Mike O'Hearn Teaches Illia Golem How To Train Arms

Mike O’Hearn Teaches Illia Golem How To Train Arms

Mike O’Hearn is one of the most successful bodybuilder/fitness models in the history of the sport.

In his competitive career, he won Mr. Universe four times and he has been featured on hundreds of covers of fitness magazines.

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Earning Mike O’Hearn the title fitness model of the year a few times.

Even though Mike is now 52-years old he still looks insanely muscular and shows no signs of slowing down.

Mike claims to have achieved his incredible success naturally meaning he hasn’t used any steroids to build up his massive physique.

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Mike has trained for 40-years and has incredible knowledge and experience in lifting weights.

Illia Golem is arguably the biggest bodybuilder that doesn’t compete in bodybuilding.

Weighing in at 350 lbs makes Illia Golem heavier than the top pro bodybuilders in the sport today.

Illia is also quite lean even though he is so big, he doesn’t carry a lot of fat.

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Illia Golem comes from Belarus, he moved to the US from the Czech Republic where he had been living since he was 18-years old.

He moved to the US to pursue his career as a bodybuilding influencer, and he is sponsored by supplement company 5% Nutrition.

Mike O’Hearn and Illia Golem Train Arms

Even though Illia Golem is a lot bigger than Mike O’Hearn, Mike still has more experience training and gives Illia some great tips when they workout arms together.


Mike emphasized training with free weights, barbells and not going to the machines when building up the arms.

The best exercise for biceps is straight bar curls, which should be performed all year long. The basics, for me it’s keeping it as simple as possible. As soon as you try to get advanced and go to machines, as soon as you go to machines it’s kinda like your career is done, you start to kinda look for excuses to get in and do your stuff.

In their arm workout Mike O’Hearn shows Illia some great exercises to do when training arms and how to do them correctly for maximum results.

Illia Golem and Mike O’Hearn arm workout routine:

  • Straight bar curls 3 sets
  • Preacher hammer curls 3 sets
  • O’Hearn Press 3 sets
  • Tricep Pushdown reverse grip 3 sets
  • Single cable triceps extension 3 sets

Mike O’Hearn and Illia Golem training arms video

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