What's up Champ! I'm Vince Del Monte of
GeneExpressionTraining.com
We're here at Torque Barbell here. A lot
of clanging and banging going on so I'm
going to speak loudly here and I'm going
to share with you a simple workout that
you can add into your current training
program right now to add an inch to your
arms in ten minutes. Add an inch to your
arms permanently over the next thirty
days. All you're going to have to do is
add this into any day of the week.
Just once.
Alright. This program is right outside
of my vanity arms specialization program
where I provide what I call plug-in
programs,
blood flow restriction training programs,
to help you add inches to your arms.
Alright.
I've known about blood flow restriction
training also known as occlusion
training for a couple years now but it
was just in the last 16 weeks that I've
actually put it to the test.
Because I've heard a lot of guys kind of
say you know it's kind of it's a gimmick
and BS it's not that great and I said
you know what, let me find out for myself.
I'm a guy that believes in learning by
doing and not by talking about it.
Alright so I'm going to take you guys through
this workout and as I'm going through this
workout here, as I'm showing you what
we're doing and what you can try out for
yourself, I'm going to also talk about
the science around it and I'm going to
also talk about who should do it, who
shouldn't do it, some of the pros some of
the cons and we'll go from there.
So first things first you guys need these
wraps. Alright. You guys can get these
on Amazon. The ones I'm using here are
pretty cheap. I think they're like 20
bucks. I'll put a link in the description
to get a better pair and I'll also put a
discount code if you want to get a 10%
off there and they're slightly better
than the ones I'm showing here. But all
you have to do is go on Amazon, order
these they'll be at your house in a few
days and then you can apply this. Okay.
So first things first. We do want to
understand that this is just a way to
manage blood flow. Alright. This is what
you already do in the gym. You're already
trying to drag blood flow but what we're
doing is we're just restricting venous
blood flow so muscle is so blood that
gets stuck in the muscle we're
restricting it from going back which is
going to create a pooling effect which
creates that pump which leads to
metabolic stress which triggers that
mechanism of muscle growth known as cell
swelling. Alright. Now what we're not
doing here is we're not restricting
blood flow to the muscles. Alright.
This is obviously something that you
should ensure that you're safe to do
before you do so check with your doctor
to get your blood pressure checked. Make
sure that he gives you the clearance
before trying it and I will caution you,
you need to start off very very very
light.
What's light? On a scale of one to ten in
terms of low, you're using like a three
out of ten. That's how light. You're using
very light weights. Just like any
intensity technique in the gym you're
not going to go balls to the wall the
first time you try it. You're going to
experiment with it.
Alright. I've been doing this for over
16 weeks now so I'm very familiar with
how tight to go with the bands,
what kind of weights I can use, and I
will say the first few times I did it, I got
a little dizzy I'm like holy cow this is
intense. So I will say ease your way
into it. Start with a very very light
weight. 3 out of 10. Now in terms of the
wraps here, the wraps are going to be
tied at about a 7 out of 10. Okay, to be
on the safe side be able to fit like
maybe just your pinky finger in there.
There should be some room to breathe. You
shouldn't feel tight where you can't
even do a triceps extension. Alright. So
that's a good way to know if they're too
tight. If you can't do a full triceps
extension and feel your triceps contract,
they're too tight. Okay now here with
the workout, what we're doing is, we're as
you can probably see by now, is we're
alternating two exercises. Prone curls
and lying tricep extensions. We're taking
30 seconds rest between each exercise
and we're basically doing five sets here.
We're starting off with 30 reps on set 1
20 reps on set 2, 20 reps on set 3,
15 reps on set 4 and then we're just going
to go to failure on set 5 and that's
the workout. 10 minutes maybe 12 minutes.
And you're done. Alright. If you've been
following my workouts for any time, you know
that all my programs use different
techniques to stimulate the different
mechanisms of muscle growth. We got
muscle damage,
we've got mechanical tension and we
thought metabolic stress. Now metabolic
stress is the biggest contributor to the
pump. Arnold Schwarzenegger has been
known as saying the pump is better than sex.
I don't know if I agree with him on
that one. I probably don't agree with
him at all, but
blood flow restriction training takes the
pump to a whole new level. Alright. You
see under normal lifting conditions, as
you contract your muscles, you
constrict the blood vessels, reducing blood
flow and oxygen supply. When you lengthen
the muscles, however, you're allowing more
blood to backfill into the length and
tissue. With blood flow restriction
training, what we're doing here, you cut
off nearly all the venous return to the
muscles so you can create what's known
as venous pooling. This dramatically
deprives the muscles of oxygen calling
in your fast twitch muscle fibers much
sooner. This in turn provides an increase
in your natural growth hormone response
to exercise, it targets the MTOR pathway,
which is the primary metabolic pathway
that's responsible for muscle growth.
And it even impacts gene expression by
inhibiting what's known as growth
differentiating factor number eight
also known as myostatin. So let me just
summarize that, you know, at a grade four
language. Blood flow restriction training
is increasing the activation and
training response of fast twitch muscle
fibers. It signals the most potent
metabolic pathway for building muscles
and inhibits your very own DNA from
preventing muscle growth. I'd say
that's pretty cool or at least worth
trying. Right now one of the best parts
about blood flow restriction training is
that it's going to give you the best
pumps in your life. You're honestly going
to get the best selfies ever. People are
going to be like holy crap. You freaking
made some insane gaines. Also, if you're a
YouTuber, you can do a blood flow
restriction workout like this. Start your
video with huge arms and people are
going to be like holy cow this guy's got
big arms I better listen to him. Right.
Cuz you can't take advice from guys who'se
got small arms, right. You can only listen to
guys with huge arm. Alright. We know
that those guys were genetically gifted.
So anyways, so once you're done the
workout here guys, take the wraps off,
alright. Get your phone. Find a mirror,
some good lighting or as they say, let
the lighting find you, and then snap a
killer selfie. Post it up on Instagram.
Post it up on Facebook and show people
what this can do for you guys. Alright.
Now most importantly what this can do
for you
if you
keep it in the program, yes it's going to
pump up your arms in ten minutes,
however we want to keep that size.
Alright. You have to keep doing this at
least once per week. If you want this
workout that I just went through if you
want it for free I'm going to put a link
in the description box or here on the
screen depending on whether you're
watching this on your phone or desktop
and you can have it for free. You can
take it to the gym and you can put this
into action. Now if you're ready to get
all my plug-in workouts to help build
bigger arms blood flow restriction style,
I also put a link in the description box
for a 50% discount on my complete vanity
arm specialization program.
Alright. There's four programs. You get
them for the price of one and again it's
just a little gift for you for sitting
through this video. You're obviously
serious you're obviously like a guy like
me who's had a hard time building his
arms, and man my struggle with building my
arms has gone all the way back to high
school. I still remember. Can I finish
with a story? You guys mind me
finishing with a really quick story? Why
I like I do so many arm videos? People
say why you post so many arm videos?
Because going to the gym week in and
week out and not looking like you lift
because you got small arms, man I know
what that feels like. It's a bad feeling
and it sucks. Back in high school, grade
10, the hottest girl in high school, I kid
you not, her name is Paula McKinnon, she
challenged me to arm-wrestle the captain
of the wrestling team. Alright.
Insane it's Chris. And Chris obviously
manned up. It wasn't a big deal for him and
I said yeah sure why not. What's the worst
thing that can happen right. Maybe who
knows. Maybe there's something in there.
Right. Okay. So I know wearing those like
you know grade 10, tiny desk in there.
I get up. He rolls his shoulder around. He
rolls his arm around I look at his arm.
I'm like it looks twice the size of mine.
I don't know what I thought was going to
happen but I decided to accept the
challenge. Hottest girl in schoo.l Paula
McKinnon. Just watching. Smiling. I grabbed
his hand I right away knew that crap
this isn't going to get good. Grip my
hand. Boom! Snap my elbow. Snapped
my shoulder and my arm like that!
I honestly was sore for weeks. I was a
runner. I couldn't even walk. I couldn't
even like run he hurt my shoulder so bad.
Snapped me.Didn't even have a chance.
Paula pulled me aside and she was
trying to offer me some reassurance.
She goes Vince
you'd be so much hotter if you had
bigger arms. That's what she said to me.
She said you'd be so much hotter. I guess
I had an okay face maybe, the nose, not the nose,
but maybe one okay face, and she goes if you
just had bigger arms you'd be so much
hotter. And that damn comment has stuck
with me since grade 10. I was at 14 - 15
years old and ever since then I wanted
big arms. And here I am,
20 years later teaching you guys how to
build better arms. So when people say
yeah, Vince your arms aren't that big,
guys they used to be 12 inches. So taking
my arms from 12 inches of 16 inches, I'll
take it. Can they be bigger? Of course.
Whose arms can't be bigger. Anyways I
thought I'd finish up with that little
story there. And again, don't forget to
download your free BFR workout. Click the
link here or in the description. Let me
know what you guys want me to cover in
upcoming videos in the comment section
below. If you guys enjoyed that workout,
if you're going to give it a try, give this
video a thumbs up and don't forget to
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channel. Alright guys. Thanks so much for
watching. We'll see you again