♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the internet.
- In our own opinion, of course, Bob.
- Feeling a lot of energy today, Brad?
- Oh, Bob, I'm feeling strong like bull today.
- Good, you need to be.
By the way, we're gonna talk about building large biceps,
triceps with veritable resistive training,
or resistance training, at home.
- Yes.
- So this is the different way to work out.
This is, I can guarantee you,
most of you have not seen this.
- Right, if you're really into weight lifting,
you're probably aware of variable resistance training,
and if you're not aware of that term.
- But they're using probably heavy machinery to do this.
- Right, or something special equipment.
- Right. - It all depends.
It'll be on interesting to see our feedback on this.
Bob, are we gonna?
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- Oh, yeah, we're getting around.
- We got an Instagram that way to start off.
- Like I said, we had a funny one on there the other day.
You should've saw it, we got Facebook.
We are gonna be giving away stuff again
on Facebook within a couple weeks here,
Because we're gonna hit a million subscribers
on YouTube, so we're gonna celebrate.
- Yeah, I'm thinking February 1st, maybe.
- Yeah, we're gonna probably give away
another SleepOvation mattress, by the way,
there is a sale going on with SleepOvation right now.
Go to our link below somewhere, we'll have it, right, Liz?
Okay, and they can find that.
Okay, Brad, let's get started here.
- Bob, you know, our channel, we're not building, you know.
- Not big body builders, no.
- But we do wanna stay healthy and fit,
and even if you're not a body builder and you're a guy.
- You wanna have some.
- Yeah, you wanna have, you know, for your wife.
- Little bit of bicep.
- Or, you know you wanna go out
and you wanna look good, so this is all fits in.
So anyways, they're all wondering,
what is this all about. - Yeah.
- Variable resistant training.
So, first of all, you know, I'm gonna
start with a light weight, normally
I'm doing 50 to 60 pounds.
- Oh, I know that Brad.
- But, if you're doing biceps,
this is a really good bicep exercise.
- Right. - Okay.
What we're working that bicep,
you know, you can see it, it bulges
out there a little bit.
But, the thing is about the downfall
is the range of motion, between
here and here, there isn't very much.
- There isn't much resistance from here to here.
- Right, that's the, did I not say that.
- You said range of motion.
- Oh, thank you, wow.
And then, about, right about here, when you get to 90.
- That's where the peak is at, isn't it?
- Right, at 90 degrees, and this is just
Physics, if you do some Physics calculations.
But then when you get up here, it becomes easy again.
So, it's easy, the most hard,
then backs off to easy.
- Easy again, yeah.
- So what we'd like to do is even out
the resistance, throughout the range of motion.
- So, it's difficult all the way through.
So.
- And you're gonna get more of pump
and you're gonna get more of, the muscle
is gonna breakdown, I would imagine, more
and it's gonna build up more then in the end.
- Right, you wanna get as much
muscle fibers firing throughout the whole range,
for good exercise and for some of that
hypertrophy to get a little bit larger.
So, what we're gonna do to fill in
the end range here and up here is we're gonna use.
- A little exercise tubing.
- Yep, some resistive tubing.
- The bands too, you can use.
- Yep.
- Anything, stretch bands.
- Now, if you got bands and you're
already doing some band workout,
which I highly recommend, for a number of reasons.
But anyways, you can do it, like this,
just stand on, hold it there
and add the weights.
So, now we're combining, so right here,
we have the band, adding resistance.
- Right.
So it's difficult right away.
- Right.
And then here, we've got the band
plus the weight and all the way through
up to here, the band fills in that lack of resistance.
- And I can see you're working harder now.
- Oh, yeah.
- This part here, which, you know,
it's almost like you're on the,
sliding down a hill, when you normally,
but now you're working all the way through.
- Yep, all the way through.
And you'll notice a difference.
And that's the hard part is how
do you anchor the weights?
And I'm gonna show you how to do triceps.
Now, to stand on this and do triceps, all at the same time.
It gets pretty awkward.
And even just standing on it.
- You're bicep's a little awkward too.
- So, we're gonna show you an option
is if you can anchor the band
to the floor or to the wall, in some way.
And I'm gonna show you here, we're gonna
use the wall anchor, here, just because
they work very well in there.
It's really quite inexpensive.
You do have to anchor 'em to the wall properly.
But you can see, they're very,
they're very quick like this.
And know, I can move around my feet.
It's much more comfortable that way.
And I can work this.
- And you don't have to worry about
that slipping out from underneath the feet
and hitting somebody that's standby.
- Yep or snapping ya, right in the nose.
- Bystander, not standby.
- Yeah, bystander.
- Just reverse the words there.
- So and what they're recommending is,
matter of fact, I'm doing some,
continuing ed for therapy.
You know, the guy who's teaching,
this season's Certified Strength
and Conditioning Specialist, he really
know his stuff, he's up to date.
And what they're recommending now
for repetitions, for hypertrophy or larger muscles
is six to 12 repetitions, I usually go for 10.
Right in the middle.
- It placed right in the middle, 10 is easy to remember.
- Three sets of 10 is what I do.
Now the rest period, they always say is critical.
And I knew you're supposed to rest,
but I wasn't sure and what the latest
information, they're giving is 60 to 90 seconds.
If you do this and you start talking
to someone and when you come back in four to five minutes
and do it again, you're not gonna get the benefits.
So that rest period, keep track of it
and get that 60 to 90 seconds.
Now, if you got a bench.
Well, what I wanna show you is the tricep.
- Sure.
- How to do the tricep.
You can use that same. - Setup.
- Setup, right there.
Oops.
And you gotta get the bench about
the right distance from the wall.
You'll fight, figure that out very rapidly.
And again.
We're gonna lay down like this
and there we got the resistance from the band.
We're gonna add the weight.
I always like to support right here.
- I would keep the weight over to the side.
Don't let it,
skull crushers, as they call 'em.
- Yep.
- Be wise with that, be aware of it, be safe.
And again, you've got the.
Resistance and the weight.
- Right. - Working at the same time.
- Combination, we're gonna work
your resistance and your rest time appropriately.
- And I'll rest for Brad, while he's working
out, here, cause he's working
all the way through the range.
- Right, exactly.
There is one where, you could do it standing.
Cause if you do have the anchors,
you probably have one there.
And if you got good healthy shoulders this works.
I'm just gonna, clip this is in, like this.
And I see a lot of people will do.
- Sure, they'll do these. - Yep.
Do the triceps standing like this.
And with you have it here, you simply
grab it like this and here.
And there you go.
That accommodates that need.
And my arm's getting kinda tired, Bob.
- I bet it is.
- But, I'm still, I am feeling strong like bull.
Wow.
But, that's a good workout.
Good way to modify, if you're looking
for a good option.
- I think it's fantastic.
- To get those arms pumped up.
- Yeah, and you know, it's gonna do it in a short time.
Three sets of ten or what?
Six to twelve, what was it?
- Right, six to twelve, depending.
- That doesn't take very long.
So, I mean, you know, it doesn't
take much out of your day to
build up those arms to a point,
where you get people to stare at ya.
- And get your significant other,
they're looking at those arms,
boy, you've been looking strong lately, honey.
Really, it works well, my wife is just.
- I bet you get that statement a lot.
Don't ya, Brad?
Yeah.
All right, thanks everybody for watching.