Toning & Building Muscle : How to Define Your Arm Muscles

[alex85163alex85163]

i wanna be like hulk jejeje

[bigbearz88]

wow listening more to this guy talk, the more motivated you get to working out

[Aji2358]

Hey, how do you start your daily routine in order to not feel weak or tired? (I've been getting lazy and when I start exercising I fell weak and dizzy any tips?) Thanks

[MythicSageV2]

5 people are paralyzed...

[the150rider02]

his vocal cords are probly stronger than my arms

[Aji2358]

Even when your arms are pure muscle well you still have some fat on your lower arms? Like if you were to pinch it will you still be able to grab some fat?

[easystreet1991]

@Aji2358 no you shouldn't you need to tone your forearms there is a video on the right that has tips on how to do that =)

[1VirSUS1]

Exelent teacher!

[AldirTWCspammer]

@compaqnicholas it's a pretty long stretch for a typo

[AldirTWCspammer]

@compaqnicholas in any way science...? I think at your age you should be focusing more on learning your own language than working out, kid.

[applespelonker]

omfg thank you I've been doing the hammer lift forever now i know thank you very very much

[killerkhan9]

@compaqnicholas Your too young there is no point of working out, Wait till your 18 I'll reccomend doing weights at 21.

[Evilsator]

@killerkhan9 working out is introduced to many at a young age due to junior high and highschool sports, im 17 and ive noticed major muscle growth in the last year, only creatine and protein as well.

[iArturoLP]

you should make a video of how to get that voice... :P

[S65606]

i would hate to get into a fight with this guy

[MrDanielMajid]

who agree this is a real expert?

[arviagent13]

These videos are so helpful. I was wondering why my bicep was peaking rather than thickening. It's also very intriguing that all these workouts can actually be done with just buying weights. Don't have to use all this freakin equipment that you see.

[ngheomalao]

awsome haha



[CarnivelNinja]

Would this evan work for teenager's?

[arviagent13]

@CarnivelNinja: Unless your not human, there is no reason why it should not work.

[ILoveasiansnick]

Thank you for the tips

[TheKale808]

this guy's voice is epic

[abulzuze]

Thank you so much for explaining the exercises for each part of the muscle, respect for this man.

[KieroTakoBell]

is the voice that keeps you paying attention

[altenburg423]

Epic voice, lovin it..Great vid too.

[MrRuRu42]

he runs out of breath fast haha

[fenceman456]

this guys is great ,he stresses in every video about your diet he knows exactly what he is talking about thanks dude ur a good guy

[luisfilipecaldeira]

Thanks men

[Cheater1231000]

My english isnt very good to understand all sentences, so tell me please how to use the exercises, i mean once a day and relax with that 2 days, than again ?

[arviagent13]

@Cheater1231000: Hey dude. What I would do is 25 reps 4 times a day. If you cannot do that, do like 25 repetitions two times of the exercises he has shown and do it every other day. Whatever you do, if you are feeling like it is not burning anymore, increase the repetition. Good luck

[Cheater1231000]

@arviagent13 thank you very much

[BabyGsus7]

it worked thx popeye!

[TheLittlePurpleBow]

i am so fortunate to have found this guy!! he needs to become more popular xD

[delgadohoss]

Dude I so wish you worked out of Los Angeles. Your knowledge of fitness surpasses all the personal trainers I have encountered.

[vreaulamatah]

this is the most detailed workout i've ever seen.Best ever.



[DismemBERment98]

is it ok to workout like this at 13 but with lighter dumbells???

[Bmwood121]

@DismemBERment98 at 13 do not overdue yourself. your metabolism is still probably high and you will not see the same result in weeks....this may take years for you to develop (in my case it did for example from the age of 16 *125lbs* to the age of 18 *177lbs* and now at the age of 25 now that my metabolism has matured i am at *198lbs*.) keep in mind it took me two and a half years on a good diet at a young age like yours to develop a six pack. dont over do it.

[lazer1235]

ITS THE REAL LIFE DUKE NUKEM LOOOL

[San1995007]

how many times do i have to do both the bicep exercise?is it twice a week?

[swarrior80]

after watching your vids im rdy to make a workout routine..

what about diet?

[ADZKoncept]

I broke my writs last year so on my left hand it only turns 30 degrees I cannot curl a bar and it's extreemly difficult to curl dumbells correctly

Any tips?

[sportsfiend12]

@ADZKoncept use resistance bands and do chin ups, dumbbells are too risky if uve broken ur wrist before

[DanielDaHobbledehoy]

ok, how many times do i do it? like.. 10-25 curls? ya know? how many?

[JaySLickTwinZ]

@DanielDaHobbledehoy

for Strength 1-5 Reps

For hypertrophy (Muscle Growth) 6-10 reps, I aim for 8 making my 8th rep my failrep.

[Bmwood121]

@DanielDaHobbledehoy its all about what your looking for. now i will tell you do NOT hurt yourself! get a repetition (good burn in the muscles but not too much) and rest, i recommended quickly switching to a different muscle groups and then switching back and only working out for a hour and a half each day and like the man said watch your diet. and i say switch quickly because you do not want your muscles to get to relaxed with the same repetition, by doing this you will gain more tone.

[freddys93]

man this guy is so cool

[MartinCosy25]

Very clear advice. excellent 

[limauze]

this guy is cool

[bigcheesy95]

theres a nose exhale after every word. thats whats makin it sound like that.

[demonicsyndrome]

I WONDER IF THEYD MAKE A POPEYE MOVIE...SURE KNOW WHOS GONNA ACT IN IT XD

[alooy400]

dude ur arms r awesom



[bulleuston76]

So true bout the diet, how many of us are muscled up but chubby!!!

[DRF15H]

@bulleuston76 I know what u mean man, but i think its a teenaged thing, i mean dunno 'bout you, but I have pizza atleat once a week, and thats not part of this, I can feel my abs but theres liek the tiniest layer of fat above it that just wont let it come out. Thats the only thing, and that diet is the difference between a big guy and a ripped guy.

[bulleuston76]

@DRF15H Absolutely! WE all know that the donut tastes so good but makes the abs just stay hidden that extra bit longer!

[DRF15H]

@bulleuston76 I know what you mean, ive cut the doughnuts and everything out, its just that odd day when im really hugnry and i have no other food, I eat soemthign else and thats whats throwing me off i think, i can actually feel them they just wont coem out, ive been trying to actualyl get them to show for 4 months now.

[davetaylor65]

Bow to your sense!

[Lcnacosta]

Great video! Thanks for putting it together!

[zerofabian]

napoleon dynamites rex-kwan-do!! lol

[TheChupacabra666]

i love this guy ahahah

[mlj2577]

cool

[indian838]

i think this guy is the only good expert village guy they have. other than the rest of the people

[link10304]

the bicep curl im' about 163 pounds 74 kilos i do it with 7.5kg each hand and i do 4 sets of 15 is that what i should be doing or should i go higher i dont feel my arms burning but i do stuggle when i do the workout although i complete it successfully one thing that throws me off in the gym sometimes is when a guy comes in and dosn't look strong at but lifts much heavier than me.

[qo1o4262UYA]

@link10304 how much is 7.5 kg 15 pounds or something if thats what ur doing you not doing enough increase to 20 to 25 pund as it gets easier increase the weight.

[link10304]

@qo1o4262UYA thats what ive been doing im using 12 kgs mking progress im up to 80 kg now still tho same thing with the peck work out i do like a bench press with two dum bells but i dont feel anthing in my pecs its usely my tricepts no pain i wonder of im doing it right and if the workout is supposed to hurt

[paratrooperOC1992]

this guy knows his stuff

[georgecarra]

THANKS MATE 

[Afonsocool23]

nice thx to this guy im gonna b a killing mchine lol

[Varlos01]

REX KWON DO!

[RelegasianChaos]

How long and how many??? I don't want to get RIPPED, I'm a girl, but I do want to be strong. Any help???

[EmperorDragon]

@RelegasianChaos SIMPLE. You can stop once you reach where you want. No one accidentally becomes buff. If that was the case, every man would be huge because it would be so easy.

[qo1o4262UYA]

@RelegasianChaos u dont get ripped all of a sudden it takes yrs

[SuperNichalas]

thanks alot bro ill incorporate this in my rutine

[HEISTR420]

he reminds me of the marine guy in avatar

[phenixryte23]

awesome voice

[sahil98031]

i love dis guy no homo

[krazziejrboi]

cool i already have the arm just needa cut it up

[endermid]

this guy knows what he is talking about .

[lavadog34]

great video thanks mate .

[OshSmoshBGosh]

Ya, I don't have any little...arm-toning thingys....I'll just use the chair I'm sitting on.

[Rpg111298]

What I dont get is that when i workout i do alot i do 6 reps of 10 on each arm(curls) and then i benchpress 10 time 3 reps but my arms aren't defined... can you let me know why?

[MultiShit666]

Do cardio and your overdoing it with reps and your muscle is eating itself basicly.

[sholborn]

Great - very helpful videos.

[monkuashu]

this guy is seriously awesome!!!!!!!!!!

gr8 video thanks alot!

[KANETREADWELL]

Hmm.. sore looser?

[MrBodyofnick]

No.. and I didn't mean wrong as in thats the wrong way to workout cuz there is no wrong way.. I mean wrong as in your way is a waste of time.. but i'm not gonna argue with about this and that becuz it doesn't matter

[KANETREADWELL]

Well I have had pretty big gains from my work out, I have changed it around and varied it but i prefer this one. I have seen your videos Nick and you are scrawny. Don't spout your bullshit.

A quick google search will show you all the different variations of a workout.

[MrBodyofnick]

I'm not a guy whos looking to build alot of muscle, i'm the kinda guy thats super cut and defined everywhere.. I know how to get big and huge like all those bodybuilders without steriods and artificial enhancements.. but I don't want that look.

And I don't need to google anything, i've been working out for years and I know what to do

[KANETREADWELL]

To be honest with you, I prefer biceps and back together, but I have used this for a long time, and now i changed it to keep my body guessing, I use supersets now and again to shock my body.

Open your mind and look at the bigger picture dude, you know of a small piece in the huge pie that is bodybuilding.

[MrBodyofnick]

Yea you do have a point, confusing your muscles and changing it up can be really helpful to your growth.. and don't go guessing my knowledge on this cuz you don't even know me.. I can tell you know what your talking about and i'm not doubting anything your saying.

[rawrgetscared]

Since you say your cut and defined, could you tell me what routine you do in a week Eg, monday- arms or something since ive just started going to the gym and i want to be cut and defined as well

[MultiShit666]

You have to focus on cardio and reps with lighter weight. So u should probly run every morning at least a mile on an empty stomach then eat breakfast so you burn off fat and water weight but be smart and stay hydrated and take a multi vitamin water will flush out alot of your nutrition.

[OshSmoshBGosh]

@KANETREADWELL

"a small piece in the huge pie that is bodybuilding."

Lol...that's one way to put it.

[Didierfan1]

nice

[jdgxyz]

what is a good diet?

[KANETREADWELL]

lol

[Ibarl]

"to define the...arms?" LOL

[Vossy0331]

how fast will you start seeing results??

[2pawd]

a few weeks

[seattlechick101]

Should I do this every other day?

[UrizenTheNegator]

Definitely not, you'll overtrain your arms and they'll get smaller and weaker.

And don't do only arms, work out your entire body, it's the best way to grow.

[KANETREADWELL]

Aim to train each mucles twice a week

Do like

Mon: Chest&Tri

Tues:Leg&Back

Wed:Shoulders&biceps

Thurs: (Do mon)

Fri:(do tues)

Sat:(Do Weds)

Sund:Rest

[D3bilChild]

I don't see no cardio. EEK!

[KANETREADWELL]

To bulk you don't have to do cardio.

[MrBodyofnick]

Thats wrong, you should train it like this

Mon: Chest&shoulder&tri

Tues: Full lower body

Wed: Biceps & back

and do about 10 to 15 mins of abs with every workout

Then you can repeat.. or instead of doing weight lifting all week you can just do cardio from thurs to sat which is better for your look

[KANETREADWELL]

Don't be an idiot. There is no "one way" to train!

Who do you think you are telling me my work out is wrong?

Training those groups together is wrong? Okay, Arnold has trained like that, Jay Cutler has trained like that. Most weightlifters vary their work out schedule to see what works for THEM. Bodybuilding is a personal workout and journey for yourself, I gave that as an example, there is no "right" or "wrong" way to train dumbass.

[slipknot4eva94]

@metalshredder849 did u know my friend that the arm you are e.g. a rightie your left will be naturally stronger so that because you dont use it as much it doesnt need as much work because its used less

[j33clark5]

decline skull crushers work all 3 heads of the tricep

[5950caps]

is there a way to work the first 2 parts of the tricep without a machine?

[metalshredder849]

@5950caps dumbbell kickbacks i think, it's kinda like what he's doing at the end, but your not turning your arm. umm, over head extension with a dumbbell, btw im just naming SOME things that i know work triceps, umm, skull crushers, idk what else. just look around the internet and you'll find some easy

[far3]

yea dips are the shit!!!

currently at 2x8 w/ a 40lb weight, started at bw 1 month ago.

[carlitoboss]

I would like to know how to get the different biceps heads when use a twisty bicep curl bar, with the different grips etc.

[EternalCrappyKid]

dude me too!

im not sure about you, but for me, my right arm is BIGGER than my left because of that.

[deadskullfkowner123]

at mine my left freaking arm is smaller wtf i hate that!!

[hummer8881]

than do it on yur left a lil more, but dont say its not working, this stuff always takes time

[EternalCrappyKid]

your not alone man...it sucks.

[randomclip12]

another question. is there some exercise that could work my lower biceps. please help. my left arm bicep is short, and my right, goes to my elbow. is it bc my left bicep is just not big enough or its just shped like that? message me.

[carlitoboss]

Yea it would be good if someone showed how to get that low gap area between the elbow crease and the bicep.

[MegaMegatron123]

Great tips

[cocobutteramos]

KickOuts??? KickBacks!!! FUCK!

[drwptl786]

could u please upload some dieting videos

[dront5]

he has an awsome voice :D

[dz00016]

good job

[rowandoolaard]

could i do dips instead of those kickouts?

to get the nice tricep look

[78kevin]

you shuold see my dads its like a steel ball inside of them

[Steeltom628]

Does anyone know how long it takes to get stonger bigger arms? meaning in weeks to months

[Chadbadmoon]

Steds

[Samoan26knight]

its depends

[The47thMagician]

NICE VOICE!

[GMPro24]

@The47thMagician relax bud, i dont think he gives 2 fucks about his voice looking like he does.

[TheRavenist]

Im going to try.Ty for the tips ;)

[randomclip12]

i have a question. My right arm's bicep is nice and long and my left bicep is just short, like a little ball. y is that, is it genetic?

[jwalsh8]

its normal sometimes for one arm to be a slightly different shape than the other and im gessing ur right handed. this is the arm that will get the most work through the day so its gona end up stronger. I have the same problem but dont worry no one really notices anyway.

[tigermancall]

Very Very good and informative video. really it will help many who are struggling to build muscles. keep posting new videos and your expert comments. thnk you

[tzanegmr]

these here are very helpful exercises ... i do them twice a week ! helps very much ! everybody should start on these !

[rok30]

hes just one of those guys that wishes he had a deep voice...

He dips his chin close to his throat so he can sound a little raspy...thats what the wwe wrestlers do!

[yoghrut]

looooool so true xD

[PohlDani]

did it work on fad kids ??

[TimeSplitter64]

well i sopose you can still build muscle even if your a fat kid, but you wont see it because it will be hidden behind fatness...

[marc2008ln]

this guy sounds like he's on 2 packs a day

[lilsunshine1abc]

i am 14 and when i am 25 i wanna look like that

[WoWultiplayer3355]

Yeah im 14 too - i need to be doing shit like this so when im like 16 - 18 i need to look good.

[lilsunshine1abc]

man i work out every day and it helps.but that how i do it u can find your own way.

[krb0123]

this guy is actually fuckin ripped..especially for his age

[RsGhost1]

What about the push-up does the angle of your hands matter with that?

[TheUprisingNinja]

dude this guy sounds like every buff white guy you see in movies

[stopfederalism08]

the comment slot prolly isnt the most prudent place to ask for advice but lets have some opinions here im a thin dude my metabolism is the envy of all i shed fat from barely doing any exercise at all and im curious, if i did gain a considerable amount of muscle would that throw everythign out of wack and force me to work harder to lose fat?

[jbreu2]

pfff. ffuck ur tuff having a go at a 15 yr old m8!

btw im probly bigger than u( i have a big chest though and my arm span is over 2 metres, so im probly more man than u r :)

[jbreu2]

dude at least i dont go behind a tree and have a wank everytime i see a fat chinese transvestite guy.

btw the wimpiest girliest girl is more man than u r so fuckoff seriously!

cock lover

[kingofhearts00]

what the fuck are you even talking about?

obviously there's some demented part of your head that fantasizes about fat chinese transvestites...

get that checked out, might be the water from where you're from- aussie faggot.

[solidsnackumzzz]

both your cusses are just...awful

[Da5thProject]

i hope this works i need it =D

[awefuckit]

Get *Mass XXX* Mix with 3 cups of regular milk.= 74g protein easy. Its not alot either.and tastes amazing, no nasty taste. Has over 1000 calories to fill the muscle. This stuff had me gain weight so fast its not even funny dude. Also tuna and egg whites if you don't have time, or lazy, or no food. You can gain muscle mass from those 4 products alone. I am living proof.

[jbreu2]

I am finding it really hard to diet because I eat heaps of the wrong foods. But what I think it is that I get bored with my diet and eat other stuff (junk) to satisfy my hunger because I get too hungry. I have really tried and have lost about 6-8 inches of fat around my gut and have more definition, but those extra 3-5kg wont go away. could u please help me? I am 15 3/4 88kg I have been training for 3 years so am fairly well built and am 188cm tall.

[alzek114]

hoarse...

[Uberlaser]

So?

[themaggot1986]

As laser said, so?

[ikinsane]

as maggot said, so?

[xXxHAAZYxXx]

As insane said, so? =]

[xKESSEYx]

dips are fun. for harder dips put a chair up for your legs and make sure it is higher than where ur arms are. =]

[kentaro121]

he got throat cancer....lol j/p...He told me what I needed to know =)

I dont want a big peak so what I need to do is hammer curls =) YAY

[boxer570]

thanks for that

[GrEaTeSt786]

i love doing dips

[davidchen1122]

Very nice tips for training upper arms, thanks!

[manillapimp]

whats the address of the website he's talking about? power one k?

[guruakagos]

any1 can tell me which brand has the best protein shake i'm 16 shld i be using whey protein and if so how often should i take it??

[jackonmsn]

you should shop around to see which brand available to you has the most protein per serving ....extreme whey is good ....take it as soon as you finish your workout asap

[guruakagos]

so i oni take it wen i go to the gym??/ lyk 3 times a week???

[jackonmsn]

just after not before....3 times a week should be ok as protein shakes are only needed if u dont get enough from the food you eat

[xXxHAAZYxXx]

take creatine