There was a time I couldn’t curl 10lbs dumbbells and barbell curls, now I can do 30 push ups with no rest, 50lbs barbell curls and 5 pull ups easily. I know it’s not a lot, but hey getting there slowly, but surely. 😅
@@nasiltaun9033 3 months. I did progressive weights every 2 weeks. Started off with 10 push ups, and 2 days after did 15, that was my rep until failure. For bicep curls, I started with 20 lbs barbell, then did 40 the next week, currently at 50. Going to do 60 next week.
@@nasiltaun9033 I started deadlift at 40lbs, then 60, 80, 100 and 120lbs at the same day. Going to do 130 end of this week. For abs, I started multiple workouts plus cardio, mostly will 5 sets of 10 each day with 2 days off per week. Upper abs have been showing, mid section is toned but I've to flex abdomen to show some abs. I've bloated belly mostly so may take intermittent fasting next month. Also, make sure you eat protiens and fat. I started with 2 whole large eggs then 3 eggs for 6 days straight, then started eating 4 boiled egg whites everyday with protien shake.
within the first 2 months of my journey in the gym i've managed to jump 40 pounds on my bench, started out with 5s on both sides now i have 25s, and now this will help me further improve
#1 0:46 - start your heaviest biceps and triceps exercises first #2 2:42 - turn your arm workout into a push/pull routine #3 3:43 - increase your training frequency #4 4:32 - make sure you go to failure with both biceps and triceps #5 6:00 - vary your rep ranges 8:09 important note Important tips down below 8:33 - maintain a calorie surplus (200-300 per day) 8:50 - eat enough protein every single day 9:09 - the rest of your set should have a great form 9:34 (most important of all) - consistency
Very well explained. I am in the best shape I have ever been. Went from scrawny to being pretty solod and filling in my shirt sleeves in just 5 months of uneducated workouts. Wish I had seen this video before. Time to workout the right way now!
0:48. Heaviest exercises first, actively trying to add weight 2:43. Establish a Push/Pull routine 3:43. Increase training frequency 4:35. Work until failure 6:00. Vary rep ranges
If you want bigger everything. It’s all about RECOVERY. Train to failure. Rest more than you train and eat a lot sleep a lot. There is no way around that! That’s how your body works. Gaining muscle is a very boring slow process. The gym shouldn’t be an addiction. Sorry to let you all down. There is no short cuts it takes yearsssss and years. If you do it naturally that is. Sorry just truth. I’ve trained for 14 years and I’m absolutely huge. People want a body tomorrow it doesn’t work like that. Good luck 🤞 enjoy the journey
Los Nuevos Musculos 💪💪 Sean Fuertes Y Cuando Hagamos Ejercicios Todos Los Días Y Todos Los Nuevos Musculos 💪💪 Sean Fuertes Y Apenas Sí Te Estan Fortaleciendo Muy Bien
Solid advice. I already do a similar workout and it definitely works. Especially supersets + increasing the weight with less reps, then working your way back up to 10 reps.
@@Joel_Amaro I switch my routines up every 2 - 3 months but used this method often. The amount of weight I could lift and growth increased over the 2 months.
Oh man, I can't believe how amazing this video is. Just the thing I needed, like many before from this channel. Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from Next Level Diet, and without any additional supplements needed, my muscles started to grow massively over the last few months. Thank you for all the work you have done over the years.
As a personal trainer myself I can co sign on this. I got 20 inch arms doing something really similar to this for the past 8 years tweaking minor things here and there. The biggest this truly is your diet. Great video.
@@holliswilliams8426 That may be true for some people but not for me I'm 6 foot 4 280lbs with 25% body fat and have been power lifting for over 20 years.
Do men approaching 40 have to take more days off to heal and lose a lot of their young potential they used to have. So lets say a guy had the potential to get a 300 bench, at 40 does that number drop to about 250?
@@venthril7745 I will be 39 on Wednesday and I just weight train three days a week I do chest and leg, back and legs and shoulders and legs. And then I do pull up dips and push ups the other 4 days. I also an mma instructor and train with mu students 6 days a week. The biggest tip I can give you is listen to your body and get enough sleep and all your nutrients and you will be find. You can workout every day of the week and be perfectly fine just change the intensity and volume.
I’ve always found antagonistic super sets to be very beneficial for all exercises! Not only are you adding that extra, antagonized muscular resistance, you’re making sure you don’t disproportionately develop either muscle group. Doing so is a great way to prevent injury!
was using bars and plate machines for ages with no gains. the only thing that happened was tennis elbow and injuries. been using bands for about 2 months now, and my tennis elbow has dissappered and my arms have grown so much. good luck 😋
There's no 5 steps. Train to failure every single exercise, for every single body part. Make your 12th rep look like you will barely do it, and progress and results will come. You're welcome! POV: If you dont want to suffer, dont even start training. It requires a lot of suffering, you got to remember this: If you aren't suffering, you aren't really building muscle, and that's just reality.
Notes (my thoughts in the parentheses) 1. Start with heaviest biceps and Tricep exercises * Barbell curls start with - barbell bicep curls, easy bar bicep curls or preacher curls (I really need to start using a bar instead of dumbbells for better form * triceps - dips, skull crushers, overhead cable extensions (love these and highly recommend) Require a lot of energy and allow you to move a lot of weight so that’s why he wants you to do them first. 6-10 reps. Want you to have increase weight as a goal. Up weight once you get to 10 reps. If you just up your weight by 5 pounds over 30 days, you’ve been very successful :) 2. Superset - Do a set from bicep then Tricep (with no break in between) and then rest. You can train more and get workout done faster. 3. Increase training frequency - at least twice a week. 4. On last set (probably the third set)- go to failure. If you go over 10 reps, you should’ve probably went up in weight 5. Do drop set for endurance slow twitch fibers - on your last exercise for the muscle group, after your normal reps drop weight to a lower weight and do 20. This should still burn. Do this drop set after all 3 sets He had cable Tricep extension and cable bicep curls last. (Straight bar for bicep curls) Recommends 4 pairs of exercises Calorie surplus of 200-300 calories Protein .8 g of body weight Do great form Consistency Says there can be a difference in 30 days
I remember watching this video when it first came out. Now I’m back and my biceps and triceps have seen crazy growth. The other day at work a coworker let me know my arms look swole. This stuff works
@@mactaylor5319 my arms got huge with just dumbbells. Hammer curls and regular bicep curls work for me. If you have access to a pull down machine look into bicep pull downs. Those explode your biceps. Also incorporate some push ups.
@@mactaylor5319 it’s also about safely working to failure. I don’t enter a workout with a rep destination. As in “I’m going to hit 9 curls.” I instead count as I’m doing it and push as far as I can go and keep notes. I find that if you go in with a destination number you tend to stop when you hit that number, instead of just pushing through till you can’t no more
Great video! I did one specific to biceps a short while back - the number one advice I always give to people when curling: squeeze hard on the bar, especially the pinky. This will force active supernation and enable a better contraction.
gymrat here. don't forget to perfect your form. it sounds simple but its harder than it sounds. start off with a smaller weight, perfect your form and gradually increase. also dont worry about light weights - everyone in the gym respects eachother
For Biceps I would recommend Preacher Curls, Ez Bar Curls, and Rope hammer curls. For Triceos I would recommend Skull crushers and body weigh dips. (Control the Eccentric for every exercise.)
Needed this video. I've been doing push/pull days and always starting with the major back exercises but I have some silly ass weak looking biceps. Need to grow dem puppies, this vid is what I needed thanks dude.
Can you go more in depth of which workout to use for the Push/Pull Split routine? I'd love to have a break day on Saturday or Sunday... (5 days a week seems sustainable but 6 just isnt right now)
I've been doing something similar to this with the previous biceps/triceps videos you've done and while not perfectly consistent with my schedule I've seen some great results compared to previously.
I am 16 yrs old and its been 2 months that I have been doing calisthenics. It affected my body physical so much that I have grown my biceps and triceps and my chest.
I've been doing this and a bit more for 2 weeks, advise from here and other channels. I've noticed significant gain already. Diet is key. Determination is a must. You can do it! Push it out and you will succeed. Stay at it. This vid is great!
i was super skinny literally low % of muscles , now one year after its really unbeliavble how i gained muscle thnx to lifting and changed the way my body looks for 100% even tho im still really small comparing to the others but ima keep going
I'm new and may not be understanding correctly. Is this what you are advising? Do 6-10 reps (heavy) for both bicep and tricep (1st pair of exercises). Rest. Do another 6-10 (heavy) for both bicep and tricep (2nd pair of exercises). Rest. Do another 6-10 reps (heavy) for both bicep and tricep (3rd pair of exercises). Rest. Then do 6-10 (heavy) tricep, 20 rep (light) tricep. Rest. Then, finally do 6-10 (heavy) bicep, followed by 20 rep (light) bicep. Is this correct?
So many people rely on a single muscle group a day. I’ve been doing full body workouts for years now. Yeah you might be really sore the first couple days and if you take a break longer then 2 days, but you get used to it really fast and just have an overall great workout, feel great and it doesn’t take 6 months to see progress
Thank you so much for this video. There are so many videos out there and I honestly believe this is some of the best advice I've listened to for the passed 4 weeks of me working out and binge watching workout videos, eating plenty, chugging protein shakes. Thank you so much! this information needs to be shared in schools, for real.
This is crazy. All 5 techniques I have done in my workout routine for probably the past 20 years. Supersets, lift heavy to failure, never more than 10 reps else increase weight...
One of the three RU-vid channels that explains with science but without making it too hard to understand. I trust your knowledge, advice and inspiration!
I would do biceps first on the supersets, because I feel that when my triceps are full of blood, it's a lot harder for me to curl anymore. But, when the biceps are pumped, they give an additional support for heavy extensions. So, I recommend first biceps, then triceps.
One thing that should have been mentioned in the video is that in order to get bigger arms you should train your brachialis and forearms as well. Always include up to 4 sets for each one of these muscles in your arms workout
6 step 1 - just go pump your muscle , close youtube 2 - just go pump your muscle , close youtube 3 - just go pump your muscle , close youtube 4 - just go pump your muscle , close youtube 5 - just go pump your muscle , close youtube 6 - start now bro
I really like the info and the routine you give. I’m hoping that I can use this as a female trying to build muscle and lean out. 🤷🏻♀️ let me know if there are any other females using this method and how it worked for them.
From a skinny guy eating hard and working out hard, a little nugget of wisdom for yall. Expect it to take like 5-6 months to add an inch onto your arms
When performing Triceps/Biceps Supersets: Triceps exercise immediately followed by Bicep exercise (6-12 reps each set) Repeat for 3 sets as a group (6 sets total) Then rest for 2 minutes Is this correct?
I’m in my mid-40’s…dieting and starting to workout after 20+ years. I realized after dropping 20 pounds I didn’t have the muscle I remember. I’ve been doing something similar to your suggestions. I have a question; I’ve noticed I have arthritis in my right elbow. Is there something I can do for my triceps that’s not as hard on my elbows? Thx
I just commented this same thing, and was scrolling to see if anyone else noticed that bad advice at the beginning of the video. Well, I suppose you could do a heavy set of skull crushers at the beginning. Who needs elbows 😂
I really learned a lot from this video and I think it would be a great idea to do a video just like this but for the chest that would be amazing. Keep it up💪🏾
Great video, can't wait to try it out this month. My question would be what should i do when i do back and chest days? Since those workouts include biceps (with back) and triceps (with chest)? I typically perform an isolation routine and give those muscles rest days in-between.
I have a question with that schedule. Monday - chest and back Tuesday - legs Wednesday - arms and shoulders Thursday - rest Friday - chest and back Saturday - legs Sunday - arms Monday - rest?
I lost track of this video a few years back. I've put 5-10lbs of muscle on my body since May and for an almost 80 year old man I think I've done quite well this past year. I found the right combination of supplements to increase my musculature(I still weigh the same). I'm taking; Non whey Orgaine organic protein Creatine X3 Ripped pre-workout Explosion Juvenon Blood Flow 7 Muscletech Muscle Builder Now though I find myself in a rut with my workouts so I'm going to go with the tips I find here and see how much more muscle I can pack on. I trust this guy to lead me on the right path but my wife and grandchildren may not recognize me by New Year's lol.
