#1 1:01 - special superset #2 2:48 - stronger arms #3 4:47 - switch up your exercises every 4 to 6 weeks #4 7:32 - increase volume #5 8:55 - do the right thing in the kitchen
Supersets are great for bicep work. One of my fave superset is a 4 part superset. 1. Preacher curl or strict curl around 86 LBS for 10-12 reps. 2. Hammer curls with 25 LBS dumbells in each hand. (I'll use 30's when they beginning set is heavier than 86 LBS) for about 15 reps. 3. Reverse curls using cables. Straig t bar. 22 LBS. 15-20 reps. 4. Curls using cables. Straight bar or rope. As many as I can. This superset hits your peak, your brachialis, your forearms. Pretty perfect. Instant results when training in a high rep/low weight cycle. Obviously, when you're in a heavy lifting period, supersets are not the way to go.
This guy is so informational I'm sure he's helped hundreds if not thousands of people ✌ you're the best workout teacher bro keep it up for the people 💪
Thanks for creating such good training videos. You present the information verbally in a way that is understood. You keep things basic and you provide good demonstration.
hey dude i wanna say thanks i lost 75 pounds in 6 moths with a routine i made for myself using your tips there are many places that ofer the same information as this channel but u dont overwhelm us with all the info at once and make it real simple for beginers i am 10 punds from my ideal weight and feel better then ever which was unthikable to me half a year ago. so just wanted to say thanks a lot your tips helped me for sure
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge Diet, and started seeing much faster and better results.
summary work on mechinical tension and matabolic stress and muscalar damage mechinical tension=streching forcing that your muscles are under when you contract them against resistances. metabolic stress=buring sensation that you get after your muscles becomes exhusted. muscaler damage=breaking down muscles fibers so that they can repaire themself and get bigger because of muscalar exercises. do 8-10 heavy weights. do 15-20 light weights. do black curve bell push ups and swap the amount of sets eat 300 more calories and eat less and work out all parts of your muscles. eat the right food. don't over work yourself . do less sets as well.
There are so many ways to workout each muscle, I didn't think it was ever possible to run out of variations. My problem is that every time I see a new one, I want to try it, but that would mean spending 24hrs a day in the gym. I just change up my routines every month or so, keeping a few tried and true lifts.
One thing I haven't been able to figure out, is "Do I repeat these sets as he described?" Like to I do the heavy 8, and the moderate 15, and the lighter 20 and then done? Or do I come back a few minutes later and do the 8, 15, and 20 again? Thanks,
You don't need to be a theoretical physicist to become a good weightlifter. Step 1 - Figure out your macros, then follow it roughly. No need to count calories unless you're on a serious cut or bulk program. Step 2 - A workout program that combines compound exercises with isolation exercises, that you can keep at consistently. Step 3 - Get a personal trainer or a very knowledgable friend to show you all the exercises with proper form. Step 4 - Keep at it, consistently, every week. That's it. Follow those 4 steps and you will get great arms, get a great back, great shoulders etc. All about consistency.
Love your videos bro... Lot of helpful insights.... Just a doubt-- Does the way of increasing the overall arm volume wil follow the same principle? I am a hard trainee hitting gym for 6 days a week(1day cardio only), however built a flab of fats during lockdown and lost some muscle in my arms😔
I remember reading Franco Colombo's (RIP) book, "Winning Bodybuilding" over 30 years ago and in it he said that to gain one inch on your arms you have to gain 10lbs of body weight. 10 lbs for every inch. Do you agree with that?
Wow. I have never seen cable preacher curl exercise like that before @ 6:33 . The ez bar preacher curl is my favorite exercise for the biceps but I will try that cable preacher curl next time.
All it took was 1 PE lesson in my schools gym to make me do loads of constant and sophisticated research about muscles, protein, diets, and whatnot and I can’t wait to get back to the gym to continue for the time we have in the gym.
Make a video about starting training for more muscle on the back. The reason I ask is that I suffer with a bit of nerve damage in the lower back and a bit more muscle will help take the load off and support my spine reducing my pain levels.
I have come here to tell you , , you know I have wondered if you hated me all these years later , I'm sorry I ate your lunch and stole your lock for your locker I had to apologize , it was in mrs wallace's class I never told you I was the one who stole your lunchbox my apologies
Can you please make a video to help balance unbalanced body parts ? i have been doing sit ups too often and my lower body ( butt ) is unbalanced and curved. Aka anterior pelvic tilt.
I have been a athlete and weight lifter my whole life. Your body doesn’t know if you’re lifting 300 pounds, or 100 pounds. Individuals who are just starting out first needs to learn form. I see guys loading up a bar and using there whole back to lift it. The guy over curling the 5-10 pound dumbbells with great form will do better in the long run. Like I said up above your body does t know how much you’re lifting. So if you’re a beginner, or not very strong make a lighter weight feel heavier. For instance start out with dumbbells at 10 pounds use strict form and then go down to 5 pound dumbbells and go really slow for as man as you can do. Eventually that 5 pound dumbbell is going to feel like it’s 25-30 pounds, or more. Like I said your body has no idea on how much you’re lifting. I see people commenting on hitting arms everyday. I don’t care if you’re taking creatine, bcaa, hmb, lots of protein, etc... Eventualy you will tear a bicep. You can only put your body through so much for so many years. Most I ever hit my arms was 3 days a week and that was still to much, and I was never on a schedule cause I would do arms Mon, take off tue and wed. Hit them Thur take off Fri, and Sat then hit them Sun. Then next week Monday and Tue were off hit them Wed and so on. I was hitting my arms 3 days a week, but I still had two days to recover. Sorry this was so long! Best of look to everyone!!!
I discovered this Chanel 2 days ago I think I've watched most of your videos 🤷🏽♂️🙃 great job, one question am trying to gain weight and build muscles am a beginner but I love running, from what I've seen cardio hinders progress ? So how can I balance my time in the gym and my morning run on the beach ?
Max, do you ever train forearms specifically or just hope for the residual effects from upper arm exercises. if so what are some of your favourite forearm exercises?
I always tend to go through 3 phases with this guy's vids. 1st phase: Ok cool, that makes sense, I can do that. 2nd phase: What!? I have to change/incorporate that as well? Man, it's not gonna be as easy as I thought. 3rd phase: Oh c'mon!!! How am I meant to keep track of all these things, work a 9 - 5, play with the kids and find "quality time" for the wife?
Max, please tell everyone that it’s really important to workout at 5 pm because it’s the time where the body is at its highest temperature With the warmth of your body at that time your gym performance is at it’s best
Got a question. Please answer with all seriousness. I'm 39 years old when I was 24 I got very serious into gaining weight as I was always skinny. I started eating a lot more meats, veggies etc... My results after a year were awesome and I proceeded for another 3 years however I became an addict and my life was out of control. I am sober today, have been for 13 months but I want to start lifting again and feel great again. I did start couple months back and I went thru the process all over again as a beginner does with your muscles aching, feeling swollen for a few days until my body adapted but I can tell my testosterone levels are low as my recovery time is nothing compared to my 20's also I regret to say that I wasn't pleased after my workouts as I felt that I didn't get a good pump, what can I do to get the workouts I once was getting and seeing / feeling the results. Of course I'm not as energetic as I once was but I'm not allowing the blame to fall on my current age totally. Please help with honest advice. Thank you
Good info!! For some reason I generally tend to tune in on videos with super diesel gear heads!! If I see a video and guy is average it's not that convincing!!
@@gramrastag welp there is a moron who say im weak and doesnt know how i look. Well it is part of the bicep but not as important never stated it wasnt part of the actual bicep. The fact that you are mocking someone who is trying to tell you something in a normal way tells me you are 12. Sorry 13
@@Vuexx well ok. My bad. I thought it wasnt as important since youtubers would say like: long head, short head, and then go like: and there is a muscle called brachialis. Welp time to do more research on the gym than psychedelics lol
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Hope you guys enjoy this video. Let me know what topic(s) you'd like to see covered in the next one
Carb cycling
I was loosing weight , then I got to a certain weight and I havent been able to drop weight in months .How could I get back to loosing weight?
Time under tenson please exercise sets and reps thanks. HEALTH IS YOUR WEALTH
Shin splints
A programme for Indians. please..
#1 1:01 - special superset
#2 2:48 - stronger arms
#3 4:47 - switch up your exercises every 4 to 6 weeks
#4 7:32 - increase volume
#5 8:55 - do the right thing in the kitchen
Brotip: An arm set a day keeps the leg day away.
@King Kardashian shots fired fuck, I repeat shots fired brooooo
lightning boi You’re the keeeewlest Pikachu ever
@@FrenchViking466 I beat enemy pokemons with my fists
@@respiratoryfailure3780 I bet you have never met a pokemon on the streets you didn't like
Fuck legs, fuck cardio, get joocie
Supersets are great for bicep work. One of my fave superset is a 4 part superset.
1. Preacher curl or strict curl around 86 LBS for 10-12 reps.
2. Hammer curls with 25 LBS dumbells in each hand. (I'll use 30's when they beginning set is heavier than 86 LBS) for about 15 reps.
3. Reverse curls using cables. Straig t bar. 22 LBS. 15-20 reps.
4. Curls using cables. Straight bar or rope. As many as I can.
This superset hits your peak, your brachialis, your forearms. Pretty perfect. Instant results when training in a high rep/low weight cycle. Obviously, when you're in a heavy lifting period, supersets are not the way to go.
Jesus, what have we done to deserve this guy. Thank you
Mh not that much if you take care of the newest informations about muscle and strenght growth
What Jesus have to do with this?
@@prncegloww9337 what bothers u ??
@@prncegloww9337 That's our god
He is your father
Just buy a smaller t shirt
Short-sleeve shirt is the best
@@nvmffs like those 3/4 sleeve baseball t-shirt?
You're a freaking genius
That's so true
Sklisokken Some people are sticks tho
This guy is so informational I'm sure he's helped hundreds if not thousands of people ✌ you're the best workout teacher bro keep it up for the people 💪
😂😂😂
Bro Tip: Every day is arm day.
How? Thx
true
No its not true...there supposed to be recovery days or at least 2 days off
galxyology if you use creatine and bcaa u dont need to wait 2 days to recover
@@balkanclips8951 If it's daily how would you workout the rest of your body, you would be exhausted
4:43 Flexes Bicep - kisses Shoulder 🤦
Such an eu guy
Thir7een 😂😂😂
What a cute guy
He can't reach it 😂
😂😂😂
Oh my goodness Max. You have become a force of nature in this industry.
It’s so disappointing when after all that workout ...pipi smol
fispen pills 😂
NoScopeSniper001 YT nah dear won’t work remember pipi smol means pipi smol
Pipiii
Only if our dicks could grow like our muscles then you'd hear "hey bro how many sets did you do with your dick"(bro voice)
xMG omfg i can imagine LMAO
Hey Bro. I just wanted say I appreciate the way you explain things and go through a thorough approach to growth. Have a great day buddy!
Weighted chin ups and Dipps works well for big arms. HEALTH IS YOUR WEALTH
Those are dangerous mate. Be careful.
@@samuelburningham5266 Do what others dont to get what others wont
@@Cryptojunkie247 That is true, but I'm talking about your lower back mate. It might break if you put too much weight on it...
@pan peter you tell him mate.. Nexts he will be saying bench press is bad for your chest..... FEAR LASTS THE MOMENT REGETS LAST FOR LIFE
@pan peter Oh my bad dude. Not the lower back then...
Setting an Upper and Lower rep Count!! Thanks mate I will follow this Strategy.
This RUclips channel legit changed my life. Thank you for all your advice.
Thanks for creating such good training videos. You present the information verbally in a way that is understood. You keep things basic and you provide good demonstration.
hey dude i wanna say thanks i lost 75 pounds in 6 moths with a routine i made for myself using your tips there are many places that ofer the same information as this channel but u dont overwhelm us with all the info at once and make it real simple for beginers i am 10 punds from my ideal weight and feel better then ever which was unthikable to me half a year ago. so just wanted to say thanks a lot your tips helped me for sure
spitit27 good shit brother. I lost 35 in two months and his videos really were the guidance I needed
You a g. Well done.
I'm definitely seeing the results of changing up the sets and weight 🔥
This is what Schwarzenegger calls “Shocking The Muscle”
this is a great presentation, please keep them coming, thanks.
Do one of these but for the back.
If you want make ur arm check the last link here
Yes one for back please!
Lots of dips and pull ups bro . Body weight is best for building a big back as well as push ups
Guys please Help...i start working at gym like 50 days ago but i didn't see change
i working by follow this guy advice but........ HELP ME
5:13 the sound scared the shit out of me
I have been looking for this video really ... saved on my favorites ... thanks bro .. I learned a lot of things from your channel
10/10 for video mixing 🙌
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge Diet, and started seeing much faster and better results.
summary work on mechinical tension and matabolic stress and muscalar damage
mechinical tension=streching forcing that your muscles are under when you contract them against resistances.
metabolic stress=buring sensation that you get after your muscles becomes exhusted.
muscaler damage=breaking down muscles fibers so that they can repaire themself and get bigger because of muscalar exercises.
do 8-10 heavy weights.
do 15-20 light weights.
do black curve bell push ups and swap the amount of sets
eat 300 more calories and eat less and work out all parts of your muscles.
eat the right food.
don't over work yourself .
do less sets as well.
0:56 now thats a one pack
I can't tell you how much your videos have helped me.
This is really good. I'm finding myself running out of variations and my growth is slowing down.
There are so many ways to workout each muscle, I didn't think it was ever possible to run out of variations. My problem is that every time I see a new one, I want to try it, but that would mean spending 24hrs a day in the gym. I just change up my routines every month or so, keeping a few tried and true lifts.
Love this dude's videos he even sits to explain how muscles work
One thing I haven't been able to figure out, is "Do I repeat these sets as he described?" Like to I do the heavy 8, and the moderate 15, and the lighter 20 and then done? Or do I come back a few minutes later and do the 8, 15, and 20 again? Thanks,
Dude great video! You gave info and tips non-stop.
Interesting content like the representation style, I think you are the only one on youtube who present the content like this
I'm about your size or so and I think I'm getting bigger and it's been 5 months for me. Your right about those workouts for sure.
You don't need to be a theoretical physicist to become a good weightlifter.
Step 1 - Figure out your macros, then follow it roughly. No need to count calories unless you're on a serious cut or bulk program.
Step 2 - A workout program that combines compound exercises with isolation exercises, that you can keep at consistently.
Step 3 - Get a personal trainer or a very knowledgable friend to show you all the exercises with proper form.
Step 4 - Keep at it, consistently, every week.
That's it. Follow those 4 steps and you will get great arms, get a great back, great shoulders etc. All about consistency.
Love your videos bro... Lot of helpful insights.... Just a doubt-- Does the way of increasing the overall arm volume wil follow the same principle? I am a hard trainee hitting gym for 6 days a week(1day cardio only), however built a flab of fats during lockdown and lost some muscle in my arms😔
These videos are always very informational and helpful 😊
I remember reading Franco Colombo's (RIP) book, "Winning Bodybuilding" over 30 years ago and in it he said that to gain one inch on your arms you have to gain 10lbs of body weight. 10 lbs for every inch. Do you agree with that?
So much info in this video and it all makes sense! Thanks very much!
Wow, im fan of
DBZ but now watching this content i become fan of gravity transformation guy love you man!
Nah this guy can't even go Super Saiyan.😆
@@mrbungle589 i think this guy can beat satan easily
Great information you are best gym instructor
Thanks, man. I finally have a gym at my school to get this work in
Doomboy 117 you don’t need equipment to work out 💀 that’s a weak mans excuse
Crazytinclips X in the video he talked about things you only can do at gym, so stfu.
Wow. I have never seen cable preacher curl exercise like that before @ 6:33 . The ez bar preacher curl is my favorite exercise for the biceps but I will try that cable preacher curl next time.
You're my favourite Online Trainer.❤️
I've never commented like this Before!
You are one of the best youtube has to offer. Keep up the good work Brother!
Big fan from India 🇮🇳
Learned a lot from your video, Thanks.
All it took was 1 PE lesson in my schools gym to make me do loads of constant and sophisticated research about muscles, protein, diets, and whatnot and I can’t wait to get back to the gym to continue for the time we have in the gym.
Make a video about starting training for more muscle on the back.
The reason I ask is that I suffer with a bit of nerve damage in the lower back and a bit more muscle will help take the load off and support my spine reducing my pain levels.
I like that you're the example for mountainous biceps and Arnie is 'just filling out his t-shirt' 🤣
Drop sets were a game changer for me. The thing i need to focus on most lately is enough sleep.
This video is so good, it's insane!
You are by far the best on youtube so much info! Topman!
Bro tip: do your curls in the squat rack.
Why
@@jlove24 to get big boobs
Theres a special place in hell for that lol
Ass- Series I’ve never seen someone curl on a squat rack
@@jlove24 issa joke
Thank you for all your awesom videos
Really nice video love how the video easily explain all the algorithm
thank you for this information. I will try to incorporate this into my workout.
Here are the 5 tricks:
1) Train your arms
2) Be sure to rest your arms enough
3) Be sure to eat enough
4) Sleep enough
5) Repeat
Best video with incredible editing
Bro all ways looks miserable when working out
Lmaooo😂😂😂
his forms are shit. lol
Just think of it like school; nobody likes it, they just like the good parts
You'd look weird if you were smiling all the time doing your work out.
@@mcoy5004 And still looks better than you lol.
Great info. Glad I subscribed to this channel
I can’t stop watching these videos. They’re so good! 😱
I have come here to tell you , , you know I have wondered if you hated me all these years later , I'm sorry I ate your lunch and stole your lock for your locker I had to apologize , it was in mrs wallace's class I never told you I was the one who stole your lunchbox my apologies
Can you please make a video to help balance unbalanced body parts ? i have been doing sit ups too often and my lower body ( butt ) is unbalanced and curved. Aka anterior pelvic tilt.
I have been a athlete and weight lifter my whole life. Your body doesn’t know if you’re lifting 300 pounds, or 100 pounds. Individuals who are just starting out first needs to learn form. I see guys loading up a bar and using there whole back to lift it. The guy over curling the 5-10 pound dumbbells with great form will do better in the long run. Like I said up above your body does t know how much you’re lifting. So if you’re a beginner, or not very strong make a lighter weight feel heavier. For instance start out with dumbbells at 10 pounds use strict form and then go down to 5 pound dumbbells and go really slow for as man as you can do. Eventually that 5 pound dumbbell is going to feel like it’s 25-30 pounds, or more. Like I said your body has no idea on how much you’re lifting. I see people commenting on hitting arms everyday. I don’t care if you’re taking creatine, bcaa, hmb, lots of protein, etc... Eventualy you will tear a bicep. You can only put your body through so much for so many years. Most I ever hit my arms was 3 days a week and that was still to much, and I was never on a schedule cause I would do arms Mon, take off tue and wed. Hit them Thur take off Fri, and Sat then hit them Sun. Then next week Monday and Tue were off hit them Wed and so on. I was hitting my arms 3 days a week, but I still had two days to recover. Sorry this was so long! Best of look to everyone!!!
Ur ryt
Awesome video as always man. Can you bring back timestamps in the description though? I use them as bullet reminders.
رجاأ ترجمه الفيديو بلغه العربيه وشكرا
Please Translation video Arabic
I somehow incorporated most of this b4 watching video great to know I sorta got the right idea once again great video love the channel bro
Love that Dragon Ball reference
I discovered this Chanel 2 days ago
I think I've watched most of your videos 🤷🏽♂️🙃 great job, one question am trying to gain weight and build muscles am a beginner but I love running, from what I've seen cardio hinders progress ? So how can I balance my time in the gym and my morning run on the beach ?
Max, do you ever train forearms specifically or just hope for the residual effects from upper arm exercises. if so what are some of your favourite forearm exercises?
cant wait for this injury to be gone so i can work my arms again .-.
Always he’s right 🙌🏽🙌🏽
I always tend to go through 3 phases with this guy's vids.
1st phase: Ok cool, that makes sense, I can do that.
2nd phase: What!? I have to change/incorporate that as well? Man, it's not gonna be as easy as I thought.
3rd phase: Oh c'mon!!! How am I meant to keep track of all these things, work a 9 - 5, play with the kids and find "quality time" for the wife?
@@Lee-nq5om You cared enough to comment. Case closed.
jondoe1980 don’t worry I cared
great job !!! 💪👌👏👏👏
Max, please tell everyone that it’s really important to workout at 5 pm because it’s the time where the body is at its highest temperature
With the warmth of your body at that time your gym performance is at it’s best
Really? Cause i workout 8:30 pm to 10:30 pm... Guide me
Younus Bullet depends on your time, what you work and how long
I’m just saying that your best gym performance is at 5 pm and it’s worth it :))
Is that why I have been randomly working out around that time.
So much liked for this video, I'ved learned so many things the right way to enhance muscle. Thank you and keep it up.
That dude in the cut scene at 5:05 was huge😯😧😭
AWESOME video man!!
I've been doin the opposite.... This way sounds easier.
Your technics are awesome
1:50 “heavy weight” 😂😂
Джонката Rules the bar
You’ve clearly never lifted the bars are like 45 pounds
You can easily spot someone who don't go to the gym lol.
You are simply the best!!
this guy looks like myplayer on 2k fr
Always provides good information 👍
I guess it takes so much time to edit such a video!
Got a question. Please answer with all seriousness. I'm 39 years old when I was 24 I got very serious into gaining weight as I was always skinny. I started eating a lot more meats, veggies etc... My results after a year were awesome and I proceeded for another 3 years however I became an addict and my life was out of control. I am sober today, have been for 13 months but I want to start lifting again and feel great again. I did start couple months back and I went thru the process all over again as a beginner does with your muscles aching, feeling swollen for a few days until my body adapted but I can tell my testosterone levels are low as my recovery time is nothing compared to my 20's also I regret to say that I wasn't pleased after my workouts as I felt that I didn't get a good pump, what can I do to get the workouts I once was getting and seeing / feeling the results. Of course I'm not as energetic as I once was but I'm not allowing the blame to fall on my current age totally. Please help with honest advice. Thank you
Good info!! For some reason I generally tend to tune in on videos with super diesel gear heads!! If I see a video and guy is average it's not that convincing!!
Straight bar curls puts more stress into the wrists, ez bar takes it away and puts more tension onto the wrists
He looks like Sergio Ramos😄
If u agree smash that thumsup button..
Bro you are probably my fav youtuber at this things....☆
⚡Biceps have 3 muscles!⚡
1. Long Head
2. Short Head
3. Brachialis
No
@@weightacademy7834 it presses upon the peak and IS part of the Bicep
This is why you're worthless and weak
@@gramrastag welp there is a moron who say im weak and doesnt know how i look. Well it is part of the bicep but not as important never stated it wasnt part of the actual bicep. The fact that you are mocking someone who is trying to tell you something in a normal way tells me you are 12. Sorry
13
Weight Academy Brachialis is important for maximum width and it makes your biceps look bigger, it is not useless at all
@@Vuexx well ok. My bad. I thought it wasnt as important since youtubers would say like: long head, short head, and then go like: and there is a muscle called brachialis. Welp time to do more research on the gym than psychedelics lol
Top advice big man 🙌
Make Video on all Bisep Exersize possible (so that we can choose after getting Spetialisetion in one)~♥~
Rohan King nice grammar mate
@@Caller8194 ...ya...ya...i ..knnon😂
What if you can do the 10 reps but once you hit your third set you fall off near the end. Should you still increase the weight?
This is soo great...I can't stop listening to this shit😊
Tnku so much love from india
😍😍🇮🇳🇮🇳🇮🇳
Your videos are soo helpfull. Thanks bro 💪💪💪
1:47 what’s that man? 🤦🏼♂️
Lmao he dead inside
Excellent video, thank you!
What? surplus? Dr. Greg is coming right to you bro