because beginners are very weak and you get a lot more out of squating 50 kilos for 5 sets of 10 then doing fucking wrist curls, moving 10 kilos a couple of inches. strong people can do more work than weak people.
yep, that workout goes against literally everything dorian yates did...his arms were pretty fucking big...yet he only did like 3 work sets per week for bi's and 3 for tri's..with only 1 work set per exercise...you can do tons of sets with less than 100% intensity or you can do 100% intensity, but do few sets...
bigcoanan - Arms were probably Dorians weakest bodyparts and they were small compared to other BB's. I will admit that 8 sets for a single exercise is way too many, but you need to do 20-25 isolations sets for bis and also tris, if you want big arms
If you honestly think you need that many sets for such a small bodypart, I don't know what to tell you...and dorians arms were fucking huge...so you think what worked for all his other bodyparts wont work for arms? that makes no sense...if his arms were "smaller" it's probably due to genetics...not his training...cause obviously his training worked, given all his mr. olympia wins...simply doing sets isn't what causes a muscle to grow..it's the intensity that grows a muscle...
I honestly think one of Lee's "secrets", probably his most important one, is that he does his exercises CORRECTLY...I have his training video and his form is the best of anyone I've seen...do your exercises properly and the number of sets will take care of itself, you'll know when to stop
@@mustotren If your arms aren't big and you don't have an arm day, then having one is optimal. Give or take, it's really just 10 sets for triceps and 10 sets for biceps. I've done 9 each before and I start losing the pump before I finish. 7-8 each may be better. Just see how much you can take until the quality of training degrades by a lot.
"You wanna it to grow you gotta punish it!" My new gym quote from now and forever but I promise I will always finish it with "Lee Priest 2016" from now and forever.
Ok I used to do arms once a week about 14 sets and it grew at steady pace, then the last 6 months i upped the volume to 19 to 20 sets, Guess what happened Yes They started growing faster It works
💪 No matter which training method, muscle length is key. Lee has extraordinarily short tendons in his arms and throughout much of his body. The shorter the tendons, the longer the muscles; the longer the muscles, the greater potential there is for growth. Women essentially have predominantly long tendons, hence their reduced potential for muscular size compared with men.
If I can add my 2 cents I'd like to say that if you watch Lee's video's and I have his dvd you'll notice that Lee has some of the best form of any pro or anyone really, I'd say forget the weight and use a weight that you can handle in that kind of form. I know weight/form/volume confuses a lot of people but I'd say it takes a little time to be able to read your body and though this may sound confusing, do as much volume as you you can recover from.
Nobody cares what your routine is. Its different for everyonr. What works for you might not work for others. You learn that during your 2nd month of training. Then you'll learn how to use the weights. Nobody says deltoid anymore. Or abdominals. That's cute, though. I remember when I just learned the words and the lifts.
@@ingaleerus7736 "What works for you might not work for others." True, however muscle building isn't rocket science. Building muscle is the same process for everyone. SO you use delts and abs. Same thing.
I love it just straightforward no bullshit advice, put in the hard work and reap the rewards no "programming", "time under tension", "high intensity" gayness, just a shitload of heavy 6-8 rep sets
its unanimous, Lee Priest always had the greatest arms in history. Just re-read the muscular development special on biceps, and just lookin at the roundness, mass, and insertion points of Lee, he is to be saluted. The mutants are hiding down under
Its all about genetics folks, and how much muscle fibers you have, and how they attach. I work the shit out of my arms and my chest grows, my friends work the shit out of their chest and their arms grow. Then I see the dude walk into the gym train a few weeks and his arms look awesome.....it will all ultimately come down to genetics, and Lee had GREAT genetics! Yes gear will enhance, what you have, but you still have to have the genes.
"minimum 20 sets for arms" This is the shit everyone including myself needs to hear, don't half ass a "smaller" body part. It's not Global Gym😂😂👍 Thanks boys, love the honesty.
@@MrAnderson3 he had good genetics but there are plenty of natural guys who have done very well with high-intensity training I suggest you try it sometime blow it out in three sets with spotter for forced reps.
Best advice ive ever gotten - work them everyday. EVERY DAY. High weight and high volume. Switch off between those but working them everyday will keep them full and feeding. PUNISH THEM like hes saying. Just keep going EVERY DAY youll be happy
Doing light weights and lots of reps when i tried sustanon 250 was amazing! but now i workout natural and will always workout and stay natural since nearly falling addicted to anabolics, heavy weights and good technique for arms is a must now. Its all about how you fell i guess but yeah, thats my Experience
In my opinion, as Lee has said in other videos, we got to try many things untill we understand whats good for our body. For me, doing heavy weight/high volume doesn´t make my arms grows, never had sore biceps in my entire life contrary to the other muscles. Recently i found out what works for me. One exercise is doing pull ups for biceps, my fore arms get huge and i also started to do concentration curls using 4 dummbells, with dropsets. First i curl the heavier weight i can for 10 reps, then drop it to the next dummbell wich is like 4 pounds lighter, and so on, doing 10/5/5/5, for example. I do like 6 or more sets of this execise, and i can feel my arms burning and struggling to curl the final dummbell wich is like 10 kg and the next day they are sore as fuck. That´s what i found out that works for me.
I always like pairing chest with both biceps and triceps for day 1, day 2 legs and abs, day 3 back and shoulders/traps, and then day 4 off then repeat.
Dear Lee Priest : I cant recall how many times I've heard and seen YOU indirectly teach how to properly train. Yet people still ask, how to train this/ that. I thank you for have given your wisdom to those who tuned in and for having patience to deal with these (as you would say) fukwits. Your greatest fan. ~ D
Remember Dorian Yates had pretty shit biceps, but his triceps were so big the whole arm looked big...if you can add decent size to biceps too it helps...bicep is a small muscle, train it medium weight and intense
Lee's opinion on training a muscle everyday for a bit.I believe Tom Platz trained legs every day and when Johnny Jackson was young after every workout he did trap shrugs , now he has gargantuan traps. Apparently there is some theory to this.
Johnny Lundgren Its worth it tho, I just did probably about 30-40 sets for forearms. You would be suprised how much they can take, its almost all slow twitch
Albin Both. I dont do those stupid things off of a bench. I will do forearm curls at my sides with dumbbells, and behind my back with a barbell, then superset that into a farmers walk with somewhat light weight to failure. I use 20 lb dumbbells because thats all I have but I like it because traps dont kick in. To work extensors I do reverse wrist curls standing with dumbbells at my sides or in front, and with a barbell slightly bent over rested on my knees. The arms arent perfectly vertical but they are almost. Then superset to a farmers walk. If you Pre-fatigue the extensors then thats what the farmers walk will work more, same with flexors. Also I do farmers walks with a slight flexion or extension depending on what side I am working
JMBBproject ... pullups don't work the biceps but chin ups work the biceps indirectly but pullups are for the back ... can't go wrong for arms taking advice from Lee ...amazing arms
Awesome Lee I have trouble with my arms and am thankful for the advice the more I work mine the bigger they get . Also congrats on having the best arms ever Lee!!!!
want big arms? Do skullcrushers...And cable bicep work...fuck barbell curls....mind muscle connection is very important, you really need to feel that bicep head
Hi 👋 Lee This is Sandeep Singh from India 🇮🇳 I am really a big fan of yours One thing which I want to learn is forearms exercise Which looks very beautiful when you post and also your calf’s
I just watched The Blonde Myth and on his hands he has muscles Lee is a true freak the mans muscles and muscle structure is fukn impressive like nothing I've ever seen before
Im not at all trying to be Lee or any pro for that matter but heres the best for me. Weekend off or light cardio Day 1 cardio and Legs Day2 chest Day3 Shoulders Day4 back Day5 Arms Weekend Off --Do what he saysPunish them. They will grow
I think Lee is genetically arm gifted . My legs Grow looking at weight so I’d lean toward someone who had v weeks arms and made them their best body part . My arms still are weak after 40 yrs of training
Lee Priest is my all time favorite bodybuilder. Not just for having the best arms in history, but also for his cool and witty character
I think so too. His arms were just awesome
“If you want it to grow, you gotta punish it.”
Thanks for the advice lee, ima be a kick ass father some day.
russell shaffer
You need more likes for a comment like that
That can't be true as I punish my cock every night and it's still the same size
@@Pablo-sr2zx you've probably hit a plateau.
I'd recommend putting it between 2 bricks and pounding the hell out of it.
😂😂😂
@@Pablo-sr2zx you’re definitely in a plateau, increase the volume to 2 times a night
I have mad respect for Lee, he is truly a legend. Thank you for sharing!
lol...way to go septic ..enjoy ur pull..😊
hahaha
"Septic Worm" is a Legend.
Pretty sure he said Septic Wound
@@alonzox5420I thought he said Septic Womb
@@christiankortleve Yeah. I'm a damned Yankee and I heard WOMB.
ive met lee, seen him compete multiple times. this guy is a bodybuilding demon. still my fav
What does that even mean?
Always laugh when I see people on YT claiming that isolating the arms is pointless. How is directly working the muscle pointless?
because beginners are very weak and you get a lot more out of squating 50 kilos for 5 sets of 10 then doing fucking wrist curls, moving 10 kilos a couple of inches. strong people can do more work than weak people.
I agree its hilarious, I've been training for 22 years and EVERY single guy I've seen with huge arms have punished the living shit out of them
yep, that workout goes against literally everything dorian yates did...his arms were pretty fucking big...yet he only did like 3 work sets per week for bi's and 3 for tri's..with only 1 work set per exercise...you can do tons of sets with less than 100% intensity or you can do 100% intensity, but do few sets...
bigcoanan - Arms were probably Dorians weakest bodyparts and they were small compared to other BB's. I will admit that 8 sets for a single exercise is way too many, but you need to do 20-25 isolations sets for bis and also tris, if you want big arms
If you honestly think you need that many sets for such a small bodypart, I don't know what to tell you...and dorians arms were fucking huge...so you think what worked for all his other bodyparts wont work for arms? that makes no sense...if his arms were "smaller" it's probably due to genetics...not his training...cause obviously his training worked, given all his mr. olympia wins...simply doing sets isn't what causes a muscle to grow..it's the intensity that grows a muscle...
I honestly think one of Lee's "secrets", probably his most important one, is that he does his exercises CORRECTLY...I have his training video and his form is the best of anyone I've seen...do your exercises properly and the number of sets will take care of itself, you'll know when to stop
He takes loads of crap. Thats more his secret.
His iggest secret is amazing genetics ....the rest is window dressing ..same for arnie
Total respect Mr. Priest! Been watching you and your career for years and still amazed at your build! You sir are a champion!
"20 sets minimum"
😅😅
*Mike Mentzer has entered the chat*
Keep moderate or low weight and more rep volume. Its more about pump and activation. Roelly winklaar does the same
But is it optimal for natural lifters
@@mustotren If your arms aren't big and you don't have an arm day, then having one is optimal. Give or take, it's really just 10 sets for triceps and 10 sets for biceps. I've done 9 each before and I start losing the pump before I finish. 7-8 each may be better. Just see how much you can take until the quality of training degrades by a lot.
this guy had one of the most phenomenal physiques, mass and aesthetics. he is a straight shooter, no bullshit, no pretension. the best
I've trained 45 years and I've concluded Lee knows exactly what he's talking about. ;-)
Thanks Sam and Lee. Such a straight answer and you know it's credible
"You wanna it to grow you gotta punish it!" My new gym quote from now and forever but I promise I will always finish it with "Lee Priest 2016" from now and forever.
Lee is the best bodybuilder ever. this is what i think. he is also a good person. i would listen only to him.
cheers
agreed
Of you go then Ron to do your 2 hrs of Arms. lol
Don't follow these steroid up body builders workouts 😦
Ghetto Fitness you don’t need steroids to do a workout
The legend that is Lee Priest has mellowed in recent years but still think he is and has always been pretty damn honest with training tips.
I’m not even into body building but love watching lee, the boys is brilliant
Ok
I used to do arms once a week about 14 sets and it grew at steady pace, then the last 6 months i upped the volume to 19 to 20 sets,
Guess what happened
Yes
They started growing faster
It works
Do you still do 20 sets a workout? And do you do it once a week or twice
I really appreciate Lee and Sam's down-to-earth, honest answers. Seem like really cool guys
I've been doing at least 20 sets a week bicep and Tricep and my arms have grown exactly an inch in the past month. good shit.
Do you still do 20 sets a week?
try feeders aswell
@Tim Allen oh yea 2inch added to arms in a month, no way
You can't even gain an inch in one month. That's basically gaining a quarter of an inch per week.
David Brown some of that might have been inflamation. I belive its possible though, he might have just not trained arms much before
💪 No matter which training method, muscle length is key. Lee has extraordinarily short tendons in his arms and throughout much of his body. The shorter the tendons, the longer the muscles; the longer the muscles, the greater potential there is for growth. Women essentially have predominantly long tendons, hence their reduced potential for muscular size compared with men.
If I can add my 2 cents I'd like to say that if you watch Lee's video's and I have his dvd you'll notice that Lee has some of the best form of any pro or anyone really, I'd say forget the weight and use a weight that you can handle in that kind of form. I know weight/form/volume confuses a lot of people but I'd say it takes a little time to be able to read your body and though this may sound confusing, do as much volume as you you can recover from.
What works for me is five sets of 3 rep max followed by 5 sets of 10-15 rep max. I need to do both. Results every workout.
Wise to time them after chest and back instead of start of week. Overlooked point with many regular gym goers.
DAY ONE- Back, Biceps, Forearms, DAY TWO- Chest, Deltoids, Triceps, DAY THREE- Legs & Abdominals......Rest and Repeat!
Nobody cares what your routine is. Its different for everyonr. What works for you might not work for others. You learn that during your 2nd month of training. Then you'll learn how to use the weights. Nobody says deltoid anymore. Or abdominals. That's cute, though. I remember when I just learned the words and the lifts.
@@ingaleerus7736 "What works for you might not work for others." True, however muscle building isn't rocket science. Building muscle is the same process for everyone. SO you use delts and abs. Same thing.
Wtf it's not about your fucking split it's about exercise selection and progressing on them lol
If you can do abs on legday you arent training legs hard enough
@@crackerdnzlnonsense
punish them...enough said
Warren Johnson II haha right
That's what my gf told me last nite. Punish me punish me
@@mikep3322 Daddy issues much?
@@davezanin1863 step a side butch!
Mike P damn bro she said that to me that same day
what's Lee's opinion on Kevin coming back to the Olympia?
+Jordan Groff Sam, this guy has a question more of us would like to see answered
+Patrick N yes
Yea I'm curious 2 know
No one cares
Every time I see guys with huge arms, they always train their arms. So, I guess what you train grows.
Wow! Logic
"forget about all the other shit on the internet, listen to me." -Lee Priest
lol gotta love em
I love it just straightforward no bullshit advice, put in the hard work and reap the rewards no "programming", "time under tension", "high intensity" gayness, just a shitload of heavy 6-8 rep sets
its unanimous, Lee Priest always had the greatest arms in history. Just re-read the muscular development special on biceps, and just lookin at the roundness, mass, and insertion points of Lee, he is to be saluted. The mutants are hiding down under
Its all about genetics folks, and how much muscle fibers you have, and how they attach. I work the shit out of my arms and my chest grows, my friends work the shit out of their chest and their arms grow. Then I see the dude walk into the gym train a few weeks and his arms look awesome.....it will all ultimately come down to genetics, and Lee had GREAT genetics! Yes gear will enhance, what you have, but you still have to have the genes.
great advise, I like how you tell it the way it is instead of telling people what they want to hear. ill be sure to follow the arm advise!
"minimum 20 sets for arms"
This is the shit everyone including myself needs to hear, don't half ass a "smaller" body part. It's not Global Gym😂😂👍
Thanks boys, love the honesty.
But was he natty doing that though? Makes a big difference... Honest question. I'm new here.
Dorian yates limited his sets. Not sure why 20 sets is better than 3 sets of high intensity.
@@rbear4014 dorian Yates was also a freak of nature who was able to succeed with 2-3 sets of hard training
@@MrAnderson3 he had good genetics but there are plenty of natural guys who have done very well with high-intensity training I suggest you try it sometime blow it out in three sets with spotter for forced reps.
@@MrAnderson3 yeah, and Priest genetics were shit, right?
Best advice ive ever gotten - work them everyday. EVERY DAY. High weight and high volume. Switch off between those but working them everyday will keep them full and feeding. PUNISH THEM like hes saying. Just keep going EVERY DAY youll be happy
I do arms like twice a week. Chest/tri, back/bi, shoulders, legs, and arms again on Saturday!
Doing light weights and lots of reps when i tried sustanon 250 was amazing! but now i workout natural and will always workout and stay natural since nearly falling addicted to anabolics, heavy weights and good technique for arms is a must now. Its all about how you fell i guess but yeah, thats my
Experience
Lee you and Sam are the best! Can't get enough of those videos!
Glad to hear him giving sound advice rather than saying you either got the genetics or you don’t, so thanks
In my opinion, as Lee has said in other videos, we got to try many things untill we understand whats good for our body. For me, doing heavy weight/high volume doesn´t make my arms grows, never had sore biceps in my entire life contrary to the other muscles. Recently i found out what works for me. One exercise is doing pull ups for biceps, my fore arms get huge and i also started to do concentration curls using 4 dummbells, with dropsets. First i curl the heavier weight i can for 10 reps, then drop it to the next dummbell wich is like 4 pounds lighter, and so on, doing 10/5/5/5, for example. I do like 6 or more sets of this execise, and i can feel my arms burning and struggling to curl the final dummbell wich is like 10 kg and the next day they are sore as fuck. That´s what i found out that works for me.
That sounds complicated. Look here how simple can be. After training back, one biceps exercise, one or two warm up sets, one basic set. Go home!
High volume for biceps ,20 sets minimum-lee priest
I always like pairing chest with both biceps and triceps for day 1, day 2 legs and abs, day 3 back and shoulders/traps, and then day 4 off then repeat.
im in love with lee priest i mean he just go directly of what are you want and nailed it so happy for listening to pro like lee priest
it's nice to hear Lee say that lately of he went by how he feels he wouldn't even train but still does to show that he is indeed part human
Last most honest and humble person ever ... I love you Sir Lee
“And that’s coming from the guy with the best arms in the history of the sport” Fact.
fucking love you lee. you are the reason i started working out a short man like my self with a big ❤ and 💪
Dear Lee Priest : I cant recall how many times I've heard and seen YOU indirectly teach how to properly train. Yet people still ask, how to train this/ that. I thank you for have given your wisdom to those who tuned in and for having patience to deal with these (as you would say) fukwits. Your greatest fan. ~ D
Good tips from the man. I like his philosophy on doing the arms at the end of the week because you will need them for the other bigger exercises.
Mr. Priest you are great man, thanks for share the advice.
Muchas gracias mi amigo.
One of the best men in the sport just says what he wants and doesn’t give a fuck 👍🏴
Fantastic answer Lee. True true, thank you!
Remember Dorian Yates had pretty shit biceps, but his triceps were so big the whole arm looked big...if you can add decent size to biceps too it helps...bicep is a small muscle, train it medium weight and intense
miscer
Geez that's a lot of sets! No wonder mine are small!
Lee's opinion on training a muscle everyday for a bit.I believe Tom Platz trained legs every day and when Johnny Jackson was young after every workout he did trap shrugs , now he has gargantuan traps. Apparently there is some theory to this.
20 sets....🤯🤯 gonna be honest, I have NEVER done that!
I generally do 16... Almost haha
I think I might add some more exercises...
If you want big forearms do 100 hard sets every single day ;) if you have the time lol
Johnny Lundgren Its worth it tho, I just did probably about 30-40 sets for forearms. You would be suprised how much they can take, its almost all slow twitch
ScycoSnake would tons of sets of farmers carry until you cant hold the weight be good? Or do you recommend forearm curls?
Albin Both. I dont do those stupid things off of a bench. I will do forearm curls at my sides with dumbbells, and behind my back with a barbell, then superset that into a farmers walk with somewhat light weight to failure. I use 20 lb dumbbells because thats all I have but I like it because traps dont kick in.
To work extensors I do reverse wrist curls standing with dumbbells at my sides or in front, and with a barbell slightly bent over rested on my knees. The arms arent perfectly vertical but they are almost. Then superset to a farmers walk. If you Pre-fatigue the extensors then thats what the farmers walk will work more, same with flexors. Also I do farmers walks with a slight flexion or extension depending on what side I am working
Love lee, always love his jokes and honesty.
It’s arm days it is . Thank you and much love and respect Mr. Lee.
Gymnasts who have the best biceps and triceps when they do lift all do low weight high reps but mainly do pull ups and chin up variations
They have great arms and strength but still nowhere close to body builders.
JMBBproject ... pullups don't work the biceps but chin ups work the biceps indirectly but pullups are for the back ... can't go wrong for arms taking advice from Lee ...amazing arms
Awesome Lee I have trouble with my arms and am thankful for the advice the more I work mine the bigger they get . Also congrats on having the best arms ever Lee!!!!
want big arms? Do skullcrushers...And cable bicep work...fuck barbell curls....mind muscle connection is very important, you really need to feel that bicep head
shutup ya fvcken miscer CVNT wide grip and close grip is all you need to work both heads
Nice one Lee, very true and simple advice no BS who better to comment on arms than Lee he's not selling anything.
Lee is a great bodybuilder, he gives straight up answers, no bullshit, hes 100%
Finally, someone who does almost 2 hours on arms lol. Love it.
This viewer is my hero
thanx for the video sam and lee !
We will listen to you Lee!
20 sets all in total? or 20 sets for bi' s then 20 sets for tri's?
He really enjoys having been voted as the world's best set of arms! He definitely deserved it!
Lee also had perfect fucking form when lifting. In his arm training videos, his elbows stay right where they're supposed too. It's majestic! 💪🏼
Hi 👋 Lee
This is Sandeep Singh from India 🇮🇳
I am really a big fan of yours
One thing which I want to learn is forearms exercise
Which looks very beautiful when you post and also your calf’s
I been a fan of lee since I got into weight training back in 94....
Opinion on Kevin Levrone returning!!!!!!
Yea, I wanna hear that 2
I just watched The Blonde Myth and on his hands he has muscles Lee is a true freak the mans muscles and muscle structure is fukn impressive like nothing I've ever seen before
Septic you legend
In it's simplest form, Thank You.
great video. I am going to add sets to my arm workouts.
I could listen to Lee for hours.
Thanks Lee great advice there are no shortcuts from hard work
Im not at all trying to be Lee or any pro for that matter but heres the best for me.
Weekend off or light cardio
Day 1 cardio and Legs
Day2 chest
Day3 Shoulders
Day4 back
Day5 Arms
Weekend Off
--Do what he saysPunish them. They will grow
I love watching Lee, he keeps it real
Thanks Lee, him video help a lot. All train classic
You gotta love sam and lee the best in the business
Notice he didn't go crazy on which specific exercises you have to do. It's more about getting in hard work, consistently.
aSK Lee about Hany Rambod and his FST-7 training and what Lee thinks about it and also Hany's supplement line Evogen
very helpful advice thank you , u the man Mr. Priest
Allright guys, that's really all I have to say on this topic, I hope it;s been informative, but let me give you a biceps shot before I go.
3.44 got me in stitches ha ha :)
You certainly have some of the best arms I've ever seen in bodybuilding!!
2 hours for arms at the end of the week, got it.
A beginner advice from me although I have small arms. Do pullups with your bodyweight. You cannot curl your bodyweight but you can pullup it :D
Lee is really cool...great answers and insight...appears he's really learned lessons from his experiences
Hard work commitment 2 your training will come natural as you go Lee he's the greatest and the best
Lifted for 10 years and never trained triceps directly. 2 months of 2 tri isolation exercises 6 working sets a week and triceps have exploded!
I think Lee is genetically arm gifted . My legs Grow looking at weight so I’d lean toward someone who had v weeks arms and made them their best body part . My arms still are weak after 40 yrs of training
My apologees asking about the face tattoo. Catching up on vids. You go Lee. Your a very admirable man and role model. Respect out. Peace.
Great guy, great mentality. Best of luck for u mr. Priest
Yeah thanks for the content Lee Legend thanks Sam
Lee’s arms were indeed the best!
Just imagine the crowd watching this gentleman working out at gym.....