If you’ve ever stared longingly at the sculpted arms of a fitness model — or even someone in your gym — then I’ve got a hot tip for you: You can have them, too. The question is: Are you willing to change the way you lift?

I’ve trained for 12 years and won the Arnold four times, so I’ve got some insider information on this topic. Here’s the secret to getting arms like an Arnold champion: You have to be willing to lift a little heavier and get outside your comfort zone. By lifting heavier, you’ll burn the most fat and build muscle faster.

So I personally like to do heavier weight twice a week and everything else is medium to light weights. There are three moves you’ll want to master to ensure you hit all three muscles in the shoulders: