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.
Hugh followed a weight lifting routine split into 2 stages: 1  A muscle gaining stage where he would try to pack on muscle as fast as possible using a higher rep 8-12 rep range. 2  A strength gaining stage where he would focus on building strength and losing fat to help reveal all his rock-hard muscle. Reps would be done in the 5 rep range.