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How To Build & Sculpt Your Arms | Mind Pump 2100

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00:00 Intro
0:32 The reasons why training arms is so popular.
The muscles of the arms, pivotal moments training them, and the best exercises you can do to sculpt and shape them.
04:44 #1 - Biceps.
Compound lift: Chin up (Supinated grip).
Best exercises: Preacher curls, standing curls, and incline curls.
16:28 #2 - Triceps.
Best exercises: Press down, skull crusher, and overhead extension.
Compound lift: Dips, close grip press.
26:12 #3 - Forearms.
Best exercises: Wrist curls, reverse wrist curls, and farmer walks.
28:19 Order of operations, sets, and reps.
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Опубликовано:

15 авг 2024

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Комментарии : 190

@RomaLackey-no8hh Год назад

Great video. Thanks. I’m now changing my arm routine since listening to this. 70 year old woman & going strong.

@merknmountains Год назад

A good education is important... But big biceps are more importanter!

@Jimhamm Год назад

Bro 😂

@jasminejones9655 Год назад

Definitely love the farmer walks. But really so I can bring all the groceries in one trip!! 💪🏾

@VanessaBlanco Год назад

It’s like y’all are reading my mind! Literally made shoulders and biceps part of my focus sessions in MAPS aesthetic. Have been loving that program I am currently in Phase 1 week 3. I’m hoping after this master class I’ll have some boulder shoulders 💪🏼 as I’ve neglected my arms for years for fear of making them look “bigger”. So happy I found this podcast. I just wish I would’ve found y’all sooner 🙌🏼

@KCJeremy16 Год назад

These master classes are the best! I’ve ignored my arms for a while now, going to make sure to add more into the mix. Thanks guys!

@robino941 Год назад

Your programs are so good at addressing all the body parts. I love training my arms, and it has really helped me improve my tennis game. I hope you all had a pleasant Father's Day!

@joshjosh6192 Год назад

Hey guys! Love the content- been listening a little over a year now and in 6 weeks following MAPS RED I have been able to add - almost 30kg to my squat - 12-15kg on my deadlift - 10 on bench and 9 OHP I am pursing a career in fitness and this is only the start as you have all changed my life ⭐️

@mattpmeighan Год назад

I've been listening to the podcast for about six months. I'm going to have to start watching more of these on RU-vid. Got so much more out of it.

@mattipsen1471 Год назад

I’m on week 3 of phase 1 of MAPS Anabolic and I’m loving the program! This is my first MAPS program and it won’t be my last. Been watching the podcast for 2 years and never miss an episode. Happy Fathers Day to the mind pump crew!

@mpac418 Год назад

Nice... I love MAPS anabolic. I was almost finished with MAPS Aesthetic but I got injured from something not involving the gym.

@mattipsen1471 Год назад

@@mpac418 how did you like Aesthetic? I was thinking about getting that one next. Hope you heal up asap

@Proatcod10 Год назад

@@mattipsen1471if you are new to lifting then I wouldn’t recommend. It’s a ton of volume especially for beginners

@mpac418 Год назад

@@mattipsen1471So it's a lot of volume depending on how your workout is like. Understand I use to be the guy in the gym who do 20 to 25 sets per body part. I do a crazy old school German Volume training as well. So like for instance, I would do 300 reps for chest, or back, or legs. That would be 4 exercises two big ones, two small ones. The big exercise would be like 10 sets of 10 reps for two big exercises my wife and I do this for 8 weeks. Take a week off. So I am use to high volume. I listen to this podcast for over a year and it took me 4 months to get into the mind set of doing a full body work. So I program my own. Then I finally got the RBG bundle. Which has Anabolic, Aesthetic and Performance. I will never go back into that high volume training again. So do I think Aesthetic is high volume? It is for a beginner and it's definitely more than anabolic.

@ramon3077 Год назад

speaking as the chinup king [4yrs of chinning with obsessive form], my arms are somewhat small but my bicep peak is yuge; the center slit is gradually coming in. What I feel for my own self is that bracing your core [taking away from the back arch] allows me to do more reps. I would also try experimenting with a side-thumb grip position which I've noticed allows me to EASILY smack my chest to the bar & stick to it. I always deadhang and do a 1-2 second pause at the top. Narrow or super narrow grip only. Personally not a fan of wide in any pullup variation.

@neon2912 Год назад

Mind pump has not only brought me insight to health and fitness but also fatherhood. Being the only provider of my spouse and my daughter with one on the way these guys bring me satisfaction in knowing that we all have trouble getting to our health / fitness goals with our everyday life challenges. Glad they share as much information as they do.. and my man Adam wearing the Dreamville shirt 💯 hell yea man ! Anyways I’m glad to have discovered you guys my first ever podcast thank you guys !

@mdjardinado Год назад

Thanks for this. Been working on my barbell bicep curls but worked on my form using lighter weights and doing 21s. Thanks!

@RaBBy1875x Год назад

You guys do the best long form gym content online. Keep it up boys !

@joshjosh6192 Год назад

Lee priest 👑

@invaders34 Год назад

Just completed Anabolic for the first time, absolutely blown away by the results! Might run it again before I move on to another MAPS program. The programming combined with the nutrition advice in the podcast has made such a different. I can't get over the gains! Thanks guys!

@danielrogers6764 Год назад

I just watched the shoulder master class. Perfect timing guys!

@sethsams4633 Год назад

A coworker just got me hooked on these guys recently. I watch them everyday now!

@jackysatpal716 Год назад

I have been listening to you guys since 2019 and have watched all the episodes and I love these masterclasses!!! 😃 I will incorporate these exercises and will build my arms 💪

@Austin.Johnson215 Год назад

Awesome video! The first mind pump clip I ever saw was on building your biceps with compound lifts. I love how none of your videos contradict one another! The continuity between videos is impressive and that's how I know the information I get from you guys is quality information. For anyone watching their first mind pump clip here, keep watching and keep building! 💪

@viviennepalmer1369 Год назад

I’m going to be 52 in a couple of months and your programs are helping me get in the best shape of my life. Been following you for about 4 years and your podcasts are so informative, inspiring - and entertaining! Never stop!

@JustCillaxoxo Год назад

Thank you so much for this episode. I am currently working on building better arms, and this has been such a great listen. Now I know what I need to add. Just feel like my time in the gym will go from 1-1.5 hours to 2-3 😅

@zacharyhinds0311 7 месяцев назад

US. Marine vet here did 4 years in the infantry I like to think I know how to workout. I did not know that hand position didn’t matter for triceps thank you you learn something knew everyday

@patriarchmike 6 месяцев назад

On bicep day (also shoulder and Lat day) I start with weighted chin ups then, then reverse grip pulldowns, then barbell curls, then I do some reverse grip barbell rows, then i go to the easy bar or machine curl and do some drag curls before I hit the machine "the correct way" for a set of preacher curls. Finish them off with dumbbell curls of all variations. Note: Biceps already got a bit of work out from the upright rows that are done at the end of the shoulder workout before moving to biceps. Lats can be done at anytime during the session but I start with weighted pullups (wide grip) before moving to shoulders, and then after arms I like to hit light weight for 30-50 reps on a lat pulldown machine or cable.. the arms will stay pumped while the lats get a final pump. Then I like to do light laterals to see the veins in my lats while I finish the workout with a shoulder pump. Anything more than that is a waste of energy and time.

@mpac418 Год назад

Welcome to the gun show.. funny is I am really a firearms instructor.. 😅😅😅

@shadowclonejutsu8500 Год назад

My fav podcast, I think I’ve literally heard all you guys have to say but I watch them all cz y’all are entertaining😭

@elizabethjahnke1351 Год назад

I love working my arms! I have bigger arms than your average woman, but I love how they look (and being strong is just always awesome). Don't be shy of arm building, ladies!

@abduljama9621 Год назад

A couple months ago I watched Sal & then talking about gym rings as well for biceps. Did rows and it worked lol.

@kingking-mo7tc Год назад

Almost didn't watch this. Dont normally care about arms. Noticed my biceps have been lacking lately. Normally care about the big lifts and athleticism. So glad i did watch a lot of arm exercise i haven't done since my early lifting days

@Eman123412 Год назад

Very few people i listen to in the industry especially when i’m looking for advice thanks guys

@kassandrajayne8789 Год назад

Ive just finished symetry, and Im ready for a new program !! So far, I've done anabolic, performance, aesthetic and symmetry 😁🎉🏋‍♀️👊 you guys rock, love the variety of your podcasts and your programs, I love them ALL ! TY 🙏🏻⭐️

@mr.killluminati1220 Год назад

Nice nice, Aesthetic in particular is an awesome program, phase three of aesthetic was the most challenging work out phase I’ve ever tried! Props to you.

@MindPumpShow Год назад

Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

@sambarnes6664 Год назад

These guys are all I ever listen to now😂😂 I've never felt a "pump", and I am completely incapable of "connecting" with my muscles. All I can ever feel during/post workouts is tired. Feel like I'm screwed 🙃

@scottbennett3765 Год назад

It’s Mind Pump time on Father’s Day baby!!! Let’s get ready to crush this week. Let’s go!!! 💪🏻💪🏻💪🏻

@ovidijustautavicius4047 9 месяцев назад

This is pure gold channel 😊

@MindPumpShow 9 месяцев назад

🤘🏼

@youss-pm Год назад

Compound lifts are the best 💪 My arms (and much more) are changed just from bench press, z press, pull-ups, dips and dead lifts... Thanks to you guys!

@luciddreams5272 Год назад

My weight lifting class had a ex body builder for a coach in high school for ever grateful he taught us to train the muscle groups evenly.

@haniobeidi849 Год назад

The master classes are the best, free education from the best

@MindPumpShow Год назад

💯💯💯

@brian______ Год назад

Man I'm so glad I found this podcast. Such great content and the frequency you release at is unmatched in the industry. Been binging for a couple weeks and have barely made a dent in your library.

@soldbynicholas Год назад

Such a simple yet super efficient episode. Thank you for making this digestible for everyone, now let’s get this arms ready for summer 💪🏻

@mattm712 Год назад

Been watching you guys since Fall last year and running your programs since Feb. Love everything so far! 🔥

@sormancastro4583 Год назад

Happy father days fellas and , yours guys queens that hold it down when you guys are helping the word.

@MrMarek101 Год назад

Quality content as always guys! Thank you! Gotta say MAPS Anabolic is by far the best overall programme I’ve followed. I’ve nearly competed it twice now and my strength gains are through the roof. I was struggling to hit 90kg on bench for 4 reps when I started and now I’m repping out 100kg for 3 sets of 10 - and all from a Home gym too!

@chizlove513 Год назад

Not me running in here to watch Mind Pump as soon as I clocked in at my work 😂😂😂🤩. Happy Father’s Day guys.

@britdogs1 Год назад

Sun's out gun's out gentlemen. I loved adams quick flex of the cannons to start us off😂. Great show boys.

@donaldwindland Год назад

Love the focus on the compound lifts. Best advise ever.

@Burkhimself Год назад

M a big fan of the cable curls & spider curls one one day……dumbbell and incline dumbbell (hands/arms going outward) later in the week 💪🏼

@jalecoos1990 Год назад

I love dips and chin ups. Such a great compound exercise. At the end, most of the major lifts help with arm development.

@amanda-cct Год назад

Perfect timing! I was JUST editing my workout program to build my arms a little more. The holy grail of fitness advice as always

@thomasbrewer2699 Год назад

Thanks guys! My little tooth pick arms will take this video and use it’s information.

@BirdLisa Год назад

I’ve done strength training for 10 years off and on, but was trained to lift in a CrossFit gym, so I stupidly thought isolation exercises weren’t necessary/useful. Loving all the advice on how to incorporate them properly!

@Tim_is_a_hooligan Год назад

The Mindpump AI is awesome ! I have been using it to map what maps I'm going to do throughout the year and to ask questions I would want answered on the show. Thank you guys for leaning into the technology , it is great

@jaimegutierrez5520 Год назад

I think Maps Anabolic advance will be perfect for me. I lost 70 pounds and built a ton of muscle with Maps Anabolic. im on my heavy weeks again. I love it.

@MindPumpShow Год назад

Good stuff

@jaimegutierrez5520 Год назад

@@MindPumpShow am I the winner ? 🏆

@indigobuttrfly Год назад

Today (Monday) is day one of Anabolic for me. Love learning about the elbow position!

@Ap32023 Год назад

Nothing's more important than the program. 😎

@maxhelfert1234 Год назад

Maps anabolic🙏🏼🙏🏼🙏🏼💪🏼

@smileyalwaysready Год назад

Mind pump, Raw Fitness Truth, Let’s go, looking forward to this show because my arms are my lagging body part, mind pump always get it right, Trust!!

@bthennis Год назад

I love the master classes. Although I am just starting a true lifting journey it is great information.

@travischristiefunk2610 Год назад

I love the masterclasses that you guys put out! Also love training arms 💪. Keep it up guys! Loving the programs you guys have, hoping to get them all!!

@dannylowery8094 Год назад

Just got my first MAPS program hope to start this week. Always love you guys podcasts. Keep up the good work.

@jessicahballard Год назад

I’m going to have to try using resistance bands when I do preacher curls. Thanks for all the great content guys, and happy Father’s Day!

@justinkirkham2353 Год назад

Yes! My favorite training day. AAAARRRRMMMMSSSS! 💪

@aidennichter1327 Год назад

I watch you guys everyday and appreciate you guys provide!

@RecklessEnvoy Год назад

These master classes are amazing! I enjoy every last one!

@MindPumpShow Год назад

Glad you like them!

@dalevanerp2434 Год назад

This topic is just what I needed! Good timing and exceptional delivery. 🎉❤

@markcafebrown2883 Год назад

Excellent explanation of giving is compound movements for our bis n Tris.

@jensahawk233 Год назад

I had to rid my arm exercises due to bad golfers elbow, and now even though I've recovered, I still.get a slight twinge doing some arm isolation exercises. So been leaving them out, but now incorporate it in compound lifts like rows, that doesn't aggravate it

@ct8689 Год назад

Ready to start one of your programs. Perfect timing that some of the programs are 50% off! Trying to get my nephews and sons to take a look at your channel. So much great info!

@robgronkowski947 Год назад

Short and sweet podcast, im all for it!

@MindPumpShow Год назад

Glad to hear it!

@maryannjenkins2020 Год назад

As a newer trainer this is so helpful! Thank you! Thank you!! Now off to start Aesthetic’s!!!!! Just finished Anabolic and I’m hooked!!! TY!!! 💪🏼☺️

@claymonaro68 Год назад

Fantastic show, cant wait for legs, then my Masterclass collection will be compete

@michaelthemasterpiece Год назад

Let's go! I want that program😎

@djmaximus6275 Год назад

Awesome info guys thanks! I’m a PT and your show really helps develop the services I provide 💪

@mattTHEEgreat Год назад

If I can get arms like Sal's I will listen to everything in this video 💪💪💪

@strike396 Год назад

These videos are the best. Definitely going to be adding more pull ups and pull downs into my repertoire. Thanks guys!

@MindPumpShow Год назад

Our pleasure!

@aleishakolb202 Год назад

I have been listening to your show ever since I heard you guys interview Charlene Johnson, and I am hooked! Thank you for all of the great information. I recently purchased my first MAPS program, and am really looking forward to putting it to good use.

@MindPumpShow Год назад

Wow, thank you!

@losselosse9336 Год назад

This information is elite ! Thank you guys, you provided so much clarity.

@sophosapoel Год назад

Great Content Guys, Ive been following you guys for a long time now and I really enjoy your podcasts! Thankyou!

@Blaaake Год назад

Good think I was planning on hitting biceps today. Thanks guys!

@andrejkrunic4739 Год назад

It’s like you were reading my mind when you made this episode, i had so many questions about arm training 💪💪

@jsdabjdbrd Год назад

Excellent episode . I can’t wait to start using this tips at the gym Thank you guys

@melaniebrunell8720 Год назад

Love the masterclasses, and this one on arms is awesome! Will be incorporating the movements I’m not already doing asap! Thank you MindPump!

@clamum9648 Год назад

Man I haven't had sore triceps in many months. I've done cable overhead extensions (single arm, I get a great contraction that way), pushdowns, dips. Great contractions during all. Then I started a new routine this past week (Jeremy Ethier's Intermediate Build 2.0) and the triceps exercise I did yesterday was sitting on an incline bench, doing basically overhead extensions but a dumbbell in each hand. Honestly that wasn't much different then the cable overhead that I had been doing. But wow my triceps are sore as poop today lol. It was a great exercise, great contraction.

@wesleycutlip Год назад

Love dips as a compound movement!

@tyhilton3499 Год назад

These guys always kill it

@Rtr.AmanJha 5 месяцев назад

This channel most amazing especially SAL 😭❤🙏🏻

@Henry-yi4rg 5 месяцев назад

Always good content

@cesarolivero6137 Год назад

Excellent recommendations. Arm's is important for me ii have not so much strength

@Road2the50s Год назад

I almost passed this episode thinking I already know everything there’s to know about arms routine. Was I wrong…the three different elbow positioning is a total game changer, not to mention that’s a great way to engage mentally

@stevenestrada8908 Год назад

The maps workout programs I learned a lot about working out. I’m looking forward to incorporating the bi focus chin-ups

@clementsebastian4875 Год назад

Thank you so much Brother's, Keep it up!

@OctoberOmicron Год назад

24:32 I'm surely getting the reference all wrong but this gave me "I am the last dragon!" (Dragonheart, 1996) vibes. 😆

@outpost31737 Год назад

Thanks Mind Dudes! Awesome episode.

@ThePaigewieting Год назад

I just added incline bench curls this week after having not done them in a while. Craziest pump ever. Also I just wanna know, who do I have to sell my soul to to get a bicep vein?!

@justinrivera2193 Год назад

I really enjoyed your show guys!!! 🔥

@theduffman9834 Год назад

Nice episode.the stuff about chinups is too true. I did bicep curls for 6 months with no real change to my biceps then sudenly a few weeks of chinups and my biceps are blowing up

@katiekleinbeck3908 Год назад

I really want to try Starter, hoping it goes on sale soon!

@TheDonPalumbo Год назад

Currently got 16inch arms, going to try to use this advice to get to the 17 club one day 😅

@DavidLee-cw6ci Год назад

The machines you talk about where you can adjust the cam to target the start, mid or end portion of the muscle are made by Strive. They're tremendous machines and you'd think they'd be more popular, but I think maybe too complicated for casual user.

@carlosm6597 Год назад

💪💪 gona try all these out! Especially the compound lifts. Never tried them before. Excited for the gains!!

@MindPumpShow Год назад

You got this!

@carlosm6597 Год назад

@@MindPumpShow hell yeah! Thanks guys!

@stormrhode2330 Год назад

I remember in my early 20s there was a woman, slightly older, who came up to me and said "nice arms" while rubbing my bicep. The woman was beautiful and definitely inspired me to hit the arms a bit more often. 😂