The ‘7,7,7’ Technique Used by Terry Crews to Build Huge Arms at 52

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

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

“Remember now: consistency,” Crews told Men’s Health in a previous interview. “Most of my workouts have been the same; literally 90 percent of it has been the same for 20 years.

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

Then he fasts until 2 p.m., giving him eight hours to eat his daily meals before going to bed around 10 p.m., sleeping until dawn when he trains alone again.

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

Go back up

Pull-Up: 4 sets of Max Reps

Grasp the bar with your hands wider than your shoulders and your palms facing outward. Lower your shoulders, then your elbows, until your chin clears the bar. Lower yourself completely, but don’t let your shoulders shrug.

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

Dumbbell curl

Dumbbell curl: 10, 7, 6, 4 reps

Hold a pair of dumbbells by your side and wrap one over your shoulder, turning your palm toward you. Lower it slowly as you bend the other. Keep your arms and torso still.

Terry says, “I usually start with 50 lb (22 kg) dumbbells.
up to 55 lbs (24 kg) and 60 lbs and finish at 65 lbs (28 kg)…I want my muscles to stay big and full, and I know getting heavy, for me, helps maintain that.

EZ-Bar Buckle

Jamie Millar is a freelance journalist and regular contributor to Men’s Health, writing about style, grooming, fitness and culture.

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