Complete Arm Workout | Bigger Biceps and Triceps |Advanced Training #7

Summary

In this fitness-focused video, the trainer outlines an advanced arm workout routine, emphasizing techniques for building both biceps and triceps. Starting with dumbbell preacher curls for width, the session alternates between bicep and tricep exercises, including rope pushdowns and EZ curl bar work. The trainer advocates for a mind-muscle connection, stressing the importance of feeling the targeted muscles work. The session concludes with burnout sets to maximize muscle fatigue, aiming for comprehensive arm development.

Takeaways

• 💪 The video focuses on advanced arm training techniques to build bigger arms, covering biceps, triceps, brachialis, and brachioradialis.
• 🏋️‍♂️ The workout includes supersetting biceps and triceps exercises to maximize muscle engagement and growth.
• 📈 The training starts with dumbbell preacher curls for biceps width, using an incline bench due to the absence of a preacher bench.
• 🔥 A 'recruitment set' with lighter weight and higher reps is used to establish a mind-muscle connection and prepare the muscle for the workout.
• 🎯 The video emphasizes the importance of proper form and controlled movements to effectively target the desired muscle groups.
• 🔄 Supersetting involves alternating between biceps and triceps exercises without extended rest periods to increase workout intensity.
• 🤔 The presenter suggests closing the eyes during exercises to enhance focus and the mind-muscle connection.
• 🚫 The script advises against blindly following exercises just because someone else does them, emphasizing the importance of understanding the 'why' behind each movement.
• 🏋️‍♀️ Exercises like EZ bar curls and cable kickbacks are recommended for targeting specific heads of the biceps and triceps.
• 🔚 The workout concludes with reverse curls and dips to target the brachialis and brachioradialis, finishing with burnout sets for maximum effect.

Q & A

What is the main focus of the video?

The main focus of the video is to demonstrate a gym workout routine for building bigger arms, specifically targeting biceps and triceps.

What is the purpose of the 'recruitment set' mentioned in the script?

The 'recruitment set' is used to establish a mind-muscle connection and to feel the muscle burn. It's performed with lighter weight and higher reps to tune into the muscle being worked.

Why does the speaker prefer to do both arms at the same time for certain exercises?

The speaker prefers to do both arms at the same time for certain exercises because it allows the workout to be performed twice as fast, saving time.

What is the significance of the 'working sets' in the workout routine?

The 'working sets' are the core sets of the workout where the speaker increases the weight to challenge the muscles, aiming for 10 reps with proper form.

How does the speaker determine the correct weight for their sets?

The speaker determines the correct weight by aiming for 10 reps where it should be challenging by the 7th rep and still be able to complete 3 more with good form.

What is the role of the 'burnout set' in the speaker's workout routine?

The 'burnout set' is the final set of an exercise where the speaker uses a weight that should allow only about 15 reps due to accumulated fatigue from previous sets, aiming to maximize muscle fatigue.

Why does the speaker emphasize the importance of form over lifting heavy weights?

The speaker emphasizes form over weight because proper form ensures that the target muscles are worked effectively and safely, preventing injury and ensuring muscle growth.

What is the speaker's approach to the mind-muscle connection during workouts?

The speaker's approach to the mind-muscle connection involves focusing on feeling the muscle work during each set, using techniques like closing the eyes to avoid distractions and enhance the connection.

What exercise does the speaker recommend for working the long head of the triceps?

The speaker recommends a single-arm overhead cable extension for working the long head of the triceps, emphasizing the mind-muscle connection and proper technique.

How does the speaker ensure constant tension on the muscle during certain exercises?

The speaker ensures constant tension by not fully extending the muscle at the bottom of the movement, such as not fully straightening the arm during bicep curls, to keep tension throughout the set.

What is the speaker's advice for those who want to see progress in their muscle growth?

The speaker advises that to see progress, one must push through discomfort, lactic acid build-up, and the pain of extra reps, emphasizing the importance of challenging oneself in the gym.