The Perfect Biceps Workout For 21 Inch Arms

Рет қаралды 447,172

Күн бұрын

So you want 21 inch arms. Well today is your lucky day. In this video we go over the perfect biceps workout for 21 inch arms. This workout can be done by itself or with a triceps workout that we will be posting in two days. So if you are looking for bigger arms you came to the right place. Give this biceps workout a try and let me know how nasty your pump was.
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IG: @Luke_The_Hulk
Also make sure you pick The Arm Training Manual mountaindogdiet.com/products/...
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IG: / mountaindog1
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Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#21inchArms
#biceps
#armWorkout

Пікірлер: 409

@mountaindog1 5 жыл бұрын

Also make sure you pick The Arm Training Manual mountaindogdiet.com/products/the-arm-training-manual/

@theveganlawyer2193 5 жыл бұрын

Are these training principles geared towards natural, or enhanced lifters?

@BrendanCBreen 5 жыл бұрын

@@theveganlawyer2193 They're geared towards experienced lifters...

@TankStrank 5 жыл бұрын

John, if you don't mind me asking? Do you do all of your biceps exercises first and then all of your triceps exercises or do you alternate bicep, tricep, bicep, tricep?

@theveganlawyer2193 5 жыл бұрын

@@BrendanCBreen That doesnt answer my question

@BrendanCBreen 5 жыл бұрын

@@theveganlawyer2193 It actually does, you just put enhancements on a pedestal. At some point regardless of enhancements you'll need to up the volume, and/or do certain exercises to hit muscles to make them grow.

@donaldsavage3699 5 жыл бұрын

John you are one of the best and most humble bodybuilder instructor on KZfaq... thank you very much for your excellent teaching, keep up the good work!

@salahuddinyusuf 2 жыл бұрын

Banded barbell curls 3-4 sets of 8-10 reps Pinwheel curl 2 sets cross body 2 normal sets (2nd to failure then 10 partials) Supinating dumbbell curls Preacher curls 3 sets + 10 partials with some resistance Reverse curls 2 sets to failure (10-12 reps)

@rickyt5179 5 жыл бұрын

Damn, Luke Skywalker got huge!!! The force is definitely with him now! 😳😮😂

@davidwells4352 5 жыл бұрын

I was looking for a new arm workout and this coupled with the tricep workout video you just posted were just what I needed. I appreciate all knowledge you drop on these videos and despite what the haters say, I think the music is proper. 👌🏻

@AnsrMax 5 жыл бұрын

As always love the honesty. No fake weights. It's all about Time under Tension, that's why end of set partials are a brilliant idea.

@marvelsgreatestfan 5 жыл бұрын

Was gonna skip my workout today, then this pops up...it’s a sign! Thanks for the continuous motivation John

@vbml 4 жыл бұрын

Been doing this routine for my arm days last few weeks and can finally see some good growth and size. Many thanks for the tips John

@benedit71 5 жыл бұрын

Do you have a workout for 19 inch arms?

@yoandricecilio1096 5 жыл бұрын

I need video

@benedit71 5 жыл бұрын

@@yoandricecilio1096 I would but i do not have a wide angle lens.

@yoandricecilio1096 5 жыл бұрын

@@benedit71 fuck it just go for it

@elijah1110 5 жыл бұрын

I’m waiting for the 20.3728 inch arms video

@bangermccrusher 5 жыл бұрын

Under 21 can’t be considered a real arm

@InquisitivivelyCurious 5 жыл бұрын

Thanks brother your other video for 21 inch arms is one of the best ever!!!!

@swolegrandpa 5 жыл бұрын

Great tips! Never too old to learn new movements Thanks!

@louislamonte334 5 ай бұрын

Thanks for this! You're always a great inspiration to me, MD! I sure would have loved to train with you!!

@ChristopheVanleene 5 жыл бұрын

Thank you so much John for sharing knowledge and practice ! Bless you 😊 ( Chris from France)

@cyriszx 5 жыл бұрын

OMG this is sick. I love it , def. gonna do it next workout !!!!

@lukebruck3246 5 жыл бұрын

Just in time for back and biceps tomorrow. Let's go

@marrisna Жыл бұрын

I had your poster hanging on my wall for about 15 years for inspiration. Thank you for sharing the good things.

@patrykturczynski1107 5 жыл бұрын

Going to try this tonight. Even though its chest today. Not looking forward but looking forward hahaha. Loving your workouts along with feroce. Beast.

@MrMDee-si1bz Жыл бұрын

GOSH! Dude! I really admire your biceps! John!

@AILINX 5 жыл бұрын

Good shit man. I been doing the barbell curls with chains it's awesome. Love the vids

@ravenswoods177 4 жыл бұрын

You both look amazing!!! Thank you for the awesome info!!

@Vero587 5 жыл бұрын

Did this workout today, I really felt it. Even got couple of people following what I was doing haha. Thank you I can't wait for the tricep one as well.

@mountaindog1 5 жыл бұрын

thank you!

@martinbarwick 5 жыл бұрын

I tried also fantastic pump, love all you videos! Over 20 years of training and still learning. Keep it up!

@OP-xi1hv 4 жыл бұрын

Did you get a good full pump?

@guibox3 5 жыл бұрын

I wish had seen this before this morning when I did my bis and tris!! I've learned a lot just from the few vids of you I've watched and it has made a difference in the feel of my muscles being worked!

@BaddFrogg777 4 жыл бұрын

Excellent information as always. #1 on KZfaq. Thank you.

@azman778 5 жыл бұрын

One of the best workouts I’ve seen looking forward to the triceps version 💪🏽

@reallyreally2much 4 жыл бұрын

I like your personality and the way you xplain the things.

@RickfromFresno1 5 жыл бұрын

Thx for a great video, John. I think u touched on a very important fact at the end of it. There's a "place" somewhere in intensity and volume that's the sweet spot for each person and it's as individual as the person doing it. Lot of younger guys don't understand that or misunderstand it. The more intense you tear it down, the more recovery u need yet I see guys do 5 sets of 10-12 reps on 5 different exercises for bis. I could cut their volume in half and tear up the bis more. When I was in my 20's, my bis looked about like urs and all I did...all I had was an EZ curl bar and some plastic weights. All I did was a standing bar curl...every other night. It got to the point, guys at work told me I needed to do some bench and squats to balance the rest of my body out. What I wouldn't give to be 22 again and know what I know now.

@TheJohn93226 5 жыл бұрын

Awesome as always John! :)

@sellitlikemike6313 4 жыл бұрын

As always great content.

@justinricey5496 5 жыл бұрын

John seems like such a nice dude, it’d be sick to training with him even with the gap in strength/performance because he’d just get the best out of you and still make you feel awesome for it.

@garypaul9764 5 жыл бұрын

Great workout john I'm already feeling pumped up after watching this lol

@austriandeathmachine8829 4 жыл бұрын

Everything about you , your knowledge and your channel is perfect sir. Thank you (y)

@stuartniven2401 8 ай бұрын

Awesome video!

@alcardarelli7715 5 жыл бұрын

Thanks, I will try this on my next arm workout.

@MrRtsbus96 4 жыл бұрын

Wow , did all those exercises with less wieght and dam my arms feel like there gonna explode !!! Thanks for another great vid. Mr.Meadows

@marisiamsullivan 5 жыл бұрын

Great video John you are a machine, love ite

@Strengthbymarcus 3 жыл бұрын

"Keep working! Keep working! Keep Working" Dude in the corner mopping: "OK!!!!"

@adamelliott2492 3 жыл бұрын

I really like the variety here. I noticed my last bicep day, I did similar variety and felt soreness (in a good way) I hadn't felt in a while. My first thought near the end of this video was that I couldn't do this much volume because I'm natural, but then realized I can do this much variety in one workout, just a couple sets for each movement. I like that idea.

@leapers124 5 жыл бұрын

Love these all training session

@MrSmokedog32 5 жыл бұрын

John this was a great video. I know I comment a lot and my feedback is justified because the level of knowledge you provide is superb! Two pros transferring their knowledge to others in a positive way should be welcomed and appreciated.

@mountaindog1 5 жыл бұрын

thank you!

@hardevsinhpadhiyar2977 5 жыл бұрын

Very informative & quality workout

@tommywikstrom9100 5 жыл бұрын

Good lord, im getting a pump by just watching this. On another note i agree with the brachialis being a underappreciated muscle.

@MultiWarrior63 5 жыл бұрын

Thanks John, like the banded curls mate.

@charlieschmitt1420 4 жыл бұрын

You are the bomb john! As always another great instructional video. Can't say enough about this man. True bodybuilder. Congrats on pro card. Can't think of anyone who deserves it more.

@xyyx1001 4 жыл бұрын

Came here because John has mind blowing enormous arms. Going to do the half reps after failure like at 7:55 right now! Also, love the format.. just a plain free weight workout anyone can do.

@AndrewConway 4 жыл бұрын

Good Job, I'll take this Vid to the gym

@siddharthbrahma5132 5 жыл бұрын

Appreciate it man.thanks.u r awesome.

@sergiootero5904 5 жыл бұрын

John "keep going, keep going, keep going, keep going, keep goin" Meadows

@edwardfortae2350 5 жыл бұрын

Incline curls are the best bicep builder there is imo. I could grow just doing them. I lean the bench black slightly more though it really forces a full contraction at top. Im doing those band curls for sure, never thought of that.

@CitizenGeeMan 4 жыл бұрын

This is not a four star video... This is a four DIAMOND video... the Best Biceps workout video on KZfaq.

@mountaindog1 4 жыл бұрын

thank you!

@ericsnyder7947 3 жыл бұрын

I don't know what's better, the content of your videos or the metal ass background music

@gesiisak3120 5 жыл бұрын

This is really nice, thanks John! Pumping those arms is a great kick-ass arm day 💪

@gloryinsuffering 5 жыл бұрын

9:06 yelling at the maid mopping in the background

@dglesterhardunkichud4017 4 жыл бұрын

LMAO!!

@mdark14 3 жыл бұрын

🤣🤣🤣

@DNO_Fitness 5 жыл бұрын

My favorite bicep exercises are seated incline dumbbell curls and hammer curls. The stretch at the bottom of an incline curl really breaks down the muscle and hammers build up your peak by targeting the brachialis.

@InquisitivivelyCurious 5 жыл бұрын

good stuff!

@r.mercado9737 5 жыл бұрын

nice form!

@clydesmith8285 4 жыл бұрын

I love the side arm curls!

@tchirayath30 5 жыл бұрын

Gotta get this man to one million !

@mykiman5955 5 жыл бұрын

Lets get the popcorn, john is on!!!!!!!!!

@joebiden6163 3 жыл бұрын

Are you mandaean?

@cserkeszrobert4651 5 жыл бұрын

GREAT WORKOUT!

@4himsanctified 3 жыл бұрын

Doing post holes yesterday so my Biceps are done. Adding a band is brilliant BTW!

@Rcflex1 5 жыл бұрын

Awesome videos sir

@marvelsgreatestfan 5 жыл бұрын

Hi john, any chance you can do a video of rotator cuff exercises and how to properly program them? There’s a lot of dodgy people on KZfaq giving horrible advice on them...we need a true guy like you to lead the way!

@AnsrMax 5 жыл бұрын

Please watch the delt videos. Rotator cuff strengthening is addressed.

@jeffrinauxilium 5 жыл бұрын

Perfect form 💯

@hemingway3508 5 жыл бұрын

Nope.

@shawncallaway7294 4 жыл бұрын

John Meadows has theee best workout videos . Of all time.

@jeffjeff7993 4 жыл бұрын

I’m ready to try this

@taipeitaiwan10 5 жыл бұрын

Could you do a video on how to select bands? Love the lessons and want to try bands, but I don't know what to look for.

@zer0gravity184 5 жыл бұрын

I didn't know that Hugh Grant was into bodybuilding. Now I know why he's not in the movie business anymore.🤔😂 Excellent session John and I'm sure that the triceps will be on point for tomorrow.👍

@WhiteLion-iq3rv 4 жыл бұрын

John Medows reninds me of my former boss Darrell Schoolfield, he was a power lifter, and built exercise equipment back in the 80's and 90's, they look alike.

@MaheshWalatara 4 жыл бұрын

This is good shit. Will try it next arm day.

@heathbrockway9040 5 жыл бұрын

Bicep day my favorite. I used to do biceps everyday when I was younger lol

@chrisplaza3035 4 жыл бұрын

I have to say thank you for very educating workouts. I also would like to tell you how much I appreciate that there is no vulgarity in your training sessions or on the music you play. It is important because my husband and I work in youth ministry and we connect with our youth sometimes through workouts. We can't always show them a video or a trainer that they can keep up with due to the language and music the professional trainer chooses to use as well as the females attire choices.We thank you and pray blessings over you and your family and your business. Keep the awesome training videos coming.

@mountaindog1 4 жыл бұрын

thats wonderful!!!

@Johndoe-xo7mh 4 жыл бұрын

I'd skip glute day if I were you. Your butt is tight enough. Lol!😊

@Jet_Rod_94 8 ай бұрын

The buildup at the beginning 🤌

@devonlloyd8778 3 жыл бұрын

Love the secret agent music

@michaeltrogdon3469 5 жыл бұрын

Great video. Do you ever do skull crusher and close bench for tris from the floor

@marvmorales1584 5 жыл бұрын

Funny how the ones who say John's workouts are for the enhanced only are usually small and looking for excuses...keep up the good info Mr. Meadows!

@edwardfortae2350 5 жыл бұрын

Thats allways the case and most of them dont even train all that hard. When I was 20 years old I passed up a guy on steroids who told me he was natural. He flipped out all the time because he knew I was and my genetics were shit to his. I worked most people into the ground within 15min of my workouts though. I do that now at 44 and started back at 42. I passed every guy up in my golds in 2 years, every single one. Lol.

@liftingweights 4 жыл бұрын

Friggin awesome !!! I will coopt !! 👍👍👍

@Ederson-Mendes10 2 жыл бұрын

Virou lenda❤️🇧🇷

@lemmykoopah 5 жыл бұрын

Great video John. Do you have a separate arm day twice a week?

@igorfitness 4 жыл бұрын

Really cool way of doing arms

@igorfitness 4 жыл бұрын

Powerful show

@captainmorgen3225 4 жыл бұрын

how many times a week to train arms you advise .im a big fan of you love from Europe 💪

@davidrey1339 5 жыл бұрын

Awesome,,!,

@ramhasib9930 Ай бұрын

Great video John as always but shame about the background music R.I.P. my brother 🙏🙏

@akuma4u 5 жыл бұрын

I dont think 20+ inch arms (with low body fat) is obtainable naturally. To get that kind of mass and keep it on will require some form of "supplement"

@allanbenoit8305 4 жыл бұрын

"Supplement" = ROIDS? lol

@akuma4u 4 жыл бұрын

@@allanbenoit8305 good old vitamin S

@allanbenoit8305 4 жыл бұрын

@@akuma4u ha ha

@shahnawazislam2216 4 жыл бұрын

I also think a lot of eating and good genetics are key.

@allanbenoit8305 4 жыл бұрын

@@shahnawazislam2216 No question about it, but the average person aren't getting big arms like that unless they've been working out for 20-30 years. The reality of it is that it's VERY hard to build muscle and it takes a LONG time. The fitness industry doesn't want to share this truth because they want to capitalize on and make money from you.

@kaku.m2829 5 жыл бұрын

Excellent

@kaku.m2829 5 жыл бұрын

Chest work out video

@WhiteDraqon 4 жыл бұрын

Hello John, wanted to ask, is it big difference when you do curls across your body (like your second exercise here) VS just plain hammer curls? Thanks. (PS I don’t have much developed long head and been told few times so I also underestimated this...thanks to you I’ll change it).

@ClaudioVillas 5 жыл бұрын

THE BEST EVER

@monkeyman41333 5 жыл бұрын

Thanks, you just posted this right after I finished my arm day. Then again, I can only dream of doing barbell curls with 145 lbs, WITHOUT the band.

@lukethehulk5476 5 жыл бұрын

Ray Walkerdine John and I are actually only using 75lbs with a band in the beginning of this video. I mentioned to John behind the scenes that I can really only go up to about 95lbs before I start to get off balance and have to recruit other muscles to get the weight up. He agreed with me that he is in about the same boat. You’ll obviously have to find the correct weight for yourself, but going too heavy is a mistake if muscle size is your goal.

@EM-zj1xm 3 жыл бұрын

Any tips for wider bicep for long and skinny arms? Amount of reps, amount of exercises in one training, slow negatives, importance of pump/weights/cheating? I heard some opinion that for skinnier guys more than 2 exercises for biceps would be overkill for muscle growth, even if they have enough endurance and strength to do even more.

@davidhughes9451 5 жыл бұрын

Technical this is gr8

@1bizkid 5 жыл бұрын

Zach Galiianakis got in shape!

@mikev6046 5 жыл бұрын

John, What's your take on using Fat Grips with dumb bell curls? Yay or nay?

@raviway5078 3 жыл бұрын

Hello sir I can do biceps every single days like your method please and I am 41 years old I was start workout my age is 39 years old .please advice me thank you . I sure you are the teacher for my workout I am following you also.

@hawk1548 5 жыл бұрын

BOOOOM!! 💪

@HardCorps88 3 жыл бұрын

Dig guitar...great workout tunes where can I get that?

@isaacjohn6011 4 жыл бұрын

For spider curls, would using ez bar help keep the elbows in? Would appreciate the feedback thanks

@malekmalek9064 5 жыл бұрын

Definitly gonna incorporate the hammercurls cross the body,can use that thickness💪

@derekbrackenbury7159 5 жыл бұрын

Nice vid JM, definitely gonna give it go. So what’s the latest on your competitive comeback??

@mountaindog1 5 жыл бұрын

still thinking about it!

@derekbrackenbury7159 5 жыл бұрын

mountaindog1 - just do it my friend, you know it makes sense 👍

@levedia 5 жыл бұрын

me frontwards my arms are not wide so im assuming the hammer curls performed is to achieve the 3 dimensional look of the arms correct ? What about wide grip curls on the olympic bars which is better ?

@G3O.On3 5 жыл бұрын

I tried this today and I had to duct tape my biceps to my arm to keep them in place! 🔥💪💪🔥

@rudianger123 Жыл бұрын

So it sounds like to get in a few more movements, simply lower your # of sets (I have always done 4 sets of whatever for a particular movement) to 3?

@shantanusapru 4 жыл бұрын

Mr. Meadows, could you please comment/advice on how much inter-set and inter-exercise rest should we take? Also, for the 1st exercise, instead of the straight bar can we use the EZ bar, or do you recommend the straight bar only? Thanks.

@mountaindog1 4 жыл бұрын

you can use ex bar - for arms 90 second breaks