1. Supersets 0:44 2. Progressive overload 2:40 3. Diet (calorie surplus) 200-300 cal on top of your maintenance intake. 4:25 4. More frequent arm training (2-3 times per week) 6:50 5. Sleep 8:20
EXCELLENT VIDEO! Been lifting for years. Some videos like this give incorrect information. This video has excellent information and tells you the correct way to build muscle as fast as possible.
This is a very excellent and brilliant video bro telling about this topic and about 5 step to grow our arms fast and keep it up and keep training hard and be strong always and stay healthy and be happy always but never give up on your dreams
In my training these days I'm doing low rep sets. 2-5 rep range typically, but for curls I'll go up to 8 reps but I typically like doing barbell curls with 2-5 rep range. Low rep ranges still build muscle hypertrophy too, not as much but still are building it.
Superset is doing one set each for opposing muscle groups - bicep/tricep, or chest/back. Doing two sets for the same muscle group is called extended set.
Same muscle group every 5 days works best for me ( Mon Sat Thur Tue Sun Fri Wed Mon ) I come back stronger EVERY time. 5th year training, 1885 workouts. Resistance bands and pull up bar almost exclusively. 6'1 208 lbs waist 32"
What about when you're doing a full body workout? That's something I believe you've actually promoted on this show and I started doing it a few months ago I typically finish my workout with arms but because I'm doing it three four times a week, I only do maybe five sets for biceps and five sets for triceps How many times a week are you doing this super set bicep workout?
You can follow this regardless. Just cut down a little on the sets for other muscle groups on one of the days, so you have a little bit more energy left for the arm exercises. It isn’t beneficial to do the biceps last, every time. When you’re already beat.
You're doing same workout I do. My reasoning was it is similar to the training I did in the military. I've had the best growth ever with that approach. I think I'll give this routine a spin n see how it goes.
One of the most important point when it comes to train your biceps is not to overtrain. Doing a lot of isolated biceps exercises twice a week can be deleterious. I tore my right biceps long head proximal tendon because of the same mistake. So please be extra careful. Moreover please avoid taking medicines which are harmful for your muscle tendons(Fluoroquinolones) while working out heavy.
@@SuperMrAndersen being a doctor I do see patients with rhabdomyolysis leading to acute kidney failure but mostly it's related to unaccustomed heavy workouts mostly legs.
@@irfansheen5362 Your patients are lucky - they have you as a doctor. Here in NY two days after workout I came to ER with huge biceps and told doctor - I have Rhubdo. She said - no, it's a spasm and sent me home. When two days later it got worse - doctor checked blood test in ER and was surprised that I could get to hospital myself 🤦♂
just did this plan day one and my left shoulder feels almost injured. i think i used too much weight and improper technique for the dumbbell behind the head triceps extensions exercise. will 100% go back and do it more carefully next time. thank you so much though and remember guys... stick with it!!!
What if I don’t have time to train each muscle group twice a week? I have a full time job, wife, kids and a house to maintain. What’s the best way to stay fit without unlimited workout hours?
You can do full body workouts using compound lifts with a barbell. And just go 3 days a week. A hour a day. What's recommended in this vid. Is just the optimized and fastest way to get noticable results. If you have the time for it.
Great video man! Could you please make a video about how to find out (one rep max)* at most compound exercises? I’m trying to work out 2-3 times a week and want to follow a 3 days split program that is based on 1 rep max 70% but not sure how to find out my 1 rep max🤦♂️
So basically do some pump exercise for extra inches? Pump feels good for sure. I mostly do strength exercise sometimes mix pump workout once a week to rinse inside my muscles hehe
What makes these supersets superior to normal straight sets taken to or with 1 to 2 reps to failure? I understand the alternating supersets in that it saves time. But i dont get the ones where you for example go from one bicep exercise to another one
Im just wondering why not superset biceps with triceps? Usually a superset doesnt involve 2 of the exact same muscle group. Whats the benefit of doing a hard set of curls then immediately follow up with a basically fluff set to failure? It seems to me that if you superset biceps and triceps in your super sets you'll be more recovered when you start again, meaning you can lift heavier and longer which gives a better stimulus. I could be wrong, ive just never heard of your method being better personally.
You're thinking of antagonist supersets. Supersets focusing on the same muscle group focus more on metabolic stress and muscle damage... You can kinda think of them as a dropset where instead of just using a lower weight, you are using a lower weight and focusing on the muscle a little differently.
@@userunknown1578 protagonist superset could be coined here if we're utilizing the same set of logic, lol both are supersetting but one is opposing muscle groups (antagonist) and one is same muscle groups (protagonist)
I get pain in my elbows doing skull crushers or lying tricep extensions. Is there a tweak to the exercise I need, or is there another exercise substitute? Thanks
People don't know how lucky they are to get this level of instruction. Thirty years ago you couldn't find this info in one place. You'd have to gather it from different as fuck resources as time went on.
10 month’s I decided to go back to the gym and get back on it at 35 yrs old I started with size 17inch arms 10 months later just measured last week I’m at 19 1/2 been working arms 3 times a week or minimum 2 days.
I do three day a week full body as well. Monday, Wednesday and Friday. I would add these two arms days on a Tuesday and the second on Saturday. This is what I do. Hope this helps
But then you’re working your arms 5 days a week total - since you’d be doing compound lifts MWF. Are you doing arm specific exercises MWF, or just T and Sat?
@@Capadona40 I am only doing compounds MWF. Was just wondering if I could do three or four sets of one arm exercise on Tuesday and Saturday so I get a bit of direct arm work. Or would this be overtraining?
I have a question. Im trying to get tone and bigger muscles but i have a little gut that im trying to get rid of. Im working out everyday and drinking water only but im trying to find the right foods. Ive been eating healthy choice frozen meals and lean cuisine that have 20 + protein. Am i doing the right diet or is that bad?
Stop eating frozen food and cook your meals. Eat whole foods. You'll get way more protein cooking some hamburger meat or steak/eggs etc then a cheap frozen meal. You'll feel more satisfied also.
Start with pushups standing while leaning on a wall or table. Once you’re able to perform those really well go to modified pushups (upper body normal, lower body on knees but back and butt still straight). Once you’re doing those really well then go to normal pushups. It could also help to lay down and push some low weight dumbbells in front of you (dumbbell press).
Yes. But im wondering can you have two dedicated arm days as this channel suggests, and still do full body 3x week. That would be working arms 5x given 3 days of compound movements
I needed this, and guess what? God blessed me with an answer exactly after I needed the info, which is literally after a day😂. I was thinking about arm growth fast yesterday but the channels were low quality and I don't trust channels that easily, so after seeing this I was super happy❤.
How do we incorporate 2 dedicated arm days if we’re doing full body 3-4x a week? And I imagine we would not do arm specific exercises on the full body days anymore
According to the macro calculator at 5'8" & 180lbs, I have to eat 230g+ of protein. How do I get all this protein in if my 30g protein meals leaves me feeling very full?
Wrong… don’t listen to that calculator. I’m about 5’9”/5’10” at 180lbs. So, here’s what you should be aiming for if you’re after a certain (g)gram of protein per lb. Since we are roughly the same weight: •0.7grams of protein /lb = 126grams •0.75grams of protein /lb = 135grams •0.8grams of protein /lb = 144grams •0.85grams of protein /lb = 153grams •0.9grams of protein /lb = 162grams •0.95grams of protein /lb = 171grams •1gram of protein /lb = 180grams
Question, why when I add the calories from protein, carbs and fat doesn’t give me the amount of calories per day that I should be consuming? Isn’t supposed to give you the same amount? I am 149 LBS my maintenance cal is 2235 but with a 300 cal surplus it’s 2535 cal per day. I’m doing 1.2 grams of protein per body weight which it gives me 178.8 grams of protein per day. 178.8 x 4 = 715.2 cal from protein 715.2 - 2535 = 1819.8 cal left to be divided into 2 = 909.9 cal (as instructions in video) and then find fats(divided by 9) = 101.1 cal and carbs (divided by 4) = 227.47 cal. Here’s where my question arises, if I add the cal from protein, carbs and fats doesn’t give me 2535 cal as my calorie surplus it’s supposed to be 🤔
Will a 5 sets/5 reps heavy weight be better than the old recommendations of 3 sets/10-12 reps? Not just arms but lifts like bench,weighted squats/deadlifts,rows and lat pull downs for newbies ? Ohh and 90 seconds rest or 3-5 minutes rest ? With high sets/low reps, I feel like I can lift heavier
No need for high-intensity or heavy weight, especially on small muscle-groups. As usual, focus on the 20 rep-range (with good form) and increase the weight when you do more.
they're not great for the simple reason that 80% of the force is expended in only like 20% of the range of motion, full muscle growth depends largely on consistent tension in both the concentric (flexing) and eccentric (un-flexing) phases better options are skull crushers/french press, overhead cable extensions, and rope/bar cable pushdowns
I have a daily cycle where I spread out primary vs secondary muscles. Day 1 - Chest (uses triceps), Day 2 - Back (uses biceps). Day 3 - Shoulders. Day 4 - Biceps and Triceps. Day 5 is legs, then repeat the cycle witch Chest again the next day. Is that a good way to activate the muscles multiple times in a week?
1. Supersets 0:44
2. Progressive overload 2:40
3. Diet (calorie surplus) 200-300 cal on top of your maintenance intake. 4:25
4. More frequent arm training (2-3 times per week) 6:50
5. Sleep 8:20
I don't want to die to grow my arms!
@@constablekohler 😂😂😂
Yes. You'll be wanking alot less after that workout. 😂
Thank you
God bless 🙌 ❤
So far one of the most detailed explanations for building muscle!!!
EXCELLENT VIDEO! Been lifting for years. Some videos like this give incorrect information. This video has excellent information and tells you the correct way to build muscle as fast as possible.
Don’t agree with progressive overload on arms. Found mine grew when I lightened up the weight and didn’t go so heavy.
@@JR2K80 Are you doing more reps? You’re still doing progressive overload, then. 🤣
@@Xerxez22 no I just do one rep
@@JR2K80I only do 0.5 of a rep, then I'm good
Some tips for calves training?
This is a very excellent and brilliant video bro telling about this topic and about 5 step to grow our arms fast and keep it up and keep training hard and be strong always and stay healthy and be happy always but never give up on your dreams
Thanks for these great tips! 🙏🏻
In my training these days I'm doing low rep sets. 2-5 rep range typically, but for curls I'll go up to 8 reps but I typically like doing barbell curls with 2-5 rep range. Low rep ranges still build muscle hypertrophy too, not as much but still are building it.
BEST thorough vids on TH-cam, THNX Max!!
Superset is doing one set each for opposing muscle groups - bicep/tricep, or chest/back. Doing two sets for the same muscle group is called extended set.
I love this channel!
Great job!!!
Nicely put, thank you
Can you make a video explaining why one arm muscle gets bigger then ther other?
Nice my bro 💪🏻💪🏻🔥🔥🔥
Classical guidance sir thanks 👌👌
Max is a fitness genius!!!
Thank you so much!
i like this kind of routine info, looking forward to other muscle parts
Starting this routine today thanks
I’m adding all these ideas to my workout list 👏🏽👏🏽
Thanks for sharing 🙏🏾
I honestly don’t work out my arms just a ton of pull ups and dips and my arms are jacked. Been consistent for about a year straight
Same here. Weighted dips and weighted chinups
makes perfect sense because pullups go heavy on the biceps and dips go heavy on the tris
That's been my workout regiment for years, and its worked very very well. Legs not so much, but I didn't actually say that(;
@@useyourbrain6937 do bulgarian split squats at home. One leg on the couch. Best exercise
Same muscle group every 5 days works best for me ( Mon Sat Thur Tue Sun Fri Wed Mon )
I come back stronger EVERY time. 5th year training, 1885 workouts.
Resistance bands and pull up bar almost exclusively.
6'1 208 lbs waist 32"
I love what you're doing here max!
Pls talk about the Hand stand push-up
0:03 Yay, I have above average arms
Does he mean flexed or unflexed?
Great video! Question: how many days a week should I do these super sets?
Iam ready sir,💪💪💪💪💖💖💖
Thanks 💪🏾😎
What about when you're doing a full body workout?
That's something I believe you've actually promoted on this show and I started doing it a few months ago
I typically finish my workout with arms but because I'm doing it three four times a week, I only do maybe five sets for biceps and five sets for triceps
How many times a week are you doing this super set bicep workout?
You can follow this regardless. Just cut down a little on the sets for other muscle groups on one of the days, so you have a little bit more energy left for the arm exercises. It isn’t beneficial to do the biceps last, every time. When you’re already beat.
You're doing same workout I do. My reasoning was it is similar to the training I did in the military. I've had the best growth ever with that approach. I think I'll give this routine a spin n see how it goes.
Love it
that’s for giving me a work out to do👍
If i don't have barbell or a bench only dumbbells is the others that will work? Thanks friend
can u do a vid on d-bol max
Arm day tomorrow going to give It a good
This channel is so fucking good. How do you do it?!
Hii bro how to increase in muscle dhruva movie
Hi guys,
Please share fast 3-4 months muscle building workout and diet plan for beginner.
I want to build body muscle fast and bulk up.
Thanks
One of the most important point when it comes to train your biceps is not to overtrain. Doing a lot of isolated biceps exercises twice a week can be deleterious. I tore my right biceps long head proximal tendon because of the same mistake. So please be extra careful. Moreover please avoid taking medicines which are harmful for your muscle tendons(Fluoroquinolones) while working out heavy.
i also got a Rhabdomyolysis when overloaded biceps, which is life threatening
@@SuperMrAndersen being a doctor I do see patients with rhabdomyolysis leading to acute kidney failure but mostly it's related to unaccustomed heavy workouts mostly legs.
@@irfansheen5362
Your patients are lucky - they have you as a doctor. Here in NY two days after workout I came to ER with huge biceps and told doctor - I have Rhubdo. She said - no, it's a spasm and sent me home. When two days later it got worse - doctor checked blood test in ER and was surprised that I could get to hospital myself 🤦♂
So is this workout good or not? Should I do these workouts twice a week?
@@sehajpreetsingh6798 this workout is really good but be careful when you're doing isolated biceps exercises don't go heavy.
Hmm, this is interesting. Will give this a shot.
Can you just do more reps other then putting more weights on the bar for progressive overload?
Very nice👍👌✌️
Gravity great transformation bro
Great
just did this plan day one and my left shoulder feels almost injured. i think i used too much weight and improper technique for the dumbbell behind the head triceps extensions exercise. will 100% go back and do it more carefully next time. thank you so much though and remember guys... stick with it!!!
Do you recommend the same for women? I’m trying to grow my biceps/arms. Thanks!
How many times weeks u train ur arm to get big
What if I don’t have time to train each muscle group twice a week? I have a full time job, wife, kids and a house to maintain. What’s the best way to stay fit without unlimited workout hours?
Go to gym at least twice a week you can make time if its important to you
You can do full body workouts using compound lifts with a barbell. And just go 3 days a week. A hour a day. What's recommended in this vid. Is just the optimized and fastest way to get noticable results. If you have the time for it.
Great video man! Could you please make a video about how to find out (one rep max)* at most compound exercises?
I’m trying to work out 2-3 times a week and want to follow a 3 days split program that is based on 1 rep max 70% but not sure how to find out my 1 rep max🤦♂️
Which software do you use for making thumbnail ?
So basically do some pump exercise for extra inches? Pump feels good for sure. I mostly do strength exercise sometimes mix pump workout once a week to rinse inside my muscles hehe
💪🏽🤠🇺🇸 Supersets are the way to go
What makes these supersets superior to normal straight sets taken to or with 1 to 2 reps to failure? I understand the alternating supersets in that it saves time. But i dont get the ones where you for example go from one bicep exercise to another one
Exactly, for me doesn't make sense if you workout to failure and then superset the same muscle.
Bro make a whole
7 days workout for building muscle for skinny guys. Please make a full body workout plan sir we need it. ❤❤
Im just wondering why not superset biceps with triceps? Usually a superset doesnt involve 2 of the exact same muscle group. Whats the benefit of doing a hard set of curls then immediately follow up with a basically fluff set to failure? It seems to me that if you superset biceps and triceps in your super sets you'll be more recovered when you start again, meaning you can lift heavier and longer which gives a better stimulus. I could be wrong, ive just never heard of your method being better personally.
You're thinking of antagonist supersets. Supersets focusing on the same muscle group focus more on metabolic stress and muscle damage... You can kinda think of them as a dropset where instead of just using a lower weight, you are using a lower weight and focusing on the muscle a little differently.
@@userunknown1578 thank you for the clarification. I assumed those were the "standard" super sets.
@@userunknown1578 protagonist superset could be coined here if we're utilizing the same set of logic, lol
both are supersetting but one is opposing muscle groups (antagonist) and one is same muscle groups (protagonist)
Question.
Could I superset a bicep exercise with a Tricep one?
I get pain in my elbows doing skull crushers or lying tricep extensions. Is there a tweak to the exercise I need, or is there another exercise substitute? Thanks
Do standing triceps extension instead. By standing the pressure will be shared legs as well
You could try dumbbells instead of bar
Neutral grip
People don't know how lucky they are to get this level of instruction. Thirty years ago you couldn't find this info in one place. You'd have to gather it from different as fuck resources as time went on.
A gym is a place where fat is burned and pride is earned.
10 month’s I decided to go back to the gym and get back on it at 35 yrs old I started with size 17inch arms 10 months later just measured last week I’m at 19 1/2 been working arms 3 times a week or minimum 2 days.
Could you please tell me in what way you trained ypur arms brother.🙏
Thanks again Max as always great information. I am doing three day a week full body, how do I fit this arm workout in? Any advice would be great
I do three day a week full body as well. Monday, Wednesday and Friday. I would add these two arms days on a Tuesday and the second on Saturday. This is what I do. Hope this helps
@@Mannycreated thank you very much I was hoping this is what I could do
But then you’re working your arms 5 days a week total - since you’d be doing compound lifts MWF.
Are you doing arm specific exercises MWF, or just T and Sat?
@@Capadona40 I am only doing compounds MWF. Was just wondering if I could do three or four sets of one arm exercise on Tuesday and Saturday so I get a bit of direct arm work. Or would this be overtraining?
WOW!👍
I have a question. Im trying to get tone and bigger muscles but i have a little gut that im trying to get rid of. Im working out everyday and drinking water only but im trying to find the right foods. Ive been eating healthy choice frozen meals and lean cuisine that have 20 + protein. Am i doing the right diet or is that bad?
Stop eating frozen food and cook your meals. Eat whole foods. You'll get way more protein cooking some hamburger meat or steak/eggs etc then a cheap frozen meal. You'll feel more satisfied also.
What about recommendation if you have asthma. If my breath gets to heavy and heart rate my asthma acts up.
How much would you stick to budget if you dont want to go to the gym
Will this work for men over 50
I cannot do push-ups that well. Does doing close grip push-ups while kneeling give the same result?
Start with pushups standing while leaning on a wall or table. Once you’re able to perform those really well go to modified pushups (upper body normal, lower body on knees but back and butt still straight). Once you’re doing those really well then go to normal pushups. It could also help to lay down and push some low weight dumbbells in front of you (dumbbell press).
Is it okay to have one day where u do supersets with arms and then Two days where u train push pull, and train bicep and triceps thoose days?
Yes. But im wondering can you have two dedicated arm days as this channel suggests, and still do full body 3x week.
That would be working arms 5x given 3 days of compound movements
I needed this, and guess what? God blessed me with an answer exactly after I needed the info, which is literally after a day😂. I was thinking about arm growth fast yesterday but the channels were low quality and I don't trust channels that easily, so after seeing this I was super happy❤.
How do we incorporate 2 dedicated arm days if we’re doing full body 3-4x a week? And I imagine we would not do arm specific exercises on the full body days anymore
According to the macro calculator at 5'8" & 180lbs, I have to eat 230g+ of protein. How do I get all this protein in if my 30g protein meals leaves me feeling very full?
Wrong… don’t listen to that calculator.
I’m about 5’9”/5’10” at 180lbs.
So, here’s what you should be aiming for if you’re after a certain (g)gram of protein per lb. Since we are roughly the same weight:
•0.7grams of protein /lb = 126grams
•0.75grams of protein /lb = 135grams
•0.8grams of protein /lb = 144grams
•0.85grams of protein /lb = 153grams
•0.9grams of protein /lb = 162grams
•0.95grams of protein /lb = 171grams
•1gram of protein /lb = 180grams
@@alexbasha0508 Don't abuse the equals sign.
Question, why when I add the calories from protein, carbs and fat doesn’t give me the amount of calories per day that I should be consuming? Isn’t supposed to give you the same amount?
I am 149 LBS my maintenance cal is 2235 but with a 300 cal surplus it’s 2535 cal per day.
I’m doing 1.2 grams of protein per body weight which it gives me 178.8 grams of protein per day.
178.8 x 4 = 715.2 cal from protein
715.2 - 2535 = 1819.8 cal left to be divided into 2 = 909.9 cal (as instructions in video) and then find fats(divided by 9) = 101.1 cal and carbs (divided by 4) = 227.47 cal.
Here’s where my question arises, if I add the cal from protein, carbs and fats doesn’t give me 2535 cal as my calorie surplus it’s supposed to be 🤔
Contract your muscles after every set for 15 secs too
Im ready!
Can I grow 3+ inches on my third leg?
Bruhh lmao
Above the 14.5 inches average dudes... rest of the movie is optional for me... made my day
Hi, I'm fourteen years old. Do you think it would be good for me to go to the gym and if it's good, what kind of exercises should I do?
Adding 3 inches to your arms “fast” is wild
Read the title wrong and clicked so fast
I've seen some women with bigger biceps than men without doing any weight lifting training their entire lives
Indian actor Hritik Roshan in the video
I bet I can get arms over 14.5" just be eating more cake. Who needs lifts when cake does the trick!
Will a 5 sets/5 reps heavy weight be better than the old recommendations of 3 sets/10-12 reps? Not just arms but lifts like bench,weighted squats/deadlifts,rows and lat pull downs for newbies ? Ohh and 90 seconds rest or 3-5 minutes rest ?
With high sets/low reps, I feel like I can lift heavier
No need for high-intensity or heavy weight, especially on small muscle-groups. As usual, focus on the 20 rep-range (with good form) and increase the weight when you do more.
I've heard Kickbacks aren't affective. What's your thought?
they're not great for the simple reason that 80% of the force is expended in only like 20% of the range of motion, full muscle growth depends largely on consistent tension in both the concentric (flexing) and eccentric (un-flexing) phases
better options are skull crushers/french press, overhead cable extensions, and rope/bar cable pushdowns
Y'all should turn this into a workout you can follow to music. For new lifters, it would be hard to remember all this.
Is that 14.5 inches flexed or just normal?
I'm actually wondering if my gym bro is trying to kill me with all that "Keep going at it" yelling at me 😢
how fast?
12 reps do work
💪💪💪💪💪💪💪💪💪
Chin ups. Personally, I haven't found anything better than those, once I was actually able to do them.
I have a daily cycle where I spread out primary vs secondary muscles. Day 1 - Chest (uses triceps), Day 2 - Back (uses biceps). Day 3 - Shoulders. Day 4 - Biceps and Triceps. Day 5 is legs, then repeat the cycle witch Chest again the next day.
Is that a good way to activate the muscles multiple times in a week?
I'm currently at 264 lbs. So my maintenance calories is 3960? This seems a bit much..
amazing exercises, just one thought...you dont train to attract girls bro, you train to stay fit both physically and mentally
Some people train to gain confidence. some train to lose fat. Everyone have their reasons
count my calories and do what lol naah mate i just eat when im hungry.
the same video but with bodyweight exercise would be amazing
I don't know what to do I'm doing dips with 50 lb weighted vest and curling 100 lb on a straight bar and my arms are tiny
How much u weigh
@@Derekscott_ 170lbs
@@michael7144 how tall
@@Derekscott_ 6 feet, keto
@@michael7144 get to 185 and your arms will look bigger
natural (16 inches) arms😇Time to tone them
Dont get stuck. Get micro gains to break through those plateaus
Have you got any exercises on how to get more muscle on your penis?
Also you DON’T need to rest 2-3 mins in between sets. 60-90 mins is long enough.
😂😂😂