How To Build & Sculpt Your Arms | Mind Pump 2100
HTML-код
- Опубликовано: 11 июл 2024
- 00:00 Intro
0:32 The reasons why training arms is so popular.
The muscles of the arms, pivotal moments training them, and the best exercises you can do to sculpt and shape them.
04:44 #1 - Biceps.
Compound lift: Chin up (Supinated grip).
Best exercises: Preacher curls, standing curls, and incline curls.
16:28 #2 - Triceps.
Best exercises: Press down, skull crusher, and overhead extension.
Compound lift: Dips, close grip press.
26:12 #3 - Forearms.
Best exercises: Wrist curls, reverse wrist curls, and farmer walks.
28:19 Order of operations, sets, and reps.
Related Links/Products Mentioned
For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump
June Promotion: MAPS Cardio or Summer Shredded Bundle or the Bikini Bundle 50% off! *Code JUNE50 at checkout*
mapsfitnessproducts.com/
Mind Pump #1950: Shoulder Building Masterclass
mindpumppodcast.com/1950-shou...
Build Your Biceps with Angles - Mind Pump TV
• Build Your Biceps with...
Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON) - RUclips
• Get BIG Biceps By Doin...
Preacher Curls Are What Your Bicep Workouts Have Been Missing!
• Preacher Curls Are Wha...
The ONLY Way You Should Be Doing Dumbbell Bicep Curls!
• The ONLY Way You Shoul...
How To Do Hammer Curls for HUGE Biceps (BICEP GROWTH!)
• How To Do Hammer Curls...
Build Your Triceps with Angles - Mind Pump TV
• Build Your Triceps wit...
Do Cable Tricep Pushdowns Like THIS (RIGHT WAY!)
• Do Cable Tricep Pushdo...
How to Do SKULLCRUSHERS with Dumbbells for BIG Triceps (ADVANCED)
• How to Do SKULLCRUSHER...
Tricep Extension Dumbbell One Arm Workout | MIND PUMP
• Tricep Extension Dumbb...
How To Do Chest Dips For A BIG Chest!
• How To Do Chest Dips F...
The ONLY Forearm Workout That Matters (TRY THIS!!) | MIND PUMP
• The ONLY Forearm Worko...
5 Exercises For HUGE Forearms & A STRONGER Grip
• 5 Exercises For HUGE F...
Add Size to Your Traps with Farmer Walks
• Add Size to Your Traps...
Mind Pump Podcast - RUclips
/ @mindpumpshow
Mind Pump Free Resources
www.mindpumpfree.com/
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpumpmedia
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS 
Развлечения
Great video. Thanks. I’m now changing my arm routine since listening to this.
70 year old woman & going strong.
A good education is important...
But big biceps are more importanter!
Bro 😂
Lee priest 👑
Definitely love the farmer walks. But really so I can bring all the groceries in one trip!! 💪🏾
These master classes are the best! I’ve ignored my arms for a while now, going to make sure to add more into the mix. Thanks guys!
Perfect timing! I was JUST editing my workout program to build my arms a little more. The holy grail of fitness advice as always
Love the masterclasses, and this one on arms is awesome! Will be incorporating the movements I’m not already doing asap! Thank you MindPump!
I've been listening to the podcast for about six months. I'm going to have to start watching more of these on RUclips. Got so much more out of it.
Been watching you guys since Fall last year and running your programs since Feb. Love everything so far! 🔥
This information is elite ! Thank you guys, you provided so much clarity.
Just got my first MAPS program hope to start this week. Always love you guys podcasts. Keep up the good work.
I watch you guys everyday and appreciate you guys provide!
I just watched the shoulder master class. Perfect timing guys!
Awesome video! The first mind pump clip I ever saw was on building your biceps with compound lifts. I love how none of your videos contradict one another! The continuity between videos is impressive and that's how I know the information I get from you guys is quality information. For anyone watching their first mind pump clip here, keep watching and keep building! 💪
It’s like y’all are reading my mind! Literally made shoulders and biceps part of my focus sessions in MAPS aesthetic. Have been loving that program I am currently in Phase 1 week 3. I’m hoping after this master class I’ll have some boulder shoulders 💪🏼 as I’ve neglected my arms for years for fear of making them look “bigger”. So happy I found this podcast. I just wish I would’ve found y’all sooner 🙌🏼
Mind pump has not only brought me insight to health and fitness but also fatherhood. Being the only provider of my spouse and my daughter with one on the way these guys bring me satisfaction in knowing that we all have trouble getting to our health / fitness goals with our everyday life challenges. Glad they share as much information as they do.. and my man Adam wearing the Dreamville shirt 💯 hell yea man !
Anyways I’m glad to have discovered you guys my first ever podcast thank you guys !
I have been listening to you guys since 2019 and have watched all the episodes and I love these masterclasses!!! 😃
I will incorporate these exercises and will build my arms 💪
These videos are the best. Definitely going to be adding more pull ups and pull downs into my repertoire. Thanks guys!
Our pleasure!
I’m going to have to try using resistance bands when I do preacher curls. Thanks for all the great content guys, and happy Father’s Day!
Excellent episode . I can’t wait to start using this tips at the gym
Thank you guys
My fav podcast, I think I’ve literally heard all you guys have to say but I watch them all cz y’all are entertaining😭
The Mindpump AI is awesome ! I have been using it to map what maps I'm going to do throughout the year and to ask questions I would want answered on the show. Thank you guys for leaning into the technology , it is great
These master classes are amazing! I enjoy every last one!
Glad you like them!
I’m going to be 52 in a couple of months and your programs are helping me get in the best shape of my life. Been following you for about 4 years and your podcasts are so informative, inspiring - and entertaining! Never stop!
Thanks for this. Been working on my barbell bicep curls but worked on my form using lighter weights and doing 21s. Thanks!
Welcome to the gun show.. funny is I am really a firearms instructor.. 😅😅😅
I really enjoyed your show guys!!! 🔥
It’s like you were reading my mind when you made this episode, i had so many questions about arm training 💪💪
I’ve done strength training for 10 years off and on, but was trained to lift in a CrossFit gym, so I stupidly thought isolation exercises weren’t necessary/useful. Loving all the advice on how to incorporate them properly!
Thank you so much Brother's, Keep it up!
Hey guys! Love the content- been listening a little over a year now and in 6 weeks following MAPS RED I have been able to add
- almost 30kg to my squat
- 12-15kg on my deadlift
- 10 on bench and 9 OHP
I am pursing a career in fitness and this is only the start as you have all changed my life ⭐️
Love dips as a compound movement!
The master classes are the best, free education from the best
💯💯💯
Yes! My favorite training day. AAAARRRRMMMMSSSS! 💪
Mind pump, Raw Fitness Truth, Let’s go, looking forward to this show because my arms are my lagging body part, mind pump always get it right, Trust!!
speaking as the chinup king [4yrs of chinning with obsessive form], my arms are somewhat small but my bicep peak is yuge; the center slit is gradually coming in. What I feel for my own self is that bracing your core [taking away from the back arch] allows me to do more reps. I would also try experimenting with a side-thumb grip position which I've noticed allows me to EASILY smack my chest to the bar & stick to it. I always deadhang and do a 1-2 second pause at the top. Narrow or super narrow grip only. Personally not a fan of wide in any pullup variation.
Ready to start one of your programs. Perfect timing that some of the programs are 50% off! Trying to get my nephews and sons to take a look at your channel. So much great info!
Short and sweet podcast, im all for it!
Glad to hear it!
Nothing's more important than the program. 😎
These guys always kill it
I’m on week 3 of phase 1 of MAPS Anabolic and I’m loving the program! This is my first MAPS program and it won’t be my last. Been watching the podcast for 2 years and never miss an episode. Happy Fathers Day to the mind pump crew!
Nice... I love MAPS anabolic. I was almost finished with MAPS Aesthetic but I got injured from something not involving the gym.
@@mpac418 how did you like Aesthetic? I was thinking about getting that one next. Hope you heal up asap
@@mattipsen1471if you are new to lifting then I wouldn’t recommend. It’s a ton of volume especially for beginners
@@mattipsen1471So it's a lot of volume depending on how your workout is like. Understand I use to be the guy in the gym who do 20 to 25 sets per body part. I do a crazy old school German Volume training as well. So like for instance, I would do 300 reps for chest, or back, or legs. That would be 4 exercises two big ones, two small ones. The big exercise would be like 10 sets of 10 reps for two big exercises my wife and I do this for 8 weeks. Take a week off. So I am use to high volume. I listen to this podcast for over a year and it took me 4 months to get into the mind set of doing a full body work. So I program my own. Then I finally got the RBG bundle. Which has Anabolic, Aesthetic and Performance. I will never go back into that high volume training again.
So do I think Aesthetic is high volume? It is for a beginner and it's definitely more than anabolic.
US. Marine vet here did 4 years in the infantry I like to think I know how to workout. I did not know that hand position didn’t matter for triceps thank you you learn something knew everyday
Always good content
This channel most amazing especially SAL 😭❤🙏🏻
Boom !!!
Boom 💥
@@MindPumpShow been waiting for this !!!!
Fantastic show, cant wait for legs, then my Masterclass collection will be compete
Ive just finished symetry, and Im ready for a new program !! So far, I've done anabolic, performance, aesthetic and symmetry
😁🎉🏋♀️👊 you guys rock, love the variety of your podcasts and your programs, I love them ALL ! TY 🙏🏻⭐️
Nice nice, Aesthetic in particular is an awesome program, phase three of aesthetic was the most challenging work out phase I’ve ever tried! Props to you.
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
This is pure gold channel 😊
🤘🏼
Thanks guys! My little tooth pick arms will take this video and use it’s information.
Love the show
It’s Mind Pump time on Father’s Day baby!!! Let’s get ready to crush this week.
Let’s go!!! 💪🏻💪🏻💪🏻
My weight lifting class had a ex body builder for a coach in high school for ever grateful he taught us to train the muscle groups evenly.
I have been listening to your show ever since I heard you guys interview Charlene Johnson, and I am hooked! Thank you for all of the great information. I recently purchased my first MAPS program, and am really looking forward to putting it to good use.
Wow, thank you!
Happy father days fellas and , yours guys queens that hold it down when you guys are helping the word.
If I can get arms like Sal's I will listen to everything in this video 💪💪💪
Yessss
Nice arm pose Sal! 💪🏽
Man I haven't had sore triceps in many months. I've done cable overhead extensions (single arm, I get a great contraction that way), pushdowns, dips. Great contractions during all.
Then I started a new routine this past week (Jeremy Ethier's Intermediate Build 2.0) and the triceps exercise I did yesterday was sitting on an incline bench, doing basically overhead extensions but a dumbbell in each hand. Honestly that wasn't much different then the cable overhead that I had been doing. But wow my triceps are sore as poop today lol. It was a great exercise, great contraction.
💪💪 gona try all these out! Especially the compound lifts. Never tried them before. Excited for the gains!!
You got this!
@@MindPumpShow hell yeah! Thanks guys!
I think Maps Anabolic advance will be perfect for me. I lost 70 pounds and built a ton of muscle with Maps Anabolic. im on my heavy weeks again. I love it.
Good stuff
@@MindPumpShow am I the winner ? 🏆
I almost passed this episode thinking I already know everything there’s to know about arms routine. Was I wrong…the three different elbow positioning is a total game changer, not to mention that’s a great way to engage mentally
On bicep day (also shoulder and Lat day) I start with weighted chin ups then, then reverse grip pulldowns, then barbell curls, then I do some reverse grip barbell rows, then i go to the easy bar or machine curl and do some drag curls before I hit the machine "the correct way" for a set of preacher curls. Finish them off with dumbbell curls of all variations.
Note: Biceps already got a bit of work out from the upright rows that are done at the end of the shoulder workout before moving to biceps. Lats can be done at anytime during the session but I start with weighted pullups (wide grip) before moving to shoulders, and then after arms I like to hit light weight for 30-50 reps on a lat pulldown machine or cable.. the arms will stay pumped while the lats get a final pump. Then I like to do light laterals to see the veins in my lats while I finish the workout with a shoulder pump. Anything more than that is a waste of energy and time.
Nice episode.the stuff about chinups is too true. I did bicep curls for 6 months with no real change to my biceps then sudenly a few weeks of chinups and my biceps are blowing up
I just added incline bench curls this week after having not done them in a while. Craziest pump ever. Also I just wanna know, who do I have to sell my soul to to get a bicep vein?!
I’m running anabolic for the first time. Would love to use these tips for the trigger sessions!
Go for it!
Excellent recommendations. Arm's is important for me ii have not so much strength
24:32 I'm surely getting the reference all wrong but this gave me "I am the last dragon!" (Dragonheart, 1996) vibes. 😆
The sexiest muscles! 💪
I lifted for about 5 years before I ever trained arms. I only started training them recently.
I had to rid my arm exercises due to bad golfers elbow, and now even though I've recovered, I still.get a slight twinge doing some arm isolation exercises. So been leaving them out, but now incorporate it in compound lifts like rows, that doesn't aggravate it
I remember in my early 20s there was a woman, slightly older, who came up to me and said "nice arms" while rubbing my bicep. The woman was beautiful and definitely inspired me to hit the arms a bit more often. 😂
I love the inclined curl and the spider curl. Where would the spider curl rank?
Any good alternatives for elbow by side triceps movements? I have a home gym and resistance bands but I just don't feel they're ideal the way cable press downs would be. I love them for trigger sessions but the resistance curve is just odd to me for my actual workouts. I also don't have a preacher bench but I like Sal's concentration curl (Arnold style) alternative and also doing preacher curls one arm at a time using an incline bench.
Really good stuff here! Really helps me see the major holes in my arm game.
The best brachio-radialis exercise IMO is one Bruce Lee would always do...dumbbell circles
34 minutes ago? Wait, I need to leave a good message to get the free giveaway. I'm never here in time for those! What's the giveaway...oh...seems like there isn't one today. Of course I'd be here early when there isn't a giveaway. Still gonna watch it all!
Also, I tore my bicep warming up on preacher curls during covid, so I couldn't get it repaired. Since I'm never going to look at preachers again, can you toss me a different elbow in front exercise?
The machines you talk about where you can adjust the cam to target the start, mid or end portion of the muscle are made by Strive. They're tremendous machines and you'd think they'd be more popular, but I think maybe too complicated for casual user.
Sorry I know it’s late, but I just got into this podcast. When I’m doing an arm workout. Do I do biceps first then triceps? Or vice versa ?
Supenated pullups changed the bicep game.
Appreciate this video guys! I have spaghetti arms, but need, gorilla arms
BOOM
I tend to use the ball of the cable for flye variations. Aren’t there some products that offer handle attachments? Since 24 has a sparse amount of equipment
10:47 jeans in the gym is crazy
I don’t like training arms unless it’s a compound movement. I do like doing shoulder isolation exercises though, mainly lateral raises or rear lateral raises. Since I’ve been following Mind Pump I’ve really enjoyed training full body and legs are my favorite exercises. (I already have Anabolic Advanced so please choose someone else to win)
Thanks for sharing!
👍👍👍
What exercises for arms will help in contouring
I will train arms just for the pump and the feeling alone that you get 😅
Exactly like Adam said my forearms is stronger and looks better because of deathlifts.
What’s a good MP program you’d recommend for 50+ year old, who’s been working out for 30 years and now developed joint pains. Maybe that’s a good topic for next episode!!😊
MAPS Performance or Symmetry.
@@MindPumpShow thank you!
Yo I'm following up! Did you end up starting one of those programs? How's it going??
@@MindPumpShow I didn’t yet. Recovering from injury
Need all the intricacies to help fill out my long, lanky arms.
Sal talking about "almost like a compound skullcrusher." JM press? Something wrong with it that led to him avoiding mentioning the movement?
I once tried super close grip Inclined Smith Machine bench press, scariest moment ever in gym when my shit gave out first rep. By myself I may add. Never again 😆
Best equipment for building arms bar none: the shake weight.
Ok gentz... Cable Crucifix curls. Half step forward, hands to back of the head. One of my favorites. Touch on it please... Thoughts anyone?
Free program?!?🤤 🤤
Entered lol
Happy Father's Day, guys!
Episode 2100, get your tickets to the gun show! 💪
I did .🙋🏽♀️
🇺🇸🇺🇸🇺🇸
A comment below, THANK YOU!!!
WHOSE GONNA CARRY THE BOATS?!
28:00
👍
The absolute best arm/entire upper body exercise is arm wrestling. They missed literally one of the most fun and challenging exercises and best for development altogether. Also if you arm wrestle your forearms get trained first its one of the most important parts of the sport i put 2” on my forearms in my first year of training arm wrestling and a 1.5” on my arm itself
Show ‘em them GUNS!