Hey, what's up guys? I'm Scott from MuscularStrength.com in today's video. I'm gonna help you understand why your arms aren't growing
So I'm gonna do it in a way that's a little different than my normal structure of my videos normally
I'm very PG this video is not gonna be that way. So if don't like that kind of content. You need to go now
You guys have dubbed me the og of fitness and it's a title that I wear with honor
I love it when you guys say the og of fitness or when you guys come see me at a bench like oh my god
I started watching your videos when I first started training you're the og of fitness. I absolutely love that because back then
Being a fitness, teaching fitness on YouTube meant teaching fitness on YouTube
I was providing information to help you guys reach your goals how to videos dumbest mistake videos full workout videos
Videos that you could watch and learn and then apply to your own workouts and build the body of your dreams
Nowadays, we don't have people that teach fitness on YouTube
We have Fitness youtubers and what that means is you get a whole generation
that wants to be on YouTube and they just kind of pick a niche that they kind of know something about and
Unfortunately, a lot of these young guys are making Fitness that niche and they don't know their ass from their elbow
All they do is wake up one day
They want to start working out and you know, the quickest way to gain views is to get ripped big and shredded
So, what do they do?
They start taking drugs
They lie about it and then they sell you on their bullshit advice so you can only blame
Yourselves if you fall for it
and that's the number one reason why I decided I never wanted to be a gym shark athlete because if you look at
99% of them male or female they're a hundred percent fake and I hate it and it's
It's not hurting me. That's what you guys don't understand. It's not hurting me. It's hurting you
You are the ones wasting your time. You are the ones getting injured and you are the ones not learning anything from their content
Let's get over to the arms enough rambling. Well will ramble more during the video
so number one reason why your arms aren't growing is your exercise selection is
absolute garbage and it's because of videos
from people that guy just mentioned this is
a V-bar and it is used to do a triceps push down in this for us to push down
Now we're doing this as our first main compound movement so we're going a little bit heavier
This is not a compound movement
And if anyone tells you to start your triceps day off with this it's because they're on juice and they don't know better
Let me tell you guys a secret
You can take juice and not even train and you will put muscle on
you can probably stick yourself with a needle and the same day go take a shit and from all the
Struggling of trying to do it build muscle like that's how it works
Your nanograms per deciliter go from an average of like four to six hundred to four to five
Thousand, okay, that's testosterone levels. Think about it anyways
This is not an exercise that's gonna help you build and pack on the muscle. It's not a compound movement
It's an isolation type movement. Even the the worst degree
You can get to be a personal trainer teaches you the difference between compound and isolation
Now what sucks is a lot of you people. What do you mean you people?
Who watch these videos online
you're watching them because you are a beginner or you're looking for something new and you're watching the video because
That's where you go for your fitness information, and that's okay
But if you're a beginner and you're doing their triceps push down you could be doing
20 pounds 30 pounds 40 pounds even 50 pounds this is gonna and this is gonna be hard for you because you're new your muscles
muscles are in their infant stage you haven't put any muscle on yet
So this is gonna feel hard and you're gonna be sore and you're gonna think oh my god so-and-so said to do this exercise
It was hard to do my muscles are sore and I gained a bit of size. He must know everything
Now
When you're a newbie, okay, I've made a video about this. I'll link to it right here. It's called bulk and you're doing it wrong
you have four years where you're basically gonna pack on the most amount of muscle and it's gonna happen like this in
year one you're gonna
20 to 25 pounds of muscle as Newby gains
As long as you're eating more food and you're doing a good workout program or an absolute shitty
Garbage program as long as you're a moving weight
You're gonna build muscle how much you build it's gonna depend on how good the program is
But you're still will build muscle year to 15 to 20 pounds year 3
6 to 8 pounds and then year 4 and every year after that you're gonna gain maybe 3 to 5 pounds
that's obviously gonna taper off as you continue to grow because if we could all just
Continue to grow every single year. We'd be all be the size of the Hulk
All right, there will be a point to where you reach your natural limit
A lot of you guys asked me if I think I've reached my natural limit
I'd say the answer is no but I'm exactly where I want to be. A lot of you guys say
How come you haven't gotten bigger Scott? Well, it's not because I don't know how I've made plenty of videos about it
I like being this size. It's so hard to believe that I like being this size. I don't think so
I can lift heavy ass weight. I can go for a run. I can hike a mountain
I can do a Tough Mudder. I can do a savage race. I can do all the things I like to do
So I'm good. Back to this exercise
another reason why this is bad is because as you do start to get stronger
Obviously what's gonna happen you build muscle you get stronger you increase the weight
so let's put on 115 pounds as you increase the weight on this exercise what happens which ways the weight going being
Pulled up now 115 pounds on this is gonna feel a lot heavier than that
and as you bring it down, I gotta flex my core as hard as possible and if I try to maintain
proper position
Yeah, my body starts to lift off the ground
The only way I can get enough leverage on the weight to push it down is to lean over it like this
Lean right over it. Yeah right over it keep your tricep outward
you're gonna start feeling inside more too
Yeah, I can bullshit the exercise now my elbows are flared out
I'm bringing more chest and shoulders into the movement and I look like an idiot
Only way to maximize efficiency on this exercise is to have your elbows tucked in like this and push straight down now
Yes, I do have a program called cheat and recover where I show how to overload on this exercise
But it looks very different and it's an advanced technique and the way that looks just to clarify is you use momentum
To bring the weight down and then you get into the proper position and you control the negative like this which looks very different
Than that, so let's just be clear
What you should be doing if you're trying to build bigger arms
It's start with movements that are gonna allow you to get the most bang for your buck and those movements are gonna be a close
Grip bench press, a dip, a weighted dip or a powerbomb
All right. Now I don't have a dip station here
But we all know what a dip is, but I also know not every single one of you guys can do a dip
So your number one choice should be to head over to that close grip bench, press and now I'm gonna demonstrate here
with a EZ curl bar, obviously, you would use a regular barbell, but this is just for video and when you get into position
You keep your arms shoulder width. Alright, don't do this. This is just stupid
Keep your arms shoulder-width
Bring it down over your bellybutton and push straight up
You're gonna be able to do so much more weight safely like this because you're back in your core
Your whole body is being supported by the bench. You're not floating in air
Like on a triceps push down all the way down all the way up. Boom
exercise 1 and
You don't even need a ton of exercises. All you're doing is training your arms
You can get away with just two, stay here for six or seven sets guys most of your arms
Don't grow because you're doing way too many exercises and not enough volume
Sit here for six or seven sets and then move it to your next exercise
And then you're done for exercise two this is what I would recommend
My absolute favorite exercise is a power bomb, which is a seated overhead tricep extension powerbomb
Just a lot easier to say now. This is very similar to a skull crusher
So if you prefer doing in skull crushers, that's fine, but for a powerbomb
You hold the dumbbell like this
All the way down
All the way up and that's how you perform the movement. Now with this exercise
I do not recommend ever doing it with a single arm and I'll explain to you why
well you can do it but there's really no point if your goal is to build muscle maximize volume in weight
If you do this exercise with a single arm
Especially as a newbie
your shoulder stability is gonna be gonna be junk I'm gonna be moving all the way around like this because you haven't built up the
Stabilizers in your shoulder yet to be able to handle holding a dumbbell straight and going all the way up and all the way down
Now a lot of people also say that you shouldn't fully extend your arm. That's just because
Well, I really don't know why they say that
So I don't I don't understand there's not process what's gonna happen when you fully extend your arm
well
What happens with me is that I'm able to fully flex my tricep the top of the movement and then this this new invention called
Gravity pulls the dumbbell back down. So I don't understand how you put your elbow in a compromised position fully extending up
It's just an excuse dudes use to lift more weight because you can lift more weight doing half the range of motion
but
The reason why I would do it with two hands versus the one hand is because you're always going to be able to lift more
Weight and your shoulder is going to be much more stable in a two-handed position. So this is a 90 pound dumbbell right here
alright, I
can easily put this 90 pound dumbbell on my shoulder sit down safely and I can
lift it for reps and
I'm not compromising anything. I'm just going all the way down
full range of motion
All the way up fully extending my elbows all the way down
All the way up in order to match the amount of weight that I'm lifting with that 90 pound dumbbell
I'd have to grab a 45 and there's no way I'm gonna get clean reps
With a 45 and do as much volume as I could with a 90. It's just not gonna happen
So if you guys trying to build your triceps
Start off with a close grip bench press start off with a dip or in some cases
you can even start off with the powerbomb and then go to the close grip bench press after the only time
I would come back and I would do the push down. It's doing it as they finisher exercise
once the triceps are already pre exhausted because at that point
You're not gonna need as much weight because the muscles already broken down and you can focus on that mind-muscle connection
connection during the entire set as for biceps. I'm gonna go over biceps a little quicker
I'm gonna link you guys to this video. The only two exercises you need for biceps and the same thing guys
Most of you are doing way too many exercises for a muscle group
That's just too small muscles the inner and outer head, but I will leave you with this
Whenever you're training biceps
You need to fully extend at the bottom and come all the way up at the top
Stopping here does not place more tension on the biceps
The sticking point for biceps is the very bottom to about there and most dudes skip this part of the portion
Because they know they can't lift as much weight if they do full range of motion on
All their repetitions so they make up this bullshit excuse where it keeps more tension on the muscle
So they can lift more weight and look better on video now
I do want to say if you're doing a set let's say you're doing six to eight repetitions for your biceps and
You get to the point
Let's say you're on set four you're trying to use the same weight and you get stuck at 6, but you really want eight
biceps is great because you can use a little momentum and
Throw that weight up and then reset your body and fight the negative on the way down. Throw it up
Fight the negative on the way down now I talk a lot about this in my cheat and recover program
Which I which is for more advanced athletes
You're 40% stronger in the negative than you ever will be in the concentric portion of a movement
That's why it's ok to cheat through two concentric and control the negative
But like I said, that's more advanced training we can talk about that in another video
Hope you guys enjoyed this video. I know it's a little more in-your-face, but guess what the fitness YouTube
it's
really taking a turn down a dark path and I don't like it because it's hurting all the people that have worked so hard to
Help so you want to see more videos like this kind of exposing some bullshit smash that like button, toss your boy a subscribe
And I promise you I'll always stay true to my morals and values when it comes to teaching
Fitness on YouTube and I will never become a fitness YouTuber