At 52, actor and former NFL pro-Terry Crews still sports some of Hollywood’s most impressive arms. While genetics play a role, Crews maintains his iconic arms through sheer consistency and an unwavering workout routine.
For over 20 years, he’s followed the same strength-focused, high-intensity training program targeting the biceps, triceps, and forearms.
In this article, we’ll break down Crews’ go-to arm workout and his unique training philosophy that continues delivering results after all these years.
Whether you want to build gigantic arms or maintain muscle as you age, Terry Crews’ advice can help you achieve your goals.
The 3-Exercise Arm Blaster Workout
Crews stick to an intense, no-nonsense 3-exercise routine optimized to build massive biceps, triceps, and forearms. It focuses on proven mass-building lifts taken to the max through progressive overload principles.
Here’s the workout:
Exercise 1 – Pull-Ups: 4 Sets to Muscle Failure
Grip a pull-up bar using a wide overhand grip with hands wider than shoulder-width. Pull yourself up until your chin clears the bar, then lower back down slowly with control. Continue for max reps until reaching muscle failure on each set.
Pull-ups are one of the ultimate biceps and back builders, hitting the lats, rear delts, traps, and forearms.
“This is one of the most valuable biceps exercises,” says Crews. “A lot of people spend their time on barbells. For me, it was when I started to master the pull-up that my biceps started to show.” Execute them strictly with a full range of motion.
Exercise 2 – Dumbbell Curls: Descending Sets (4 Sets: 50LB, 55LB, 60LB, 65LB)
Hold dumbbells at your sides with palms facing in and elbows pinned. Curl one dumbbell towards your shoulder, supinating your wrist at the top.
Slowly lower back down and immediately curl the other arm. Continue alternating for max reps each set. Use progressively heavier dumbbells each set – Crews go from 50 to 65lb.
“I usually start with 50lb dumbbells, go up to 55lb and 60lb, and end on 65lb. I want my muscles to stay big and full, and I know that going heavy helps to keep that happening,” he says. This blasts the biceps through different rep ranges.
Exercise 3 – EZ Bar Curls: 4 Sets x 21 Reps (7,7,7)
Crews use an EZ curl bar to perform 21 reps per set for the ultimate biceps finisher. Curl the bar until forearms are parallel to the floor, lower, and repeat for seven reps.
Do seven more reps from parallel to halfway up, then seven reps with a full range of motion.
“This is tough. Sometimes I vary the weights. I’ve learned that you’ve got to listen to your body. Some days, it’ll tell me, ‘On this exercise, don’t go so heavy,'” Crews comments. This burns out the biceps completely to promote growth.
Training Philosophy of Terry Crews
Consistency Over the Years
He provides the consistent stimulus his muscles need to grow by sticking to proven lifts like pull-ups and curls.
Crews train arms 2-3 times weekly, allowing at least 72 hours of rest between sessions. The high frequency forces growth without overtraining.
He progressively increases the weight used, reps performed, and intensity over time. This could mean adding weight to each set, like his dumbbell curls, or increasing total volume weekly. It pushes the muscles past their comfort zone.
Full Range of Motion
Training to Failure
He takes sets to the point of momentary muscle failure where no more reps can be completed with good form. This ensures maximal motor unit recruitment and muscle fiber breakdown.
Focus on Contraction
In interviews, Terry Crews has mentioned the importance of squeezing and contracting the muscles on each rep for better mind-muscle connection. This optimizes results.
Listen to Your Body
Crews change up weights and volume based on feel. If he’s fatigued, he may back off intensity. This prevents injury and overtraining.
At 52 years old, Terry Crews exemplifies that you can build and maintain massive arms as you age through proper strength training, recovery, and nutrition. Use his 3-exercise arm workout as inspiration next time you train biceps and triceps.
While building arms like Terry Crews’ may take years, stick with the program to achieve your goals. Consistency and intensity are keys.