What's going on Nation and welcome to.....
Nail'd it!
What's going on Nation and welcome to the not for fake nannies who lie views because they're wicked dumb
AHHHRM work out
but before we get started
we're going to get pumped up with some a no Xplode and if you're confused by the title of this video all you got to
Do is take a few seconds after the workout and check out the latest episode of INSTA-GAHHHBAGE it explains everything
But because we're not wicked dumb we don't lie for views this arm workout is gonna be highly effective now
There is a lot of controversy of whether or not you should have an arms day where you just train your arms in
My opinion if you're already having other days throughout the week, let's say you're doing like back and biceps chest and triceps
But your arms are lagging and you want to hit them twice a week, then it's good to have an arms day
So you have that option and this workout is gonna be pretty hardcore. So I want to get a super-huge pump
I want veins popping out everywhere. I want to get these neck veins like 3 inches bigger on the side
it's gonna be pretty sweet, but
Yeah, we're about to hit the gym hit this workout. Hope you guys enjoy the ride. Do you want to transition into the gym? Uh
Yeah. Do me a favor just tap the lens real quick. Okay. Just go and tap it yeah just get in there. Alright guys
Let's see what the workout entails
Got it written down right here
All right, so maybe starting out with triceps. Got some close grip bench and power bombs
Sets are gonna go down a little bit same rep six to eight ninety second rest period in between sets
biceps overloading again with the barbell curl, hitting some alternating dumbbell curls
I'm gonna have a superset finisher with rope push downs and rope hammer curls three sets twelve reps
So the goal here is when you first start working out you want to overload with as much weight as possible
It's gonna do a couple different things number one take advantage of mechanical tension one of our muscle building mechanisms and number two
It's gonna cause some muscle breakdown and fatigue which as we transition into other exercises that are a little less demanding
It's gonna allow you to get more bang for your buck on those exercises as well. If you're not overloading you're not growing
Okay if you're doing too much volume. Yes, you can grow from volume, but just volume without overload
You're not gonna grow as soon as you hit those newbie gains. Soon as those newbie gains are gone. There's no more growth
Okay, that's why we're starting out with the heavy exercises first and then working our way into the more volume
So guys a good rule of thumb when close grip bench pressing
If you're using the same exact weight you use when you do your regular bench
press for chest chances arm that your form is off when close grip bench pressing
It should almost feel like you're pressing off your core like this and over your body if you use weight
That's too heavy in order to lift that weight
You might still have your hands close together
But you're going to bench move over your chest and because your hands are in this position
it's going to put a lot of pressure in your joints and can also bring more shoulders into the movement and give you some shoulder pain
So what I did was I incorporated my cheat and recover method on those last few repetitions because
When you start to fail on a close grip bench
Press what starts to happen as you quickly turn it into a regular benchpress to bring the weight back up
Elbows flare out and then you bring the bar path from here to over your chest
so to avoid that and to keep a lot more tension on the triceps and keep my elbows in
I had my spotter just pull it up for me every single time
I started to get tired and then just focus on that slow negative
Get all that blood in the area triceps are feeling pumped nice and solid right now
Now we're gonna move into the next exercise
Which is going to be power bombs. We came here to see you and now you're gonna leave all day
These aren't even Gucci
Even that you snap them in half
It's for the video bro, it's for the content.
So the next exercise is going to be power bombs guys
And it's crucial when you do this movement that you go all the way down and all the way up
Don't get a full lockout at the top of the movement you're not doing what the triceps are supposed to do
which is fully extend the elbow
Stopping before full lockout is something that fake naturals do because they just want to do half reps with more weight
Lower the weight do it right get the full lockout get the full benefit of the exercise
All right, so where we at? So we got two more sets of power bombs six to eight reps
Then we're gonna switch gears and hit biceps start with some barbell curls
Five sets as heavy as you possibly can
six to eight might even use some of that cheat and recover method I did on the close grip and then
Alternating dumbbell curls four set six to eight reps and then it's superset time
Alright guys
So now we're going to transition into biceps and there's no real
Rhyme or reason why I do biceps after triceps if anybody said you have to do triceps first
It's just bro science
If anything if you have a hard time with triceps movements because it hurts your elbows and you got to do a lot of warming up
It might even be more beneficial for you to do biceps first
Just to get more blood in the area in the arms in general. I just prefer triceps first and then moving into biceps
So that's why I'm doing it first up barbell curls
Look at those neck veins, baby
So what most people don't realize with bicep curls is that it is a
Core dominate exercise where if your core is not tight you go into spinal flexion
Which is going to make you a lot weaker with the exercise
So you'll notice as I start to get tired, especially I take a pause I take in a deep breath
I flex my core and then I do my curl
especially if I'm gonna do a cheat rep you want to make sure that core is nice and tight because that's gonna give you the
most power to do your reps
I feel that like in my teeth
I wasn't like grinding a lot but like the strain I can feel it in my molers or whatever they call it back there
But now these are done we're gonna move on to the next exercise
Alternating dumbbell curls we're gonna focus on coming up to the top
twisting it in just like this and
One more thing I want to say
I've never worked out really in pants before cuz it gets too hot in Florida
these three-quarter joggers
What's the code? Oh yeah, Scott20, 20% off the entire store Jed North
You can make a whole outfit right now
Makes the arms look huge hugs the chest real good. Jed North makes the pump look better. Pump better
Check it out. This is John just came over to say hello. Now. We reppin the Jed North shorts before I mentioned them
Yeah, I think so. Even better
So John just trained some legs and arms today if he wasn't already done his arms
I'd pull him in give him some more of a beatdown maybe next time. Yeah, I'd love to.
Absolutely. So guys for the alternating dumbbell curls
the reason why we're alternating is because I want you to really focus on when you come up at the top to fully supinate and
Twist your hand in as much as you can
you can see a little bit of a
peak
Go up a little higher as I turn my hand in. So basically we're doing the same thing
But under the added pressure of the dumbbell and you only really can maximize that doing one arm at a time
Oh and at this point in the workout
If you've been squeezing the barbells as hard as you can you should be feeling those forearms really starting to fatigue
Towards the end of your repetitions
So if your forearms aren't getting fatigued by this point in the workouts good indication that when you're doing your curls and you're pressing
you're not squeezing that barbell hard enough always take advantage of
Gripping as hard as you can because that's going to get your forearms pumped and help you build some muscle
All right, so we're gonna finish up the workout with an intense superset
We then utilize a rope to do tricep pushdowns and then we're gonna flip it
Bring the cable all the way down and do rope hammer curls
this is gonna allow us to stay in the same area to have very little rest between the
Exercises and hammer the crap out of our arms.
It's gonna be a good pump and it's gonna finish off this arm work out so well because now that everything is pre
Exhausted we have all kinds of micro tears in the triceps and biceps
We're gonna utilize the superset the pump and the shorter rest period only 30 seconds to drive as much
Blood into the area as possible and really rip our arms to shreds. So let's hit it
Well that wraps up today's arm workout guys I know I've been a bit more savage lately and you know what,
It's just because I get so irritated when I see people putting out workout routines and they're supposed to be
Professionals and they're supposed to know what they're talking about and one look at these routines
I can instantly tell that if you're a true natural lifetime athlete it's not gonna work for you
You're gonna be spinning your wheels going to the gym
Wondering why you're not growing and you're gonna think it's your fault when in reality, it's not your fault
It's the person who's giving you the workouts fault in order to grow
You have got to have some sort of mechanical tension there needs to be overload now
I'm not saying you have to do cheat reps all the time or have a spotter all the time in order to lift as heavy
as possible
But there needs to be some sort of progression where you're lowering the reps eight six
Maybe sometimes even four there has to be some sort of a mechanical tension in
Combination with metabolic stress which is going to be from your volume of doing higher reps and shorter rest periods
these things matter and when people just put out bullshit routines and it looks super cute doing it because they've taken drugs or whatever to
Look the way they look the only person getting fooled is you guys and that really bothers me
So take this workout to the gym and let me put my money where my mouth is
I'm giving you a free routine go to the gym
Try it
See how you feel and understand that you don't have to do seven different
Exercises in order to grow your arms all you have to do it's one to two per body part and like in today's
Workout we finish it up with some overall volume by throwing in a superset at the end
That's it in and out of the gym this workout should take you about 60 minutes to complete
Hope you guys enjoyed the video if you want to see more workouts like this
Let me know by tapping that like button and commenting in that comment section
I'll see you guys next time
Don't you guys wish that pump feeling would last forever?
Well, it doesn't it's gonna be over in like an hour
But if you want to keep getting it every time you go to the gym
Click the link below download my app and try my most intense program ever called cheat and recover I guarantee
You're gonna see all kinds of strength and muscle gains
within the next probably two to three weeks and you're gonna love it because it's made by me a true natural athlete who's got your
Back and is here for your gains. I'll see you there.