I would love it if you guys made more fitness videos alongside the usual food reviews.

Rich looks like thanos

I totally overestimated myself, I couldn’t even do 10lbs skull crushers

The key is to not rest in tween sets. Suffer for 10 mins and see results fast!

I just did 1 set of 100 skull crushers and 60 hammer furls , holy shit. 3 of these sets brfore bed would give you a good nights sleep

To elicit hypertrophy you need to do slow controlled eccentrics. The "feeder" workout is basically focusing on the concentrics. It gets the blood pumping into the muscles and the more blood pumping into the muscles the faster your muscles will recover. And the pump you get will be insane! "You gotta confuse the muscles". Basically mixing it up with low volume high weight and high volume with lower weight. Eccentric and concentric training.

I sometimes forget how absolutely ripped these guys are and then I see videos like this lol

FYI it 480 reps total 😅

Remember, You always got 5 more reps ..

If you work the next day, do only half. 50/30 @10lb

So glad to see so many folks on this forum who understand that this routine will affect enhanced and natties very differently. Mike Mentzer would be proud 👏

I did this shit and y’all ain’t playing bro that shit was CRAZY

You guys have insane arms

I love quick weight workouts just before bed. They help me calm down.

This pump is amazing and therapeutic it also best when done in the morning it gets you all woken up and you feel alive and feel like you have body armor it's insane it makes you productive instead of lazy!!💯give this a go during summer break

Just did this workout tonight, finished about half an hour ago and I'm extremely impressed with the immediate results. Better than your average pump.

Welp, time to take time off work after doing this at night 😂

For those of you dying or have physical jobs, this is what I did . 200 hundred reps, 100 skull crushers, 50 bicep curls and 50 hammer curls. I did this for 6 months straight, 18 to 19 inch arms. And I used 15lbs dumbbells.

I did this but forgot the tren, test, and dbol. My arms took 2 weeks to recover so I missed training everything but legs for 2 weeks.

I'ma do this workout at least once in memory of Rich rip

I thought 15 reps was pushing it 😂 obviously I need to let go of my mental limitations. It's sad Rich passed away, he probably felt pressure to seem healthy meanwhile he was in organ failure and rough shape due to most likely bad supplements intake and idk some artificial stuff. Doesn't make him a bad person, in fact he was an inspiration to tons of people and seemed like a solid dude. Everyone should learn from the loss of a really positive person and pay attention to what you put in your body.

Love this. I injured myself lifting heavy. I need a good light weight, high rep workout.

Bro skips leg day 💀

Honestly this gives a crazy pump Still do it to this day

RP was the first guy i heard preaching stop with the garbage sups and eat real food. Also one of the first to talk about PED's openly

Holy fck this has my arms pumped like crazy

15 lbs dumbbells**

The version of this that I saw used the 15lb dumbbells. I can only do about 40 reps per set but man do my arms get destroyed. Great video!

It works because it's endurance.

Great pump! Joints are falling apart.. but the gains!

Doing this for 3 weeks now, amazing!! Never could gain arm size before, thanks Brotha!!

These boys yolked af

Bro you gotta do full movements at some point though right?

I've tried this before problem is you can't sleep properly because of the pump and adrenaline 😂

Damn those hammers really helping. Just knocked out 100 of them & my arms are already feeling it & im working muscles I don’t usually work from normal curls, push-ups, or pull ups. Which is really good cause I know I don’t get a full work out in so I need to learn all the little shit like this that can help me change my routines up but still get good results

I recommend start with 10lbs. Great workout! Just started it 4 days ago and been feeling good so far. Definitely the meanest arm pump I've ever had. 💪

it works been doing it for a year my triceps are thick asf

Nice partials with 66% f the weight called for. Impressive.

Rich P was a legend!

It’s actually 15lbs. But imma start with 10

This is the type of exercise that i would love to do at first but would get super boring on a daily basis.

Rich knew his stuff. Too many think you gotta go heavy to build muscle. Nope you gotta get the blood into the muscle & tear it down then eat.

I've done this with the bench press and doing just the 45 lb bar 150 times then skull crushers with the bar about 50 reps.

Your arm's response was amazing brother 💯

I don't feel like skipping leg days anymore...

Bro got that 7 tricep

Remember Rich was enhanced, those routines produce much different results if you’re a natural trying to build muscle. Your central nervous system will not recover for weeks, you’ll be weak, lethargic mentally and physically doing workouts like Rich suggests.

I swear rich had the largest arms of any builder

it’s like running a mile with your arms

Should have done the 8 hour arm workout

I'll try this tomorrow

Actually it was with 15lbs but we are all at different stages of our fitness journeys.

I thought to never do biceps and triceps on the same day.. back in the day that was a bodybuilding saying

I've been doing this, but out of necessity. I can only work out at the end of the day, and I only have light weights.

I never thought you guys do workout

Goddammit and use that synthol😂😂

Fuck man, two of these sets got my arms exhausted. Means I got to do it more.

He said 15lb dumbells though if you want to do exactly what he said - to who it may concern

If you look back Eugene Sandow recommended a similar daily protocol for a lightweight full-body workout.

Tried it and I loved it!

I thought that was a jacked Kurt Angle😂

Wonder when rich is coming with another banger

He used 15

I just rolled over onto my phone while asleep & yeated the volume up & woke up to Richie screaming “FUGGIN HAMMER CURLS, GONNA DO 60 REPS” did the 60 & passed tf back out.

Rip richy

I love working out in loafers😂

You guys are jacked. Chilling in Gainesville

4.5 kg of a single dumbbell is actually pretty heavy. thats pretty impressive. nb : i would suggest doing drop set for maximum hypertrophy instead of the standard pyramid set.

Getting advice from Thanos 😂

Physically sufficient mathematically deficient

you're supposed to use 15's

That pump is wild

Might as well call this workout the tennis elbow speed run

Pulsingvreps and blood flow training really only works when you’re on tons of gear because more blood flow to the muscle = more gear that binds to the androgen receptors in said muscle but as a natural you’re most likely not gonna see much difference from these

Bro become luffy for a sec

All you need is a shot and ten minutes boys !!!😅😅

Did this with 5lb dumbells. BARELY made it through, the pump was crazy

How long have you done this routine? You were strong already, so I’m wondering what this actually added to you

We really miss this man in our world RIP ❤️

FYI he only tells you to do 100 reps of triceps and 60 reps of hammer curls. 3 sets to get to that, not 3 sets of 100 and then 60.

rich is still alive through thanos! cheers to a legend RIP🤧👑💔

He says to use 15's on his vid, but his arms were like 38"

RIP (BIG-RICH 🌹).... I'M SAVING THIS!

I tried this workout and got the best pump I ever felt, I truly thought my arms was going to fall off my body

Trying this tonight.

It works fellas 👌🏽

It works been doing Richs workout for years. Try the 100 tris with the rope and 50 on the hammers 3 Sets.

Love these!

I need to try also😅

this shit KILLED my triceps

Looks like you tried Pianas routine as well as you tried some gear too 😂

I can just green the blood flowing like crazy after this

That’s sick! Stay hard

I felt it on my biceps not my triceps, am I doing it wrong?

Been doing this for 3 years since I saw his video 👌🏻 rip

these are fucking brutal

Rip Rich Piana

You’d think his form would be on point…

3x100 skull crushers = 300 reps 3x60 hammer curls = 180 reps Total= 480 reps

Lmao at the comments! 😂