The '7,7,7' Technique Terry Crews Uses To Build Huge Arms at 52-Years-Old - Men's Health Magazine Australia

The ‘7,7,7’ Technique Terry Crews Uses To Build Huge Arms at 52-Years-Old

Plus, a 3-move upper-body workout from Crews to try on for size (and more size)

Terry Crews retired from the NFL in 1997, but staying in shape has remained a full-time occupation for the stacked actor with the most impressive arm-oury in the Expendables franchise.

“Remember now: Consistency,” Crews told Men’s Health in a previous interview. “Most of my workout has been the same; literally 90 per cent of it has been the same thing for 20 years.”

Speaking to MH in 2019, Crews also revealed that he’s equally fanatical about his diet. Every morning, the former American football star wakes up before 5am and takes a variety of pills: essential fatty acids, multivitamins, a fat burner and more, and mixes amino acids in water before hitting the gym.

Then, he fasts until 2pm, which gives him eight hours to get his daily meals in before he hits the sack around 10pm, sleeping until dawn when he trains again, alone.

Sure, his workout has stayed 90% the same for 20 years but, as this biceps blast shows, he’s not cruising.


Pull-Up: 4 Sets of Max Reps

Grab the bar with your hands wider than your shoulders and your palms facing away. Pull down your shoulders, then your elbows, until your chin clears the bar. Lower yourself fully, but don’t let your shoulders shrug up.

Terry says: “This is one of the most valuable biceps exercises… A lot of people spend their time on barbells. For me, it was when I started to master the pull-up that my biceps really started to show.”

Dumbbell Curl

Dumbbell Curl: 10, 7, 6, 4 Reps

Hold a pair of dumbbells by your sides and curl one to your shoulder, rotating your palm towards you. Slowly lower it as you curl the other one. Keep your upper arms and torso still.

Terry says: “I usually start with 50lb (22kg) dumbbells, go
up to 55lb (24kg) and 60lb and end on 65lb (28kg)… I want my muscles to stay big and full, and I know that going heavy, for me, helps to keep that happening.”

EZ-Bar Curl

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