I’ve read a lot of fitness books, but this one truly stands out! Muscles: Every Man’s Dream helped me finally understand how to build muscle the right way.
@@drizzycaba8129 I love it, never thought of putting arms with legs. My legs are generally big from genetics and playing soccer my whole life and they used to take forever to recover. I always dreaded leg day but now that arms are mixed in it makes it way more enjoyable.
I'm a big fan of one arm movements as you can literally force out assisted reps with the help of the other arm... these have been by far the best thing to grow my arms... that and more frequency on triceps.
Love your approach to the gym: few basic exercises, push them hard, progress No fluff or overcomplication like a lot of content creators Also open minded enough to know that training must be individualised, and that there is no "one and only" way New suscriber here 💪
I agree with your take on this. Doing 2 exercises each for 5 sets always leaves me pumped and exhausted in the arms. I like to do reverse curl for forearm to finish. I might need more in the advanced stage but not right now. I'm happy to be at the intermediate stage where i can still train pretty simple ans still make great gains
@@junkyard-p1sHey bro, I do 3x6-8 one day, then 3x10-12 the other day for biceps. For triceps I rarely go under 10 reps just cuz it’s not comfortable for me, so 3x10-15. For forearms I usually do 3x10-20 sometimes 3x33.
I'm 5'5.5, BW200, BF 18% 17.3 arms cold flexed. 22 yrs, 2.5 yrs of training. My current arm training is Jm press 3x6-8 Cable French press 3x8-12 Barbell curl 3x6-8 Scott curl 3x8-12 18.5" arms is my goal !
@@robertquinlan8063 no, because in a spider curl, the most tension is on the top of the movement, when the bíceps is shortened. In the Scott curl, the most tension its in the bottom when the bíceps is lenghtened.
At my prime my arms were 22". now at 56 they are still 19.5 not pumped. i got them there w/o any juice. just old school blasting, nothing fancy like these dayz. ALWAYs hit Tris 1st, after a quick warm up i did and do: weighted bench dips (feet elevated) on another bench, cable press downs, skull crushers, close grip presses, 20 sets heavy. Bicep's: hammers, barbel curls both close grip and reg grip, preachers and concentrations. Once a week, sometimes added drop sets to finish off. afterwards fuel up then plenty of rest, then repeat. its not rocket science just hit them hard and consistent, they will grow, no need for juice unless u plan on compeating..... im still in the gym, still hitting w/ old school granpa blasting and still swoll.... hv fun guys
Peter, what are your views around incorporating stretch mediated hypertrophy style training into workouts, provided that you still push extremely close to failure, use standardised technique, and compound lifts. Something like swapping out the bar on the incline bench for a cambered bar or dumbbells?
I literally do all these except for skull crushers, I instead do weighted tricep dips. I do 3 sets for biceps with the Barbells and alternating dumbbell curl, and single arm machine curl. Once I’m done with these 5 exercises I can’t even imagine doing another set.
Having a dedicated weekly arms day works well for me. My arms are at 18.5 inches, which I'm happy with for now. I've experimented with which exercises I use, but it's all based around those primary exercises: barbell curls and skullcrushers.
2 arm movements for each (bis and tris) with 2-3 sets each exercise. Add weights or more reps each week, repeat. Eat, gonna have to gain overall muscle. Every 10lbs you add on your frame = about an inch on your arms is what i noticed.
can you tell me should i put more weights of less weight if i want to bulk please 😢😢😢 i cannot imagine it most of guys say to put more but some guys say not to put more please help me
i feel like for me close grip bench gave me the best results for triceps but i don’t know i stopped doing skull crushers because it would give me elbow pain, what do you think about close grip bench and does it target the whole tricep and if its a good mass buikder
Yeah I used to think compounds were enough to work my arms and had a rude awakening one day when I noticed my arms looking noodle-like compared to the rest of my physique. Don’t be like me, train arms and not just as an afterthought.
@@PeterKhatcherian On top of that, by focusing more on arms i realized my triceps in particular were very weak. I must be chest / shoulder dominant on my push work. Strengthening my triceps’s up I’m feeling my overall push strength, which was more of a weakness, starting to go up 💪
for biceps+forearms do you not like to do something along either reverse grip curls or hammer curls? also since skull crushers are a heavy progressive overloading movement, why arent they the first tricep exercise? also can you follow this routine along but alternate between bicep vs tricep?
Hi Pete, I really like your Videos, especially the New Style. What do you think of underhand Pull-Ups for the Biceps, so basically Chin ups? Thanks for all
Peter, what is the point of doing several warm up sets for the second exercise (biceps or triceps)? For Gods sake you killed your biceps with the barbell curls. Why would you do any warmup sets for alternating dumbbell curls then? I don’t get it
It always seems like influencers are always saying do the bare minimum, when actually to be that big have to go all in and over the top... Push yourself hard and listen to your body
Of course. Bicep curls, hammer curls, incline curls, incline curls that go out to the side rather than straight down (my new favorite), preacher curls...
The stronger I get the more I hate barbell curls, at this point it's more a low back isometric than a bicep exercise for me Also for some reason skullcrushers with a barbell or dumbbells don't really hit the spot but man bodyweight skullcrushers are MONEY
I only yrain 4 days a week ,,one day - chest ,back ,shoulders,abs and second day - legs, arms .. I train only 2 exercises per body parts full hard and people always ask me what supplements i'm taking😅
Ive seen big improvements by doing one big compound move (Barbell curl/weighted dips) for 3 sets (exactly as described) then 2 isolation supersets (incline curl/standing db curls - overhead cable extensions/standing single arm cable pushdown) Hit hard enough, with progessive overload, twice a week. Ive really seen my arms grow AND get stronger. (biceps have always been a weakness)
Sidetrack: I liked the old video format better, it felt like it was more in line with your no-nonsense approach to training. The new angles and dark and gloomy stuff, it feels a bit weird. Maybe I just hate change.
I like the fact he now gives the color in videos rather than black and white I would love to see his old talking style of videos back tho, while including B role footage
@@beburs That's fair, it's obviously an individual preference. I always liked the black n white format in the gym and colors when talking to the camera, to me it kinda hammered home the old-school training approach vibe, while reminding his viewers that he's not a stubborn "fossil" stuck in the past. Ultimately I'm here for the content itself, no matter which way he chooses to present it.
@@KingAdjustif you think a physique like this is unobtainable after 20 years of training naturally then what's the point? Above average genetics, consistency, and proper training can absolutely achieve this physique.
I’ve read a lot of fitness books, but this one truly stands out! Muscles: Every Man’s Dream helped me finally understand how to build muscle the right way.
This is pure gold advices, no bs, classic proven method only. Cheers
So glad I found your channel, your physique is my dream build. Ordered your limbs and torso workout and love it so far.
I just got it, how is it?
@@drizzycaba8129 I love it, never thought of putting arms with legs. My legs are generally big from genetics and playing soccer my whole life and they used to take forever to recover. I always dreaded leg day but now that arms are mixed in it makes it way more enjoyable.
I start with chin ups, barbell curls, hammer curls, tri push downs, skull crushers.
Excellent exercises for sure
Train triceps first that really works for me
@@SPARKY_GANG also for me to do triceps first, to have warm elbows for curls.
How about adding in Dips there since there’s already Chin Ups.
I'm a big fan of one arm movements as you can literally force out assisted reps with the help of the other arm... these have been by far the best thing to grow my arms... that and more frequency on triceps.
Love your approach to the gym: few basic exercises, push them hard, progress
No fluff or overcomplication like a lot of content creators
Also open minded enough to know that training must be individualised, and that there is no "one and only" way
New suscriber here 💪
I agree with your take on this. Doing 2 exercises each for 5 sets always leaves me pumped and exhausted in the arms. I like to do reverse curl for forearm to finish. I might need more in the advanced stage but not right now. I'm happy to be at the intermediate stage where i can still train pretty simple ans still make great gains
Straight bar push down, ez bar skull crusher, one cable overhead extension, preacher curl, dumbbell, ez bar curl
You have a talent for this content, instruction. I listen to your videos in the car, and on the way to the gym. Terrific motivation.
For me it’s barbell curl, pushdowns, hammers, extensions, wrist curls and sometimes wrist rollers. Works wonders
Great movements💪🏻
Sets? Reps?🤔
@@junkyard-p1s 3x6-8 or 3x10-12 for biceps triceps 10-20 for forearms. Twice a week 👍🏻
@@junkyard-p1sHey bro, I do 3x6-8 one day, then 3x10-12 the other day for biceps. For triceps I rarely go under 10 reps just cuz it’s not comfortable for me, so 3x10-15. For forearms I usually do 3x10-20 sometimes 3x33.
I owe my arm development to you Peter. Love your videos
I'm 5'5.5, BW200, BF 18% 17.3 arms cold flexed. 22 yrs, 2.5 yrs of training.
My current arm training is
Jm press 3x6-8
Cable French press 3x8-12
Barbell curl 3x6-8
Scott curl 3x8-12
18.5" arms is my goal !
Im 70, 5ft6"220. I'm gonna try this thanks! (But I'm also going to try Petes too!).👍
@@junkyard-p1s just slowly warm-up in the JM press ok. Good training 👍
Is the scott curl basically a spider curl?
@@robertquinlan8063 no, because in a spider curl, the most tension is on the top of the movement, when the bíceps is shortened. In the Scott curl, the most tension its in the bottom when the bíceps is lenghtened.
How are you that heavy at less than 5’6? Are you on gear?
Great content thanks, Pete
Excellent content Pete 🔥
thanks for the great info as always
Never tried V-bar pushdowns but I’ll give them a shot on my next arm day
Peter you look like the Doomslayer. Insane physique, hallmark of discipline.
Good stuff! Thank you 🙌
As always great video and great arms 😮
My best mentor
At my prime my arms were 22". now at 56 they are still 19.5 not pumped. i got them there w/o any juice. just old school blasting, nothing fancy like these dayz. ALWAYs hit Tris 1st, after a quick warm up i did and do: weighted bench dips (feet elevated) on another bench, cable press downs, skull crushers, close grip presses, 20 sets heavy. Bicep's: hammers, barbel curls both close grip and reg grip, preachers and concentrations. Once a week, sometimes added drop sets to finish off. afterwards fuel up then plenty of rest, then repeat. its not rocket science just hit them hard and consistent, they will grow, no need for juice unless u plan on compeating..... im still in the gym, still hitting w/ old school granpa blasting and still swoll.... hv fun guys
cool story bro
must be 30% body fat for that size
Peter, what are your views around incorporating stretch mediated hypertrophy style training into workouts, provided that you still push extremely close to failure, use standardised technique, and compound lifts. Something like swapping out the bar on the incline bench for a cambered bar or dumbbells?
I literally do all these except for skull crushers, I instead do weighted tricep dips. I do 3 sets for biceps with the Barbells and alternating dumbbell curl, and single arm machine curl. Once I’m done with these 5 exercises I can’t even imagine doing another set.
Elbow flexion and extension!
I like :
Ez bar Cable curls
Smith machine Close grip bench
Dumbbells Hammer curls
Tríceps Pushdowns
Machine Preacher curls
Skull crushers
Will you ever do a home gym tour ??
Amazing man
Having a dedicated weekly arms day works well for me. My arms are at 18.5 inches, which I'm happy with for now. I've experimented with which exercises I use, but it's all based around those primary exercises: barbell curls and skullcrushers.
Awesome! Sounds like a solid plan 💪🏻
What about hammer curls
Great for forearm growth! I bought a fat bar tricep bar specfically for hammer curls from Arm Assassin strength shop!. Works wonders!
2 arm movements for each (bis and tris) with 2-3 sets each exercise. Add weights or more reps each week, repeat. Eat, gonna have to gain overall muscle. Every 10lbs you add on your frame = about an inch on your arms is what i noticed.
Excellent
The music is too loud on this video weirdly enough compared to previous ones. Thanks for the advice and invaluable info
Never understood the need for music in an instructional video. If he was doing this in person, would he put music on while talking to you.
Nice video man great physiu
I use straps for the v bar extensions helps me push more weight
Nice video! But i have a question, if i cant do tricep pressdow, what free weight exercise i can do for warm up my triceps ?
Tricep kickbacks.
@@junkyard-p1s thank you !
can you tell me should i put more weights of less weight if i want to bulk please 😢😢😢 i cannot imagine it most of guys say to put more but some guys say not to put more please help me
💪🏼💪🏼
💪🏻
Whats the rest period between sets? Thanks
Any alternative for triceps pressdowns?
I train at home
Hey Pete..what are your thoughts on Myo reps and or Rest Pause?
Three sets of incline biceps curl, 2 sets of preachers curl, 1 set of hammer curl. That’s all for biceps
what is your working set weight on barbell curls?
i feel like for me close grip bench gave me the best results for triceps but i don’t know i stopped doing skull crushers because it would give me elbow pain, what do you think about close grip bench and does it target the whole tricep and if its a good mass buikder
can I add this to the end of my shoulder workout?
Absolutely. I did so for years
You Look Like a massive Bull. Best Physique ever 🎉🎉🎉
Pete how do you deal with tendinitis?
What supplements do you take especially for joints?
Do you isolate your biceps or do you train them with back?
Any reason to start with bicep?
sometimes i get tendinitis when i use the bar to curl
Where do hammer curls fit into all of thisv
Bracialis arm muscle. Look at the older video of Bradly Martyn training arms. He does lots of hammer curls. His arms are huge.
What abt hammer curls 4 bracilis?
Yeah I used to think compounds were enough to work my arms and had a rude awakening one day when I noticed my arms looking noodle-like compared to the rest of my physique. Don’t be like me, train arms and not just as an afterthought.
Yeah definitely need some isolations if you want to maximize growth
@@PeterKhatcherian
On top of that, by focusing more on arms i realized my triceps in particular were very weak. I must be chest / shoulder dominant on my push work. Strengthening my triceps’s up I’m feeling my overall push strength, which was more of a weakness, starting to go up 💪
How many sets and reps for each work out?
for biceps+forearms do you not like to do something along either reverse grip curls or hammer curls?
also since skull crushers are a heavy progressive overloading movement, why arent they the first tricep exercise?
also can you follow this routine along but alternate between bicep vs tricep?
How many sets for each
Do you changed the camera
Hi Pete,
I really like your Videos, especially the New Style.
What do you think of underhand Pull-Ups for the Biceps, so basically Chin ups?
Thanks for all
Hello sir can Skullcrushers be effective for Tricep Longhead based on your years of Experience? As I would like to avoid one arm dumbbell extension
Peter, what is the point of doing several warm up sets for the second exercise (biceps or triceps)? For Gods sake you killed your biceps with the barbell curls. Why would you do any warmup sets for alternating dumbbell curls then? I don’t get it
It always seems like influencers are always saying do the bare minimum, when actually to be that big have to go all in and over the top... Push yourself hard and listen to your body
A warmup aet is not just for warming up the muscle it's for getting into the movement and hitting this muscle.
the second exercise could have warm up set or feel set, so called.
❤for🇮🇳 the pro😊💪
❤❤❤❤
Any suitable replacement for the v-bar press down if not accessible?
I’ve go EZ-bars and dumbbells available.
Bands?
Peter's entire channel summarized - "Keep it simple, stupid!"
Bro tu brazos parecen los de arnold schwarzenegger
Huge compliment. I’m not sure I’m there yet tho lol
Hi can we perform only in dumbells ? Would it work
Of course. Bicep curls, hammer curls, incline curls, incline curls that go out to the side rather than straight down (my new favorite), preacher curls...
- and What about synthol??
The stronger I get the more I hate barbell curls, at this point it's more a low back isometric than a bicep exercise for me
Also for some reason skullcrushers with a barbell or dumbbells don't really hit the spot but man bodyweight skullcrushers are MONEY
FIRST COMMENT AND FIRST LIKE:🏆💪🥇🎖️
💪🏻💪🏻💪🏻
Ngl peter it doesnt look like you train close to failiure do you just train for a pump?
I only yrain 4 days a week ,,one day - chest ,back ,shoulders,abs and second day - legs, arms .. I train only 2 exercises per body parts full hard and people always ask me what supplements i'm taking😅
French presses, upright rows, ez bar curls, chin ups, close grip bench press,
Great movements for sure
Upright rows for Arms? Isnt it a delt Movement? The other exercises are Great.
@@Bob-ke1kz for the side delts
@@KingAdjust i know but this is an arm workout, no delt Training.
@@Bob-ke1kz I always thought delts were part of the arm?
I just instantly hit like everytime I see u in that white tank top. 🔥🔥🔥🔥🔥
Ive seen big improvements by doing one big compound move (Barbell curl/weighted dips) for 3 sets (exactly as described)
then 2 isolation supersets (incline curl/standing db curls - overhead cable extensions/standing single arm cable pushdown)
Hit hard enough, with progessive overload, twice a week. Ive really seen my arms grow AND get stronger. (biceps have always been a weakness)
💪💪🏽🔥🌿🏆👍🏽👍
Sidetrack: I liked the old video format better, it felt like it was more in line with your no-nonsense approach to training. The new angles and dark and gloomy stuff, it feels a bit weird. Maybe I just hate change.
I appreciate the feedback 💪🏻
I like the fact he now gives the color in videos rather than black and white I would love to see his old talking style of videos back tho, while including B role footage
@@PeterKhatcherian Appreciate your content!
@@beburs That's fair, it's obviously an individual preference. I always liked the black n white format in the gym and colors when talking to the camera, to me it kinda hammered home the old-school training approach vibe, while reminding his viewers that he's not a stubborn "fossil" stuck in the past. Ultimately I'm here for the content itself, no matter which way he chooses to present it.
@@PeterKhatcherianI didn’t notice a difference. It’s always been black and white vibes. Appreciate the content Peter
Do you not train forearms???
Second!
💪🏻💪🏻
Physique
Is he natural?
Absolutely not lol
@@KingAdjustif you think a physique like this is unobtainable after 20 years of training naturally then what's the point? Above average genetics, consistency, and proper training can absolutely achieve this physique.
What does it matter? Will it make you feel better about yourself if he isn't? Worry about why you're small, and not why others are big.
@@soxnotsocksexactly
@@vonclarktheshark2279 I say this because he admitted it in a video yes 20 years of training can give you that physique for some people
I do all this and my arms are still sticks
20 years of Training? How Old Are You?
Pretty sure he said hes 34
Why are my arms only a half inch smaller but look half the size of yours? lol
Forgot to mention the addition of roids
Hater...you can't get the same results as him... He has been lifting for 20 years....Listen
Yep I'm a hater! Lmao
Tell something about roid stack..🤭
Dude you're juiced. Why don't you put this disclaimer at first?
Roids