How To Get BIG ARMS FAST With Dumbbells (Sets & Reps!)
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- Ready to get bigger arms with this dumbbell workout? Also if you want to get notified when the app drops, click here: ryanhumiston.com/
Today was about testing how I wanted to deliver some of the content so I tested it out with a full arm day and limited myself to only dumbbells. Turned out to be a lot of fun and they are already sore so I know you'll love this workout as well.
Sets & Reps
Incline Curls - Reg Curls - Drags: 4 Sets (each is to failure with no rest in between) / 15-20 Reps
Skull Crushers (3 Drops): 4 Sets / 15 - 20 on the first set then good luck
Single Arm Bench Curls: 4 Sets / 15 reps (each)
Dips - Reverse Grip Pushups: 4 Sets / 10 partials to pre-exhaust then to failure
Also, If this channel has helped you and you want to support it then check out Ryse and use promo code "RYAN": rysesupps.com/...
#dumbbells #biceps #triceps
Dear God, forgive me for the gains I'm about to receive.
Seconds into the video, and already loving the comments.
@@bryanmoreno8166 thy gym doth come, thy curls be done, on earth as it is in heaven. Give us this day our daily protein, and forgive us our asymmetries, for we forgive those who curl in the squat rack; and lead us not into cross-fit, but deliver us from cardio. Wheymen.
@@Gumball089 this is good stuff
@@Gumball089 🤣
and though I walk through the valley of the shadow of fail, I will fear no plateau, for you are with me; your bar and your plate, they comfort me.
Your channel got me the motivation to push intensity off the charts and finally see substantial gains! I'm 8 weeks into what I call the Hum lifestyle and loving it!
I was like a stick, I'm still like a stick doh, but a slightly bigger stick
😂
I like this guy straight forward
Big Brother Ryan - when your online app is launched; will there be meal plans also? Can't wait for this Brother - about time!!!!
Good heavens the pump I felt was beyond.
This guys the best. I really enjoy this channel. Nice one.
Man your biceps are HUGEE
Good videos on Biceps!
At first your mind goes, “Oh, it’s only 4 exercises technically.” Then an hour later your arms are dead.
Cause fuck em, that's why. You're my new favorite! Also I did almost shit myself doing squats in the gym. Mega shame
I am almost 53 years old now , train since I was 24 , .. What I am noticing is that biceps is the most hard think to obtain gains now ,…was never a problem.
Strangely enough , I always thought I was not so strong with chest , and I am pushing weight like never ,…. Because I train light in between and I rest a lot , …try everything with biceps but nothing works ,…..triceps not a problem , …….I guess age ?????
Handwriting of a doctor!
Results: Can’t drink beer if I can’t lift my arms.
I was really excited about this video because I need bigger arms, then he said "unless you shit yourself" and now I'm scared.
your awesome dude..Cheers
Daddy rayn
Works like a charm. Hurts like shit. THX
Just tried the bicep method out. Holy shit my arms are dead
How do you know what's the perfect weight? I'm 127 and I have 15 and 20 lb dumbbells. Which one should I be using for optimize my bicep workouts? 🤔
The variation of dumbbells is extremely useful for a small person like me th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Should have read "with dumbells and drugs"
I was shocked to learn this dude is only 23…
Day 1 after doing this: was awakened at 4am by my arms screaming and the right one stuck in the T-Rex position.
Day 2: My arms still hurt and cannot move them properly.
I am impressed.
Edit: day 3. Right arm has regained 90% normal functionality. It would seem my left arm missed the memo and has taken on the symptoms of the right arm on day 1.
Thanks for sharing
About died laughing at this
Day 3: can't use arms at all. Hence the lack of feedback
🤣
hahaha, crack up.
You'll never be able to accomplish that much training without anabolic steroids or even TRT to recover...😳
Well get some then
A workout like this is not for beginners.
His tips for gains work people. I've gone with the lighter weight and more reps tips. Def feel it and get results.
100%. I've definitely noticed changes taking tips from this guy.
Can you please share how do you progress? Take every set on every exercise to failure? Maintain a slow tempo?
How lighter did you go. For example how much would you curl before you went the lighter route?
Yes, i feel it too
@@costasiou6047 great questions and i had to learn what you were asking over time for myself. and it depends what i am working on. first, I had to focus more on proper form. and when i used the lighter weight it helped obviously, then challenged myself to add a little weight. certain exercises he pin points in videos i really had to teach myself some workouts again because for me, Form was most important. once i got that down and copied his techniques it has been a game changer.
First fitness youtuber without a shaved chest......pioneer!
0:50 my dad when I was born
😂😂
the pause is perfect
Naw you cute g
😅
😂😂😂😂
You are the MAN! You got this 55 yo back into working out. Your no BS, no time wasting, straight shooting approach is the motivation I needed. Thank you my friend. ~D
Absolutely. Could not have said it better.
@@MrKeith-hc2fv He is also funny AF!
52 year old this month and 4 years ago I ran 30 miles a day for 8 days,I'd never done running before but I was just running for 6 hours at a time regardless of distance..
At 40 to 43 I went back to kickboxing and won a tournament against guys half my age,I'd done kickboxing from 25 to 35 as I was 6 ft but only 9 stone,after 2 years of training 4 times a week from 1 hour until I was training for 6 hours,I fought 3 blackbelts 1 after another,winners fight each other
Lived it and taught me to control adrenaline and to defuse trouble..
Got neuropathy in my right leg but I gota train..
I'm 33 and I'm weak and frail. Imma hop on this, I'll be back in 6 months and let you know how I'm m doinng
@@Sibow70 let’s gooo
This is an epic workout. Drop the weight and focus on the contraction with each rep. Don't cheat the movement or yourself and leave your ego outside. Heaviest I went was 30lb dumbells and I could barely get my ear buds out of my ears at the end of the workout. Love this shit.
30s in my home gym. Check. Gonna wrench this into my weekly for sure.
Yeah, one thing you can run into is a great pump and feel on the first 1 or 2 sets and then on subsequent sets it feels like you didn't do much despite hitting the numbers because the shoulders or lats were sneaking in and taking over. Or your forearms start to go on curls and then all of a sudden you're done even though the bicep isn't at failure yet. Can be tricky to find a way around these things by experimenting with weight and positions to find the best way to achieve true failure on the muscle you're targeting. As soon as a muscle starts to exhaust, your body will just try to shut it down and other muscles take over.
hahahaaha that earbuds comment. I feel the same every time I have to shave my damned head which is usually after a workout every 2 days.
That razor lift is a workout in itself lol
What weight did u start off on?
today was legs day but since ryan uploaded an arm workout i guess i’ll hit arms again, not because i am always finding an excuse to skip leg day.
If you hate leg day try what I did. I too despise leg day so one day I decided that I was going to just do Hill sprints. I started off doing 10 and worked my way all the way up to 100, which took about two years. I supplement that with one leg exercise after I’m done which completely exhausts the legs, believe me. Find a really tall steep hill and run up and down that son of a bitch a bunch of times and then do a Different leg strength exercise every time (just one, 4 sets). Trust me you will grow and you will also get your cardio way, way up. For me this is a much more entertaining and effective way of getting bigger and stronger in the lower regions. I actually look forward to leg day now.
Put some respekt on yo legs
leg day big pp day
@@MaximusWolfe i use my legs every day so i don’t see a point to train them at the gym.
@@MaximusWolfe Right on with hill sprints.Every muscle in the legs.
Cheers. Spent the weekend with arms stuck in T-Rex position.
🤣
I have T. Rex arms right now 😂
I’m on day 3 and I can’t wipe my own ass to save my life, how do I complete the rest of the days? lol
Really hating you right now Ryan as I head to the gym to hurt myself in a good way!!! If successful will not be able to type or use my arms after so thanks for that!!!
Update: Couldn’t put my hoodie back on after this. And now struggling to drink my coffee.
its not a good day at the gym if it doesnt hurt putting my coat on
Damn Ryan's tricep is looking like a thick ass quotation mark. (5:24)
You forgot 'no homo'
,
Easy tiger... keep it in your pants
@@HollerAtcherBoi 😂😂😂
I'm not gay I swear, I don't have to justify myself to youtube who am I even talking to? 😭
These are quite possibly the best arms of TH-cam.
He’s on TRT
@@TheGlowingOnee who gives a F...dudes arms are crazy. He puts the work in.
@@TheGlowingOnee trt is a replacement therapy for low testosterone, so he's back to normal levels like you
@@TheGlowingOnee He might have declared in a previous video that he’s injecting but for those that haven’t seen it they think they can build as well as he has when they can’t. So unless he is clear about it it’s like he’s miss selling.
@@MatthiasRosberg I feel like he doesn't really need to say it tho it's pretty obvious
Monday (2/8/2021) at 68 years old I did this routine. It was tough! Struggled a little with the technique on a couple lifts but I did them. Thanks Ryan!
Kudos
@@Andrew_London yes I am. Lifted yesterday at 71 YO. I love it
Sets & Reps
1. 2:28 Incline Curls - Reg Curls - Drags: 4 Sets (each is to failure with no rest in between) / 15-20 Reps
2. 3:22 Skull Crushers (3 Drops): 4 Sets / 15 - 20 on the first set then good luck
3. 4:30 Single Arm Bench Curls: 4 Sets / 15 reps (each)
4. 5:38 Dips - Reverse Grip Pushups: 4 Sets / 10 partials to pre-exhaust then to failure
Thank you brother 🔥🔥🔥
Forza Juve
I'm confused... So on 1. one set = 20x Incline Curls + 20x Reg Curls + 20x Drags all back to back? And you do four sets with no rest in between? In other words; aiming for 20*3*4=240 reps with no rest?
@@haxic I’ve done it as 3 supersets with about 5 minutes in between, works well
@@Ben-rq5re Yeah that makes more sense to me.
“Wow! That turned out even uglier than I’d hoped!” Lol!
Your workouts/tips/ incite have helped me so much, brother! Thank you!
What I learned from watching Ryan's vids...
"If your face doesn't look like your trying to squeeze out the most massive dump you've ever had in your entire life, you're not doing it right."
Following this workout, I had so much testosterone flowing through my body that my wife got pregnant when she saw me at home.
Protip: I'm not even married.
5:24 Tricep looks like a mini-arm doing a curl. Got arms on his arms.
Yeah, I can see it :)
Never commented in 10 years about anything on YT but just finished this routine and it worked better for me than anything I've ever done. Thank you.
I'm honored to see this comment
To get massive arms you still need to be eating a shitload of food, and taking protein supplements,yet thats rarely mentioned
I swear I got high from doing this workout lmao, so much blood in my arms YEAAAHHH PUMP
You should start to sell T-shirts With all your best Quotes..
Workout tutorial and humor always a 10/10.
Just another reason why my wife is gonna tell me to stop cursing in the basement.
Straight to the point, no sugar coating , dude I wish I could train with you till my arms fell like gello
The thing about gello is if you keep adding the right ingredients it toughens up : ]
@@Jizzlewobbwtfcus cool
Thank you for the tricks and tips. I’ve gone from a fat 215 to 185 mainly using your workouts and cardio.
If there ever was a point when someone could say, "arms too big" this would be it.
Ryan. I am 52 years old. I have been lean when younger and huge fat in my early 40s. But this past year now 197 lbs at 6"1". I follow your advice. I am shocked for the first time in my life. I am packing muscle on. My girlfriend now can't keep her hands off of me. I did your shoulders routine last night. She was at the gym too. She was like OMG your shoulders look so swollen, big and hard. I won't divulge what happened and what she did later that night.. HAHAHA! Thanks so much for your videos and advice. CHANGED MY LIFE FOREVER!!!
loved your story man, congrats 😂
How to get big arms fast? Synthol, roids and more drugs. You are welcome.
Gerard Butler wants his likeness back.
Ryan, hopefully you save 2020 by dropping your app before new year's. We would be grateful as we focus on bringing the pain. All other youtuber "fitness experts" take notice. Hard work and focus are the only ways to success. The motto we lived by daily was "you can be successful or you can be comfortable, but not both". Finishing one of your personal workouts should be a part of the assessment process for our special units. Keep it up, brother.
I live alone so now I know it's okay to make a goal to shit myself for every workout. Thanks!
I ‘tried’ this workout today. It was more difficult than I expected, but very effective! Thank you!
Add a 8 week course roids and you’ve cracked it
Wow, this is a killer workout, thought my workouts were hitting hard before......guess I didn't know what hard was! Thanks Ryan!
I need the old man elbows program.
He seams to protect his elbows by not going to lockout.
For those who do not have an incline bench : Go place your upper back on a wall and let your feet come in front ( Form a diagonal line if that makes any sense ) That way you mimic the angle you have on a bench !
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Right on Ryan! In my late 30s into 40s I'm getting the best arm growth and development from using lighter weight, 2:1:2 tempo, and targeting 15 intense reps per set. Favorite exercises that made a difference are plate hammer curls, reverse EZ bar curls, spider curls, your incline dumbbell tricep extensions, and John Meadow's across body lying one arm dumbbell extentions.
Do you start if with heavy weights and than drop down? or Light than heaviest last?
All these channels with a buff roid guy telling what works :-) so pathetic but people are gullible to no end.
No shame at all 😞
Looking forward to the app.... your stuff is great... hope you can add some “tips” for us older (58) guys that are looking to grow as well. Thanks
Type to hop on TRT
Definitely tip number one, get your hormone levels up
@@1gerardt1 how do you check your hormone levels ! 60 year old here.
I am merely 52. I feel young again, like a puppy, because of your comment. Thanks!
@@ralphmitchell3435 you have to get blood test done either by your GP or a men's clinic. If you join a trt FB group there is a lot of good information around.
No visible tats? No shaving or waxing the limbs? Showing pit sweat? I’m in! This dood is real.
what's wrong with tats
For workouts like these, would this be once a week or twice a week?
Whatever your schedule and body can accommodate.
Depends on your body recovery
Every day would be best
Imo once a week is sufficient. No reason to do more as you have other muscle groups to focus on unless you want to look like popeye. Almost every exercise uses biceps or triceps or core.
@@lukaswilliams5851 I've never had any popeye issues working arms multiple times a week. It depends on your workouts. I work every other muscle group the same amount as well so I'm not sure how popeye syndrome would come about. I guess everyone is different.
How to get big arms
Step one have one brain cell
Step two do bicep curls and hammer curls intensely to failure around 10ish reps
Step 3 do skull crushers and triceps push downs to failure. Maybe some dips to failure.
Eat food
I swear - I'm afraid to leave negative feedback . . . if he finds me, I'm toast!
Working out 3-5 times a week for 4 months. Now changing to 4-6 times a week. Can’t wait to try this type of exercises.
Lifting for 35 years into my 50s, and never seen these before. Blew out my arms better than years of same old. Thanks.
42-year-old, out-of-shape, dad-bod beginner here.. Do you have any advice on how often I should do this workout? Every other day? M-W-F? Any insight would be greatly appreciated. Thanks!
@@jamesmcalister1383 dude once a week is all you will need or want... an arm busting routine like this will require a lot of rest and recovery before you do it again
@@--Harley Nice! Thanks for the advice man.
@@jamesmcalister1383 once you've adopted to this routine then twice a week would be good but absolutely no more than that
@@HairMiraOil Okay understood. I've been doing a full body workout on WMF with dumbbells only for about a month now. I will begin to integrate this in place of one of them until it seems normal, then integrate it as 2 of the workouts. Thank you for the insight!! Seriously, thank you.
I've never had to lift a finger to have big arms. It's genetic I guess. I've always had to wear sleeveless shirts or cut them off because they was to tight on my arms. BUT...now I'm 37 and feeling soft 😂. It's melting away and I have to do something about it! Getting old sucks!
Can you make the app play on a website too so that I can see it on the app in the gym but when at home I can use the bigger laptop screen? You know- eyes are starting to fail me as I get older and all! 👍🏻
Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth. 💪
Ur arms are huuuuge 💪💪, thx for the video.
I just spent 200$ on adjustable dumbells, this video could not have come out at a better time
Go get them gains
All jokes aside Ryan but the way to get big arms is to wear your old Junior High Tshirt and if you can pull it off so can we ;)
Thank you for providing great tips and not making a 7 minute video 20 minutes long. This was hugely helpful, and I didn't feel like screaming "JUST FLIPPIN TELL ME WHAT TO DO!" at any point.
Bis: Ripped
Tris: Shredded
Beard: LEGENDARY
How To Get BIG ARMS FAST - please share your steroid cycle sir
I'm following this man's videos and I've been getting outstanding results, and I'm 40 years old, young guys pay attention.
how long did it take you to see results
@@brknvessel it took me a year but I've been a weightlifter most of my life, my father was a powerlifter in the 70's and 80's even into the mid 90's but now at almost 70 years old he just uses machines and swims seven days a week, he's told me for years that lifting heavy is the road to an injury and I'm 40 now and I dont want that so I found Ryan humiston's videos and I've been following them for a year now and I've actually lost fat and put on muscle with lighter weights, I look better and I feel better especially in the elbows and shoulders.
@@jasonashley9187 that's cool bud I'm almost 44 and will have to adopt this too, although I've always done incline bench dumbbell curls strict like ryan, also drag curls are an offer overlooked exercise that I hardly ever see anybody do in my gym
Sets reps and juice!
You think he is on juice you never been to a gym 👊
When you’re that confident the vid will be incredible you like it before watching 😆
Lol.. "Dog bite, Spider bite, or I got 3 hours left to live.." orrrr Roid acne 😂
I came here for the fitness tips, I am staying for the commentary. I don't know if I learned much from these videos mainly because I was too busy laughing at the shit this guy says. Lol preciate you
Man you are motivating me like never before! I have lost my mojo and you smashed that feeling in one video! Thank you for making me feel the love for training again! Hail Ryan!! 🙏🏻
I just had one of the best time workouts I've had in such a long time as I'm just getting back into it and with you I'm seeing results!!
I've been working towards getting back in shape mainly in my garage gym. These are some great videos they are straight to the point so Ryan you just gained a new subscriber.
I used to think my arm workouts were pretty hardcore until I tried Ryan's... Fuck me my arms feel like lead
He has more muscle in his beard than my entire body. I need to make some better choices.
No more shaving. Great choice and you. Ll be the size of him in weeks with all that extra food to consume that sticks in the beard. Lol. No seriously get on it. This guy is a no BS guy.
@@perryman12345 good luck dude!
47 male heart attack survivor with 3 stints and recently recovering from major concussion. Thanks for the inspiration to get back training as I got the green light from doctors in November. Honestly, I’m broken too and can’t help that let’s get growing! Keep up the humour
Sorry to hear that. But get back on the horse....& B well! 💪✌️
That’s awesome that you’re going back to it. Work hard
I did this workout Monday. I’m still hurting pretty bad lol. I love it. Looks like I’ll be doing legs again today
Your wife when you say "honey I've gotta go make a video of me working out"
YOUR WIFE: Okay babe!.... You're so macho!
My wife when I say that --
MY WIFE: "Oh really? You think your Ryan Humiston? Quit wasting your time!"
This is the best training out there. Hands down. He’s legit.
Hey Ryan - good stuff here !
You know your shit . At 53 , I’m getting back into working out - I have lots of nice gear , I’ve just been too lazy to actually use :(
Of all the workout videos on TH-cam , I’ve settled on yours. Your straight up approach and realization of the importance of muscle isolation and mind connection are key take-aways.
Having worked out for many years , my routine became routine - I was bored. But now it’s time to hit it again .
Thanks for all you do 👍🏼
New subscriber here ! Sean
Sean, I am 54 and then 55 in August. How have the exercises worked out with you? I do a labor job and need to get stronger. Thanks!
Why dont you tell people about your steroid stack ?
Who cares either way..he provides good content with out all the usual BS..
You just sound jealous and petty by trying to discredit someone with comments like that..
Wrong. The fastest way to get bigger arms is to put on a smaller shirt.
Do you pre workout and on facebock duing pre workout 💪
Thank you so much for this. This is easy to follow, and you explain it perfectly. You keep the extra facts to a minimum whilst saying exactly how you need to do it, and also include the sets and reps in the description. Absolutely perfect video, I’ll definitely keep y’all updated on my gains
How are the gains going?
@@hampien7458 ayyy glad someone's curious. I've been going to the gym every other day for about 40 minutes and I have noticed growth for both the muscle and strength. I stopped for a couple weeks cuz I got covid and felt like shit but I'm recently going back. It's nice feeling. I even got some dumbbells for home too
@@skrelemor That's good to hear. Just keep going. Discipline over motivation 💪
Interested to hear… how are the gains now a year on? Still following the plan? And if so, have you seen a noticeable increase in arm circumference following this plan?
I cannot watch this in the gym without laughing out loud!
I've find these videos by accident and tried these exercises, and now after 2-3 weeks it seems they really work. Last week I tried chin ups and managed to do 24 straight . I'm 55 years old so I think its not bad for my age and I weight nearly 100kg. Also I've changed to lighter weight after I injured my shoulder few months ago. So thank you Sir for the tips.