Want Bigger Arms? Here's How -185lb Weighted Pull Ups, 300 lb Viper Press
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- เผยแพร่เมื่อ 3 ธ.ค. 2024
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I need arms like Brian...
Hahaha I need Legs like you, my friend!
I need both...
Hahahah time brother...it just takes time
Not related to this video, but I just watched your alternative strongman equipment video, called a local tire place and they have all sorts of tires to give away! Thanks again!
Absolutely! Just make sure you really want it (I suggest flipping it while you are there to make sure) because they won't let you bring it back!
You're one of those rare TH-cam gems who's not crazy known yet but will one day be right up there. Awesome content man.
Knukoo Bloods Puppy Son Bubbleboy Keys
Getting there for sure, only took a few years 😂
Such a shame that he’s had to deal with the health problems but I think his mental strength has been incredibly inspirational to many.
Are we just going to ignore that this guy just made those ropes go hyperspeed?!
Such an inspiration!
I've never seen anyone weigh over 240 pounds and do even close to that weight on the weighted pull ups!
I'm coming from alans chanel... just wanted to leave this comment to underline that this is a really good chanel that deserves more subscribers and views. there is a lot of Quality Content and ur strength is unreal. really looking Forward to watch all the Videos and the upcoming ones. Keep it going man!
Thanks so much for saying that! It means a lot, I am grateful for every subscriber I get...
Never seen on TH-cam a video with more than 1k views and with no dislikes
You deserve this little record, good contents and real quality videos
Hahaha thank you! I really appreciate that!
Once I started focusing on pull ups with my body weight and a high frequency of training my arms grew big and fast. There was very little to no direct bicep curls. I agree with this!
Yousef Shohayeb do you do wide grip pull ups or chin ups?
Any guy 200lbs+ doing high rep body weight or weighted pullups deserves respect IMO. Most guys in the gym doing pullups weigh 130-160lbs.
I'm personally happy to weigh 210 and do 35-45lb weighted pullups doing strict pause @ top, with slow negative to dead hang for 6-8 reps. Doing them w/so much added weight at 240lbs bw is crazy!
I agree. I'm 228 but I can do 5's with 45 attached on chinups. Not that impressive but I'm getting there.
I'm 215 and do 100 pull ups a day 35 lbs in a book bag sets of 10, this guy is strong man.
I saw Martins Licis doing pullups for sets of 10... and he weighs around 350lbs.
155lbs bodyweight 90lb chin up
I don't recommend dead hangs on pull ups or chin ups at all, they greatly reduce strength and rep count. 1:49 even this guy doesn't go to dead hang and he is massive.
Wow you are killing those ropes.
Thanks man, i move pretty decent for a bigger guy
Weighted hammer pull ups are definitely the go to bicep builder for me. But of course, it does not justify throwing the isolation out of the window. I do both and focus on progression overload and it is definitely paying off.
Gonna drop the curls and do more pull ups for sure
All about compound!! love it! This is a top, TOP channel.
rest...with battle ropes. I thought battle ropes were stupid. then I did them, died, came back to life, and now I think they're the worst thing ever. in a good way lol
Hahahah yea they definitely are a little bit challenging!
I'm aiming for a +bodyweight chinup, just 10kg to go. Couldn't agree more! Great advice.
man i just came across your channel, totally revamping my program, compound workouts from here on out.
I liked your comment about the hamstring tweak, I felt recently I could hit a PR with my squat, but my hamstring felt tight almost like I'd pulled it. I wanted to up the weight and go for it anyway but something in me slowed me down and I decided to play it safe. I'm glad I did, because in hindsight hitting a new weight, you just don't know how it will feel and accidentally overloading my hamstring could have caused an injury. It's frustrating to play safe because it feels like you're giving up, but hearing you talk about it makes me know I made the right choice, injuries are no joke! Sorry for the essay! Thanks for keeping it real, you inspire me! I really love your videos and you are a beast! :)
I’m 31 years old , lifted weights in my teens intull mid 20’s . Did nothing for approx 6-7 years when i was getting married and started with children . Now for some months on calisthenics at home did 2 months with bodyweight and later on just started adding weight when doing push ups , sit ups and pull ups and chin ups and I have to say I’m way stronger than in my lifting years as a teen and the biggest I’ve ever been . In my opinion and personal experience calisthenics works best and in shorter period of overall training time then when you’re lifting . And it doesn’t cost you nothing and easily done after a long day of work .
Came from Alans' channel. Definitely not disappointed. Really hope your channel takes off man!
That is awesome man, thank you so much or checking it out!
In the past I would do 10 sets of 10 on pull ups and would not be sore but since I started the weighted pull ups it's a different story lol. I'm new to your channel but I really enjoy the content.
Thanks so much Nick, I am glad you like it!
Really enjoying the videos. Grew up on this kind of training coming from a throwing background. Keep up the good work and stay strong!!!
I wiil have to agree w you on that. There is no need for bar curls or dumbell curls or any curl. As long as you are pulling the hardest. Same goes for triceps. Compound movements of heavy presses do the job. I do not have an isolated arms workout incorporated since i was in college. Great job man.
Awesome vid man. I did my cardio conditioning today.
Viking row challenge : 123 m you break however long it takes/ break is 53 pound KB swings
So 125 m/ 250 m/ 500m/ 1000m Never break for longer than 1:30 and only do KB swings for 30.
Feels like you walked out of a shower when you done.
Keep up the awesome work!
I like that a lot man, I will definitely have to give it a shot! Thanks!
love all your channels. packed so much with information and actual demo which makes it great to learn. one day i'd like to actually hire you for training.
Thanks for this video. Been telling my non-believer friends for a long time that they shouldn't have an "arm day" as much as concentrate on the big compound movements. The arms will come.
Worrying about biceps to show you lift is like trying to figure out if a car is fast by checking for racing stripes imo.
Came from Alan Thrall, watched a half dozen videos already and subbed. Keep up that work, man.
That is awesome man and i am going to keep telling people, but I think they just like doing their arms...Thanks for subbing man!
So glad I came across this channel I love it
Chin-ups/pull-ups and dips are the best way to build your arms
Great videos Brian, got tipped off from Alan Thrall and very happy to subscribe. Perfect mix of advice, bit of science, no bullshit and hint of humour 😉
Thank you
Thanks man!
Keep posting that quality content man! You deserve more views!
Thanks brother, hopefully they will come in time!
Awesome video! You could wrap the chain with pipe insulation or a pool noodle to cut down on the chain digging into your back.
I love tabata, I usually do it at the end of my workout and mainly core workouts. I think I'm gonna push myself to do more complex movements than assistance related exercises. thanks for the tips!
Sure thing man!
Alan thrall and kale beck sent me here! Do not regret it you have some awesome information man! Definitely subscribed and liked! Hope you did well at nationals!
Thanks man!
Inspiring.
Thank you. I am happy that I found you when not having many viewers on TH-cam. I just wanna see you grow.
You deserve it.
Sorry for my english. :-)
Thank you so much for saying that, it means a lot! And your english is great man!
Oh man!! Just heard Anberlin playing and got hyped!! Great choice Brian.
You put out great content!
Thank you so much!
Same! I haven't done direct bicep exercises in years.
same thing with me and my arms brian. my rowing is almost the same as my bench press, i do a lot of overhead presses, in almost every workout and in all my workouts i row as well, my arms arent really big but those 2 exercises gave them the size they have. i rarely, very rarely do curls, which even if i do is barbell curls but i dont do them anymore because i do the overhead row and bench press very frequently, which works just fine for my arms. i only have a rack at home and a barbell with lots of plates so i dont have the freedom of doing exercises on a machine, which is why i row every day. by the way, i want to let you know, with your tips, i improved my squats and my overhead and i watched your video on deadlifts and ill see what i can do, my max is 270kg i dont know in pounds. i really like your videos they are very helpfull. i also put the barbell on my traps and walk as long as i can, which really helps my squats go up and my calves get ripped. so thanks man and i see you have plenty of videos in your channell peace
That is awesome man, thank you so much for your feedback! And also thanks for supporting my theory on how to get bigger arms!
Hey Brian, I have a question about grip:
In one of your videos you mentioned you have broken your hand several times and that you also have nerve damage. I have nerve damage too, limiting my grip strength in my thumb and pointer finger. This makes it very hard to grip bars for semi-supinated rows and for farmers walks - basically neutral grip stuff. Have you had any problems with muscle imbalances and do you have any tips for dealing with the problems i've mentioned?
Thanks, love the videos
That was alot of weight you were chinning for a 244pound man. Tied 185 to your waist. I weigh 170 and I can only chin with 70 tied to my waiste. You humbled me greatly. But your success has put a drive in me to improve.
Awesome channel man, thanks for for advise... And I am one of those people lifting the 50 pound dumbbells for biceps.. I will be changing it up..
That's awesome Scott! You won't be disappointed!
Brian I know this video is old but this is really close to a total weight weighted pull up WR
I agree weighted pull ups is the way to go. Till this day and before I still would believe that pull ups and weighted would go perfectly to building a multiple target groups of muscles.
i love weighted pullups
Thank man, me too!
Badass workout video dude! Thank you for the tips
Damn this is a great channel. Even when Alan Thrall gets someone else to do a video for him it makes me happy haha
Thanks man, i'm glad you are here!
Gotta say I like some videos like this that are less memey from time to time compared to whats going on nowdays with the channel
Hey Brian I tryd this an it work,thankx for all the vidz
Cool thing about the pull-ups is that you can shift more focus to either the biceps or lats.
that's what I'm talking about about, real lifts performed for real strength in and out of the gym. subscribed.
Thanks so much Revan!
First vid I’ve seen of yours, like and subscribed!
You are a god my man, just found your channel, wish I did years ago 😭
Definitely doing weighted pull-ups now
They change the game man
It make sense if pull ups give size to the bicep. If squats does size to the quads which is a compound movement
That's pretty damn impressive! Great advice!
Just a beast man......freaking beast
Recently started doing some weighted dips and I think it is time to start adding in some weighted pull ups. I have a lot of roid monkeys at my gym (I do think steroids are awesome by the way) but they never do that kinda stuff. Just mostly deadlift, bench, some of them squat, but I don't think I've seen anyone even use the dip belt and it has been fun to kinda breakout and try something new. Currently almost up to 3 plates.
My question - should I be able to weighted pull up/chin up what I am doing with my weighted dips? I have always tried to keep my row and my bench roughly the same but I was kind of curious what you thought b/w these two exercises.
Dips are pretty much always stronger than pulls- when trained more or less equally
really enjoy the videos, thanks for the beneficia advice
180lbs @ 240 with that high of ROM is exceptional. I believe its pulling the bar to near the chest (high) ROM works the biceps more
I can attest to you, I haven't done curls or extensions in the last 5 years and strictly only did antagonist type exercises. Example OHP and Wide grip pull up. Flat bench and barbell rows, etc.
I liked your gym and your strength !
do you do calf raises?
Nah man, just heavy yoke walks, farmer's walks, keg carries. Stuff like that. No amount of calf raises in the word are going to put as much strain on your calves as a 1,000lb yoke walk my friend.
if you enjoy seated calf raises just do it
Brian Alsruhe what about a 4,000 lb calf raise?
Kavin Patel 8 hour calf workout
calf raises are idiotic waste of time
I dunno... The way I look at it, after my weighted chin ups, rows, and deadlifts are done, I usually feel like I can hammer out a few curls to further work my biceps which over time will allow me to do heavier chin ups, rows, and deadlifts. Making those lifts will go up will make my arms bigger, as you're pointing out. Same goes for doing a few measly tricep extensions or close grip benching after finishing the compound pressing movements.... what's the problem? Adding a few isolation arm exercises at the end of the workout will only help to further increase your compound lifts and vice versa, which will lead to bigger arms than if you were to only do one over the other.
I got my dip belt for like 15 bucks and was stocked! I love doing weighted pull ups. I've been doing one arm lat pull downs as well.
Right on brother, that's great!
Love your videos man and style of training. I’ve recently started to do more strongman type of training. You’re a great motivator brother, keep the videos coming.
Nothing burns my biceps more than doing chin-ups
Brilliant content as always 👌👌 hope Pavel has approved your swing form though 😂😂
What an amazing guy! Mad beast, you have my respect!
Great videos, Brian!
I've gotten back into the swing of things after about five years off from training (marriage, kids, etc.). I've changed-up my training philosophy since then and I'm sticking to all big, compound movements instead of messing around with any single-joint exercises such as flies, lateral raises, and as you mentioned -- curls! I just use them to warm up or to sometimes get an extra pump when I finish an important exercise. What also helped nudge me in this direction is that I now workout at home with a power rack and free weights -- no more gyms and their fancy equipment. Keeping things simple and primal, and I feel greater than when I trained bodybuilder-style.
Anyway, the reason I'm commenting is because it's very reassuring to hear someone like yourself dismiss those things too and think the same way I've started to -- I can see it works! I'd rather pull and push, and work everything, than waste time curling and extending.
You took the words out of my mouth!
The kettlebell swing of things
Came across your channel via Alan Thrall. Great stuff!
With the pullups being a neutral grip, I don't get it.
It's like you saying you can get another 90Ibs on top of a strict Press if you use leg drive. But here you call it a press with leg drive.
With the pullups though you call them .... pullups.
I can do a lot more pullups with a neutral grip than with a pronated grip. A pullup is always pronated grip in my mind.
Sure you're still using musle with the neutral grip but getting back to what I said at the start about not 'getting it' .... the pullup with a pronated grip mimics the bar path and grip of doing a press ... whether with LD or strict.
Keep up the great content. It looks to me like I have more videos of yours bookmarked than those of others, likely because we have the same obsession with lifting the most we can above our head and continuing to increase the amount.
I would advise against neglecting direct arm work. If you have a direct goal of growing arms, I'd go right after that goal. Sure arms get worked in compounds, and there are plenty of guys with good arms that don't do direct work. But the BB's with fantastic arms, they did direct arm work to get there.
capoman1 and they also did a shit ton of drugs..
I do lots of hammer curls on top of pull ups and rows ect.
I mainly do em to improve the size and look of the bracialis give the forearm that sweeping look.
At nearly 60 years old, my days of bent over rows are over. I do agree with you about the compound movements vs isolation lifts like bicep curls. They are a waste of time.
You have good ideas and you are funny. That's a plus.
That's awesome. I made my dip belt 1:1 the same way, chains+carabiners.
Definitely the most cost effective!
I used to do pullups like crazy and then did weighted pullups for a period of time when I didnt have a gym membership. It kind of blows my mind how much I progressed strength wise over the course of around 8 months back then, but my arms didnt grown an inch. They were literally the exact same size after. I dont really do weighted pullups anymore as Im about 40 pounds heavier but Ive never really found any method that has made my arms noticeably grow. My legs are literally the only part of my body that looks somewhat athletic, which is odd because they are also my weakest strength wise.
Do you switch grips every workout that has pull-ups in? Let's say 3xweek, do you do one workout pull-ups, chins the next and then neutral grip the next? Or do you prefer one type over the other? And why?
Does it matter how high or low the plates hang? think it makes much difference at all? mine hang to where the top of a 45 is just above my kneecap for reference. Thanks!
great video and tips 💥💪
Karate belt is awesome for weighted dips/ pull ups too
Those weighted pull ups were impressive.
Man, you are strong!! I' m glad i landed on your channel! 👍 what do you recommand if you have shoulder issues like impigement or capsule pain..? Lots of rotator cuf excercices.? Streching the internal rotating muscles? Are Dips a bad excercise ? Or could it be that i don't let the tendons rest enoug..? I hope you can help...
Thank you and I would would recommend doing your pulling exercises before your pressing ones, giant set style. Keep the movements in the same plane and do at least as much volume with the pulling as you do pressing. That solves most shoulder issues unless there is actual damage. I hope that helps a little bit!
+Brian Alsruhe thanks man! Appreciate it a lot.! I will always start pullin. ... Is it good to train everyday? I'm just addicted to training. I hate restdays.
Until weights get heavier, you can definitely train just about as much as you want. But once you get more advanced your CNS will need more time between exercises.
Damn you made those battle ropes move.
Thanks for all the videos and info...im 45 mins away. Would love to come to your gym.
your a friggin beast great lifts
2:04 - it definitely hurts just by listening to you describing the feeling of raw steel on your low back. I sure need a proper dip belt for my weighted pull ups - any suggestions?
Do you do any kind of coaching? Awesome videos by the way, a couple of your videos are more informative than most people's entire channel.
Absolutely man. I coach classes at my gym and personal train clients. But I also offer online personalized programs off my site www.neversate.com/merch/ if you are interested. I am also in the works of setting up some online personal training but I don't have all of the details ironed out just yet
Inspirational man..
Hi Brian!
First I want to thank you for your good job you are doing here.
I am a new visitor on your channel and I am impressed by your good content and your great performance!!
Keep going, because you are going to earn a lot of new subscribers!!!
But I have also a question: How often would you recommend doing pullups (or variations; heavy or bodyweight) per week to make progression.
Those are one of my hardest exercises to progress and I am not sure how to implement them into my program.
Greetings from germany and keep going. You're doing a great job!!!
Thanks so much man! Well I do all of my pull-ups either during my conditioning sessions or on my overhead press day. So i do them unweighted virtually every workout. But for progress i would do the weighted ones once a week. 1st at 10x3, second week, 5x5, 3rd 4x8 and then start it over again. I hope that helps!
Brian Alsruhe
Thanks very much.
I'll definitely try this one!
Sure thing man!
Awesome video, was wondering your thoughts on early morning workouts? It’s only time I can really get it in but it’s hard to eat before I hit the gym. Thanks
Weighted neutral grip pullups (like you're doing there) or weighted chin-ups? Which do you think is better for arm size and why? I'm currently doing weighted chinups so I'm curious.
I would say both man. But If I were just trying to get bigger arms I would probably choose semi-supinated or chins just because you have to use your arms more than in the pull-up. For me personally, I like the neutral grip version because I feel like I can move the most weight that way and it doesn't bother my shoulders or biceps. Hope that helps man
What program would you recommend for a beginner? Starting strength, Texas, or some variation? I love doing core too, I just don't know if it's taking calories from my big lifts.
Put a squat bar pad on the back of you chain for weighted pull up!
What about doing skullcrushers sometimes? I feel like it helps to improve pressing.
Yea man, i think direct tricep movements definitely help your pressing so i will throw them in as like a burn-out at the very end of a session. I just think that bicep curls are an absolute waste of time
Bri, it is so refreshing to find a very well informed strong man who doesn't rely on chemicals but rather is own brute strength to lift heavy ass shyttt! God bless brother and best to the Fam!
Carlos, NYC
New subscriber here through Alan Thrall... That's a really nice gym you have there!
Thank you! We are in Maryland, if you are ever in town, stop by!
Will do, I live in England but one day I plan on going to America to do a training/gym tour!
That sounds awesome man!
Aye, so far on the list, strength camp FL, untamed strength CA and yours...maybe a couple of others like super training etc... but these are the main ones
That sounds like an awesome trip man!
What size chain did you buy to make your belt? Just wondering because it looks a lot more cost efficient than just buying a pre made weight belt from a store. Btw love your videos and the different style of content you're putting out.
Thank man, I really appreciate that! I honestly couldn't tell you what size chain it is because i bought it like over a decade ago. Just go with a medium size because in reality, you are probably not going to put much more than 200lbs on it, so just about any size will do. Go with a cheap medium sized and you will be set for the rest of your life.
Hey Brian, just stumbled on this video. It seems the weighted pull-up world record is currently 230 lbs. I'm not sure how your prone grip pull-ups are, but your neutral grip pull-ups are pretty up there. If it were something you cared to do, you could probably take that record with a little specialized training.
Yea man, a lot of people have told me that I could probably make a run at that, but honestly it doesn't really matter much to me. I may do it one day just to say I did, but it holds little appeal to what i am trying to do right now brother.
Yes! Maryland
I have long felt that doing any sort of biceps specific work, if you're doing a lot of lat work to help with your deadlift, is kind of superfluous. It's reassuring to see someone else think so too.
Never watched you before .. like your straight up explanations and your right, keep it basic , keep it strong, keep it big and forget the fiddly crap ............ only give you injuries anyway ........ will watch out for more vids , ta phil
That is awesome man, thanks for checking some of them out!
Is viper press a good exercise for an intermediate lifter?Also can i perform it with a regular bar or dumbells?(or any other alternative?)