hey what's up muscle in strength this is Phil Heath 5 times Mr. Olympia here at
Armburst Pro Gym Colorado just got back from a long journey right after the
2015 Mr. Olympia contest and we are doing some arms today
definitely something that I know a lot of you guys that have seen me train
throughout the years I don't train very often because I was always trying to
balance my physique with shoulders and upper chest but I want to show you guys
a little different variation of what I have done over the past few years and
working on some guns man we just did a couple warm-up sets with single arm so
I'm going to do both arms but what we're going to do is usually around eight to
twelve repetitions but more importantly it's how we're going to do these
repetitions the biggest thing that I want you guys to understand is the way I
train is more instinctive but also with purpose given the right amount of pump
and and contraction a lot of guys have this sense of wanting to go in the gym and
go smash all the weights but you have to have a controlled aggression and being
able to feel the muscle all the way through not both positive and negative
and that's what you're going to see and I'm still lean enough to where you can
actually see the fibers to kind of move and activate for arms they're not like
legs where you want a little bit longer resting period so I'm usually going in
between one and two minutes and that's a real one and two minutes and a lot of
people say yeah resting between one and two minutes no you ain't
you on your phone updating your Facebook and doing an extra playlist and all
sort of stuff maybe taking the damn selfie in the mirror next thing you know five
minutes later go by and then you lost your pump no this is a lot different
utilizing what's in front of me with the supplements that I'm taking like
accelerate and built in order to get it's full effectiveness you gotta push
yourself so I come up here and hold it and we'll do five just like this
then we're going to do 5 fast ones
alright so here we are over the dumbbell rack know what time that is
concentration curl time but not seated I'm going to do a variation that we saw
over pumping iron with Arnold Schwarzenegger how you would do them standing up and
just hunched over a little bit so I've been incorporating that for years and
it's definitely developed some good peak contractions on my biceps so what we're
going to do is grab the dumbbells point always like in an L shape and that's
what we're going to form we're going to form nice L right here when I didn't do
arms as frequent even if I would go light on the way the muscles weren't
being activated so imagine doing 315 underhand barbell rows and this is weak
you're going to snap that first exercise usually where I get a couple warm-ups in
then I go straight into working sets and then on to the next one
I'm going to jump right into some standing alternating dumbbell curls but what I
normally do is do all one arm at once and primarily thats because I want the
constant tension for that period of time instead of resting in between by going
one after the other I'm not join uppercuts here guys I'm not
doing shoulders or back I'm trying to really just stay focused right here so
one good tip about arms if you have one that's shaped or smaller than the other
you can always increase the repetitions on that side there's really no identical
biceps out there I remember talking to Lou Ferrigno about that one time he was
asking me are both the same and I was like nah he goes yeah it's like same
with me same with Arnold same with a lot of guys cuz you're always going to favor
one side over the other so now we're done with the biceps now it's time for tris guys so
here we are over at the rope doing some pull downs I like doing this I think
this is probably the most fan favorite exercise to start your tricep workout
pretty self-explanatory we're going to pull all the way down and get a full
contraction we're going to twist just a little bit we're not going to take the
rope though and just come here and then do one of these that's kind of like
shortchanging it up a little bit we're gonna start here and actually come here
alright
usually isolation starts with foot placement good balance and where your
back is against this pad if you're too busy hunched over like this you're going
to be pressing down like this I just don't understand it you're starting to
get more of your pecs involved too which is we're not doing pec day that was Monday
I like to throw this in normally at the end but given the gym atmosphere tonight
I wanted to get this in the middle and sometimes it's always good to change
up the order of the actual workout that you have been doing a lot of guys will
try to change up those specific exercises try to shock the body well
maybe try those extra same exercise you normally do on a daily basis weekly
basis and then switch the order up so instead of doing dips at first or last
do them in the middle that's what we're doing right here
all about muscle activation guys I mean if the muscle is not activated there's a
lot of different problems and it could be you know through a neck injury back
injury etc a lot of things happen to do with your misalignment I carry a lot more
muscle than I did when I was younger so for carbs you know I usually can do like
some type of potato white rice I like the traditional meal to be honest but
when I'm traveling like this and I'm going in and out I'll just throw it in
some whey and then you know some creatine and then I'll eat like 40
minutes later because I want to make sure I'm getting a lot of aminos and
protein in right right after I train and I'd rather just eat my carbs you know I
know a lot of guys like talk about carb powders and this and that I personally at
this point in time in my career would rather get in the influx of aminos and
proteins creatine and glutamine and all that stuff and then eat probably because I'm
always hungry
all right that is it for our arm day here at Armburst pro gym