To elicit hypertrophy you need to do slow controlled eccentrics. The "feeder" workout is basically focusing on the concentrics. It gets the blood pumping into the muscles and the more blood pumping into the muscles the faster your muscles will recover. And the pump you get will be insane! "You gotta confuse the muscles". Basically mixing it up with low volume high weight and high volume with lower weight. Eccentric and concentric training.
So glad to see so many folks on this forum who understand that this routine will affect enhanced and natties very differently. Mike Mentzer would be proud 👏
This pump is amazing and therapeutic it also best when done in the morning it gets you all woken up and you feel alive and feel like you have body armor it's insane it makes you productive instead of lazy!!💯give this a go during summer break
@@yungsavage3554 obviously first 2 days I felt it was a pump. But no. Doing it consistently got me about a 2 inch increase on my arms. After a week of not doing it.
It takes more than 2 weeks ☠️ , also u aint ever gonna get arms his size cuz he loaded a shit ton of tren. You can get pretty close though if you actually tried. Ur arms would only be about 10 inches off.
it’s not good for hypertrophy or strength if that’s your goal only thing this’ll do is increase inflammation and give you a pump better off just sticking to the regular stuff no need to reinvent the wheel
Damn those hammers really helping. Just knocked out 100 of them & my arms are already feeling it & im working muscles I don’t usually work from normal curls, push-ups, or pull ups. Which is really good cause I know I don’t get a full work out in so I need to learn all the little shit like this that can help me change my routines up but still get good results
@@Trashcankicker.You're spitting fax but the commenter is as well, not to be jealous, but their legs just don't seem as muscular compared to the rest of the body
I thought 15 reps was pushing it 😂 obviously I need to let go of my mental limitations. It's sad Rich passed away, he probably felt pressure to seem healthy meanwhile he was in organ failure and rough shape due to most likely bad supplements intake and idk some artificial stuff. Doesn't make him a bad person, in fact he was an inspiration to tons of people and seemed like a solid dude. Everyone should learn from the loss of a really positive person and pay attention to what you put in your body.
I recently broke my wrist, and im on the road to getting my arm as strong as before. I successfully completed 50 reps. It aint much, but it's a huge advancement for me :]
Remember Rich was enhanced, those routines produce much different results if you’re a natural trying to build muscle. Your central nervous system will not recover for weeks, you’ll be weak, lethargic mentally and physically doing workouts like Rich suggests.
You cannot make absolute statements like this. Recovery, even for naturals, is individualistic. Many naturals have very high muscular endurance, slow twitch muscle fiber dominance and recover well. Think about an experienced rock climber or calisthenic enthusiast. Also overtime a natural can become work adapted to this with progressive overload. Naturals can simply start with less reps and progress to more over the course of days or weeks.
I’m not a regularly exercising guy, but when I am in a cycle of better fitness, I find that low weight high wrap, pump routines like this. Help me recover from my high intensity, shorter workouts. It’s a balance man and you got to know your body through experimentation. I wouldn’t exactly say I hit 450 reps when I do this kind of stuff but I’m probably looking at upwards of 300 tops.
This work out is cracked, i haven’t been working out and just did the one after a long time of not getting to it and the pump is crazy i only used two 6 pound dumbells
Doesn’t work for Nattys let me explain why. If you’re on steroids like growth hormones (which almost all bbs take), you can grow muscles by pumping each muscle group up. This will increase blood flow through the muscles and stimulate growth. As a natty however you can only build muscle by causing damage to your muscle fibres. High rep low weight excercises don’t damage muscle fibres, but rather fatigue them.
@@_Kronos_quit consuming these garbage nonsense videos for your lifting knowledge. watch real informative channels like natural hypertrophy who teach you how to program. these nonsense fitness videos are like fast food. they are appealing but contain no significant nutritional value to your lifting journey
This is the case only if you don't focus on the targeted muscle while squeezing the DB as much as you can while counting the reps. This system is a mixture of the Light Dumbbell System and the Nucleus Overload System.
@@joecarroll6483isn't progressive overload doing more weight and/or higher reps to near failure it failure... Like 2 sides to the same coin... Obviously, the lower weight will do better for strength in the long run because if the fibers, but i always thought they were just different methods. I kind of mix the 2 at times
I did this for a few nights in a row, I found that the skull crushers got in very well with 100 reps but the 60 reps of hammer curls were not quite enough sometimes I had to push it to 80 to 100.
For those of you dying or have physical jobs, this is what I did . 200 hundred reps, 100 skull crushers, 50 bicep curls and 50 hammer curls. I did this for 6 months straight, 18 to 19 inch arms. And I used 15lbs dumbbells.
Ik a way to also get buffed out arms first you need a room all to your self then get a phone and then lock the door and if your a righty or lefty and keep doing this exercise for a couple of months and it should work well for one of your arms depends if you prefer both or one of your arms to get buffered
Rich looks like thanos
He his Thanos just with a bigger D
Looked*
GOT DAMIT
Because he is
Doing what he did ended up killing him early .
The key is to not rest in tween sets. Suffer for 10 mins and see results fast!
Thanks!
Fr?
@@mexagodtvg8937 yes. It’s supposed to be back 2 back 2 back 2 back 2 back. That’s why you’re supposed to start with 5lbs and work up
Shock the system. Get results faster
I would love it if you guys made more fitness videos alongside the usual food reviews.
Fr
Just make sure not to listen to any of his advice
Tren sandwich and anabole wings
@Gabriel Green piana himself said " forewarned over time this will cause damage! ""
I been saying this, intensity over form if you wanna be ripped
Remember, You always got 5 more reps ..
I totally overestimated myself, I couldn’t even do 10lbs skull crushers
That’s why you do these, helps get your strength so you can
Do half and build up
Weak ass
@@BughahqEverbody starts out at their own pace ngl. I’m in my teen years n I can do 40 pounds but I don’t laugh at people bc they can’t do 10
@@I-keddo2you can do 100 reps with 40 pounds?
To elicit hypertrophy you need to do slow controlled eccentrics. The "feeder" workout is basically focusing on the concentrics. It gets the blood pumping into the muscles and the more blood pumping into the muscles the faster your muscles will recover. And the pump you get will be insane! "You gotta confuse the muscles". Basically mixing it up with low volume high weight and high volume with lower weight. Eccentric and concentric training.
So glad to see so many folks on this forum who understand that this routine will affect enhanced and natties very differently. Mike Mentzer would be proud 👏
FYI it 480 reps total 😅
I kept re adding like idk if I misheard but the math ain’t mathing lol
LOL....Math wasn't mathing for me either😅😅😅
100x3 Skull Crushers
60×3 Hammer Curls
300+180=480 total reps
I agree.
Well I’m glad I’m not the only one😂
@@FIRE-WOODyeah same 😂
I sometimes forget how absolutely ripped these guys are and then I see videos like this lol
Fr Iike you always see blatant guys arms but not when he flexes
Steroids help
This pump is amazing and therapeutic it also best when done in the morning it gets you all woken up and you feel alive and feel like you have body armor it's insane it makes you productive instead of lazy!!💯give this a go during summer break
You guys have insane arms
Roids.
@@COFFEEVIGOROUSExcuses. You can get these arms with a good diet, good protein intake, caloric surplus, and lifting heavy weights.
@@COFFEEVIGOROUS”Roids” is another way of saying you’re jealous and you probably don’t even workout
Tren even
@@COFFEEVIGOROUS you realize this is possible without roids right?
I just did 1 set of 100 skull crushers and 60 hammer furls , holy shit. 3 of these sets brfore bed would give you a good nights sleep
Do all three bro. Push yourself , you can do it
Or chest pains???
@@RateMeClips not if you actually train
RP was the first guy i heard preaching stop with the garbage sups and eat real food. Also one of the first to talk about PED's openly
I did this shit and y’all ain’t playing bro that shit was CRAZY
Did your Arms hurt the next day???
@@CPLJimmy-bh9kc they didn’t hurt bad but they were def sore
@@hunterburnsed8623 I'm Sore right now from today's workout. Have a good night.
FYI just bc the muscle hurts after doesn’t mean it will grow
Just did it my first night and it’s no joke. I was burning after the first set. Can’t wait to make this part of my nighttime routine.
Love this. I injured myself lifting heavy. I need a good light weight, high rep workout.
I recommend start with 10lbs. Great workout! Just started it 4 days ago and been feeling good so far. Definitely the meanest arm pump I've ever had. 💪
Was it just a pump or did it stay
@@yungsavage3554 obviously first 2 days I felt it was a pump. But no. Doing it consistently got me about a 2 inch increase on my arms. After a week of not doing it.
@@kevinorantes9288any update ?
I'ma do this workout at least once in memory of Rich rip
Physically sufficient mathematically deficient
I love quick weight workouts just before bed. They help me calm down.
I did this but forgot the tren, test, and dbol. My arms took 2 weeks to recover so I missed training everything but legs for 2 weeks.
😂😂😂😂😂😂😂😂
Excuses
It takes more than 2 weeks ☠️ , also u aint ever gonna get arms his size cuz he loaded a shit ton of tren. You can get pretty close though if you actually tried. Ur arms would only be about 10 inches off.
@@meeyum5227 it’s a joke you helmet
@@meeyum5227bro it was a joke 😂😂😂😂
If you work the next day, do only half. 50/30 @10lb
📠Fax 😂
I did this workout last night and I’m about to go to work now and work overtime. Push yourself no excuses
“GOOOOOOD F!!! Morning!!!!! GOD DAMN IT!!!” 😂 loved saying his quote
These boys yolked af
The version of this that I saw used the 15lb dumbbells. I can only do about 40 reps per set but man do my arms get destroyed. Great video!
I'll try this tomorrow
Good luck
@@gamegirlsbloggergirl7400 thx 🥶
I just joined gym 1 week ago
@@BatteryDude_01 🤝💪
@@Mozzhiato ye 💪
it’s not good for hypertrophy or strength if that’s your goal
only thing this’ll do is increase inflammation and give you a pump
better off just sticking to the regular stuff
no need to reinvent the wheel
Damn those hammers really helping. Just knocked out 100 of them & my arms are already feeling it & im working muscles I don’t usually work from normal curls, push-ups, or pull ups. Which is really good cause I know I don’t get a full work out in so I need to learn all the little shit like this that can help me change my routines up but still get good results
Just did this workout tonight, finished about half an hour ago and I'm extremely impressed with the immediate results. Better than your average pump.
Rich knew his stuff. Too many think you gotta go heavy to build muscle. Nope you gotta get the blood into the muscle & tear it down then eat.
Bro skips leg day 💀
There’s always that one guy who talks about legs when he sees another man with a great physique. Envious at its finest .
@@Trashcankicker. People put others down to make themselves feel better
@@stfu069 especially when they don’t even lift and they look like melted fat lards . Haha
Maybe they dont care ?
@@Trashcankicker.You're spitting fax but the commenter is as well, not to be jealous, but their legs just don't seem as muscular compared to the rest of the body
Nice partials with 66% f the weight called for. Impressive.
Welp, time to take time off work after doing this at night 😂
It works because it's endurance.
Holy fck this has my arms pumped like crazy
Bro got that 7 tricep
I thought 15 reps was pushing it 😂 obviously I need to let go of my mental limitations.
It's sad Rich passed away, he probably felt pressure to seem healthy meanwhile he was in organ failure and rough shape due to most likely bad supplements intake and idk some artificial stuff. Doesn't make him a bad person, in fact he was an inspiration to tons of people and seemed like a solid dude. Everyone should learn from the loss of a really positive person and pay attention to what you put in your body.
Your arm's response was amazing brother 💯
15 lbs dumbbells**
You’re accurate but I’ve done it for a week and I need 10’s 😂
@@davidchipman8730same here. There’s no way I’m doing 3x100 with 15’s, that’s going to take time to build up to lol
He said 10's on purpose.
I recently broke my wrist, and im on the road to getting my arm as strong as before. I successfully completed 50 reps. It aint much, but it's a huge advancement for me :]
Remember Rich was enhanced, those routines produce much different results if you’re a natural trying to build muscle.
Your central nervous system will not recover for weeks, you’ll be weak, lethargic mentally and physically doing workouts like Rich suggests.
Exactly
You cannot make absolute statements like this. Recovery, even for naturals, is individualistic. Many naturals have very high muscular endurance, slow twitch muscle fiber dominance and recover well. Think about an experienced rock climber or calisthenic enthusiast. Also overtime a natural can become work adapted to this with progressive overload.
Naturals can simply start with less reps and progress to more over the course of days or weeks.
I’m not a regularly exercising guy, but when I am in a cycle of better fitness, I find that low weight high wrap, pump routines like this. Help me recover from my high intensity, shorter workouts. It’s a balance man and you got to know your body through experimentation. I wouldn’t exactly say I hit 450 reps when I do this kind of stuff but I’m probably looking at upwards of 300 tops.
Right? These workouts are more just attention grabbers then they are actual practical workouts. 8 hour arm blaster to add an inch in 24 hours? Nope.
Bingo👍
Tried it and I loved it!
He said 15 pounds
They work. I did them. It worked.
Now I do my feeders with resistance bandss ridiculous pump every time.
Great pump! Joints are falling apart.. but the gains!
fxck yea.XD No worries keep pumping bra
Rich P was a legend!
I've done this with the bench press and doing just the 45 lb bar 150 times then skull crushers with the bar about 50 reps.
Doing this for 3 weeks now, amazing!! Never could gain arm size before, thanks Brotha!!
How’s it going?
I'ma get a set of some dumbbells for home and try this every night, wish me luckk
Is it good for shoulder growth too?
@@GabrielCáceres3 it helps a little bit
@axelsb08, so since 1 month, any improvements?
Happy new year!
He used 15
What’s your point? He probably did 500 on bench, doesn’t mean everybody gotta do 500
This work out is cracked, i haven’t been working out and just did the one after a long time of not getting to it and the pump is crazy i only used two 6 pound dumbells
It’s actually 15lbs. But imma start with 10
Amen, startin with one set too myself
I start this past Sunday so ima see how this goes and I’m starting with 15 pounds 💪🏼
1 set for the first week , then see how I feel
Listen to your body do what works for you and work your way up eat plenty of protein
That's what I thought as well 15lbs.
Man that's a cool work out bro I like that one HEAVY weigh scares you off......
it’s like running a mile with your arms
3 sets sheeeesh
Bro you gotta do full movements at some point though right?
Honestly this gives a crazy pump
Still do it to this day
it works been doing it for a year my triceps are thick asf
Johnny never broke again 🎉💥💥
If you look back Eugene Sandow recommended a similar daily protocol for a lightweight full-body workout.
Indeed. Like Professor Attila by the way.
@samuelutshudiema7874 Yes! Professor Attila, Sandow's mentor, & the light dumbell system.
You know your stuff!!!
"Nothing new under the sun", right.
Doesn’t work for Nattys let me explain why. If you’re on steroids like growth hormones (which almost all bbs take), you can grow muscles by pumping each muscle group up. This will increase blood flow through the muscles and stimulate growth. As a natty however you can only build muscle by causing damage to your muscle fibres. High rep low weight excercises don’t damage muscle fibres, but rather fatigue them.
@@_Kronos_ high weights with a rep range of 6-12. you should do every set to muscle failure
@@_Kronos_quit consuming these garbage nonsense videos for your lifting knowledge. watch real informative channels like natural hypertrophy who teach you how to program. these nonsense fitness videos are like fast food. they are appealing but contain no significant nutritional value to your lifting journey
Indeed👍 Mike Mentzer would be proud of you, good Sir👏
@DeleteTheTalmudexactly
@DeleteTheTalmud Ideal range for hypertrophy is between 6-12 reps. Doing less results in more strength and doing more improves muscle condition.
Rich is a combo of Thanos & Hellboy
you're supposed to use 15's
225 skull crushers, and 225 hammer curls
I've tried this before problem is you can't sleep properly because of the pump and adrenaline 😂
Don’t worry sleep is overrated. What’s more important big arms or sleep? Yeah, that’s what I thought. 💪🏼👈🏻
@@harryangel4822 Sleep is one of the main factors of getting big arms ion know what you talk about
Need to shower immediately after the workout. Going to need to because you'll be sweating like crazy. Then you'll sleep fine.
Think about it, you won't be able to go to sleep, you will be too pumped up.
This is the type of exercise that i would love to do at first but would get super boring on a daily basis.
Which is why you switch it up
This is the case only if you don't focus on the targeted muscle while squeezing the DB as much as you can while counting the reps. This system is a mixture of the Light Dumbbell System and the Nucleus Overload System.
Love these!
I’ve been doing it about 2 weeks now on top of my other workouts. My arms look jacked constantly now. Totally recommend
Everyday? When?
I did the work out twice I see improvement
I love working out in loafers😂
"It's absolutely Insaaaane"
Might as well call this workout the tennis elbow speed run
the good thing with weight training is that you strengthen the tendons as well so you wont get tennis elbow
@@georgedufosee7326you sure??? It’s called rsi repetitive strain injury
Yeah I got tennis elbow and golfers elbow at the same time fml
So Im not alone. Tennis elbow!
I never thought you guys do workout
You guys are jacked. Chilling in Gainesville
I need to try also😅
Goddammit and use that synthol😂😂
Pump work is extremely underrated!
no it’s not. getting a pump doesn’t build myself by itself. just ask mike mentzer
Wrong
I don't feel like skipping leg days anymore...
Rich was awesome, say what you will he was a cool guy and loved his sport.
This is definitely my most painful workout yet, normally I just go easy on myself because I am really skinny and don’t have much strength
gotta give the W to Real Good Foods
I swear rich had the largest arms of any builder
How long have you done this routine?
You were strong already, so I’m wondering what this actually added to you
I doubt this actually build any muscle. It probably just give you a really good pump which could some what help your recovery
Cardio baby😂🎉
That's just pure Bro-Science at best.
It works fellas 👌🏽
Miss that guy he was awesome definitely different from other influencers
RIP (BIG-RICH 🌹).... I'M SAVING THIS!
Rich curled gallon jugs full HGH, that's where his muscles come from.
That's not to take away that the exercises can still work.
@Rude_Boi True lifting weights is all kinds of good.
@@Rude_Boi progressive overload and training close to failure is how you build muscle not sets of 100 reps 😂
@joecarroll6483 I didn't say that's how you build muscle. I said that the exercises "can work."
@@joecarroll6483isn't progressive overload doing more weight and/or higher reps to near failure it failure... Like 2 sides to the same coin... Obviously, the lower weight will do better for strength in the long run because if the fibers, but i always thought they were just different methods. I kind of mix the 2 at times
I did this for a few nights in a row, I found that the skull crushers got in very well with 100 reps but the 60 reps of hammer curls were not quite enough sometimes I had to push it to 80 to 100.
It’s 480 reps 😒
Gotta give the W to snoop
I think he said 15 lbs
Yeah
Wow well done great results
Rip Rich Piana
Bro in loafers 😂
For those of you dying or have physical jobs, this is what I did . 200 hundred reps, 100 skull crushers, 50 bicep curls and 50 hammer curls. I did this for 6 months straight, 18 to 19 inch arms. And I used 15lbs dumbbells.
Did you do it Everyday and only one set?
I thought that was a jacked Kurt Angle😂
All you need is 10 pound dumbbells & 500mg weekly doses of 3 different steroids (satirical purposes only)
damn im going to try this
And 3500 mg of test per day
Yall when you get the chance try this out I felt like my biceps were popping through my skin after that pump
Ik a way to also get buffed out arms first you need a room all to your self then get a phone and then lock the door and if your a righty or lefty and keep doing this exercise for a couple of months and it should work well for one of your arms depends if you prefer both or one of your arms to get buffered