How to bulk arms fast
How To Get BIG ARMS FAST With Dumbbells (Sets & Reps!)
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all right today we're blowing up arms
but it's going to be a little bit
different
because i've had a lot of people reach
out and ask for a program but i've been
hesitant
i did my research bought a few programs
that are out there and even though it
was just for research
i've been disappointed basically i
bought the pdf version of someone taking
a brown paper bag
filling it full of crap lighting on fire
and leaving it on my doorstep
not a good experience needless to say it
took a while for me to figure out
exactly what i wanted to do because
yeah i like to joke around but i'm not
the type of person that can nicely
package up a [ __ ] sandwich
and try to sell it to you so what i did
is i hired a development team to build
an
app that way i can upload the most
disgustingly horrible daily workouts
where we can just kick the [ __ ] out of
ourselves let me show you
[Applause]
wow that turned out even uglier than i
hoped so the idea is to have daily
workouts that i actually do that same
thought process when i walk in the gym
and think okay
how can i push that muscle hard enough
to guarantee it grows that
apparently on construction paper
i don't even know what the [ __ ] that
says i have no idea how locked down
everybody is so i'll do a poll and see
everybody wants to start with a garage
style gym or
they want me to go to a fully equipped
gym where i just throw up on every
machine but
we're starting out with a dumbbell arm
day so the first exercise is going to be
an incline curl
right to a regular seated curl and then
right into a drag curl we're going to
lean slightly forward just try to get
even more pressure on that bicep
and it should get progressively easier
so the rep range is trying to get to 15
20 reps if you get over 20 that's way
too damn light you probably stopped
because you're bored
if it's eight to ten and you feel that
way then you probably feel because your
shoulder got involved you just threw
that weight around
you're not connected to the muscles so
try to hit that 15 to 20 rep range so
with the incline curls play around the
angle of that bench
sometimes you'll connect more with an
extreme angle where you feel like you're
falling off the bench at a 45 degree
angle
sometimes it's 75 degrees just a slight
tilt back with that elbow
but the variation i want you to do today
is make sure you have the elbow locked
into place
you don't let it drift forward with the
curl lock it into place and curl
straight up from there
with the regular curls you're going to
bring those dumbbells in between your
legs tuck those elbows into your stomach
like a preacher curl
that's just going to keep those elbows
out of it so they can't drift back and
forth
and keep those shoulders out of it and
on the dry curls just walk those feet in
tilt slightly forward and you're gonna
draw a straight line from that hand
up to that shoulder and pulling up on
that straight line now
there is no real number here you're just
trying to push yourself to failure
you'll know if it's too light you'll
know if it's too heavy but once you find
the optimal rep range
don't think just wrap it out until it
feels like it's going to blow up
and you fail and then you're going right
to the next exercise back to back to
[Music]
back
[Music]
all right next up we've got skull
crushers we're going to put that bench
on a slight angle just so we can force
the stretch of that tricep
a little bit more and a little bit
easier on those shoulders and we're
doing three drop sets
three drop sets are actually just one
set you'll also notice on these i get my
wrists involved part of the reason is
because i have a better connection to
that tricep
but also it gives me a point of
reference to know that i'm coming down
equally on both sides because
we've all had a great time just repping
it out next thing we know
we take a dumbbell to the face this
corrects that so you know when you come
down
you're able to touch those shoulders you
have a reference point you hit it
equally on both sides that way you know
you're not just wonky is all hell
and then you flex up from there
[Music]
[Applause]
[Music]
so on that last one those tens felt
pretty light you might run into this as
well so what i did is i straightened my
arms as much as possible
made it a horribly hard angle and i
failed
all right next up we're gonna do single
arm curls on the bench but we're going
to try to hit that bicep from every
angle we're going to start out by
hitting that short head by exaggerating
really opening up that shoulder but
even letting that demo drift back a
little bit so you really have to flex
and get the meat of that bicep to curl
it up then you're going to turn in and
we're going to really target that
brachialis and long head more now
instead of just regular hammer curl
coming up we're going to exaggerate the
movement even more put more stress on it
by pronating that palm when you go down
so you'll actually feel more of that
stress
on that long head and as you're curling
up exaggerate the movement really flex
and
supinate that wrist even more get more
of that bicep involved
the whole thing is going to be toast by
this point
[Music]
all right last but not least we're going
bench dips right into a close grip
push-up
but we're going to pre-exhaust both of
them with partials at the top so
starting out with 10 partials just
barely going down trying to lean back
flex and then right back down it's a
very short movement
10 of those and then right into regular
bench dips but like i said before i like
doing these best where you just really
lean back
put all that pressure on your tricep
don't lock it all the way out and then
go right back down and for these i'm
gonna set the dumbbells up in a position
where i can have that wrist really
supinated because for me that's just a
better connection
and then i try to keep my hips as close
as i can to the floor really lean back
put more pressure in that tricep
and then the partials are the same just
slightly going down just flex it up
pre-exhaust and then get right into the
movement and the benefit here is if
you're stuck at home
i mean it's not a big deal if you [ __ ]
yourself just walk into the shower
no shame unless your wife's home shame
[Music]
i'll leave a link for an email sign up
so you know when the app goes live but
i'm also going to have other videos in
there as far as diet
q a stuff i try to get the app
developers to really speed up and put
this feature where you can upload
just the hardest set you've done during
the week and i can pick the mega tote of
the week but
they said version two so we'll have to
wait and no matter what restrictions
you're dealing with we're going to kick
our asses all the way through it
together come out bigger and better
because welcome
that's why if you like this video here's
two of my favorites on arms with limited
equipment but most importantly
hit that subscribe notification bell and
get after it get growing
talk to you soon
[Music]
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