The EASIEST Way For Natural Lifters To Grow Their Arms (Ft. Alberto Nunez) 

Omar and Alberto are mostly friends cause of their hair care routines.

Clicked because of the hot girl in the thumbnail. Get clickbaited, son.

Alberto is the Latino Omar, but jacked....with calves.

Fantastic advice Alberto! Can't wait to give this a try and see the gains start rolling in again. Great Collab!!

Great video Omar! Loving all the hypertrophy content, especially this arm work stuff. Really helping out us torso dominant guys bring up them toothpicks.

This is the inly channel with genuine information. Well done Omar.

Smart thinking Alberto, definitely going to give that a shot this block .

you know ohmur calves is also part of the leg so...

Excellent tip.. cant wait to hit the gym and test it. Cheers man

Definitely giving this a shot next time!

Awesome advice! 💪

Thanks 4 the vid y’all

I grew my hair long because of these guys! It’s aesthetic af!! 🔥🔥

I do this in my training all the time! Glad i'm not alone.

I like this tip. I might incorporate it. Sounds about right. Thanks

Omar + Alberto = if half of the band ‘Extreme’ worked out. Great vid as usual. Keep it up.

Great idea, I will give it a try next Upper day

GREAT VIDEO

Great vid. I'm gonna give this a try. I started throwing in three sets for bis and tris every other day to try to break the plateau I'm stuck in and I feel like it only made me lose strength gains. This feels like a better approach. Thanks.

Please tell Alberto to do a video on Quads , how to develop those quad sweeps through training? Please , pretty please

Informative video!

Can't take seriously people that use a swimming cap out of the pool

I liked the combo ! The guy looks great too.... so do you Omar!

Ima do this on my next training block

gems of wisdom

Calveeeezzz omar!!!!

He seems to have good arms to me. Great information.

Alberto Nunez is the man

That thumbnail Godmar

I was training like this since 2014, it just seemed better and I felt fresher from exercise to exercise. I do the same thing alternating pushing movements and pulling movements, and quad and hamstring movements. You're basically not fatiqued and you can do much more work with more weight. The only "downside" is that workouts last around 2 hours minimum for me because I more or less do upper lower split (upper split is minimum of 6 exercises)..

Almost like doing superset and then greasing the groove.

Please Alberto make a video with Omar on how to get Boulder shouldrrd

Nice info

Foco!!!!!!!!

I have actually already been doing this recently, cool.

I would love to see more arm training tips from Alberto. I love his work. Arms are also a lagging group for me.

So super set , is that what you are saying

It is also very beneficial to switch muscle groups after each set group; In particular: doing 4 working sets for biceps, then switching to 4 sets for triceps. More or less the same pricniple as described in the video. The main point though - lactic acid. Mild amount is beneficial, whereas large amount - damaging and can lead to much longer regenerative periods. Switching between antagonist allows controlling amount of lactic acid produced and limits the spikes u could reach, if u did 4 sets x 2 excercise for 1 muscle group. Unfortunately, as a natural it is not beneficial to go for max "burn", as it will just lead to catabolism. This method helps alot.

Can I also train calves twice a day, or should I stick with my current frequency of once a millennia?

44 second squaddddd !!!!!

maybe a video about hamstrings and mobility?.

I love Alberto! His tricep workout made my arms jacked!

i became strong on weighted chinups increased my bicep size from 13.5 to 15 inches in 1 year .i am aiming to become as strong as possible on them .all you need for big arms is weighted chinups and weighted dips

Seems to be in line with powerlifting sets taking longer rest times so that you can exert more energy for intense lifts. Makes sense to go do something else then come back to hit it again.

Periodization. Start with a heavy set 3*6 @RPE 8 then move the 10reps sets.

Oh Maurice off they're back

Very helpful

You rascol I think it will work well for most

Alberto needs to post youtube videos more often

"Hi, I'm Alberto Nunez and when I'm not writing and staring in Broadway's Hamilton, I work out!"

My man Alberto looking like Dumbledore with that hair

More arms and back from the Nunez

nice vid albertso but plz help i do double day like u say from calf but only arms grow ty also nice head waist band makes u look like though motorcycle man lol

so train more often, got it

Please do how to grow hair on calves. Ty.

WE WANT MORE ALBERTO

It's funny how different people's genetics can be. I will never need to do an arm day, my arms are plenty developed. But I would kill to have a chest like Omar. That's why we specify our training!

I’m a simple man I see a video of a beautiful muscular man with long luscious hair and I click thumbs up

That rules out metabolic stress to some degree, does that mean frequency weigh higher than metabolic stress?

So this reminded me Dorian Yates old blood and guts workout on bodybuilding com. It was one or two working sets and one heavy working set. Who remembers this?

So ... the Thumbnail, is it Surfclam or Alberto? MINDFUCK LVL OVER 9000

Sir Ramo Surfclam why should i do this over my prefered method of Rich Piana 8 hour arms?

What about the tension on the muscle if u do 2 sets of biceps and then 2 sets of triceps ??

Sensei Berto

Interesting. What about doing one big ass circuit? Say it's upper and you normally do 4 sets of bench, 3 sets of row, 2-3 sets of flys, 3 pulls ups, but you break it down by doing 1 set of chest, 1 set of row, etc....then repeat hitting all your sets?

I found success on arms doing "two-a-days". I would do 4 sets bi, 4 sets tri, 4 sets bi, 4 sets tri. Morning was eccentric focused (1 sec up, 4 sec down) and evening was equality focused (2 sec up, 2 sec down). I would do this 2 weeks only at a time and do 1 workout for 2 weeks. Arm day was 2x a week.

1:00 the guy vaccums the gym with headphones on ! what a legend

Omar my squat is stuck. I am doing the candito 6 week porogram. How can i get as strong as possible????

is it counterproductive if you 'rest' (doing another muscle group) too long between the sets?

I clicked on this thinking it was about The Easiest Way For Natural Lifters to Grow Long Hair !

Cool

Got it

Hey, can I do this on Bench Press? I mean, 2 sets Bench, 2 sets seal row, 2 sets bench, 2 sets seal row?

My exercise program is exclusively bands and a 24kg kettle bell ask me questions :)

Alberto where u been at?

Just tren hard bro

Alberto Hormonez

Alberto how do you naturally grow your face muscles without a jawzercise?

This Alberto guy claiming he's natty and for once it's something I can believe, the dude is jacked. My personal advice would be to focus on negative portion of the movement, going slow and steady and also to superset biceps/triceps, a lot, basically a bit like the volume training he's speaking of. Also I like to fried my arm with finishers movements for a very long, unique, set with very light weight.

What I want to see from Alberto is everything about shoulders..

I really like Alberto's album ..there's really a wolf ..

Omar running eat your gain i mean muscle like bicep size but does it eat your strenth too?

okay im a genious then, i've been doing this all because of a random idea i had time ago lol

Yeah, but I want to deadlift 600lb like Omar, how would this session help?

Just like sheiko splitting squats and more squats with bench in the middle

I find it so hard to grow my biceps, my shoulders are easy enough but biceps are a no no, must need to get on the gear :0

omer pls can u ask berto how to get as vascular as he is pls thnk u bb

PEACHBOICREWWW 🔥 Please, help me grow my arms Omah 💪

Building calves is easy. Just do elevated calf lifts. Start with your feet straight in a neutral position, next set use a duck foot position to isolate the interior muscle, next set use a pigeon toed position to isolate the exterior muscle. Final set go back to the straight neutral position.

Doing curls? I suppose lol

finLLY

What about a boat?

I liked the damned video!

does omar still olylift?

What hair care products does Alberto use? Who trims his hair?

I don't understand the logic here. If Alberto knows how to grow arms for anyone, yet you say your arms don't grow and haven't much in years, then either A: You're not taking Alberto's advice, or B: His advice isn't any better than anyone else's otherwise you'd have monster guns too. See where the logic falls apart by giving him a video on it?

I see you got that Colorado Flag on! CO!!

Im gonna do sets like this for all my exercises now so i can be 650 lbs of lean mass im already 5'1 523 when im ripped but when i poop i lose 50 pounds because i have a condition where i have large poops i have to poop in a trash can man it sucks

More calf workouts

1.05 how to get your faced smashed and ready for reconstructive surgery