Full Biceps & Triceps Workout For Bigger Arms
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- เผยแพร่เมื่อ 8 ก.ย. 2024
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The Routine:
A1 - Flat DB Skull Crushers (4 Sets)
Reps - 10, Tempo - 2020, Rest - 90 sec
B1 - Cable Pressdown (4 Sets)
Reps - 10, Tempo - 2011, Rest - 90 sec (Final Set Dropset)
C1 - Overhead Rope Extension (3 Sets)
Reps - 10--12, Tempo - 2011, Rest - 70 sec
D1 - Feel Elevated Bench Dips (3 Sets)
Reps - 15, Tempo - 1010, Rest - 60 sec (Final Set To Failure)
E1 - Standing BB Curls (4 Sets)
Reps - 8, Tempo - 2010, Rest - 100 sec
F1 - Alternating DB Hammer Curls (4 Sets)
Reps - 20, Tempo - 1010, Rest - 90 sec
G1 - Standing EZ Cable Curls (4 Sets)
Reps - 10, Tempo - 2010, Rest - 90 sec (Final Set Dropset)
Example of 2010 tempo:
2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position
(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)
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I rate this guy a lot. You can tell he's about his life and his own business. He's a very good role model but is also modest and humble. I wish the fitness industry would follow this guys lead on things, it would be a lot more pleasant.
Tommy Wainwright 100% agree. I’d say the best on TH-cam.
He liked your comment and all the compliments you have him. So he's not so modest after all
Prashan D it’s called showing gratitude
@@MB-uj7hp oh look you took what I intended as humour seriously
Loves his self
Triceps
1. 1:44 / 2:19
2. 3:00
3. 4:38
4. 5:16
Biceps
1. 7:04
2. 9:08
3. 10:12
Yasir Zahid thank you.
i wish i saw this before watching the whole video lol
Yasir Zahid thx
Arigato
You're the man
used to see this guy in the gym alot never knew he was youtube famous lol
cap.
@@adler6639 🤣 this was 4 year’s ago 😭😂😂
@@adler6639 leave the house .
@@JoseLopez-vp8vu wym i run track and play football and basketball bud
@@JoseLopez-vp8vu but honestly don’t work out that much bc we have a farm to so
3:29 this is how I ride my invisible pony as well. He very fast pony.
InternetLearningUserJ most underrated comment iv ever seen this should 2k likes
This funny
Mike, i think you were born to teach! Your explanations are so clear and straight to the point, one of the best fitness channels on youtube! Your advice has taught me so much; and the difference a sleight change in form can make during my workouts is crazy!
exactly true....u r very good at explaining things which are good and which are not....
watch damian patrick
Vectal Creative Retouching
Vectal Creative Retouching I think same thing 👍
Try AthleanX
#1. Skull crush
#2.standing cable press down
#3.overhead cable extension
#4.bodyweight bench dip
#5.flat barbell curls
Who many seats should I do?
Just stumbled across your vids a week ago. And although I've seen lots of experts on TH-cam, I like your down to earth approche, and no fancy "fast this or that" claims. You even admit your guilty of some gym mistakes. Thumbs up and respect. In all your videos I still learnt a lot of things. Thanks a lot!
Pirana 8
+Pirana 86 Nice video content! Apologies for the intrusion, I would love your opinion. Have you considered - Giulian Bicepify Boarhound (probably on Google)? It is a smashing exclusive guide for building huge arm muscle fast minus the normal expense. Ive heard some interesting things about it and my old buddy Taylor finally got cool success with it.
Nice Video! Excuse me for the intrusion, I am interested in your initial thoughts. Have you heard about - Giulian Bicepify Boarhound (do a google search)? It is a smashing exclusive guide for building huge arm muscle fast minus the headache. Ive heard some pretty good things about it and my friend at very last got cool results with it.
Excellent video content! Forgive me for butting in, I would love your thoughts. Have you heard the talk about - Giulian Bicepify Boarhound (just google it)? It is a good exclusive guide for building huge arm muscle fast minus the hard work. Ive heard some extraordinary things about it and my old buddy Taylor after many years got cool results with it.
my god all those spam accounts replying to you xD
I’m 15 years old been hitting gym for about a year now the confidence I’ve gained from the changes I’ve made to my body are amazing I really enjoy your videos as you go into great detail and there’s no bs just straight information thanks mike x
Show me the transformation
Steps for bigger biceps
1) wear tight shirts
suffocate the veinz
2)wear steroids!!!3)good genetics4)many-many training.....who work?money from the sky?
Fucking clown fuck up
I think he borrowed his baby brother's Nike shirt..
However, if I had his body I'd wear the same shirt. If you got it show it...
Hahaha
His body is crazy one of the best I have seen tbh
And now he lives in Dubai and is living the dream🙏🏼 Always thank God bro it’s impossible without Him❤️🙏🏼
Bro, this is the best training I've ever had. Thank you.
Appreciate the many uploads and details from someone with not only the knowledge, but the work ethic to back it up...
Yep - he's body goals.
Agree all the way!
Paul2377 hi
Yes, his details to specific angles are EXTREMELY helpful! .....He really takes the time to deliver it properly. ....and with testimony for what works for him.
This guy is the real deal, no drama, no bullshit, thanks for the content.
2:18
2:56
4:23
7:05
9:32
10:12
3:29 i will call that "THE T REX POSITION"
ho man this was the best comment ever, you made me laugh
I've been using BCAA and CA4 with creatine for my pre/intra/post workout with a 2:1..so far, ive received good results with these suppliments(speaking of suppliments).
A lot of people told me that creatine might give you irregular heart beats ?
@@menardavud9736 been at it for a month never had any issues. Of course, don't take advice from the internet, consult with your doctor if you feel weird or anything, if you have hearth problems etc.
@@menardavud9736 Gives me fart gas.
I know this video is very old but I started doing the exact workout a few months ago and I already noticed good growth in my arms. Especially triceps going crazy. Gonna continue with that ;)
Thanks Mike - enjoy your relaxed attitude - with authentic instruction .... trust you have a great 2020 - Cape Town - South Africa !
Here cause even though the video is old the quality is there!
Good advice again. I like the fact he tells you to drop the macho stuff, drop the weight level and concentrate on the exercise.
Literally the most straightforward workout guy on youtube. No bullshit talking, just simple and clear.
Damn man this channel deserves more subs
Alex Rubio
Even if this guy is on juice surely you small minded people aren't ignorant enough to realise that he still has to work really hard to look how he does? Secondly, he's taking the time to show you how to gain muscle mass free of charge. Natty or not, respect.
He gets paid, a lot (5m views)
FXBRXC I don’t think he’s on anything. Maybe some supplements but he doesn’t look freaky
no...he just want people to look at him...like little girl in front of the mirror
This guy is huge. I witted love to Nadine nice muscle ascend builds my leg midlands
He's not big enough to be on juice.
This guy is so underrated
Not anymoreeee
Just Done this yesterday, I mixed the bicep and tricep workouts together though instead of just doing all one muscle then the other. I also included some bicep incline and decline dumbbell curls and close grip bench press. Honestly my best arms day for a while and I’m feeling it so much today!! GREAT WORKOUT
Wow nice tips man. Not every channel talks about these particular stuff, keep it up!
Javier Flores action fims
John www.theweathernetwork.com/ca/videos/gallery/your-dose-of-cuteness-for-the-day-moose-and-two-calves-cooling-off-in-the-sun/sharevideo/5489334641001
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Great teaching.I'm sixty three years old ,new to body building and love and look forward to every workout,beats staying home and watching television and being unhealthy.
7:15 get out the squat rack fam haha
Couldn't follow a word of what he was saying cuz I was so memorized by his near flawless physique. Not even gay but this guy is an Adonis
Easier to take tips from someone shredded like this dude, obviously he knows what he’s doing 👍🏽
Tip one take roids 💉
@@StoutProper what does roids do to your body ?
@@reiner5593 all kinds of shit. Loads of side effects, both physical and mental. But if you wanna look jacked up like this guy you're gonna need em
@@reiner5593 small pipi
@@StoutProper his body is achievable natural also
Thank you for making such helpful videos, Mike! I've learned a lot from you throughout your videos. Wishing you all the best!
Absolutely phenomenal! The most down to earth, on point instruction & advice i've seen on youtube. Love your videos. No doubt you know what you are talking about. I have problems with my left wrist and you are definitely on point when you mention the exercises that may irritate the wrist, and alternative options such as going with a neutral grip to avoid the wrist pain. You do an amazing job teaching with a great down-to-earth style. Keep up the GREAT videos! Outstanding!
I’m curious what your cycles are like and what you use for PCT? How long are the cycles? Looks like quality test, tren & anavar with a side order of HGH to me. Nice work.
Thanks mate, this workout had my arms feeling like braised beef
How different hand postions work the biceps:
- Perform some of your bicep dumbbell curl with a supinated grip to emphasize Biceps Brachii
- Perform some of your bicep dumbbell curl with a pronated grip to emphasize Brachialis
- Perform some of your bicep dumbbell curl with a hammer grip to emphasize Brachioradialis
Your Explanation in video is gold
P.S. Love your back videos
Hell yeah! Do 3 sets of each with 20 reps per set.
One of the best pumps i've had in a long time.
If I had a dime for every 'best bicep and triceps ' in bodybuilding history !
Haven't even watched the video and dude's biceps are ridiculous! He must know what he's talking about.
2:27 That's James from love island 2016
This video is a confirmation of hard work and persistence! Did you even think sitting on that couch recording this video years ago that this video would reach over 8 million views, Mike? Thank you for your great effort in sharing your hard-worked knowledge :)
The form is awesome.
One thing I've learned from Jeff Cavalier at Athlean X is momentum exercises where your moving the weight more so than just isolating muscles with perfect form is perfectly normal and ok because in athletic performance you're not just isonalting individual muscles. They're made to work together. Mixing it up is good! Your channel is equally educational and like your style of teaching! You make simple points about what to focus in the get maximum contraction.
That shirt looks like a youth small
Elijah Maccalla it’s not a shirt... it’s a dri fit Nike compression
Haha you suck
I literally have the same shirt. same size.
and hes 2 times bigger than me
Lmao. I tried on my 7-year-olds shirt and that's how it fit on me. Idk how these guys dress like that, it is so uncomfortable.
Its really not necessary to wear that tight ass shirt
Being a former Marine Power Lifter and body builder. You know what you're talking about. Here's a good one for you. It's something I do at the end of my Chest, Tricep workout. I take a medium ball and place my feet on a bench. Make a diamond with your hands on the ball. Now press.... I do this when my muscles are learning my routine. Sometimes...you got to shock-em
You're absolutely amazing I truly loved this video, my fav workout are biceps & triceps, I really want to get a bigger arms,
Many thanks for your video much appreciate that
Now I know what my next step in "comb-over-ness" will be, cheers!
Your training partner? That dude has me rolling! He cracks me up.
Ross Dickerson
I haven't seen very many videos on here that thoroughly explain a workout like yours have. Hit bis and tris today, and I definitely felt like I accomplished something at the end. Great videos man, keep em coming!
love the background music "the watcher - dr.dre"
Big props for using The Watcher instrumental 💪🏽💪🏽💪🏽 dr. Dre still lives on
Someone should show him some Pete Rock or DJ Premier produced beats.
curls in the squat rack 😦
sounds difficult lol 😂
Saw it in my gym too....i got angry and started squating with the bicep machine ^^
Awes
I curl with a bench press barbell :D
Hahaha!
It's such a valuable video showing the way how to do right in each every exercises.. Thanks a bunch...
Close your eyes and u can hear John Cena's voice😅
Deybid Iribarren
Cause roids?
Deybid Iribarren no I hear the rock
I hear Simon Cowell
+When In Doubt, Floss It Out hahaha hellyeah
Yeah he is deff. not on juice he looks so natural people just talk out of their a** because they simply don't know the effort and dedication they put in.
Gorgeous man my respects and symmetrical !
This is better than ATHLEAN X dude, I mean, sure he's got some conditioning and ball biceps, but you beat him in explaining things and overall physique.
Subscribed
I agree he beats him in physique but keep in mind that athlean x guy is probably like 20 years older than this guy
Plus ATHLEAN X is natural
Helpful video for a novice like myself. I started lifting years ago in college but I really fell off the wagon and I am looking to get back to the basics. This video helped me a lot. I will be looking for more videos on your channel on how to train my arms, chest, legs, etc
Bro, 164k subs! Soon you'll be on 500k subscribers, epic channel! Really enjoy your videos, best on TH-cam! Shout out from Cape Town, South Africa. Keep them coming!
Russel Aitkenhead you weren’t wrong!
Dude you predicted the future pretty dam well right here...this man is almost at the big 1 MILL!!!
I'm also from South Africa but Port Elizabeth, nice to see a fellow South African on these videos :) do you make any content on Instagram or another platform?
@@RockHardFitness He got 1 mil now.
@@volkan9196 nice to see you meatheads can count 😂
Just a piece of advice . HGH and Anabolics can be taken with limited doses. I am a former Tennis Professional and after retiring have been in great shape. I just take the dose 2 times a week and the other 2 days some caffeine . So I am not 100% dependent and no side effects like loss of hair, mood swings and ups and downs . Lots of green and beets and carrots on days . And I have great energy and am 6-3 190 lbs and 37 years young.Key is swimming and biking as they keep you lean and long and your core is strong and back.
Born to teach. Nice advice
Tried leaning forward for the tricep pushdown to get a bigger hit and it works 100% really hit em hard. Thanks for the good advice Mike .It made a huge difference.
your muscle bellies are sick man,insane arms!
On the bench dip, i do something similar. So i do regular dips, then immediately get on bench and put a 60 lbs dumblell on my thighs do thay to failure then stop for a second take dumbell off then go again to failure. So its like a 3 exercises superset at the end of workout that produces a sick pump and definitely feel like a good finishing exercise to destroy muscle.
Damn bro nice chest
Did this full workout and my arm's were on fire! Definitely beneficial 💪🏼
Fuck dude im really asking myself if this guy Really is natural his body is just so good. But his knowledge is aswell. I gusse knowledge is power.
If you have to ask the question then really you already know the answer. He juices
a body like Athlean X is probably the best lean body you can get naturally.
fourtalons no it isn't lol😂😂
JTB Pred give or take depending on the individual, but also be aware that many natural lifters rely on some fat to give their size.
2:35 that cheeky grin xD
haha omg you guys are hilarious, and great eye candy :)
Also for heavy barbell curls do a slow eccentric movement as you are stronger on the eccentric movement which will produce more muscle breakdown, thus producing more "gains"
tell me you didn't curl in the squat rack.... XD
i libe big man like uxx.
This guy knows his stuff and he's easy to understand as he explains everything. Great stuff!!
outstanding info! thx for arms bro...
2:26 That’s real talk right there! 😂
This guy's physique is INSANEEEEEEE
This guy has one of the best body ive ever seen
2:27
Was that James?
I´m following all your advises and I feel the changes. First, I feel I'm working better each muscle and second, I have improved my technic. Please continue doing this videos for all the muscles. Greetings from Ecuador-South America.
Damn it what kind of Workouts was that my arms Literally gone paralyzed XD
One of the best bodybuilders on youtube!Focusing on the important things and giving the right advices!
Jordan Henderson got big
Refreshing to see a solid advice video with reasoning and science behind the workout, not just some 'bro' swinging lumps about and shouting. Keep up the good work.
curling in a squat rack 😵
There are only a select few videos i choose from with solid advice. Not too much detail, but enough for the person who already knows a little bit and wants to improve their form and increase mass. Thanks for the video. No work today so I am going to hit the gym early and get all access to the cable machines and try to get a good solid machine workout in with your advice. Thanks brother!
3:31
new meme approved!
Instrumental at the beginning is the Watcher. Great choice.
I wonder why this guy face look so familiar to me.He looks line Vanilla Ice in the face.Like a brothers.
Thanks for acting normal and explaining how the workout should be done, i subscribed.
The things you can achieve with a solid supplementation of vitamin T!
I'm always looking to get bigger and cut. I've watched a lot of videos and yours is perfect. Keep it up.
Yes guys this works. if you're on steriods. not saying this guy isnt knowledgeable but if you're not on juice this is too much and counter productive. to get big arms you need to do weighted chins/pull ups, heavy barbell rows but most importantly need to hit triceps as they make up most your arm. do exercises like dips, bench press, overhead press, close grip bench. bicep curls are actually the most pointless exercise if you want bigger biceps. you never see anyone with big arms without having a big back/shoulders. focus on other body parts and your arms will come. the best training routine for naturalls is full body 3x a week. increase your frequency, not your volume.
I'm 100% natural and I used to think the way you do. After a few years guess what was lagging behind? MY ARMS! Started doing curls and triceps extensions twice a week... guess what not lagging behind anymore? MY ARMS! You need to do isolation as well regardless if you take steroids or not... just the mail compound movements are not enough to get a proportional body development.
Tkay here from South Africa. I have watched every video of yours and I am inspired. From now on I`ll only follow you as a mentor or some one I look up to when it comes down to working so yeah Great Job!!!!!!
People who comment "this guy must be on juice".... Just clearly shows that you have no idea what your talking about and you don't know what hard work and a good diet is.. Plus good genetics lol
63jayking lol you don't know what you're talking about
63jayking. You are an idiot
I fucking love barbell curls, they're lush, I just make sure my wrists, elbows and shoulders are all in line and there's no pain or bother.
Oliver queen
Im at the gym and just tried this. Sadly i swapped close grip bench as first And swapped around on cable triceps and the bench one. However this shit burns. The biceps is crying now. Thanks man. My body needed q different routine
Doing curls in the squat rack.
In my gym you can get stabbed for that kind of behavior
Same. In my gym theres a young woman and she moans about everything and probably buzzes off it.
Awesome man thanks. Your an example. Will use all of this in the gym today.
He's not big enough to be on roids. He's small-jointed (tiny wrists) and doesn't look freaky.
Really ? Fucking Einstein commented
Really Helpful! Whenever Im in doubt your channel has all the answers and tips. Cheers Mike