Massively agree. People overthink it all, I got in good shape more or less from doing endless pullups, different curls, a few tricep kickbacks and going out with a girl that worked at Frankie and Benny's that fed me their greasy nonsense. Pick something and do a lot of it, you'll git gud.
I started a routine 2 years ago when I was a fucking stick. It surely isnt scientificly the best routine or whatever. But I stuck to it and just hit it daily. I sure I could have done better or whatever, but I changed massively since then. But I hit a platau with my current routine, I think now I have to change something to go further.
@@Gaphalor Exactly that. I work with a kid that changed his skinny physique by eating 6 sandwiches a day and moving bricks around, now looks better than most, and certainly better than he did, didn't worry about science! Good work man, similar with me, bro split, but now have to change it up.
If you are doing push pull legs, here's a quick tip to give your arms more training. 1)Structure your workout as following: pull-push-legs-push-pull-legs 2)train your biceps on day 1-3-5 and triceps on day 2-4-6, by doing that you will have around 20 sets of isolation movements for week
Focusing on biceps will make your arm look aesthetic from the front, but having no tricep will make your arm disappear from the side. Obviously you should train both and aim to keep them balanced around your strength/hypertrophy goals
For the winter period where you wear long sleeve clothes but indoors you pull your sleeves up. In these moments strong forearms are really nice to show you have big arms.
Genetics, genetic, genetic… always hear this, but the thing is Genetics won’t make you massive and ripped but hard work will. You see massive people and once, they were small. The power of hard-work is like a drug it’s amazing what it can do! Believe in yourself, because if you can’t believe in yourself how is someone else supposed to
Neglecting the triceps, especially when it's skinny makes your bicep look like a weird bump. You could focus more on Biceps but you should definetly train every arm muscle to get an enchanting, jaw dropping, majestic arm.
Hey Hamza,please do a podcast episode with natural hypertrophy. Not talking about just fitness advice.Talking about life advice as well.He seems to have a great balance in life.Time for his gf,working out,job and RUclips(he doesn’t monetise).He started his own movement to revive almost dead natural bodybuilding. He talks about being an educated barbarian.He reads philosophy and talks about it in his channel. He recently made a video on getting a gf and maintaining relationships(I was asking him as a joke for the past two months);and he shares a lot of views you do. He’ll be a great person to talk to who seemed to never give despite bad genetics and pushed hard for his love of natural bodybuilding .
I also have an arm/chest day. I have one compound movement then switch to isolation. Mine is chest-bench press then transition to isolation. Tricep-dips then transition to isolation. Bicep-chin up then transition to isolation. Also I have 3 day a week workout. One day is chest, tricep, Bicep with an ab exercise as ending. Depending on how I feel I’ll add a squat after I do arm just to do a leg workout. Second day, would me leg day then I focus on shoulder and back. Third day I go back to the arm day. My problem is eating cause that shit is expensive
For me it were more the compound movements with heavy weights that made my arms (slightly) bigger: Benchpress, Militarypress , Deadlifts and wide Pullups. I also train just 3 times a week to give my muscles more regeneration (because of my heavy metabolism)
You are not the only one who specifically target separate muscle groups on each day. I train 5 days a week (2 legs, 1 back&chest, 1 shoulders and 1 arms).
The editing in the last videos has been great Hamza, great stuff! And great advice too! Something I would add to the video is to focus on form! I find myself feeling the muscle much more curling 20lb dumbbells without moving my elbows than curling 30lb with crazy elbow and lower back movement
I rate it, nice short and sweet vid that gets right to point and of course we have to love the new story Hamza adds to the 'Chronicles of Adonis' every vid
Everyone's body is different. If bro splits are working for you, then keep it up! The bro split never worked much for me, but you gotta see what works for you. Keep up the hard work, Kings
Good video, i agree with the arm day, and say the same thing, but i disagree with the statement of doing biceps over triceps, the "blubbery" triceps you're talking about aren't even in the cards for the vast majority of people who are going for low bodyfat that are not on PEDs. Triceps most definately makes you look more developed from the back and side view, and will compliment the overall size of your biceps aswell, as the biceps will never really look impressive if the arm isn't as thick as possible from the peak to bottom. Also triceps add alot more to your overall frame size and shape than biceps do. Just my take, maybe you agree on some of the things i mentioned or rethink in hindsight.
My split is chest/triceps, back/biceps, legs/shoulders. What I am doing is starting all my routines with the arm exercises. Also doing 3 exercises for shoulders
Just remember to workout the traps and serratus too since they stabilize the upper body. Otherwise you'll end up with muscle imbalances and can get shoulder impingement, costochondritis, which will keep you out of the gym for months.
My bro split for you Monday=Back+Biceps Tuesday=Chest and triceps Wednesday=Abs Thursday=Leg(NEVER SKIP) Friday=mabye dayoff (bc Jummah prayer or day off anyways)(ONLY IF YOUR A MUSLIM TAKE FRIDAY OFF FOR JUMMAH)(but if your not a Muslim its optional if you want) Saturday=Neck day(Yes thicken your neck Sunday=Hand strength/Grip strength training
Hamza I don't know if you can see my comment but you are starting to change my life. I have a question for you I have been trying so hard to be consistent but I can't,and this just tears me apart 😔
I disagree Hamza, building up the triceps is integral in building up arm size. In fact I would say that bigger triceps rather than bigger biceps make you look better in a shirt.
guys don't worry about focussing extra on your triceps, triceps are muscle group that help straighten you arms. push ups, bench press, overheads all these exercises require you to straighten your arms with weight resistance hence having an effect on triceps as well
if you are tall, you need an arm day, if you are short then your arms will alway dominate... bench press wil just be a tricep exercise... a pull up will be a floating bicep curl.
Close grip bench press is underrated af, dumbbells and dips are great but progressive overload gives you a nice Tricep boost also it transistions well to regular bench press
a friend suggested me this video, great message! i suggest rings pellican curl and pellican push up, the best exercise i found for tendon conditioning and bicep size.
One thing that I feel is very underrated when it comes to building an asthetic physique is building up your forearms. 1) Forearms are one of the few muscle groups that you can fully see when you are fully clothed. 2) if your grip and wrists are stronger, you can lift more weight 3) most men (in my life atleast) who I looked up to were blue collor workers who had massive hands and Forearms. It gives you the look of someone who is a hard worker
I've turned my life around, went from unemployed gamer, to full time work, going to the gym and eating healthy, drinking water, and so on - can't seem to quit the cigarettes though, no matter how much I want to.
Ive tried 3 abs workouts and i found one that made a gigantic difference within just 2 days my abs were clearly showing while not flexing when perviously i was nowhere near
@@cheesemccheese5780 still don’t know what it was but do what I’m doing, 100 sit-ups, leg raises and bicycle crunches I’m seeing improvements whilst bulking. Do it in that order
Terribly sorry i didnt see your comments, i dont quite remember the channels name but it was very simple, a recreation of the wheel thing if you have no equipment, leg raises done correctly, sit ups done correctly and russian twists. Thats all but if you do the leg raises and sit ups with wrong form it wont have that much of an effect
Massively agree. People overthink it all, I got in good shape more or less from doing endless pullups, different curls, a few tricep kickbacks and going out with a girl that worked at Frankie and Benny's that fed me their greasy nonsense. Pick something and do a lot of it, you'll git gud.
Ye man, I agree with you. Just keep pushing hard and do something, it’s better than doing nothing at all.
progressive overload
I started a routine 2 years ago when I was a fucking stick. It surely isnt scientificly the best routine or whatever. But I stuck to it and just hit it daily. I sure I could have done better or whatever, but I changed massively since then. But I hit a platau with my current routine, I think now I have to change something to go further.
@@Gaphalor Exactly that. I work with a kid that changed his skinny physique by eating 6 sandwiches a day and moving bricks around, now looks better than most, and certainly better than he did, didn't worry about science! Good work man, similar with me, bro split, but now have to change it up.
@@LOCATIONREDACTED Do you know what he put in those sandwiches?
Hamza we really love what we do keep posting as soon as possible. I’ve lost 10 pounds because of you and I love how you try to motivate us every day.
No bro, you lost 10 pounds because of you. Hamza just gave you the blueprints.
@@IyaorIsis preaccch
👑
Getting it man!! Stay focused
Keep going 💯💯
If you are doing push pull legs, here's a quick tip to give your arms more training.
1)Structure your workout as following: pull-push-legs-push-pull-legs
2)train your biceps on day 1-3-5 and triceps on day 2-4-6, by doing that you will have around 20 sets of isolation movements for week
yo this is so smart thanks bro
This is smart
Thx imma try this out
I don’t understand
Oh week days
“You get better while Jeffery gets bitter”
Might live by that quote for a bit thanks hamza
For God so loved the world, that He gave His only begotten Son, that whoever believes in Him shall not perish, but have eternal life John 3:16,.
Lift hard eat harder and watch this guy daily!!! Stay strong men!!!
Focusing on biceps will make your arm look aesthetic from the front, but having no tricep will make your arm disappear from the side. Obviously you should train both and aim to keep them balanced around your strength/hypertrophy goals
For the winter period where you wear long sleeve clothes but indoors you pull your sleeves up.
In these moments strong forearms are really nice to show you have big arms.
@@phrogtesem9410 hammer curls for the gurls
@@wiillsk Wrist curls, reverse wrist curls, and wrist rotations with dumbell are $$
training biceps twice as hard as triceps is the way to go
1/3 Biceps
21/50 Triceps
1/4 Forearms
Genetics, genetic, genetic… always hear this, but the thing is
Genetics won’t make you massive and ripped but hard work will. You see massive people and once, they were small.
The power of hard-work is like a drug it’s amazing what it can do!
Believe in yourself, because if you can’t believe in yourself how is someone else supposed to
True but genetics will typically still determine your capacity. Look into nuclei overload if you want a way to cheat genetics without drugs.
Gem of a comment man
Yes sir, good genetics help, but so the hell what life isn't fair. Let's bust our ass. Better every day!!
@@bettermanchannel770 let's goooo bro let's do this 💪🏿💪
Genetics is just an excuse for weak minded people
You have inspired to start reading, work out at home, start being more productive on my youtube and so much more
Neglecting the triceps, especially when it's skinny makes your bicep look like a weird bump.
You could focus more on Biceps but you should definetly train every arm muscle to get an enchanting, jaw dropping, majestic arm.
Hey Hamza,please do a podcast episode with natural hypertrophy.
Not talking about just fitness advice.Talking about life advice as well.He seems to have a great balance in life.Time for his gf,working out,job and RUclips(he doesn’t monetise).He started his own movement to revive almost dead natural bodybuilding.
He talks about being an educated barbarian.He reads philosophy and talks about it in his channel.
He recently made a video on getting a gf and maintaining relationships(I was asking him as a joke for the past two months);and he shares a lot of views you do.
He’ll be a great person to talk to who seemed to never give despite bad genetics and pushed hard for his love of natural bodybuilding .
This is a must!
Oh wow he blew up, I remember seeing him comment on one piece videos a few years ago
This!!!
For real
I WAS THINKING THE SAME THING! that relationship video was the absolute best I’ve seen so far
Just absorbing your information, thanks man you don’t know how much you help.
Hamza is at 210k subs now. Absolutely killing it bro 💪🏾
I also have an arm/chest day. I have one compound movement then switch to isolation. Mine is chest-bench press then transition to isolation. Tricep-dips then transition to isolation. Bicep-chin up then transition to isolation. Also I have 3 day a week workout. One day is chest, tricep, Bicep with an ab exercise as ending. Depending on how I feel I’ll add a squat after I do arm just to do a leg workout. Second day, would me leg day then I focus on shoulder and back. Third day I go back to the arm day. My problem is eating cause that shit is expensive
@Ferikkusufuria bro I know it’s funny af
For God so loved the world, that He gave His only begotten Son, that whoever believes in Him shall not perish, but have eternal life John 3:16,.
For me it were more the compound movements with heavy weights that made my arms (slightly) bigger: Benchpress, Militarypress , Deadlifts and wide Pullups. I also train just 3 times a week to give my muscles more regeneration (because of my heavy metabolism)
I’ve got the same situation do you think I should prioritise bicep or tricep slightly more for aesthetic. Slightly underweight with high metabolism.
You are not the only one who specifically target separate muscle groups on each day. I train 5 days a week (2 legs, 1 back&chest, 1 shoulders and 1 arms).
The editing in the last videos has been great Hamza, great stuff! And great advice too!
Something I would add to the video is to focus on form! I find myself feeling the muscle much more curling 20lb dumbbells without moving my elbows than curling 30lb with crazy elbow and lower back movement
Growing my arms have been litteraly the hardest things ever thanks to hamza i went from 13.5 to 16 inch in 5 month
Hamza never gives a heart ❤️
Do The Hard Work especially when you dont feel like it
Hamzas Jeffrey impression gives life
these Jeffery and Adonis edits are getting better and better
Developing the outer bicep is very important, you can do it with drag curls and other exercises.
bro you have really helped me get red pilled. you upload schedule is MAD thx for all the help
The start of the video is so motivating!
great god u made hamza unfiltered, i was not prepared for this change in the main channel
Another video from a wise man
Lmao i literally thought of "Better not bitter" yesterday, glad hamza knows it too.
Never stop these "Jeffery vs. Adonis" edits, they're too good 😂
I like everything about this dude "hamza"
i love that adonis has become a normal person
once you start getting them stretch mark you know your doing something right
I love the way he says more
The edit on this one is immaculate.
The production values of your vids just went up with your recent uploads
Arm day is my favorite day
Thanks! Love content daddy hamza
Best tactic is moving heavy weight, training till your muscles give out and then put more weight on.
wow sam your editing is insane
Hamza when you gonna bring back the "Do the hard work - especially when you don't feel like it." Makes the video feel complete
Eating properly (enough and high protein) is way harder than working out for me. I love the burn and recovery and how much it improves my sleep.
Same want to buy supplements but cant
@@justanaverageenjoyer8494 buy chicken instead bro, eat half chicken everyday
loving the new editing
1:57, bro you're comedy is to the peak.
Love how you post something which is really needed in my current life
Hamza your editor is on fire
I rate it, nice short and sweet vid that gets right to point and of course we have to love the new story Hamza adds to the 'Chronicles of Adonis' every vid
Everyone's body is different. If bro splits are working for you, then keep it up! The bro split never worked much for me, but you gotta see what works for you. Keep up the hard work, Kings
The kiss at the end muahhh😘😘
This video was legendary
I completely agree with training a muscle group once a week, I got better results like that then with push pull legs
scientifically, training a muscle once a week is objectively inferior to 2 or 3 times a week
Editing skills is on point.
Please @Hamza Upload more Social Skills Lectures.
Awesome vids as always. Editing always improving. Grateful for every new upload
Oh godness gracious, that was fantastic video editing skill 👌
Good video, i agree with the arm day, and say the same thing, but i disagree with the statement of doing biceps over triceps, the "blubbery" triceps you're talking about aren't even in the cards for the vast majority of people who are going for low bodyfat that are not on PEDs. Triceps most definately makes you look more developed from the back and side view, and will compliment the overall size of your biceps aswell, as the biceps will never really look impressive if the arm isn't as thick as possible from the peak to bottom. Also triceps add alot more to your overall frame size and shape than biceps do. Just my take, maybe you agree on some of the things i mentioned or rethink in hindsight.
Bro I love your editing so much
Yes, yes and yessssssssssss!!!!!! All hail hamzahhhhh
This is video is a masterpiece
My split is chest/triceps, back/biceps, legs/shoulders. What I am doing is starting all my routines with the arm exercises. Also doing 3 exercises for shoulders
Also, try biceps curls and triceps extensions on rings! Rings will definitely humble you
You are the first person I can look at knowing that you are not talking bullshit. You r awesome Hamza :)
1:21 this thin version of gigachad always get me
I literally started working out because I was bored, and I got huge
Just remember to workout the traps and serratus too since they stabilize the upper body. Otherwise you'll end up with muscle imbalances and can get shoulder impingement, costochondritis, which will keep you out of the gym for months.
My bro split for you
Monday=Back+Biceps
Tuesday=Chest and triceps
Wednesday=Abs
Thursday=Leg(NEVER SKIP)
Friday=mabye dayoff (bc Jummah prayer or day off anyways)(ONLY IF YOUR A MUSLIM TAKE FRIDAY OFF FOR JUMMAH)(but if your not a Muslim its optional if you want)
Saturday=Neck day(Yes thicken your neck
Sunday=Hand strength/Grip strength training
Shoulders?
@@redditstor1esz oh yeah that I forgot(I was thinking what I was missing so thx bro)
@@gigachad2u38 So when do you hit shoulders?
@@redditstor1esz usually like Saturday
@@redditstor1esz but I haven't started yet
Hamza you are this era’s zyzz😎
Whoever the kid named Jeffrey said that
I wanted to lift weights uh mean I can’t afford to but yeah I love to try tho.
Lets all be adonis one day
Hamza I don't know if you can see my comment but you are starting to change my life.
I have a question for you I have been trying so hard to be consistent but I can't,and this just tears me apart 😔
This is Gold. 💖
Hamza... you are the best.
Tell me I’m not the only one who saw the thumbnail and thought he was talking about something else.
back bicep
chest shoulder triceps
legs
back bicep
chest shoulders triceps
legs
rest
absx3 times a week
little cardio is important for heart
Consider looking nucleus overload from team 3d alpha
I disagree Hamza, building up the triceps is integral in building up arm size. In fact I would say that bigger triceps rather than bigger biceps make you look better in a shirt.
would love to hear your thoughts about workout splits - and what has worked out for you. been binging on your videos this entire week 🤞🏽
guys don't worry about focussing extra on your triceps, triceps are muscle group that help straighten you arms. push ups, bench press, overheads all these exercises require you to straighten your arms with weight resistance hence having an effect on triceps as well
if you are tall, you need an arm day, if you are short then your arms will alway dominate... bench press wil just be a tricep exercise... a pull up will be a floating bicep curl.
Cheers baby👍🏻🔥
Ez simple broscience 🙌🏻
the atlas shrugged reference 🤝🏼
Good info, I love this.
Bruh I’m so close to getting 15 good form push-ups now, last month I could barely do that on my knees
Close grip bench press is underrated af, dumbbells and dips are great but progressive overload gives you a nice Tricep boost also it transistions well to regular bench press
a friend suggested me this video, great message! i suggest rings pellican curl and pellican push up, the best exercise i found for tendon conditioning and bicep size.
One thing that I feel is very underrated when it comes to building an asthetic physique is building up your forearms.
1) Forearms are one of the few muscle groups that you can fully see when you are fully clothed.
2) if your grip and wrists are stronger, you can lift more weight
3) most men (in my life atleast) who I looked up to were blue collor workers who had massive hands and Forearms. It gives you the look of someone who is a hard worker
bro i hope ur paying ur editor well cus god damn I'd stop nuttin every 5 days to just keep watching these vids of adonis
This video and the edit made my day :)))))))
Your editing is cool
WaSap Hamza love your content of your second channel
More and more
I got nothing to say so....good luck for everyone !
0:30 *🧊🥶 JT voice kicks in P A U S E 👽😳
These edits keep getting better and better XD #Adonis
I've turned my life around, went from unemployed gamer, to full time work, going to the gym and eating healthy, drinking water, and so on - can't seem to quit the cigarettes though, no matter how much I want to.
Ive tried 3 abs workouts and i found one that made a gigantic difference within just 2 days my abs were clearly showing while not flexing when perviously i was nowhere near
which one was that, ive always struggled to get abs tbf they are lacking behind everything else
What was the exercise
@@cheesemccheese5780 still don’t know what it was but do what I’m doing, 100 sit-ups, leg raises and bicycle crunches I’m seeing improvements whilst bulking. Do it in that order
Terribly sorry i didnt see your comments, i dont quite remember the channels name but it was very simple, a recreation of the wheel thing if you have no equipment, leg raises done correctly, sit ups done correctly and russian twists. Thats all but if you do the leg raises and sit ups with wrong form it wont have that much of an effect
This is me, but I'm on my fitness journey and getting there! Great video Hamza!
damn thats fine editing
thanks hamza
Yea another video
The best is to treat every muscle equally if you gonna burn your biceps burn your triceps too