Shred Fat While Building Legit Arm Muscle With This Workout | Men's Health Magazine Australia

Shred Fat While Building Epic Guns? The Perfect Workout Does Exist

Lose weight or gain size? It’s a classic catch 22 faced by new gym goers as they look to adhere to a program that will deliver them the results they’re after. But if you’re not overweight and weight loss isn’t necessarily your goal, do you want to sacrifice potential gains for the sake of a few kegs around your belly? And vice-versa. Would you be willing to keep the spare (bike) tire around your waist just so you can pump up your guns?

Conventional wisdom says you have to choose: Either cut the fat and get even skinnier, or build muscle that remains buried under layers of fat. Bulk and then cut, or cut and then bulk.

“For the “skinny-fat” guy who’s ready to commit to a serious lifting and diet overhaul, it’s possible to do both simultaneously,” says Lou Schuler to Men’s Health. Alan Aragon, Schuler’s coauthor on The Lean Muscle Diet, calls it “culking.” The reason is simple: The guy stuck in the middle ground is a target-rich environment in both directions. “He’s nowhere near his genetic limits for fat loss or muscle gains,” Aragon says. “He has the fat to lose as well as the muscle to gain.”


When looking into the phenomenon of “culking”, one name came immediately to mind; Men’s Health fitness director Chief Brabon. Brabon has been creating “culking” programs for his celebrity (and regular civilian) clients for decades, resulting in some of the most memorable transformations of our time. His bespoke DARC method is behind his continued success; Dynamic Aerobic Resistance Conditioning, which involves pairing weights moves with high-intensity cardio exercises. In effect, you’re lighting up a muscle group and targeting body fat in the one brutal superset. 

In his latest Insta post, Chief is back in the gym with Aussie singing icon Guy Sebastian, this time outlining an arm building, gut-busting DARC workout.
Head to the gym and give this bad-boy a crack. But be warned, carrying around guns like these will be no easy task.


Complete 3 rounds, with 8 reps of each exercise
2 minutes rest between rounds

EZ-Bar Curls
EZ-Bar Skull Crushers
EZ-Bar Upright Row
Box Jumps (4 rounds of 20 seconds on, 10 seconds rest)


Complete 3 rounds, with 8 reps of each exercise
2 minutes rest between rounds

EZ-Bar Reverse Curls
EZ-Bar Overhead Tricep Extension
EZ-Bar Supinated Overhead Press
Box Step-ups (4 rounds of 20 seconds on, 10 seconds rest)


Complete 3 rounds
2 minutes rest between rounds

Max Aussie Pull-ups
Max Close Grip Push-ups
High Knee Sprints (4 rounds of 20 seconds on, 10 seconds rest)

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