The Simple to Apply Muscle Secrets for Big Arms!

[wonderosness]

this should have alot more views. great info!

[fergieeDNB]

@BEEFINandSHRDDIN do you not reccomend not doing bicep curls as they aren't beneficial then? Surely its better to work them directly?

[RICK11211]

HE DIDN'T SOLVE A THING THEY STILL SMALL.....

[CurtisNufc5]

i do 10 bench press 10 chin ups 21 of the curls and 60 sit ups and 30 push up and do three sets in that order could anyone tell me how to improve it or make it work better for me ?

[EiiriiK1]

im going at the gym 4-5 times a week.. im training hard evry time, why the fuck not train hard every time you train?

[PeterGratrex]

@EiiriiK1 Your muscles need a break so they can repair the tears, strengthen and enlarge, this is equally as important as lifting weights in the first place. What you're saying is equivilent to "why don't I just not sleep when I can accomplish more while I'm awake".

[jokestep]

so your saying workout really hard one day a week?



[ProPlayMaker]

Good points by Beefin. Progression of reps(and weight periodically) on a very limited number of arm exercises(I'd go as little as 1 exercise for each muscle) is the secret to arm growth. I pick a weight I can only get 3 sets of 5 reps with, and progress by adding 1 or 2 reps per workout, til I get 3 sets of 10 reps with it. Next workout, I increase to a weight that has me back down at 3x5, and repeat the process. This variety of work volume and periodic weight increases is great for growth.

[pimp6221]

dude this guys like 5 foot tall he is obviously standing on a stool

[molotov8904]

can you explain the logic behind only working out your arms once a week please?

[ProPlayMaker]

@molotov8904 If you have seperate workouts for your arms and your torso muscles, then you only need to work arms once a week because your arm muscles also get worked when you work your torso muscles in another workout.

[ProPlayMaker]

@molotov8904 If you have seperate arms and torso muscle workouts, then you only need one arm workout a week because you work your arms hard when you do your torso muscle workout(s).

[MegaSuperboy17]

can muscles get smaller??????

[BEEFINandSHREDDIN]

@MegaSuperboy17 YEP! The less work you do the smaller they get. BUT - they retain the memory of what they were like. As soon as you hit the weights again they'll grow faster than they did before because they've already been that size.

Make sense?

If you leave anything alone, no matter what, it'll just start to decay and rot. Old houses are a good example, the ones where no one lives in them. They just seem to rot quicker than others .... weird!

[MegaSuperboy17]

@BEEFINandSHREDDIN yeah i realize this!!! but sometimes and when i train , my biceps get smaller, that weird cz while working out they should be bigger, and i work out 6 times per week!!!! that weiiiird!!

[BEEFINandSHREDDIN]

@MegaSuperboy17 - Biceps are really hard to get HUGE ... Triceps are alot easier to build up and they boost the size of your arms.

Try deadlifts and chin ups instead of curls and focus on building your back. Your biceps will be forced to grow if your deadlifting 150Kg!

[MegaSuperboy17]

@BEEFINandSHREDDIN I don't do deadlifts or chin ups. Ok now i will start it,thank you very much

[WhiteBoysCanSing]

@MegaSuperboy17 I've experienced the same thing, i think it's just because the muscle's tired at that point and has a hard time flexing. once the fatigue comes out of the muscle try flexing it and see if it's any better.

[SuperHhhbk]

@BEEFINandSHREDDIN is it okay if a 13 year old like me do it?

[SouthPaw6687]

makes alot of sense this guy knows his stuff, basically hes saying better quality in your 4 specific sets and less quantity..working out biceps is boring personally i just want mine strong enough to assist in alot of pullups

[devilZization]

Excellent !!

[MikeRossmanRules]

Great tips; lots of guys think you need all this fancy equipment but you don't. I use dumbbells and the floor (as in push-ups) and see results. (I have no room for a universal in my house and no budget for a gym membership) I don't want to be crazy-big, just well-defined. This guy seems to know what he's talking about - keep it simple guys (and girls). STAGEIIGN's comment is on the mark, also.

[ypenburger]

I have a question: did you mean 4 sets per workout and when I go 3 times to the gym I do 12 sets in the week for biceps or 1 day 4 sets so in the week I do 4 sets for biceps.. Please help

[BEEFINandSHREDDIN]

@ypenburger 4 Sets Per Workout but you only work out the Biceps Once a Week. There are obviously people who say different but each one person is very different from another. If you're a genetic freak you could probably hit the same area every day and grow into a monster - but for the majority we've got to take it steady.

A really good way of breaking through barriers to a heavier weight is to do reverse exercises or partials. Both hit the muscle into growing.

[blankplanet]

@BEEFINandSHREDDIN what are reverse excersises and partials???

[BEEFINandSHREDDIN]

@blankplanet Reverse ones are when you say do a squat, you go down instead of up with the weight on your shoulders being much heavier - use a cage or two spotters to help you. You'll be able to reverse squat 200 kgs easily if you already squat 140 kgs @ 6-7 reps x2 sets.

Partials is when you only do a normal squat but instead of going all the way down you only go down a few inches. I did this on my chest and blasted through my 85kg bench to 110kg partial bench.

[BEEFINandSHREDDIN]

@blankplanet Reverse ones are when you say do a squat, you go down instead of up with the weight on your shoulders being much heavier - use a cage or two spotters to help you. You'll be able to reverse squat 200 kgs easily if you already squat 140 kgs @ 6-7 reps x2 sets.

Partials is when you only do a normal squat but instead of going all the way down you only go down a few inches. I did this on my chest and blasted through my 85kg bench to 110kg partial bench.

[msajais]

awesome tip mate

[alexthem123]

hey man awesome video, but can you clarify something? you said not more than 4 sets. but what if ive just finished 15 sets for chest can i follow up with 4 sets of tri's?

[STAGEIIGN]

That was brillant. just brillant. reminds me of mike mentzer. dude just nailed it 100% perfect. u dont need as that bs. basic dips, close grip bench and standard barbell curls. thats it period and u will have big arms as long as ur doing the other basic exercises.

its so basic I laugh at those that think there is some great science to it.

The science is dedication. most just cant hack it for extended periods of time. they simply overtrain and burn out.

[RUBAN0606]

PROGRESSION, PROGRESSION, PROGRESSION......I TELL THAT TO EVERYBODY, BUT NO ONE LISTENS!!!!