be patient! The first thing that people need to understand is that the accumulation of muscle mass and strength isn’t easy and takes time. Focus more on small goals and work to achieve them. If you can slowly get better then that all adds up! I get asked how somebody can look like me and how long it took me to get the results that I have. When I tell them that I’ve been working out and eating right with a passion for almost 15 years then they usually have this sadness that comes over them, as if it’s not attainable. The truth is that some may never be able to “look like me” or other fitness people that they get motivation from. That being said, everybody can make improvements to their physique, no matter their level of experience, age, or current body type. Instead of rushing to look like somebody you see in the magazines or social media, it’s important to just focus on building a better you. If you can consistently (and slowly) improve your physique then all those results add up! You’ll be surprised what you look like after putting all that time and work in. Like most things in life, enjoy the process more than the final result. If you can do that then you’ll do nothing but get better, and maintain your results along the way.
What’s one product everyone should have to get workouts done at home or on the go?
There isn’t one product that people can use to get workouts done at home or on the go. However, one thing that people need is a strong desire to get better. If you have that then you can surprise yourself with the workouts you can get done without a gym or equipment. I remember one time that my friend and I wanted to go to the gym on Thanksgiving and all the gyms were closed. We ended up at the nearest college stadium and performed a variety of exercises including push ups, pull ups, walking lunges, running the stairs, sprints, sit ups, leg raises, and even found some heavy tires to flip. I still prefer the gym, but we had that desire to get better so we found something to do when we didn’t have access to the gym or weights. If you have that desire then you’ll always make it work, even if that means doing push ups, lunges, and sit ups in your hotel room when you’re away.
Are there any workouts you hate doing? Why?
I love working out! I would say that I hate doing core exercises the most. The entire industry has convinced people that they need to do a bunch of random core workouts. They use these exercises to sell the idea that they need to do that in order to get abs. The truth is that abs are accomplished more with the diet than they are with working out. If you want something to strengthen the core then you should give squats and deadlifts a try! Core workouts are not bad to do, but they are boring and overrated, so I don’t like to do them very often.