The Most Effective ARM WORKOUT for MUSCLE GROWTH (Using Science)

Рет қаралды 18,795

Күн бұрын

In this video, Dr. Milo Wolf breaks down what he thinks is the most effective arm workout for muscle building. He breaks down the research around optimal training for the arms in terms of how many sets to do, what repetition ranges to train in, how often to train the arms, how long to rest for between sets, what exercises are best to build muscle, and more.
Best Exercises Playlist: • BEST Exercises for OPT...
Exercise Order Video: • How to ORDER EXERCISES...
Volume Video: • How Much VOLUME Do You...
Rep Range Video: • HIGH vs LOW Reps: Whic...
Frequency Video: • Which Routine Builds t...
References:
1. pubmed.ncbi.nlm.nih.gov/27102...
2. weightology.net/the-members-a...
3. pubmed.ncbi.nlm.nih.gov/29564...
4. www.data-drivenstrength.com/n...
5. pubmed.ncbi.nlm.nih.gov/34542869
6. sportrxiv.org/index.php/serve...
7. journal.iusca.org/index.php/J...
8. pubmed.ncbi.nlm.nih.gov/28641044
9. pubmed.ncbi.nlm.nih.gov/35622106
10. pubmed.ncbi.nlm.nih.gov/32077...
11. www.ncbi.nlm.nih.gov/pmc/arti...
12. pubmed.ncbi.nlm.nih.gov/37796...
13. pubmed.ncbi.nlm.nih.gov/31868...
14. pubmed.ncbi.nlm.nih.gov/25546...
15. pubmed.ncbi.nlm.nih.gov/30153...
16. pubmed.ncbi.nlm.nih.gov/32058...
17. pubmed.ncbi.nlm.nih.gov/27941...
18. pubmed.ncbi.nlm.nih.gov/30160...
19. journals.lww.com/nsca-jscr/Ab...
20. pubmed.ncbi.nlm.nih.gov/35291...
21. www.ncbi.nlm.nih.gov/pmc/arti...
22. pubmed.ncbi.nlm.nih.gov/35819...
23. www.mdpi.com/2411-5142/3/2/28
Check out the ‪@strongerbyscience‬ article on the forearms: www.strongerbyscience.com/grip/
👇🏼 Get 12 FREE programs at my website!
wolfcoaching.com/freeprograms
Timestamps:
00:00 - 00:26 - Intro
00:27 - 01:44 - What makes a good workout? (Fit within your program)
01:45 - 02:42 - What makes a good workout? (Limiting redundancy)
02:43 - 03:44 - What makes a good workout? (Optimal rep ranges)
03:45 - 04:59 - What makes a good workout? (Optimal volume)
05:00 - 05:34 - What makes a good workout? (Train close to failure)
05:35 - 08:12 - What makes a good workout? (Effective exercises)
08:13 - 09:06 - What makes a good workout? (Effective rest)
09:07 - 10:18 - What makes a good workout? (Exercise order)
10:19 - 12:16 - What makes a good workout? (Good technique)
12:17 - 13:06 - General notes
13:07 - 17:18 - The workout
17:19 - 19:04 - Is this session maximally effective?
19:05 - 19:48 - Outro
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• 💻 Milo's Instagram: / wolfcoach_
If you enjoyed this video, please drop a like and SUBSCRIBE to the channel for more!
💻 Editing & Thumbnail provided by: / blackboxmediaofficial
#armworkout #biceps #scienceexplained
"The Most Effective ARM WORKOUT for MUSCLE GROWTH (Using Science)"
Music from Uppbeat.
Business Enquiries: milo@wolfcoaching.com

Пікірлер: 122

@martingamer5591 2 ай бұрын

I train arms on Monday, flawless upload timing.

@WolfCoaching 2 ай бұрын

Dr. Wolf aims to please

@Pain53924 2 ай бұрын

@@WolfCoachingWhat about the pronated curl?

@mdfaber7 2 ай бұрын

Yeah, I was expecting OH triceps extensions obviously, but I absolutely can't start my triceps session with them coz of elbow pain. As the great John Meadows (RIP) used to preach, always start the triceps workout with pushdowns, and for me it worked wonders

@josemarialaguinge 2 ай бұрын

Why not warming up with pushdowns to then working sets with overhead extensions? At least I do that to focus on the long head.

@mdfaber7 2 ай бұрын

That's a good strategy, I just feel like since I warmed up that movement pattern, might as well milk some working sets too. 2 sets of pushdowns + 2 of OH can do the job I guess

@louislestner 2 ай бұрын

@@mdfaber7that’s exactly what’s in GVS’ ravage programme on boostcamp

@audiman7716 2 ай бұрын

You’re right about John (RIP). I’ve always started with rope push downs. I’ve followed John’s program and grew my arms over 21” unpumped. Sometimes you have to throw this “optimal science backed” crap out the window and just train hard.

@sunburn74 2 ай бұрын

Overhead for me causes shoulder pain right at the insertion site. It's a real challenge

@srleplay 2 ай бұрын

Basically an 8 hour arm workout

@Enthalpy248 2 ай бұрын

One of your best yet - thanks. Please do one on optimal recovery with explanation of how and when a muscle grows and repairs after the workout (i.e. is it really only while we sleep / can we assist with nutrition or light activity that increases blood flow - what about massage - etc) No one has explained muscle repair and growth in detail with a timeline!!

@StephenMarkTurner 2 ай бұрын

That Stronger by Science article on forearms is extremely comprehensive.

@Trumeris 2 ай бұрын

I have found that wrist extensions have done wonders for my elbow pain and forearm splints, highly recommend

@josephmoore977 2 ай бұрын

Great content as always. Keep up the great work.

@deboraharnaut989 2 ай бұрын

Great video, thanks doc!

@BenG-rd5wg 2 ай бұрын

This series is very helpful, thank you Milo 🙏

@ParvParashar 2 ай бұрын

Great video! 🙏

@arnaudformesyn4510 2 ай бұрын

Keep up the quality content Milo!

@hynferno 2 ай бұрын

Amazing video Dr.Wolf, I would love to know where to find all those amazing studies! 💪🏼

@amiri8730 2 ай бұрын

Always love the content and training advice. However, going into depth explaining what constitutes a good hypertrophy exercise or workout every video is a bit redundant given how much time you've spent on it already. That portion of the video drags on a bit in my opinion. It could easily be substituted with a shorter explanation or a reference to previous videos to allow for more focus on the specific workout or body part the video is centered on.

@eddiegrant58 2 ай бұрын

agreed

@Abe_3000 2 ай бұрын

Thanks for listing the criteria first as it's applicable to all muscles. Side note, as much as I would love to do the seated bench cable curl, I find it difficult to set it up in most public gyms because of space and/or availability. It ends up being either standing (no bench) or dumbells (no cables).

@pulkitlohia 2 ай бұрын

I thoroughly enjoyed your video on effective arm training. Thank you for sharing it! Would you consider creating a video focused on Saket Gokhle's training?

@huckinator 2 ай бұрын

More arm content! I’d be interested in your take on specialized arm training and maybe a sample

@JohnVKaravitis 6 күн бұрын

The one good thing about all this research is that it's within the grasp of almost everyone to achieve good overall strength. Whi can't afford to hit the gym twice a week, for a one hour session?

@teavana444 2 ай бұрын

Not bad, I actually like this one. Adding the rest times is a nice touch along with the partials. I feel like this is closer to everything you need so people don't go into the gym with half the puzzle pieces needed for the information people are giving out to work over time.

@yerpyaboy 20 күн бұрын

Monday - incline bench press/flys/overhead tricep pulls Tuesday- leg press superset with leg extensions. Lateral raises for side delts and face pulls superset. Wednesday - seated cable rows/ lat pulldowns/ preacher curls Thursday - straight leg deadlift or Roman Rows/ forearms lengthen, forearms curl super set (between sets of Roman Rows) / lateral raises and cable face pulls. A little bit of cav work. Friday - dips/pull ups/seated incline dumbbell curls super-setted with dumbbell hammer curls./ Overhead bar skull crunchers superseded with bar tricep press. Saturday - squats/ forum extensions forearm curls/ cav work. Sunday - rest This has been my routine for the last 6 months. Chest, back, tricep, bicep, all get 15 sets a week. Legs, shoulders, forearms each get 20 sets a week. Caves get 10 sets Note* I typically superset my rows or lat pull downs with shoulder shrugs.

@bobnewkirk7003 2 ай бұрын

I'd like to see a set like this for Core. Similar to arms you can tack it onto most other workouts and train it pretty frequently. Plus its generally not done in a Stretch-friendly way so seeing some less-common movements might help people trying to figure out how to program it.

@abhiishere1 2 ай бұрын

Awesome. Pls do one for Traps. Thats the muscle i have difficulty in activating.

@dannybyrnes1052 2 ай бұрын

Try do side raises and put your chin down tight on chest instead of head up. Works well

@Dougie.A.M 2 ай бұрын

Pick some dumbbells you could do at least 20 shrug reps with, contract fast and slow down the eccentrics and ensure to stretch at the bottom, pushing the dumbbells down and leaning forward just a little as you do this. It'll burn and you'll learn to connect with them. 👍

@chonkeboi 2 ай бұрын

Do powershrugs, traps respond very well to weighted stretch.

@varietyryan 2 ай бұрын

I’m going to keep it simple.. make sure to have a fast concentric and then hold the tension at the top for a second and on the eccentric drop slow and repeat (make sure to retract your shoulder blades when you shrug). Now do front barbell shrugs (upper traps), behind the back barbell shrugs (middle traps) and then do prone y raise with cables or dumbbell (lower traps). Now do 3 sets and use rep ranges like 8-12 12-15 15-20 you can go up to 30 reps but personally i prefer not to but just make sure you go to true failure where you aren’t physically capable of doing another rep or stop 1 rep short of that either works for muscle growth.

@lorcan8484 2 ай бұрын

kelso shrug. or or or literally just deadlift lol

@markolive6070 2 ай бұрын

I’ve recently started direct forearm work. So I’ll check out that Greg Nuckols article thank you.

@kamranhussain3159 2 ай бұрын

Hey milo, is there any truth behind the nucleus overload training ive been seeing on my feed?

@AndusDominae 2 ай бұрын

I still maintain that the preacher curl shortens the biceps due to passive shoulder flexion, ie your upper arms are elevated in front of you throughout, reducing the ROM to a shortened partial. That's not to say it's bad. If done without leaning, it allows the greatest resistance to be at the ~135* angle in the sagittal plane relative to the torso rather than 90*, so potentially more resistance at a longer position. It's debatable if the trade-off would be hypothetically worth it, and even more debatable if it'd be practically so. One glaring practical issue to think about when deciding for yourself: leaning forward into the curl (as many do, because it's a natural response to resistance, making you feel psychologically if not mechanically stronger) may reduce the angle at which you'll find the greatest resistance relative to the body, so greater passive shoulder flexion and therefore to some degree further shortened biceps. Or if possible leaning back, meaning you can find greatest resistance at a more obtuse angle, reduced flexion, relatively lengthened biceps. Just something to think about. Maybe incline dumbbell curls would be an ideal alternative, allowing for greatest resistance at as close to definite stretched position as possible. Maybe if you don't feel comfortable without support behind your elbows but you're very confident in your equipment you could rig an arm blaster into the incline dumbbell curl mix. You won't be stretching the biceps so much, but witht he incline you will be increasing the angle of greatest resistance compared to standing or seated variations. Please no one take this as me saying I know better than the freaking expert here. I'm just some guy on the internet (admittedly one who's university life largely revolved around this stuff) throwing out ideas... that's how bad ideas get shot down and the occasional good get picked up.

@Delta3angle 2 ай бұрын

To address your points. 1: The long head is shortened, yes. The short head, brachialis, and brachioradialis are not. Therefore it's a good stimulus on the other elbow flexors. 2. This comes down to technique. Use good technique and this is a non-issue. The preacher curl is a pretty good movement for upper arm development. The incline curl is also good but it can be more challenging to load the stretched position unless you use cables. I personally just do lengthened partials with dumbells.

@nomongosinthaworld 2 ай бұрын

How can you possibly say it’s a shortened partial when the most resistance speaking in terms of gravity is at the bottom position, where the biceps is the longest it gets during the movement? Of course the biceps isn’t fully stretched either due to the shoulder angle but it’s a lengthened biased movement as long as it’s done with free weights. no matter how you look at it

@hazyefahkhan5781 2 ай бұрын

Love the content, I’ve been implementing a lot of your recommendations into my personal workouts recently. One suggestion I have for the videos is I feel a lot of them have the same information repeated across the first few minutes which may affect viewer attention, I find myself skipping through most of the beginning to get to any new information you have. Maybe you could make a few videos covering information that you feel you need to repeat for each specific body part and then mention there is a link to a video of what makes this m effective instead of repeating. But I’m curious to know what your reasoning is behind it or maybe I’m also overblowing how much it’s done.

@hazyefahkhan5781 2 ай бұрын

For example, I liked the summary at the end of the “optimal workout checkl list” and I think it would be good to have a video that covers that in general. Then for this arm workout video, you could simply mention the optimal workout checklist at the beginning and mention to “click on this video for more details on why it’s important” then just simply reference it like you did at the end of the video

@MrCoolCatMatt 2 ай бұрын

Neck hypertrophy would be an awesome topic to look into. Not much info out there outside of "do neck curls/extensions until you can't anymore"

@_george.g 2 ай бұрын

i think the rep range labels for wrist curls/extensions were swapped in the video. you said it correctly though, higher reps for curls, lower for extensions (unless I'm the only one with inverted strength in these two exercises...?)

@WolfCoaching 2 ай бұрын

Correct - my bad!

@LouisSerieusement 2 ай бұрын

No direct brachoradialis work ? Maybe the muscle is worked with the other exercises ? Great video, your content is both serious and somehow refreshing. thanks.

@lowellwalters 2 ай бұрын

Another great video. A tad disappointed that you didn't mention incline db curls. Isn't it a nice alternative to bringing a bench over to a cake station? It also gives you the ability to cheat a bit to get past failure

@Pain53924 2 ай бұрын

Now please make a video on best exercises for abs

@joshtalksaboutchriatianity 2 ай бұрын

I prefer to do my cable curls the exact same way except I prefer to stand

@VanToffel 2 ай бұрын

Any suggestions how to implement this workout in a 3 day full body split? I'm thinking about more focus on arms the next weeks with maintenance on chest, back and legs.

@owlwithwhiplash8568 2 ай бұрын

SCIENCE MAN!!! QUESTION!!! The best and most regular gainz I ever got in my life was back when I didn’t know much about exercise science and would do a set of 20, 15, 12, 8 jumping by 10 lbs each set for upper body and 20 lbs each set for lower body. I’m sure a lot of this was youth, but is a large function of that success from the first set being the highest returns? I.e. that top set of 8 reps was giving me enough? Is there merit in me replicating that old workout again? Thanks for the great vids.

@pretty_flaco 2 ай бұрын

video starts at 12:20

@omerenes31 2 ай бұрын

it just gets worse "science based 😂😂😂"

@lorcan8484 2 ай бұрын

no, 13:14

@apurplecow5424 2 ай бұрын

Looking at those cable curls at 13:22, what do you think about setting the cables a little higher to get more tension in the stretch?

@Pain53924 2 ай бұрын

True

@MRS320able 2 ай бұрын

I do the triceps extension a bit like GVS but with 1 rope attachment because i get elbow pain using th double rope attachment n the cable is starts at the elbow instead of above me

@MaxwellKay-xl6ok 2 ай бұрын

Dude, this is an insanely valuable and informative video. There's a lot of useless/junk fitness content being made, but this is the opposite. I actually need to take notes to get everything out of the video. Incredible!

@joelsombroek 2 ай бұрын

Are the biceps brachii not way understimulated relative to the brachialis without supinating / rotating the arm ?

@syg1886 2 ай бұрын

What about shoulder workout coach ?

@DevKumar-ex6zb 2 ай бұрын

Bruh how is this a 19 minute video lmao.

@AlphaLionTrillionaire 2 ай бұрын

Woah! It's 5 to FIFTY now?

@arkh1730 2 ай бұрын

momentum in some exercises like in the barbell bicep strict curl it gets dangerous rewlly…you can do way more weight and you can easily hurt your elbows. the other day i was testing 1rm on it and i used momentum to do alot of weight ( 50 kg) and did like 10 reps but my elbows started hurting after and it never happenedd before when i never used momentum and used the weight i can innfact curl! sthis should be mentioned when talking about useing momentum. i i think that the momentum helps but yeah it gives a huge “ shock “ to the joints andntendons and shit inbelieve …that or im still untrained ( 1.5 years in the gym ) and my joints and that are weak still. but it never happened when doing without momentum like never but the other day i felt the elbow hurting after curling the PR with momentum, not that much momentum but i was using the legs and the body

@Raj-zt6hf 2 ай бұрын

the classic wrist curls do the job

@madtitan9639 2 ай бұрын

I got a criticism for ya. I don't think those forearms exercise are optimal (ignoring time constraints). Wrist roller is a better for tension in lengthened position. This can change depending on how you hold the wrist roller if it's the rope on a stick kind. Wrist curl and reverse wrist curl can be improved, IMO, by inclining the forearm until you find tension in the lengthened position - this is tricky to set up with heavy weights though. Rice bucket/bean bucket can be great for tension in the stretched position, although there's no eccentric portion to the movement, so maybe this is less optimal than the tension in the lengthened position would predict. Another one that is tricky to get right with standard plates because of the weight jump, is to pinch grip a plate, but then turn your palm up and curl the weight up so your forearm is in an inclined position (to preference) (or support it in that position) and do a wrist curl motion. It's just that last wrist curl bit that is the exercise. It puts the pressure on your finger tips, which gets the best stretch, and you get the most tension in that stretched position. I can imagine a machine that would make this a "perfect" exercise for wrist flexors - like a curl machine, but for wrists, evening out the tension so it doesn't drop off so much in the flexed position.

@gregorycocco9043 2 ай бұрын

Is there something wrong with a dumbbell overhead extension with 2 dumbbells? One in each hand. I almost never see this.

@kevindadswell603 2 ай бұрын

Dumbells are fine if single dumbell causes elbow pain since your elbows have more freedom of movement. They are more failure-friendly because you are less likely to drop a heavy (single) dumbell on your head.

@artvandelay1720 2 ай бұрын

Is there a way to avoid bruising the palm when extending the fingers during wrist curls? I find it squishes the skin in the palm and I get shallow bruising.

@Dougie.A.M 2 ай бұрын

Depends on how long you've been doing it for. You could always use a pair of gloves if you think it'll help.

@MRS320able 2 ай бұрын

My elbow is a bit more out then urs is that ok my triceps r still smashed for the triceps extension n I'm progressing

@loejewis 2 ай бұрын

I literally searched Wolf Coaching forearm workout earlier to find no video and now this wtf

@loejewis 2 ай бұрын

Luckily my forearm workout was exactly what you suggested anyway, I'm getting the hang of this now 😂

@Boulevardfree 2 ай бұрын

For the point "maximize Range of Motion" you showed a man doing very deep dips. I was taught that dips beyond cs. 90° bend in the elbows are high-injury-risk and needlessly hard on the shoulder, bursae and rotator cuff. No longer valid concerns?

@mkovis8587 2 ай бұрын

Wouldn't you want arms locked out on wrist curls to get those full stretch gains ?

@vraa5781 2 ай бұрын

You and doc.Pac have the same background. Do ya know each other?

@omegaman_ 2 ай бұрын

They use the same studio..

@Theone.fitness 2 ай бұрын

Dr. Milo please clear this. To this day many say training legs hard will also help upper body grow? Yes or no?

@Dougie.A.M 2 ай бұрын

Sort of, kind of. They're big muscles, they send a big signal to tell your body to grow, and also help improve natural testosterone levels. They're a big part of your body. But your arms aren't going to gain an inch just because you train legs. Don't skip leg day, ever.

@bojanrajacic5045 2 ай бұрын

Hard no. Might grow your back a bit but arms is hard no. If you skip legs all together arms might even grow more

@chonkeboi 2 ай бұрын

I believe there’s absolutely zero evidence to suggest that. People say that training legs increase your testosterone, but it’s very temporary and subsides very quickly back to baseline level.

@eddiegrant58 2 ай бұрын

The Mind Pump guys have said this but in my experience it's not true at all.

@CH1C4N0444 2 ай бұрын

You sort of touched on this in the video, but the general recommendation I've seen is 10-20 sets/muscle group/week, but is there any research on how many sets/muscle group/session? Also, how can you tell what muscles are getting indirect work? For example, should a bench press count as chest, tris, and front delt exercise? What about a pullover? Chest and lat exercise? Its something i struggle to program around for myself

@overtonpendulum2071 2 ай бұрын

11:17 Damn I've never seen anyone go that deep on the dips. Are you sure this is safe?

@matusjurcik6974 2 ай бұрын

Being a ,,Bruh,, scientist is the biggest notch, right? Right?

@mrace233 Ай бұрын

14:33 fine, I'll update my CV 😭

@Jimmy29li 2 ай бұрын

Anything that lengths in the stretch position like deep incline DB Curls or forward leaning dual cable curls.

@Flahtort 2 ай бұрын

Milo, I think there is no need to be repetetive in your content and starting every "most effective workout" with the same general information you put into every such video. Even though for new viewers it might be interesting, for one who already saw previous video it's not. Maybe it's worth to just cut time of that part down to 30 sec and then go right into exercise selection?

@hanshelfer2799 2 ай бұрын

video starts 13:06

@gokukakarot1855 2 ай бұрын

For the algorithm

@muhammadhasnainkhalil7437 2 ай бұрын

Skip the first 13 minutes if you want to see the specific exercises.

@JC-hk5zy 2 ай бұрын

Time to turn from a spider to the hulk

@jonduke4748 2 ай бұрын

reverse curls?....

@TheKurats23 2 ай бұрын

I eat cheese on my arm days!

@lukeharris2622 2 ай бұрын

✝️💪

@deruneldembal5048 Ай бұрын

I like your videos and all bro, But there is no fucking way I am gonna do that fucking seated cable curls at my gym. Thats not only some nerdy shit but if someone did that it would piss me off. Bro other people need that bench and its both cables. Idk man. In of itself its a good exercise but bro when there is a good amount of people nahhh

@nicholasfevelo3041 2 ай бұрын

Rich can't even walk normally

@bradturner7678 2 ай бұрын

Well, not anymore.

@meowchinchilla4009 2 ай бұрын

All fluff and pump coath would not be proud

@martingamer5591 2 ай бұрын

The video's duration is 19 minutes, this comment was posted 7 minutes after upload. Imagine skipping through at least 12 minutes of rigorous, in-depth analysis and explanation only to make a one-dimensional judgment.

@pomperidus 2 ай бұрын

@@martingamer5591that’s a meme comment - I don’t think many will take it seriously and it still helps the video visibility; “coath” is Jason Blaha, a “controversial” fitness KZfaqr ;) Or maybe you were joking too and it flew completely over my head…

@martingamer5591 2 ай бұрын

@@pomperidus I got r/woodshed. I forgot Blaha even existed.

@StephenMarkTurner 2 ай бұрын

Natty or not? The beard that is, it looks suspiciously devoid of grey.

@tribunaldude 2 ай бұрын

Forearms are unfortunately genetic, much like calves. Larry Wheels has little girl wrists and thus small forearms unlike the other arm wrestlers, despite torturing the f*** out of them over the last few years. But they are notorious for responding to high volume AND frequency. If you're young (under 18) and relatively lean,doing an all out mass gain over 5-10 years with dedicated forearm work - you should have freakish forearms.