How To Build Bigger Arms With Heavy Clubs

Most people don't think of heavy clubs when they think about building bigger arms.

They probably should.

In this week's video, Mark breaks down how one of the foundational club movements—the Shield Cast—can be an excellent tool for developing arm size while simultaneously building shoulder strength, grip endurance, and rotational capacity.

Unlike traditional arm training that isolates a single muscle group, the Shield Cast forces the biceps, triceps, forearms, and shoulders to work together to control the leverage of the club. The result is a tremendous training stimulus that not only builds muscle but also develops strength that transfers to real-world movement.

Mark demonstrates three variations:

• The Two-Hand Shield Cast
• The Single-Arm Shield Cast
• The Alternating Single-Arm Shield Cast with Double Clubs

Each variation increases the challenge and creates a unique training effect while reinforcing the same fundamental movement pattern.

So if you're looking to build bigger arms but want more than just curls and pushdowns, this week's video shows how heavy clubs can help you develop size, strength, and resilience all at the same time.

Watch the full video to see all three variations in action.