The crest sits atop the royal helmet on the Coat of Arms. It is used to mark Canada's sovereignty and consists of a Lion standing on a ring of red and white silk, wearing the royal crown and holding a maple leaf in its right paw.
Building Arm Mass. 1  1. Do dumbbell curls to build your biceps and triceps. Your biceps and triceps are the main muscle groups in your arms, so focus on building them up to gain arm mass. 2  2. Do chin-ups to work out your biceps. Grip a fixed bar with your hands shoulder-width apart and your palms facing you.
1. Work up to your heaviest weight instead of using a pyramid. Do several warm-up sets with low reps that prepare you to lift your heaviest on your last few sets. That way, you'll have energy for those sets â the most crucial ones for strength gains. Say you're planning to squat with 300 pounds for five reps. You could do 135 pounds for six reps, 185 for five, 225 for three, 275 for two, and then 300 for five. By the time you get to the 300 set, you'll be thoroughly warmed up but not fatigued.