MuscleTech-sponsored athlete Matt Kroczaleski, one of the strongest powerlifters in history, has taken his talents to the bodybuilding stage—and if his new physique is any indication, his training methods are right on point. “Kroc,” known for the insane hardcore intensity of his now-infamous garage workouts, relies on more volume than most to get his arms growing.

His program takes several basic movements, which he works in a pyramid-style rep scheme, and then adds a unique twist: a triple dropset (TDS) performed as the last set of each exercise. To do this, decrease the weight by 20–25% for each successive dropset without rest. Then grind out three quick sets to failure without resting. “This will force a ton of blood into your arms,” Kroczaleski says, “stretching thefascia and allowing room for new muscle growth to occur.”

For your first three sets with each exercise, pyramid upward in weight. Start with a weight you can handle for high reps, then add enough weight to make each set a challenge—but not enough to make you fail before you complete the prescribed number of reps.

Matt Kroczaleski’s Arm Routine

Exercise Sets Reps
Close-Grip Bench Press 10, 8, 6 TDS
Pushdown 15, 12, 10 TDS
Skull Crusher 15, 12, 10 TDS
Bench Dip 100 total
Barbell Curl 20, 15, 10 TDS
Preacher Curl 20, 15, 10 TDS
Dumbbell Spider Curl 20, 15, 10 TDS
Lying EZ-bar Cable Curl 20, 15, 10 TDS