(electronic chime)
- What's up, Muscle and Strength.
We're here at Iron City Gym Houston.
Today, gonna hit some arms.
So, it's gonna be a good work out.
(heavy metal music)
Right now we're just doing like
rear-supported tricep pushdowns.
Basically just getting started with arms, so.
We're putting some blood in there,
so going light right now and just
going until it burns.
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So when I'm training arms, man,
it's most always triceps first and then biceps.
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Every couple of weeks or so, we'll swap in,
we'll do biceps first and then triceps, so.
I like going triceps first because it's
such a larger part of your arm.
And I have freaky triceps I think,
so I want to make them better.
You ready to go up?
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(grunts)
I've got a crazy pump already.
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It's light, but I made it hard.
Like I tell you, it's not all about the weight all the time.
It's about how you move the weight,
how you squeeze the muscle.
That's what's gonna make a difference at the end of the day.
And then you add the weight as you go
as you can perform that movement properly.
Start increasing the weight then.
I'm gonna drop set this one.
(heavy metal music)
(groans)
So, what I did there was a failure set.
I started from 60, did as many as I could do at 60.
It was about nine.
So I'm gonna do nine again on my right side.
Then I dropped it to 40, I did 10.
And then I dropped it to 20
and I just did as many as I could do
while squeezing the muscle the whole way through the set.
You gotta remember that guys,
like don't just press the weight out there.
You wanna really squeeze the muscle
even on the retraction of the weight.
You know, even whenever it comes back,
you wanna still be squeezing and fighting that movement.
Yeah, now I gotta do this side.
This is where the fun begins.
(grunts)
(heavy metal music)
(grunts)
(groans)
All right, swap to 40.
Notice how I might be a lot stronger on one side
on some exercises, it switches back and forth for me.
I know which ones are stronger on what exercises,
so I always start with my weaker side first.
And how you learn how to find
which side is the stronger side is just
the obvious answer of you get in there and try
and figuring out which one it is.
But always start with your weaker side first, guys.
So therefore, you can catch up on your
more dominant muscle groups.
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So, first thing we did was a neutral kickback with a rope,
so it's gonna get like a lot of up here,
in the long head of the tricep.
Now what we're doing is we switched the grip
to a single ring
and then we're pushing down with a pronated grip.
So what this is gonna do
is gonna hit the outside of your tricep
and get that nice, like, lightning bolt look in your arm.
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All right, guys, so here's a tip.
You want to get some extra activation in you tricep?
I want you to try turning out at the bottom.
So you see what I just did there?
I just went down and at the bottom,
I just try to turn out with my palm.
That's gonna add a lot more flexion on that tricep.
(heavy metal music)
All right, guys, the last thing we're doing with our triceps
is just some dips on this machine right here.
I like it because as you can see,
it kinda shakes as you go up and down, so,
it means you have to try to stabilize yourself
and so you're activating more muscle fibers.
More activated muscle fibers means bigger pumps.
Bigger pumps, bigger gains.
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(grunts)
Just literally trying to make sure I'm squeezing all tricep
the whole way through the rep.
I mean, you can do a dip
and then kind of like bounce yourself up, so.
That's why I'm saying squeeze the whole way through.
And if you gotta slow it down a little bit, slow it down.
You know, if you're more advanced,
squeeze the whole way through, you can go a little faster.
But I'm not even counting, just going.
This is the end of triceps,
so just trying to take it to ultimate failure right now.
All right guys, so, that's it for triceps.
Next thing we're gonna do is we're gonna get into biceps.
So, we're gonna do a lot of peak work today.
So, check it out.
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So first set of biceps.
Because I did so much tricep activation,
I wanted to really make sure
that I warm up my biceps first
before I start getting into the weight.
So what I'm doing, just keeping the grip
completely supinated, even at the bottom.
So, it's gonna be all bicep,
and just squeezing until I get a pump.
Do that, now I'm gonna go into the heaver weights.
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The thing about biceps I've learned
is you don't gotta go super heavy.
You don't gotta go 70, 80, 90 pound
dumbbell curls or hammer curls.
You know, I seem to have the best arm workouts
sticking with the 40s to 60s dumbbell range.
So, try to lighten up the weight just a little bit
and really make sure you're targeting your bicep only.
Whenever you're just only curling with your bicep
instead of, you know, having a lot more movement.
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So what I did over here
was just an isolated single arm preacher curl pretty much.
So, I got into the pad like this
and I just stayed on the side of the pad,
stabilized myself and just squeeze with all of my bicep.
It really isolates the bicep.
And then if you allow your wrist like this
to kind of give a little bit here in the top,
it's gonna add a lot of peak contraction as well.
(heavy metal music)
All right, guys, so, a little trick I learned
watching one of John Meadows' videos.
If you have a workout partner,
and you're doing things that are requiring you
to use one side of your body and then the other,
like a bent over row,
or say you're doing single hand bicep curls,
and then you wanna switch to the other side
and having everything for that next set,
let your partner go in there
and get one side of his while you catch your breath,
and then you go back and hit the other side
with everything you've got.
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On this exercise, what I'm doing is
I'm grabbing one side of the dumbbell like this.
And trying to like touch my palms, basically.
And I'm trying to keep it flat
whenever I bring it to the top.
So keep the top of it like parallel to the floor.
And then like I said earlier,
let your wrist kinda relax at the top.
It's just helping isolate a lot more of a squeeze.
Plus, when your biceps, your arms are in front of you,
and you have a little bit more of a shoulder flexion,
it tends to hit that long head of your bicep a lot harder.
See that?
That's all long head of the bicep.
(heavy metal music)
(groans)
(groans loudly)
(grunts)
(groans)
So, this last set, I'm just doing a different variation.
Doing single arms and one at a time.
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All right, I got it.
Ah, switching to hammers now.
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(grunts)
(grunting)
Damn, I can't even flex my arm. (laughs)
That's how pumped they are.
This quickly became like my favorite bicep exercise.
Trying to get that rear double bicep shot,
and this is gonna help get that, that's for sure.
(heavy metal music)
Last thing that we're doing over here
is just some elevated single cable curls.
Trying to keep my elbow higher than my shoulder,
so therefore there's a little bit of shoulder flexion.
And I'm trying to almost pull it to the back of my ear.
So it's as if I'm simulating a rear double bicep,
just with a cable.
And it's just gonna help get more of that peak contraction.
It's gonna help you peak your biceps better.
And round off your full arm.
I mean, you don't wanna miss one spot of your arm
and not being able to hit the shot from the back, so.
(heavy metal music) (cable squeaking)
You know you're trying to burn more calories?
The best way to do that is just to re-rack your weight.
(gym partner laughs) (Logan laughs)
All right guys, so that concludes my arm workout today.
I hope you guys saw something that might help you.
And hit that link and subscribe.
I'll see you guys next time.
Peace.
(heavy metal music)