The Ultimate Arm Growth Specialization Program
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- Опубликовано: 12 июн 2024
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0:00 Arm Specialization
3:29 Strict Technique
4:00 Deep Stretch
4:23 Rep Ranges
6:45 Variation
11:35 Training Arms Early
14:30 Post Exhaust
16:42 Frequency
22:20 Rest
27:02 Eat!
31:16 Grind for a While
33:30 Arm Program
36:30 Final Recommendations 
Спорт
Ultimate arm program, huh? I have 7 words for you, brother: "It's basically an 8 hour arm workout"
And it’s made up of 16 mini workouts, all throughout the day just killing your arms. And yes, it is 8 hours long.
Whahaha 😂😂😂...5%
just get some 10 lb dumbbels and do like 400 reps before bed. no rest just pump
@@NorThenX047bros on that “Goku going to namek” training
Get those protein shakes ready for in between the 30 minute sets.
Waiting with bated breath for the ultimate neck specialization program
Same
Start with 2-3 sets of deepthroats; ramp up volume based on recovery; progress schlong length by about 0.5 inches per week as long as you can still go balls deep - bit of bimodal progression, baby! (Emphasis on "bi")
🤓🍆
I've heard him say that he won't do it, and that you should go to Jeff Nippard for that
Jeff nippard already done it.
Check up Alpha Destiny! He has a lot of training videos for neck specialization
Normies: Your body is a temple
Dr. Mike: Your body is a fighter jet
Upload broke my edging streak
This comment broke mine
Should i watch this? Last Mike arm vid i saw was when he was doing Neck Crushers with Trystan Lee on this channel.
Yall wild lmao
No worries king, you can pick it back up tomorrow
Get back to that arm workout 💪🍆
Dr. Mike. It's a real shame that you haven't done a video in a sleeveless doctors coat yet. This is a very big missed opportunity in my book haha. Love the videos, thank you for all that you do!
You’ll have to subscribe to his OF for requests like this lol
@@ryan-um9ky don’t you tempt me with a good time. 😂
Bump.
Give the audience what we want Dr Mike!
😂
LMAOO
42 minutes on arms?? This is such a bro video
Whole point of this video is arm specialization lol
It's the ultimate bro channel@@tacosyk
Too much time spent blabbing about tangents
@@LastAphelion yeah I don’t like his tangents, reminds me of like dorky creepy 16 year old babble
Time away from your Xbox?
I want arms like Dr Mikes head. Think ,shiny, with one giant bump.
😂
Don’t forget veins everywhere 😎
🤣
😂😂😂😂😂
Think
When I see Dr. Mike, my arms aren't the only ones getting specialised.
Real
fr fr
came for arms. . stayed for the Rotation talk
came for arms. . stayed for the innuendo talk
All I did was come
@@AshBuddha🤝
came for arms . stayed for the fighter jets talk
There may be hotter girls in a rotation but EZ bar curl is like that one chick that ain't the best but she lets you forget everything and just go hard
😂😂
She also only weighs 20 lb
😂
I love this comment.
EZ bar preacher curls might be my favorite bicep lift honestly
None of it made sense, and then you threw in the rotation analogy, and all of a sudden I understood everything. What an enlightening moment! Thank you Doctor
Okay I’ve been checking out this channel for a week and it’s time to admit: this dude is the singularity of useful, on-point, trimmed-down fitness information
I’m doing Mentzer’s heavy duty program. I started it during the beginning of April 2022. This August I’ll be doing be my third work set for biceps. Can’t wait.
Bro. 😂😂😂
This videos are pure gold. I came across this channel a month ago and I can't stop watching every video that pops up on my feed. It's my favorite channel on YT by far right now due to how much you can learn and laugh at the same time. Thanks for everything you share with us, Dr. Mike. Love from Uruguay
I couldn’t agree more brother this guy is great I have watch all different people but this guys pulls you in with the of brand humor and actually really good advice putting the science in it as well
anyone else love binging all the long rp vids?
i should go to sleep now!! otherwise wont recover probably! its 5am here :3
So glad I stumbled across doctors Mike’s channel a few weeks ago. This guy has some incredible tips, tricks, etc… on all things bodybuilding.
Make sure you watch his advanced hypertrophy playlist. It's long but a game changer for me
I incorporated myorep match which i saw from Dr.mike, and i gotta say it's the best when it comes to pump and if you wanna raise up the volume!
@@omberus5313for real! This will fuck your muscles up like nothing else
And he's funny af
@@omberus5313 How do you do them on weeks where you don't go to failure?
Man this is what I need. My body has been growing fast but I’ve always followed the rule “compound movements first”: time to just hit it almost every other day and get these tiny arms up!
Fuck yes, bro. Let's become stronger.
Many of us fall into the powerlifting spider build. Torso dominance came for me from a fear of being one of those skinny fools with oddly jacked arms. Currently trying to bring up the arms via the lower/ torso/ bro split, the bro days are fun as hell
Dr. Mike's analogy game is f*ing elite
That harem analogy was fuccing brilliant and really descriptive of the principle
Found Dr. Mike a couple weeks ago after watching RUclips fitness videos for years. Have been obsessively listening to all his videos while at work.
I love this guy explaining stuff. Ask for a raise in uni prof.
Ive never felt i would be this much entertained and overwhelmed with information at the same time in 42 mins video . Thanks dr.mike❤️
Did my first arm specialization a couple months ago and that opened my eyes that they really can handle LOTS of volume
Same here. I'm hitting my forearms for like 8 sets 2 to 3 days a week now
@@benjamindavis24758 sets across 8 days aka 2 sets per session or
8 sets per session aka 24 sets per week?
I'm at 7 per week on my arm day currently
I"ll be giving this a shot. I usually do 8 sets on push and pull. So 16 weekly sets. Going to train them with an additional day to bring that volume to 24 or so.
Witty and interesting. Keep making content! I love knowing the science behind everything and why it makes sense to lift certain ways, though I laugh too much to listen while actively lifting. Keep it up!
Dr Mike, thanks for all your information and videos on RP. It’s been unbelievably helpful to have a reliable fact based resource to go to when educating myself on exercise and hypertrophy
The harem analogy came unexpected but it's the greatest one I've ever heard 🤣
Facts
Man you are literally a legend hands down thank you for all the knowledge
You are the best Dr. Mike. I've learned and applied all your advice and my training has improved 100%.
Man, thank you for your knowledge and entertainment!
Great Content and people!
Keep Up The Good Work!
I love how much energy you invest to come up with analogies that aim to explain something completely clear and trivial in the first place. Straining yourself and powering through them at all costs, knowing full well that they are a huge stretch and hardly work at all as an analogy.
I understood everything you talked about. Each analogy was concise and helpful.
I’m going to start training arms first on all my chest / back days. And have a special arm only day mixed with some physical therapy based rotator cuff and scapular health exercises.
Absolutely amazing video! Outstanding work. 🙏
Man, I love the combination of practical, scientific information, the warm tone and my favorite, all of the cursing! That shit is inspiring! Thanks for everything!!
That lean guy not eating enough was me. Only since RP and September 23 have I changed my focus to bodybuilding and starting eating more have I put on muscle in a few years. In truth, got suckered by the main-gain crowd. A very attractive idea for someone who's been lean for years and sees fat as an absolute negative.
Yah it's tough. For the first time in my life I can't see my abs. But my delts are popping like never before
Dr mike said eat enough calories to grow the muscle, I want to grow muscle yet cut down belly fat to get abs. How can I cut down the belly fat if I’m not in a calorie deficit becasue i need to be in surplus to build.
@@gabjen7548what I’ve learned from dr mike on that; bulk for a few weeks, maintain for a few weeks, then start your cut. There’s a lot more to it but that’s the gist of it. If you search something along “RP bulking and cutting” you’ll probably find a video with all the information you need.
@@gabjen7548it’s really hard to do at the same time. to get the best results do phases. for example, do some mass gain for some weeks, then maintain, then do a cut for a few weeks etc as needed. you may have to do multiple subsequent cut then maintenance phases if you have a lot of fat you want to lose to prevent diet fatigue.
@@gabjen7548 You can't. Choose one. You can cut after you finish your bulk phase or vice versa.
Rep range is a HUGE ONE! Once I started doing reps of 20 on db/bb curls... I really started to notice growth! I never felt such a burn and pump when I was doing 10-12. Rep range really did it for me on biceps.
It's quite cathartic walking peacefully down the river and listening to Dr Mike talking about arms
I just love how the shake weight is on the table in the background like its a decorative table piece
I’d love to see this for legs, back, and chest. A video on the following would also be cool: Periodizing an annual plan where you’re rotating through different specializations so you specialize on everything at least once in the year, including deloads, specialization breaks for when you’re in a fat loss phase, etc. Thanks Mike!
I think he's already made at least some of those if you look back through the catalogue
his book is one of the best, i think the best book about hypertrophie training ever written.
Which one? I actually find their books underwhelming compared to the playlists on the channel
@@benjamindavis2475 scientidic principles of hypertrophie training
What’s the book called?
And yet you can't spell it...😆
@@MizzouRah78you get the spelling trophie
Love your humor! I appreciate all of your work 🫡
I love how knowledge of training has been evolved. thank you and you are so funny omg
Training full body 3 times a week. When I want to target my arms only. I go in for a 4th day and hammer them. Working well for the moment.
Same here. Saturday is arm day. It's great
How long have you been training for?
@@nickfanzoconsistently for about 2years now after a long break.
@@telramba I really liked full body every other day when I did it, but the sessions would get long and I’d be fried by the last few exercises. So I switched to push pull legs for the moment. More days, so I may switch back, getting pretty tired day after day.
Also I noticed with push pull legs 6 days a week, I need to eat a lot more. Which is hard on the wallet 😂
I do a similar thing except I do 1 full body day, 1 upper, 1 lower and 1 arms/shoulders day.
Who cares about arms, i'm here for the jokes
You like gay jokes huh
Love these longer videos!
I love when I watch a video of yours and I’m already doing everything u said
I bought a stringer! So excited. Got the “Partial Reps don’t Count” tank
Waiting for the new "Shortened partials don't count" edition.
Waiting for the new "Shortened partials don't count" edition.
Cookies don't count
This is the video we’ve been waiting for.
Big motherfucking arms!
Love this guy, thanks for being you
As always, great video!
when is the throat exercise specialization coming out? i am a... competitive eater
Volume helps
Also periodizing RIR from 3 rir to absolute failure worked great for me ;)
Earlier today i watched Athlean X arms video "backed by science"....and one exercise was shortened partials...
Thank you Dr. Mike. For Bringing the science
Your mistake was watching anything from athlean x
@@tiinan375 i may have started there, but i ended up here.
Pure gold as always.
Forearm and calve program needed for people who naturally have high calves and forearms. Great content, enjoy watching and doing
Arms to win all debates
"I would never do that; that's a huge violation of privacy but I do it all the time."
Yes, finally a nice 40 mintues of Dr. Mike that I can listen to with delight.
Just got done with an arm day lol new to the channel but love your content! Went slow under tension and felt a crazy burn!
Can u make one for shoulder dad
Dr Mike Please do a video on the ultimate penis hypertrophy program. I really need it
I use cable attachments at my commercial gym.
Thanks for this video
This video was amazing to watch
so skip calves
Arms get their own day. 💪🏻
Yup
Arms and legs
Thanks!
short and sweet!! just how I like it!
sex, women, muscles and fighter jets. Mike gave the most ultimate freedom speech america could have ever live up to. Great video btw, you called my back developement program phenomenal!
We all know chicken nuggets are the most tasty food
Something that worked for me was changing my back grip. Underhand for barbell rows. Hammer grip on chins / lat pulldown. Curling then lifting up high with dumbbell curls. (Hard to explain the last one)
Thank you Dr
Analogies on point
Lets gooo! I swear to god this is so insane
This has just been my main concern lately
Amen ,I had this thought earlier and googled “meant vs deserve” and found this video
Everything you said aligns with my thoughts on this too
I said for years “dreams come true ,fairy tales don’t”
Dr.Mike is great.....awesome man
My new favorite source of wisdom and jokes. Writing a little panflet book about fitness and exercise and you best believe I am picking this man's brain. Can't believe this amazing source of information in his videos. Love it, thank you Dr Mike!!!
Thank you.
those golden era guys that figured out what to do and trust the process fascinate me . I don't know how they knew it would work? but it did!! larry scott !
Mike you're a legend bro
No pain, no gains, Dr. Mike
Your knowledge is insane
so much knowledge in just one video.
I love how you address this topic with such honesty.
Thanks
👌
I love the comedic value you bring. 😂
Will comment here Dr.Todd Lee’s arm workout is damn good. At a cable station short tri>lengthened bi>short bi drop down and do lengthened tri>lengthened bi> short bi. Usually doing this eod the results are astonishing! Three basic sets never had to think about arm training again.
I've been really focusing on finding lifts and setups that are ideal for me and it's led to some wonky shit but I've found a lot of fantastic lifts that are really working.
My favorites so far;
Biceps -I set up the glute ham raise in front a cable machine. Allows me to do standing single arm cable preacher curls. I get a huge stretch and constant tension over the force curve. I also open up my stance a lil bit which gives me even more stretch. People looking at me strange when I do this but my biceps are finally growing again!I've got more but this one is a gem
Triceps- turn your back to cable machine at its highest point. Cable comes over your shoulder. Arm at your side and just a little out front. Let the weight drag your triceps into a stretch before pressing it. Don't let the elbow drift.
Chest- Barbell flat press with higher reps. Start with the pinky on the ring and move it further out each set. Set up really flat with little to no arch. These sets are usually light 135x25. Don't let your shoulders come untucked and really get that stretch. Do like 4 sets of that and holy crap.
I feel like when I work out and I do a chest tricep day. For example. I'd like to knock out 3-4 chest exercises and close it with 2 tricep exercises. I feel like you always talk about the performance/fatigue ratio and how it effects a workout, I find that I can easily throw in triceps at the end of my workout and still get a good tricep workout because it doesn't fatigue me as much to do those exercises. Same thing goes for biceps after a back and biceps day
Dr Mike is such an iron caveman!!!….i love following his workouts….63 & look strong as fkc. Thanks for sharing your knowledge!!!!
Hey Doc, it’s done. No mess, he went quick.
This man is a genius
I’m glad I found this channel 😭
😂 No bullshit, Dr Mike makes me laugh harder than any comedian ever has.
Single arm dumbell preacher curls on the preacher bench seem to be working for me
Same
Effective > optimal. Love it 💪
This is such a great episode that I'm taking my time getting through it. I'll rewind it at times to listen again. 21:00 - as a natural over 50-year-old, if I set out to destroy a single muscle group (say, triceps or pecs), I can't imagine them recovering enough to do that again to failure two days later. Three is a possibility.
The issue is you won't be able to train pressing movements like bench or ohp. That sucks
Thanks Mike! I just finished a mesocycle, I was planning to repeat my last program but I will follow your sample arms program. Right now I have 39 cm (15.3 in) arms with little body fat.
I will totally start on Monday the full suggested plan and try to follow religiously all the advice mentioned, I have been a fan for 2 years now but I have never done a full program from Mike. I think running this for maybe 2-3 months should be a good first attempt? I will come back to share the results, hopefully get that 1 extra cm
Aircraft metaphor is crazy 😂 ❤️
I NEED this.
I love the shake weight in the background
bro please..review Devon Larratts training for armwrestling. So curious what you think of his iconic lifts.
Variety is the spice of life.... love the analogy of the harem with muscle routines lol - Brilliant arm specific discussion, as always Dr Mike you bring decent shit to the table.
This guy's great