My Goal in life is to fill out a shirt like Brian

Don't ever apologize man! You're not preaching bullshit, you're sharing experience. And 99/100 dudes want bigger arms. Good video.

best fitness channel on youtube hands down

Surprised you didn't mention Rich Piano's 8 hour arm workout.

Brian ARMSruhe.

The BEST arm pumps are from watching Brian's Videos.

literally turned off omar isuf video to watch yours as fast as possible

Funny thing is, I used to be more of a bodybuilder for the first 5 years of my training, always wanting bigger arms and putting a lot of focus into them. For the past 2 years now I've been more focused on strength, still try to be jacked but care more looking strong overall. Basically I stopped giving a fuck about arms, but now they're bigger than ever probably due to tossing these isolation exercises and getting so much stronger on my main lifts lol

Love what you and Thrall are doing Brian. Keep up the amazing work man, you're awesome.

Many videos ago, when Brian first gave us the answer to big arms, the answer didn't make sense to me. What I eventually realized is that I wasn't taking into account the "sticking point". In any barbell/dumbbell curling type movement (we'll leave out nautilus type machines and what not, for the moment), the movement gets harder as the muscle shortens. What that means is that you'll never be able to load the full movement with more weight/stress than the weakest part can handle. The lower part of the movement will always be under-stressed. If you want to really tax that range, you are left with heavy partial reps or isolation movements with the arms mostly extended, such as might be encountered with farmer walks or Atlas Stones, or pulling movements that are sufficiently hard to tax that stronger range but then the weaker range gets help from the back (acting kinda sorta of like the next option) OR you could use something like a Nautilus machine that makes the easier part of the movement hard, and vice versa. However, even if you isolate your bicep with a Nautilus style movement to get that greater stress, as Brian keeps saying, you would still be a wasting your time if you can also get that stimulus while working other muscles at the same time.

Whenever Brian says thank you, it always seems sooooo sincere!

I wish I bumped into your channel 5 years ago your methods have my arms exploding thank you so much

Strong man mouvments Chine ups Rows ( all variations) Farmer walks Close grip bench Floor Press Dips

Shoulder width overhand pull ups supersetted with shoulder width OHP gave me insane arm growth. I would take it a step farther and do a giant set with band face pulls and then hanging leg raises. A1: shoulder width chin up 5x8,6,4,6,8 A2: shoulder width OHP 5x8,6,4,6,8 A3: band face pulls - 30 secs A4: hanging leg raises - 1 min 5 Rounds.

Amazing as always Brian. I'm a hard gainer and nothing worked until I did compound lifts. Your linear program is also really helping and I feel so much stronger. Thanks as always. 👍👍

So glad I found your channel. I train for powerlifting, and doing more rows has made a huge difference on my arms. Grip and biceps have gotten stronger. Thanks Brian. Keep up the great content!

No no no Brian. This is, in fact, exactly what I came to hear.

"You'll not listen to that because that's not the answer you wanted to hear" Lol Lol Lol

Looking forward to trying out the shirts!! Thank you for what you do. Keeping it clean, keeping it honest, keeping it humble, who can ask for more? Keep the fire burning!! You are appreciated!! - LIFT -

so glad I came across your channel, wish I had sooner. but later is much better than never. thanks Brian.

I've been implementing this strategy for about the past year and a half since I first saw this video and I have to say that I've never had better results. Literally haven't done bicep curls in over a year. My grip strength has gone way up. My tendons are stronger and arms bigger. I always feel more confident in my deadlifts. I do rows and or pull ups in between my presses. My shoulders and elbow joints feel 10 times better. To be honest I think the human body is just designed for compound resistance. Most body building accessory and or isolation movements would always just tear up my joints. So thanks Brian for the awesome content. This, and one of your other videos about rows in between presses, has literally been the game changer and really have become staples in my training and in my goals. Thanks man. God bless!

Almost 50k! Your channel is growing as fast as your arms brother! Thanks for killing it Brian.

I am new to this channel, and I am glad I found this video. It is a welcome relief to learn how to strengthen and grow my arms without isolation exercises, because I am so sick of doing them and knowing that I wasn't getting much stronger for all that work.

bro i love this channel and the community in the comment section !! so much love & gains !

this is the best STRENGTH channel by far

Drove to the next town over last week to try some strongman movements for the first time, and my biceps were super sore the next day! And honestly, you're totally right. Once I started doing strength movements, curls became less and less appealing.

Brian, I've been watching your vids for some time now, and i would like to say you're the most humble and inspriring youtuber out there. Please do not apologise for vids like these, yes these will get a lot of views, but it's simply a good, informative video on a question that many (noob lifters like me) would want to watch. Your way of explaining, and giving honest opinions about them really has changed my own view on certain exercizes. Keep it up man, big thumbs up and greetings from the Netherlands.

Really honest channel, no bullshit, so best channel to get huge hands down !!

I love doing dips and close grip for triceps but for some reason can't get it through my head that the big movements are also what's best for biceps....I too shall punch self in face Brian

For April Q&A; How would you lift if you had 2 or 3 weight-training sessions a week, and the primary goal was to improve your strength and conditioning for BJJ? (from someone with a few years under the bar)

Holy shit, last time I checked you had just breached 20k subscribers, now you're nearly at 50! Sick to see your channel blowing up, some of the best content KZfaq has to offer. You're the man.

this is why i love brians videos. i feel like i was the same way. i spent 8+ months dieting, doing body builder stuff, high reps ect and saw almost no weight, body, or strength changes even with 3 mile runs every day. as soon as i switched to heavy, low rep movements my weight fell off and my PRs went through the roof, and my body changed rapidly.

Brian, thank you for your videos. Can u make same video on shoulders: BUILD BIGGER, STRONGER SHOULDERS! I am sure that you know a lot about it that most of us dont.

This is not what I wanted to hear.

wonderful channel. been doing 531 for 2 1/2 year know, love it and the steady «slow» is made for me and my mindset. do band pullaparts with my bench then for no paticular reason i did light hammercurls with a small football bar as a superset~ hammercurls-band pullaparts - bench, oh my did i find out how much the biceps but especially the brachialis is activated in the bench... now I always do them with my bbb bench sets, and the brachialis just blows up

Brian my brother. MAY THE CREATOR BLESS YOU. YES BOUGHT THAT RISE SHIRT. HOME FROM WORK HEADING TO GYM. DID NOT EVEN GET TO HALF OF THIS VIDEO. NO TIME WILL BE BACK TO IT. THANK YOU. PEACE

What a lovely monster. And I back his opinions 100%. I used to do the bro-split, abandoned that shit and went full 3 compounds per day at 5 sets of 5. No direct arm work at all and my entire body finally began to put on mass. I no longer care for curls or tricep extensions. Meh.

Awesome vid dawg

Love this, such great advice. Reg Park also said Compound heavy lifts. Same thing form Starting Strength as well. Lift heavy compound movements, often!

such a quality information here bro!!! this is so rare nowadays!! GREAT content, great channel. 10/10

This Channel should have atleast a million subs...gold mine of knowledge !!!

NEVERsate t-shirt heading to the UK. Shall represent .. Brian.. if you haven't already would you to do a grip strength video.

Thanks Brian! after I switched from the whole curls all day every day to lots more rows and pulls ups I saw a huge gain in overall strength best advice I ever gotten!

Another great video, would love to see a video on beginners getting into strongman, like how to program it into your week if you already strength train, maybe some sample strongman style workouts for beginners, and basic explanation of different implements and moves commonly used during competitions. Thanks again as always.

For the Q&A: who are your role models as a strongman/coach/content creator/motivator/husband/person?

Liked before watching.

I hope your channel blows up soon man, You preach some of the realist information i've heard in a long time.

What a great, no B.S., "shut up and do your job" resource for how to achieve my strength and physique goals. Gotta love a guy that isn't re-inventing the wheel and isn't selling his particular gimmick. No shortcuts, no miracle cures, no excuses...just big powerful moves. Great channel!

Awesome video! My wife stole my Die Empty shirt so this is perfect timing to get me another. Thanks!

Can't wait for the tshirt to come in and workout in it

Just ran across your videos today very insightful will be incorporating them into my workouts 👍🏼

That's def something I want to hear! I have always thought that movements like strongman were more fun and more interesting than just the same old lifts.

I fucking love your channel and the information you put out, problem with me is that I respond really well to higher frequency training (and volume, I have a ton of work capacity from working construction for years). How would you fit in Rack Pulls into an upper lower (training 5-6 times a week). I have experimented with hitting squats, deadlifts and back in one session and then pullups and pressing the next and I am able to recover, but if I do strongman stuff after squats deads rows etc it really sucks and if I do it on the pressing days my lower back cant recover fast enough....

Power!!!

Gr8 vid 👍 looking forward to receiving my RISE neversate t-shirt just hope we get a hot summer in Scotland to wear it 💪🏼🏋

its crazy to see I started following you when you had 10k subs. Brian you are awesome keep up the good content

Myofibrillogenesis in skeletal muscles can be stimulated by mechanical stress really doesn't mean that much to most people I guess? Great explanation Brian, don't punch yourself too hard.

We've got a video on abs, traps, now arms. It's finally time for...... CALVES!!

I agree with your thoughts on this. I tried out a six day split years ago from Arnold's encyclopedia , last time I ever did an "arm day". What I got from that experience was achy joints and tendinitis and awesome tennis elbows! Switched to the compound stuff and started receiving what i considered to be overnight results.. now that I've been gleaning info from your videos it seems like the info is spurring more overnight results without any joint or tendinitis issues... You kicked it old school with those body drags!.. This may not have been the type of video you wanted to put out, but it was still a good video with useful info that was created and shared in an easy to understand and follow format. Thanks for sharing.

Hands down...the best fitness channel!!!

Another great video. Question for your next QandA. How do you feel about adding gear into training? I'm past my 50's and many people recommend that I at least do the majority of my squatting in a pair of briefs. The only problem I see is that it would make it impossible to use squats in a giant set because the briefs are very difficult to put on. I'm dealing with some hip pain but I still want to train heavy. Many very successful powerlifters recommend training in gear but I would like your opinion.

"Just row your face off." Hahaha!

Excellent video - clear, honest and really useful. Thank you!

just gonne comment n say youre a beast n cant wai tot watch you blow up bigtime as your info and conctent is just SICKK

Q&a question: Brian I spend a lot of time in a vehicle driving to job sites for work. Was curious to what you think soon good in a car exercises would be.

Take a shot every time he says: "I know that is not the answer you were looking for"

Super Duper, Brian you are Spot on as Usual!!!

Great video Brian, your channel is doing great.

Bro, you HAVE good genetics. To look like THAT at only 15 is good genetics

Hey Brian. Did you meet your wife through strongman?

I enjoyed that video Brian. I think you are totally correct. My dad lived in the south of France for few years where he laboured on building sites as well as restoring an old farmhouse. He carried bags of sand and cement, slabs, bricks, rocks, dug holes etc etc and came back with huge arms and was just big and muscular all over. He was in his mid 50s too. I was a young idiot doing curls and had zero gains.

i dont even care about getting my arms bigger, But i still watch and enjoy and learn, just because its so fucking great content, i dont know, just subscribed, best fitness channel man

Can you ask your wife to do strongman for women video? A sort of colab video?

When I first started the gym I used to preacher curl every single day before my workouts, no matter the day, I'd do a preacher with ez bar or dumbbells. High reps for 3-4 sets. My arms never got bigger, a little stronger but they never grew. Was only when I started doing strongman stuff that my arms started growing. Deadlifts were the main thing, then chin ups. I later worked rows in and found my arms getting bigger. Now I get super bored if I decide to do curls, I usually get one set in, around 8 reps and I stop because its so fucking boring. My friend has much larger arms then me, but my biceps are stronger then his, same with triceps. He works nearly exclusively hypertrophy so visually he is larger then me, but strength wise I'm equal to him and he's bigger and been at it longer then me. Curls are so boring, and when you can get more done doing something else like a farmers walk, why waste time with a single body part.

how wasnt i aware of your channel earlier respect to you.i am checking your videos one by one 💪

Completely agree I personally love the push and pull movements for mass and less isolation for arms. Subbed!

Am I losing it, or have your subs nearly doubled?

Close your eyes, and you'll think it's Elliot hulse

I have 18 1/4 inch arms at 25% body fat. I've always done Arnold curls, cable curls, you know basically all the ones you hate. My current goal is weight loss but after this video I'll also start incorporating weighted pull-ups, weighted dips, more more more rows and farmers carry's to see if I can yield good results from these. My gym only goes to 130lb dumbbells but those will have to do for now. Keep up the good work man! Your channel keeps growing.

Best informative strength channel on KZfaq.

i noticed you always do your pull ups with close grip neutral hands. Is this something your recommend i know your stronger in this position but i general go for regular pull ups/wide to hit my width

It's funny because Louie Simmons tore his bicep doing dumbell curls

I posted something similar to this on Starting Strongman about 2 weeks ago, totally agree with all the advice. I also had in there Battle Ropes, (similar to the grip Advice of making all Rows with fat bars) make all Rows and chins underhand, Arm Over Arm Sled (constant inertia as opposed to car), sandbag/medicine ball carries and Zercher loaded exercises.

I work to avoid plateaus by mixing up my gym experience... sometimes I do dumbbell curls, barbell curls, ez bar curls, chin ups, etc for my arms... every few weeks I swap out one or two things to swap in a few different ones... some times I do light weight, high rep, or low weight, high rep, switch up rest lengths, etc... so far it has worked well for me!! Thanks for the video, I love new ideas for growing muscle!

OH CAPTAIN MY CAPTAIN I apologize for being 10 minutes late to your video - I was on a phone meeting and couldn't hang up. I will wear my shirt the minute I get it as penance. My goal is to look exactly like you in the pics you took for your shirts, but I can't grow a beard. What do? Also, where did you get your rope for rope climbs/truck pulls?

>says he doesn't do curls > 6:55 You have a lot of explaining to do sir.

I've been doing this style of workout for about a month now hopefully something starts growing soon

glad to see you back

"Row your face off" Come on man, I already hear you say that in my sleep. Did you have to go and make sure it stays put? Hahaha :) For the Q&A I suppose my question is a life question. Outside of lifting, what is one goal you have? It can be traveling or a bucket list or anything else. Or it can be lifting but I think I know the answer to that one :)

No hate intended, is this guy natural?

Yea being 16 it's easy to go in the gym and doing curls for an hour but I learned a lot from this video. I started doing super sets like you example would be as you said ( close grip bench press 4x15x4 bent over row) and I have noticed so much change in my arm size and especially upper back. I remember you saying you should be able to row your bench press and my bench at the moment is 340 and my rows are really falling behind but they're moving up in weight fast since I started super setting them, even on lower rep days I'll do a 5x3 on both bent rows and bench press. Thank you so much for making this video it's really changed the way I train overall I can't say thank you enough!

i use to have 1 full day of arm workout now i replaced that with core and conditioning. ive done more compound movements and noticed more size and definition. ive been following your channel for a bit and used your tips and noticed i can lift more weight. thank you brian!

i gotta say he's hot as shit I'm not gay tho

Brian, as always, AMAZING content. 💪🏽

I totally gave up doing any direct bicep work after watching your channel. I've added farmer walks. Focusing more on strength. Thanks for the great advice.

Favorite lifting channel at the moment. When's the next training video coming out? As for an actual question for the QA video, how do you personally structure peaking and deload phases for your training?

Love this channel bro!! 👍🏻💪🏻

what's your typical de load look like? great video. It's nice of you to step outside your usual and cater to other people's interests. you're a great coach who knows what he's talking about. being able to speak on topics adjacent to your specialty without being your specialty is usually a sign of a knowledgeable individual!

Great video keep them coming, this kind !

This is exactly what i wanted to hear, i hate training arms and rather do dips and pull ups than isolation movements. My arms have never lagged behind not training arms i just something feel like i should train arms. So thanks man. 👍