18 inch fatceps lol. Zero shape on those arms.

Big Arms Are The Best Sign of someone that lifts , smol arms are not allowed and not tolerated in the society of Lifting

Great content. I'm chasing those bigger arms too. 💪

8:51 is actually hilarious i died when he said that

Gotta love this series man, keep it up

12:00 thank you for answering my question, means a ton. Although, ironically enough, I'm one of the few people that follow a structured program and track all my lifts each session. So people sometimes come to me for advice and i end up pointing them to your channel and the channels of other natural lifters.

I'm self-programming right now and I naturally gravitated toward minimal lower maximal upper training. I really like it so far.

Yeah man, waiting your new program. Hopefully you'll launch an arms specialized training program. 9:00 doing recomp at 20% plus minus bf now.

I think shortened biased lifts are great as a warm-up and can offer unique pre-fatigue benefits, like performing even just 1-2 sets of hammer curls before preachers, or pushdowns before extensions. However, I’m open to the idea that exercises with a resistance profile to maximally grow from should probably be trained with a maximal stimulus early on. A good solution to prevent tendon and joint overuse has been Myo reps for me.

For forearms: Brachioradialis/that part above the elbow that ties into the brachialis to the wrist: Reverse curls with straps: training grip and brachioradialis at the same time makes no sense so take grip out. Any reverse curl is good, cable, ez curl, preacher. Preacher cable is my favorite. Neutral grip pullups: just like hammer curls but I think the leverages are better. Hammer curls: also hits the brachialis and biceps a lot Extensors: Grip training in general, specifically crushing strength Wrist extension with cables, DB extensions have extremely poor leverages. Also you can do a wrist roller which is lots of extension with constant tension Flexors: all types of wrist curling, grip training in general, and fat implements on any lift. There are also a few different muscles underneath others, mostly extension muscles. there is a prominent muscle beside the brachioradialis (called extensor radialis) that is important to train that can be hit with weighted pronation and a wrist extension (maybe technically abduction?) with a neutral position. Everyone should be doing direct forearm work, it can only enhance a physique (Gunnar Rosbo, Casey Viator, Phil Heath, Roelly winklaar, Dorian yates)

I think the best approach is going through phases of emphasizing different resistance curves because even with full rom on lengthened biased there’s always a ton of extra stimulus you can get from less lengthened-mid. Just think about the weight difference between camber bar or any type of deep stretch press vs straight bar vs 2 inches above straight bar

I've been doing dip and pushup based chest work, and my triceps have blown up.

Please create playlist- in chronological order.

Do you think a reasonable solution for the region hypertrophy issue is to do at least one set of, say bicep curls, beyond failure, where once you reach failure on the lengthened, full ROM, you cheat it up and then do partials towards the top?

3:16 : radio-brachialis 📻 🎶 😂

Is there a video on programs you posted recently?

definitely agree on the minimalist approach to leg training. not that training legs is bad but it is overdone to such an extent that it becomes disproportionate and overpowering. For a time I did train my legs strictly with weights but I found I lost a lot of mobility. I still like utilising trap bar deadlifts, kneeling hamstring curls and horizontal calf raises but those exercises help me with boxing and trail running.

Slightly weird but real-life example of when you may want to cut the stretch out of a movement (a bit different to shortened/lengthened-bias strength curves, but related), I've been using a flye machine for reverse flyes not in the deepest setting in order to activate more side delt. That might seem like a weird flex, I'm not recommending to anyone else necessarily but I was supersetting with Hammer Strength DLift RDLs and Chest Flyes, & I don't really like spamming lateral raises (and I do them one arm at a time, so time-consuming). Actually the DLift itself is another example of a lift where you might often choose to cut the ROM (indeed it usually has plates set to do just that at my current gym), as the machine arcs your hands forwards and then (if you're above circa 5'9" anyway) back towards the lockout, so cutting out stretch makes it a bit less weird and somewhat closer to a car dealift or double-landmine - again I am not recommending that machine for hypertrophy necessarily, but you get the point.

Regarding Bodyfat: Over the years I've completely stepped away from weighing myself all the time. I just use the Navy formula. It's weight agnostic so it's relatively reliable and precise enough.

Any reason why you're not isolating your brachialis while trying to achieve max arm size ? or do you consider hammer curls or even reverse curls as forearm work and not show it

What do you think about Menno Henselmans new claim that CNS fatigue doesn't really exist in lifting for hypertrophy and what most people refer to as CNS fatigue, is in reality only mental fatigue?

I think for shortened biased lifts there's also the benefit of them being easier to recover from so if you do want to increase volume or frequency then you can kind of "sandwich" them in between your heavy hitting lengthened work.

I believed in the regional hypertrophy stuff for years as pertaining to specifically lengthed vs shortened exercises, and I was always when I heard researchers only do lengthed exercises and they say apparently that it's inappropriate to say shortened stuff leads to more proximal growth. Turns out, they were right. The lengthed literature, though sometimes shows that the distal area grows more, normally there's more growth everywhere, even the proximal region. If there were a regional hypertrophy benefit though, I don't think it would be worth. I remember there was a study comparing several sets of lengthed + shortened exercises versus only lengthed, and the lengthed only group still grew significantly more, which suggests total under length time matters more than the regional growth from specifically shortened exercises.

I would have to agree with you adding 2 arm days has definitely improved my physique. My legs have been my best body because my short femur so it’s easy to build them up the most I hit them is once a week

Checked out the Upper Lower on boostcamp, what’s the reasoning behind no side delt work? I was thinking of throwing 2-3 sets of lateral raises to each upper day.

What are your thoughts on PPLA rest repeat ?

When are those new programs dropping bro?

You'll easily hit 19". Biceps look like they're dominating the arm to me. What do you do to target tris? I didnt see any brachialis work either, do you target brachialis?

Looking great, man! In the last video, you talked about intermediate biceps size while sitting at around 20% body fat. But what do you think about bicep size while being lean, somewhere around 10-12%? Any estimates on what you could achieve if you cut down from your current weight?

eventually got headphones sheesh!!

i pr'ed my barbell jm press yesterday 9 reps 10kilos on the bar so much suchfunlify

3:57 What do you think are good leg proportions? I guess it depends on height. Mine are 25inch in circumference at 5' 8" and I look bottom-heavy.

Could you make a form video for preacher curls? Talk about the cues you use, any form tips, why you bounce at the bottom since it is more dangerous and is likely less stimulative than pausing at the bottom. (I also bounce because ooga booga more weight on the bar lol)

I'm just a dude and I keep wondering why huge jacked guys speak of themselves as having "lacking body parts" and physiques that are not "well rounded". You look totally rounded

Ur gonna tear your bicep doing preacher curls like that

The best way to tell if someone has tiny arms is if they tell lifters from 12-25% bodyfat that they have fatceps. Im sorry, but 16-19inch “fatceps” are way more impressive than shredded 12inch pea shooters

Has anyone experienced a clicking sensation where the bicep connects to the elbow joint when doing curls? Specifically in the lengthened position, on the side where the short head of the bicep is. Btw, it is not one big "click", but multiple quick small ones. Currently dealing with this and wondering if I should be worried, as it is not painful, but getting progressively "worse". This happens without load as well, and I do high reps, so it is probably not an issue of using too much weight. I'm suspecting something is happening to the tendon. What did you do to fix it? Thanks

I know that recomping at 20% bf is possible but is it worth it? Just want to know if it would be better to do a cut to 15% and then bulk back up slowly.

Any tips overcoming the fear after an injury ? I just got injured as I messed up the landing from the 24 inch box. I'm confident I'll heal quickly but I'm getting worried that I won't be going as hard as possible on leg days or just in general.

No more airpods falling out😮

Lets say theres another version of you that involved a lot of calisthenics/ring movements in their program, would they be bigger or smaller than your current self? Asking because pelican curls look really cool and fun to do but idk if its counter intuitive for a bosybuilder whose goal is arm size to do.

Do you ever get vascular? Is that a genetic thing or based on body fat only?

I really NEED big arms because i have narrow clavicles and wide hips so theres no hope training shoulders for me

How to fix wrist pain in cant curll

I want ti grow my arms, i am pretty confused like, how many exercise/training how many sets, frequency, can you guide me bro??🤔🤔

Preacher curls cause too many biceps tears too much pressure on the insertion into the elbow, not worth it … Much better way to keep constant tension on the bicep

Anyone have pinched nerve in upper back? I got it couple days ago and can't workout. Any tips guys, to solve the issue faster? Thanks

How to fix wrist pain in cant curl

👍

👍👍👍

I dont have anything meaningful to say so Algorithm comment

I do not agree with your last answer. I regularly do 10-15 exercises per session and psychologically it's not that hard. You just need more time overall. Maybe that's just me though

Algo

Am I wrong in thinking that if you stripped the fat back, you would be nowhere near 18inch arms cos you look about 25percent body fat and that alone will make bi ceps big regardless

🥇🏆👍🎈🎉🏋️‍♂️🏋️‍♂️

BRACHIORADIALIS DAMMIT! Not radiobrachialis :)

I don't know if You know this guy who claims he build his physique training Only arms, what u think about Something like that

Algorithm comment

big arms? you will tear it fast on that preacher curl

You don’t have big arms

you fake all this muscles are fake get it broski?

if you want big arms you need to take tren THIS IS THE WAY