Excellent theory , strategy fit with theory is what I always try for, and finally is how it works in with overall goals or practicality. In other words I like it!
I do two compound sessions a week. Monday: squats/closegrip underhand pulldown/benchpress Friday: deadlift/widegrip pulldown/overhead press. Squats and Deadlifts are 5x5
I've always struggled finding a solid triceps routine, this is exactly what I've been looking for! Really appreciate you going over each exercise so I'll be sure to do them properly. Definitely am going to make a day dedicated just to biceps and triceps from now on too. Thanks as always for your help.
I added this Arm workout in to my weekly schedule the day the video came out. Its fabulous. That said, you do have to be sure to place this extra workout carefully within the week so that your upper body gets the opportunity to recover.
I always love your videos. I always learn so much. Ever since I've been watching your videos my body have improve. I lost weight and became healthier with your guidance. I just wanted to say thank you for helping me become the person I am today.
I did this workout today. It was fantastic!! It workworkedon my Soloflex just fine. Now I'm looking to see if you have a Shoulders, Traps, and Arms workout.
Hi Joey, please check for workouts in this channel, we have many 💪 Here is one for shoulders: ruclips.net/video/m24v76Mgjw8/видео.html Biceps: ruclips.net/channel/UCKvJ_vxZZoN5yeWBU2CVGcQ
When I found myself not making gains on my arms, I would do "Sevens". I would use an EZ bar, put 7 plates on each side, then bust out 7 reps. I'd drop a plate and do 7 more. I would continue till the bar was naked and I'd do reps to failure. The first set is something I would struggle to get 7 reps out of. My pump was insane!! I like your approach. The "Low rep to high rep" approach hits Red and White muscle fibers. It's the same as what my "Sevens" did. I just started a workout routine again. (Car accident, bad)
At last !!. At 61 I'm a bit thick when it comes to knowing about this stuff, I started training about 2.5 years ago, after being diagnosed with emphysema and heart disease, I had quit smoking 3 years before and I had put quite a bit of weight on, which in itself didn't bother me, as I'd always been a skinny 10.5 to 11 stone weakling. But after the diagnosis, I was determined to build myself up a bit, I stopped eating crap, for the most part anyway, and I spent a small fortune on gym gear for my spare room. Anyway, I've been following this video and that video, and not been really getting anywhere, or been happy with what I've been doing. Recently I've had to slow down a bit, I was doing almost an hour, 3 days a week, now I'm more like 20 minutes a day, for 5 days a week. I came across your video by accident actually, but I had a watch and I have to say, I was very impressed, so from Monday next week, I'm gonna go with this workout and see where it takes me. I've struggled to build my arms so I'm hoping this will help, although at 61 years old, I doubt itll improve me much. So thanks for uploading this, you've made an old man happy lol 😉
This is a great video! I'm 64 have prostate cancer. The 44 radiation treatments kinda make you tired. But I still try to workout at home with dumbbells and cables. You may also want to check out, Ryan Humiston, John meadows, and vintage genetics. Along with this video,and those 3 others, you can't miss. I write down all different programs to break the same old thing,and confuse the muscles! It works.
I'm 65 and have worked in youth sports for over 30 years. Still going strong. Keep the kids chasing ME! up and down the field/pitch/court and the parents love it that I wear their kids out! Age is just a number, don't let that limit you. Positive attitude and little steps at a time. Find yourself a workout partner to challenge each other. Make it FUN!!! and feel free to reward yourself for effort and gains. Good luck and stay motivated.
This is exactly what I was looking for to really stress the arms and doing triceps first was a welcomed change, Thank you very much for this extremely useful video.
I’ve seen many workout videos but keep coming back to FFP. I have a home gym, various basic equipment. As I’m 54 I’m starting the 40/50/60’s compound workout & a couple of arm exercises on top. Have about an hour to spare 4x week. Nutrition advice is sensible & AB talks sense & has the t-shit. Looking forward to the next few weeks & ready to ‘dive on in’ 👍
Great video, thank you. I am, like some of your other watchers, in the over 60s age group, and have found over the years that I can not go straight into what I call my working sets where I do 3-4 sets of 6 reps without warming up the joints associated with that body part. For me I do progressively heavy weights at a higher rep range building up to the final sets. eg 10, 8, 6,6,6. Once warm, it is straight into the next exercise. I will be giving this workout a tryout today as it sounds very interesting. Keep up the good work. Regards
WOW! I really enjoyed this outstanding video and presentation! Makes sense and I like that you’re looking at the more mature population. Many thanks, Doc! Semper Fi
@@Fitfatherproject thanks for sending the link. I think your way of doing them is slightly different in that people in general I believe, tend to place their arms parallel to each other and do this exercise. I anyhow learnt the nuances from your video. Please also accept my compliments for the way you teach a novice. Hope you keep it up. Awaiting a video on pull-ups similarly. T. Mahesh
amazing detailed and well packed deep dive into gaining bigger arms using a simple routine , the introductory background info is quite helpful before starting this full workout arm training.
Hey Hugh, thanks for writing in and great question! You can use something similar but just note that the chest/pushing motions do not require as high of repetition as your arms/smaller groups. But if looking to make your own, check out some of our favorite chest movements here==> ruclips.net/p/PLoipqKp9gFEpf4gIDWytTeLQ-AyZz6pz5 -The FFP Team
Wish you’d help us by sharing the amount of weights your using versus heavy and lightweight which I hear in most videos. Need to understand what you use and how you challenge more but what’s overall a good weight to stay with. Thanks.
Hi Jeff, the weight depends on your fitness level, find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight 💪
Great information. I am currently doing the FFP OSM program on Monday, Wednesday, and Friday Would you recommend I do this on Saturdays, this way I can rest Sunday and do my heavy day on Monday.
A couple things: 1. I tried this workout today and it was a great way to jolt my system because it was something new. I think in particular, going from High Tension to High Rep/Stress is very useful. The fatiguing done at the end was the icing on the cake. 2. You've got great physique even though you look on the smaller (mass-wise) side here. Any tips on good Fat/Muscle/Water ratio to get a nice "look"? As a reference, I'm a pretty big dude 6'1 250 about 13-16% fat depending on season but I think you have nicer cuts and vascularity. I want to see a little bit more of that on me without sacrificing a lot of size. Not even sure if it's possible to do naturally.
Hey EC, thanks for writing in and the nice comments! Glad the workout structure worked well for you and we hope you continue to try it. The only way to get in that sub-10% body-fat range is by engaging in high-intensity training and a supremely strict diet. We believe in blending workouts, as evident by this routine actually. By separating your strength training days and your metabolic resistance training days, you can get a nice "shred" by developing size one day, and helping cut through lifting the next. This mixed with eating clean 95-99% of the time...not 85-90%, but almost a full 100% of the time is the surest way to get that nice, lean physique we all crave. Also implementing fasting days and/or carb-cycling days will be useful in helping with cutting too. We detail all of this, and more in our FF30X plans, that can extend out to a 6-month program to highlight these training tips/techniques, along with a nutritional and supplementation guide to get that in that sub-10% range. All of that can be found here ==> www.fitfatherproject.com/ff30x-letter-video/ -The FFP Team
Hey Dr. B, I travel alot of work so I decided to invest in resistance bands so I can get some work out done when I can't go to a gym. Can you do a series on resistance bands for developing the different muscle groups? Thanks
Yes, absolutely. This is a great idea. We just put it on our video shoot list to cover some resistance band workouts for travel and a series on using them to hit specific muscle groups. Great suggestion brother.
I'd really like a bit more arm strength and have made some progress with basic daily exercises. There's definitely a lot to think about here and especially learnt a lot from your exercise demonstrations. Great video!
![How To Do a Concentration Curl - [THE PERFECT DB CURL]](http://i.ytimg.com/vi/oPGBZHIxusU/mqdefault.jpg)
![How To Do a Concentration Curl - [THE PERFECT DB CURL]](/img/tr.png)
This is an awesome workout!! Tried it yesterday arms are toast today....girls want better bits & tri's too!!😊
Well done 🇺🇸🇮🇹🙌
Thank you very much 👍🏼
Excellent theory , strategy fit with theory is what I always try for, and finally is how it works in with overall goals or practicality. In other words I like it!
Awesome my friend! TY 🙌
Seem like my day of struggling to get a bigger arms bicep is over, will follow your instruction from today on.
Am in too. but it always easy to follow when one have a trainer. Thanks to Dr
Great ideas to change up my workout.....always looking for variety to mix it up. Thanx
Looking forward to seeing this through in my gym workout! Thanks
You’re very welcome 🙏🏼
Anthony, I am in the middle of this work out for homes right now… And it is an arm buster! I can feel how this is pumping my arms up.
I do two compound sessions a week.
Monday: squats/closegrip underhand pulldown/benchpress
Friday: deadlift/widegrip pulldown/overhead press.
Squats and Deadlifts are 5x5
💪
From an old man getting back at it. Thank you for all the good info, motivation. Simple and effective. I appreciate it.
Awesome my friend! You're very welcome 🙏
Please do a video on how to build bigger FOREARMS. Thanks :)
I've always struggled finding a solid triceps routine, this is exactly what I've been looking for! Really appreciate you going over each exercise so I'll be sure to do them properly. Definitely am going to make a day dedicated just to biceps and triceps from now on too. Thanks as always for your help.
thanks, exactly what I have been looking for. your explanations are great, simple to follow but informative. thank you from a 66 year old guy.
Awesome my friend! You're very welcome 🙏 😊
Best fitness channel on youtube for me.
No doubt.
Thank you very much Craig 👍🏼
Learned something new! Never heard of fat grips before! I'm LOVING this channel!
Awesome my friend! Ty
This is the best l have seen for arm workouts Great job,God bless you
Thank you very much brother 🙏
I added this Arm workout in to my weekly schedule the day the video came out. Its fabulous. That said, you do have to be sure to place this extra workout carefully within the week so that your upper body gets the opportunity to recover.
Thank you so much for explaining properly!
You're very welcome 🙏
Sir, thank you so much! Talk about motivation. I literally wrote down all this to detail on my Notes app. Ready for Arm Day at the Gym.
Awesome my friend! You're very welcome 🙏
Your methods work I follow you and feel very healthy. thanks for the share.
I always love your videos. I always learn so much. Ever since I've been watching your videos my body have improve. I lost weight and became healthier with your guidance. I just wanted to say thank you for helping me become the person I am today.
I totally agree - these videos are full of great tips!
I did this workout today. It was fantastic!! It workworkedon my Soloflex just fine. Now I'm looking to see if you have a Shoulders, Traps, and Arms workout.
Hi Joey, please check for workouts in this channel, we have many 💪
Here is one for shoulders: ruclips.net/video/m24v76Mgjw8/видео.html
Biceps: ruclips.net/channel/UCKvJ_vxZZoN5yeWBU2CVGcQ
Wow, these look super effective. I am trying this next time.,
Awesome my friend! Ty 🙏
This is the best fitness channel
Thank you very much 🙏
This is honestly incredible value. This channel is top notch
When I found myself not making gains on my arms, I would do "Sevens". I would use an EZ bar, put 7 plates on each side, then bust out 7 reps. I'd drop a plate and do 7 more. I would continue till the bar was naked and I'd do reps to failure. The first set is something I would struggle to get 7 reps out of. My pump was insane!!
I like your approach. The "Low rep to high rep" approach hits Red and White muscle fibers. It's the same as what my "Sevens" did. I just started a workout routine again. (Car accident, bad)
Outstanding guide.
Totally doable.
AB - you are something man.
God Bless.
Was looking for new arm exercises, thanks!
I'm extremely motivated to build up some arm muscle. Keep on making great thorough videos!!
I'm extremely motivated to build up some arm muscle. Looking forward to more.
Amazing video. Do this at the end of the week and makes a huge difference
🙌 TY 🙏
I am struggling to see growth after my arm workouts so I'll try your tips ! Thanks for sharing
I have already tried his tips and I'm seeing the results you will see them too :P
Yup, they are worth trying....trust me
Really useful channel. Thanks for posting.
You're very welcome Brother 👍🏼
Very interesting materials
tienes toda la razon
very informative video. thanks for sharing ideas
You're very welcome Haroon 👍
I’m watching and learning a lot
😊
Thank you. Needed a quick recipe for a new arm routine. This looks perfect! Makes sense! Gratitude!
You're very welcome 🙏
My go to work outs. Helped me get recovered, thanks Doc.
You're very welcome brother 👍
At last !!.
At 61 I'm a bit thick when it comes to knowing about this stuff, I started training about 2.5 years ago, after being diagnosed with emphysema and heart disease, I had quit smoking 3 years before and I had put quite a bit of weight on, which in itself didn't bother me, as I'd always been a skinny 10.5 to 11 stone weakling. But after the diagnosis, I was determined to build myself up a bit, I stopped eating crap, for the most part anyway, and I spent a small fortune on gym gear for my spare room.
Anyway, I've been following this video and that video, and not been really getting anywhere, or been happy with what I've been doing.
Recently I've had to slow down a bit, I was doing almost an hour, 3 days a week, now I'm more like 20 minutes a day, for 5 days a week.
I came across your video by accident actually, but I had a watch and I have to say, I was very impressed, so from Monday next week, I'm gonna go with this workout and see where it takes me.
I've struggled to build my arms so I'm hoping this will help, although at 61 years old, I doubt itll improve me much.
So thanks for uploading this, you've made an old man happy lol 😉
This is a great video! I'm 64 have prostate cancer. The 44 radiation treatments kinda make you tired. But I still try to workout at home with dumbbells and cables. You may also want to check out, Ryan Humiston, John meadows, and vintage genetics. Along with this video,and those 3 others, you can't miss. I write down all different programs to break the same old thing,and confuse the muscles! It works.
I'm 65 and have worked in youth sports for over 30 years. Still going strong. Keep the kids chasing ME! up and down the field/pitch/court and the parents love it that I wear their kids out! Age is just a number, don't let that limit you. Positive attitude and little steps at a time. Find yourself a workout partner to challenge each other.
Make it FUN!!! and feel free to reward yourself for effort and gains. Good luck and stay motivated.
@@OBMMaC I did have a gym partner, for 2 years, and it was much better. Its harder now being on my own, but I'm determined I'll get back at it.
I always love your videos.thanks for your tips and tricks. I always try to follow your instructions.thanks again.
Did back two days ago
Going straight to gym with this workout
Once again thank you DR A for another mega useful video , all you videos are always generous in knowledge and super clear to follow and apply 🙏
Thank you very much Kareem 🙏
Excellent I like it Thanks
You're very welcome 😊
Very effective Arm Workout for Mass! Best fitness channel!
I will add this workout plan and get back to you with feedback. Thanks!
Awesome my friend! You're very welcome 🙏 💪
This is exactly what I was looking for to really stress the arms and doing triceps first was a welcomed change, Thank you very much for this extremely useful video.
You're very welcome 🙏
Thank you👌🏾
Very nice demonstration
Thank you very much 👍🏼
Learned a lot on making arms bigger.
Awesome my friend! Ty 🙏
GREAT EXPLANATIONS
Thank you very much 👍🏼
You are awesome man....thanks a lot!
Thank you very much Rafael 🙏
Great tips. Always struggled getting more muscle on my arms, but you have given me a lot to consider for my workouts. Looking forward to more!
Thanks for sharing the video about how to do best arm workout.
I’ve seen many workout videos but keep coming back to FFP. I have a home gym, various basic equipment. As I’m 54 I’m starting the 40/50/60’s compound workout & a couple of arm exercises on top. Have about an hour to spare 4x week. Nutrition advice is sensible & AB talks sense & has the t-shit. Looking forward to the next few weeks & ready to ‘dive on in’ 👍
Awesome information, great demos, super valuable
Thank you very much 👍🏼
Thanks for this, been looking to do this but needed a good workout and this is perfect :)
Great video on bigger arms thanks 😊
You're welcome 😊
Great video, thank you. I am, like some of your other watchers, in the over 60s age group, and have found over the years that I can not go straight into what I call my working sets where I do 3-4 sets of 6 reps without warming up the joints associated with that body part. For me I do progressively heavy weights at a higher rep range building up to the final sets. eg 10, 8, 6,6,6. Once warm, it is straight into the next exercise. I will be giving this workout a tryout today as it sounds very interesting. Keep up the good work. Regards
Thanks for sharing the video about how to do best arm workout to reduce weight.very informative video for me.keep rocking.
Dr. A is great! 💪💪💪
Thank you very much my friend 🙏
Good tips, I'm gonna follow them in my next biceps and triceps training
Thats awesome thank you
You're very welcome Brother 👍🏼
Just discovered your channel, it’s helping me a lot, thank you my friend.
You're very welcome Brother 👍🏼
WOW! I really enjoyed this outstanding video and presentation! Makes sense and I like that you’re looking at the more mature population. Many thanks, Doc! Semper Fi
He's a great presenter.
Outstanding!
Great stuff! Looking forward to starting soon!
Awesome my friend 😊
Thanks for sharing this awesome video .
Good job Doc !
Thank you very much Brother 👍🏼
That was great.whats the next body part do I move to after working on the arms?
Hi Sungani, you can do some lower body workout 💪
Thank you very much
You're very welcome 👍
One of your best videos...thanks!
Very informative video on reverse curls. Hope you
release similar ones on
hammer curls and pullups.
Thank you very much 👍🏼 here hammer curl: ruclips.net/video/5FAuyZuvJFg/видео.html
@@Fitfatherproject thanks for sending the link. I think your way of doing them is slightly different in that people in general I believe, tend to place their arms parallel to each other and do this exercise. I anyhow learnt the nuances from your video. Please also accept my compliments for the way you teach a novice. Hope you keep it up. Awaiting a video on
pull-ups similarly.
T. Mahesh
Here you go brother: ruclips.net/video/G1akmeQRM_E/видео.html
Great video. It is helpful. Thanks for sharing.
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Great series Dr. B! keep 'em coming!
Thank you 😊
Great video anthony thanks!!
Thanks doc! Another new routine for me to add. Thanks for sharing!
Very good video great sir
Great job , thank you for that
everyone wants to have a nice shape of his arm im also want this very helpful i will surely do that workout thanks for sharing.
Man, this guy is easy on the eyes!! GREAT for workout motivation!
Great job thanks
This is amazing tips of best arm workout for mass using easy step. Thanks for sharing this method.
It is very much helpful for me,thanks dude.
Cheers Mate!
You're very welcome Brother 👍🏼
great video thank you 74years.
Great presentation!
amazing detailed and well packed deep dive into gaining bigger arms using a simple routine , the introductory background info is quite helpful before starting this full workout arm training.
Great stuff Anthony, thx! Can I use this format for chest as well?
Hey Hugh, thanks for writing in and great question! You can use something similar but just note that the chest/pushing motions do not require as high of repetition as your arms/smaller groups. But if looking to make your own, check out some of our favorite chest movements here==> ruclips.net/p/PLoipqKp9gFEpf4gIDWytTeLQ-AyZz6pz5
-The FFP Team
Great video doc Thanks for providing such a great content
Just did this workout at home and OMG what a pump, awesome vid
Excellent George 💪
Wish you’d help us by sharing the amount of weights your using versus heavy and lightweight which I hear in most videos. Need to understand what you use and how you challenge more but what’s overall a good weight to stay with. Thanks.
Hi Jeff, the weight depends on your fitness level, find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight 💪
Great video.
Simple and effective, thanks 👍
One day of the best arm workouts I’ve tried in my 45 years of lifting.
Thank you! I appreciate your solid feedback on this 🙏🏼💯
Thanks for your tips and tricks. Really I appreciated. Looking forward to more.
Very valuable 🙏🏻
Great Vid Dude! Thanks
Great information. I am currently doing the FFP OSM program on Monday, Wednesday, and Friday
Would you recommend I do this on Saturdays, this way I can rest Sunday and do my heavy day on Monday.
Absolutely Brother 👍
A couple things:
1. I tried this workout today and it was a great way to jolt my system because it was something new. I think in particular, going from High Tension to High Rep/Stress is very useful. The fatiguing done at the end was the icing on the cake.
2. You've got great physique even though you look on the smaller (mass-wise) side here. Any tips on good Fat/Muscle/Water ratio to get a nice "look"?
As a reference, I'm a pretty big dude 6'1 250 about 13-16% fat depending on season but I think you have nicer cuts and vascularity. I want to see a little bit more of that on me without sacrificing a lot of size. Not even sure if it's possible to do naturally.
Hey EC, thanks for writing in and the nice comments! Glad the workout structure worked well for you and we hope you continue to try it. The only way to get in that sub-10% body-fat range is by engaging in high-intensity training and a supremely strict diet. We believe in blending workouts, as evident by this routine actually. By separating your strength training days and your metabolic resistance training days, you can get a nice "shred" by developing size one day, and helping cut through lifting the next. This mixed with eating clean 95-99% of the time...not 85-90%, but almost a full 100% of the time is the surest way to get that nice, lean physique we all crave. Also implementing fasting days and/or carb-cycling days will be useful in helping with cutting too. We detail all of this, and more in our FF30X plans, that can extend out to a 6-month program to highlight these training tips/techniques, along with a nutritional and supplementation guide to get that in that sub-10% range. All of that can be found here ==> www.fitfatherproject.com/ff30x-letter-video/
-The FFP Team
Hey Dr. B, I travel alot of work so I decided to invest in resistance bands so I can get some work out done when I can't go to a gym. Can you do a series on resistance bands for developing the different muscle groups?
Thanks
Yes, absolutely. This is a great idea. We just put it on our video shoot list to cover some resistance band workouts for travel and a series on using them to hit specific muscle groups. Great suggestion brother.
I'd really like a bit more arm strength and have made some progress with basic daily exercises. There's definitely a lot to think about here and especially learnt a lot from your exercise demonstrations. Great video!