How To Build BIGGER ARMS FASTER ! (30 DAY PROGRAM)
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- Опубліковано 8 вер 2024
- Are you ready to put some size on and build some bigger arms faster than you thought possible?
**NEW FULL GYM PROGRAM: bit.ly/30DAYFULL
I took the first video from the new 30 day full gym program which happened to be a full biceps and triceps workout and WOW was it rough. I know if you like this kind of workout and also can make it through this... then you'll love the new program. I put the sets and reps below so you know exactly how to "attempt" this brutal arm workout.
IF YOU HAVEN'T GOT THE GARAGE PROGRAM "Limited Equipment":
30 DAY GARAGE PROGRAM: bit.ly/fullgym...
SETS & REPS:
- Rope Extensions: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30 reps on the initial attempt)
- Incline Skull Crush W/ Seated French Press (Partial at bottom): 3 Sets / 20 Reps (Weight should make you fail around 20…don’t just stop)
- Cable French Press W/ Overhead Rope Extension (Pronate Wrists): 3 Sets / 20 Reps (Weight should make you fail around 20…don’t just stop)
- Close Grip Bench (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you won’t)
- Straight Bar Cable Curls: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30 reps on the initial attempt)
- Reverse Preacher Curl (Close Grip) W/ Drag Curl (Wide Grip): 3 Sets / 20 Reps (Weight should make you fail around 20…don’t just stop)
- Reverse EZ Bar Cable Curls W/ Reglar EZ Bar Cable Curls: 3 Sets / 20 Reps (Weight should make you fail around 20…don’t just stop)
- Incline Curls (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you won’t)
Where I got all my equipment (the best!):
bit.ly/RHPRIMO
#biggerarms #biceps #triceps
Email signup for when full gym program drops bit.ly/30DAYFULL
Opinions on planks?
Make me a baby
@@andresmanoatl5575 sign up to the programme, believe me, by week 3 you’ll feel like you had one.
Looks wicked, both in a good and bad way 🤣.
I am very interested and will sign up but i had a question. How long should this workout take on average if you really stay focused? Could conceivably be done in 30-40 minutes? Thanks for the awesome content!
Just did the triceps part and i can confidently say i've achieved a better connection with my triceps than i have with my dad
Way too many of us
Ryan's censoring is about as consistent as my nutrition.
😂 Good statement
HAHAHAHAHAHAHHAHAHA
🤣🤣🤣🤣
almost as consistent*
lmfao
" Get after it, Get growing" in a serious way
Just finished the 30 days. I’ve done other popular programs and I must say, this program produced more gains for me. Looking forward to the full program.
Is it every other day for a month?
bro how can you do his daily bro
How many times do I have to do it per week ?
@@Mahmodfarag up to you, I hit arms twice a week
the more i watch ryan’s videos, the more i hurt myself
At 58 years old, I am hoping some of this will net me results. Old and fat is no way to live my life, so making new efforts to improve the condition that I travel through this world in. Thanks Ryan.
63 here. added 3/4 inch last year. Keep lifting and figure out how to learn to love pain.
I’ve been watching your videos for about 18 months now and have had big improvements. Specifically much less shoulder pain and exercises to engage that mind muscle connection, an issue I’ve had since loosing my leg. Being on crutches all time seems make you loose connection with specific parts of the body so I really wanted to thank you for all the content you’ve been putting out.
I'm at the gym every day, crying and screaming "fuck you Ryan".
🤣
And I think he's very happy about that lol
@almakortealma the military doesn't cuddle soldiers. They insult them, beat them and push them far beyond their limits. Its necessary to mold them into fighting machines.
Pain is necessary to build the body. Acting like its easy attracts quitters
Me too
Looool 😭😱🤣
I mean this dude just never stops reinventing the wheel….
That should tell u a lot about him
If a 6’4 250 lb bald man tells me to twist my nipples to grow my triceps. I’m listening.
😱🤣🤣🤣
He's like 5'10"
And he shoots fireballs from his arse
@@NationKiwi has he ever even mentioned that?
@@trogdor8634 well done sir 😂
Just bought the 30 day garage workout yesterday day and my arms definitely got a huge pump after the first day 🙌🏽
Lol just wait for it!!! We will all pour one out for you.
@@sowande1562 heading to the gym to do day 2, just watched the video for day 2 so I’m not wasting time sitting on a bench watching the video 😂
@@sowande1562 facts lmfaooo
Make sure you don't have to do stairs on leg day. Seriously.
@@roel.vinckens 😖😖😖 I’m already suffering from 20 reps, had to lower the weight just to do 4 sets 🥴
Ryan knows his shit!!! However he is hilarious!!! He makes listening absolutely fun
Really struggles with arms lately. Have some muscle imbalances but can’t wait to try this
If you have muscle imbalance. Train one arm at the time, not both at the same time. And just train until both your arms are either same strength or size. Don't be like 10kg above on one arm for months, the other arm wont catch up.
Do 1 arm exercises. start with your weaker arm and do the same reps with the stronger arm. for example left arm can do 10 reps, you do 10 with the right arm after, even if you could do 15. this helps the weak side to catch up. if you notice that the performance is the same, youre good to go.
I have decent sized arms. Honestly, I just like looking good wearing tight shirts lol. However, I have been plateued for a while now. Long story short I tried this and I actually grew over 2 inches. Appreciate it bro you have some great stuff!
Why would anyone 'dislike' this video. perhaps they clicked on the wrong vid or just can't comprehend making gains with light weight. Have they seen the size of this guy? It clearly works even tho it hurts like hell and I love it
Of course low weight hurts - if you're doing it right! 😜
“Filled with stuff you’ll find at your local Curves!” 🤣🤣🤣 fuck, this guy is awesome.
I'm ready!
You have helped me make a difference in my life, in just 2 months. Thanks Dude.
now that you’ve had the shaved head for a while it’s actually hard to imagine you with hair again without looking at the old vids. Looks good 👍🏼
Just turned 64 this last week and celebrated by doing this arm work out. Reminded me of doing crazy tare down workouts when I was in college. Did the second round of these today and I'm addicted!
You are truly wonderful. I will support you too. Be careful of your injuries, be filled with positive things, and always fighting.💪🏿💪🏿💪🏿
Ive seen a lot of work out content, bro, you are hands down the most entertaining and educational. Wish I found this channel sooner!
I'm 71 years old and I used to workout, but nothing like you. I don't know if I am ready to start the total workout plan you have just because I do still workout and when I really fill froggy and put in a fair workout I pay for it. I do want more of a workout plan than I have been doing the last few months. I need to be sure to have the proper diet to help me with this. What I am hearing from you sounds like a person that knows their stuff. The cussing is humorous and you remind me of the actor in the movie "Nobody". I hope you are around for a long time.
Just finished this workout, more volume than I'm used to but damn it was a soul crusher. Was feeling froggy at the end and pushed sets until I was at 1 rep failure. 10/10 would torture myself again. 👍
My painful arm day is pull downs then immediately going to bicep cable pulls. Then go to a bench and do skull crushers and then immediately straight bar curls
Alternating superset muscle groups are awesome.
I m trainin now more than 40years.
Your system is exactly that,what i m doin for years.doesnt matter,i ll be 60 this year.100%agreed with u.
Great work...brillant video.thanx
This guy's channel is for skinny guys. I kinda love this. Ryan is all about forcing adaptations by pushing you beyond where you ever imagined you could push yourself to. And he's high on hypertrophy, shit he makes hypertrophy look calm. This is OCDTROPHY
Just finished day 2 of the garage workout plan must say best pump iv had in years can't wait for tomorrow 🙌
Did this yesterday. Intense and it kicked my ass. Although woke up this morning with no soreness in the arms, but in the afternoon I started feeling fire in my tripcepts.
That Low-key dig “at your locate Curve” lol! 😂
Nice! Beat me to it. 😆👍
Doubt you read these but..
I'm an OTR TRUCK driver and been working out for 3 years consistently and have followed others to find that perfect program with a great nutritional diet and YOUVE NAILED IT .. Not to mention you're funny as hell.. Definitely will purchase ALL YOUR WORK OUT ROUTINES but was hoping maybe you'll touch on routines with out weights cause sometimes I can't fit my big ass semi in places THEY DONT ALLOW ME TOO and I haven't grabbed a kettle bell yet... APPRECIATE ALL YOUR VIDEOS
Δυνατός....
Ότι καλύτερο έχω κάνει στα χέρια εδώ και 15 χρόνια
Omg my dear lord. I got an insane pump and love how my arms feel and the pain.. I haven't been to feel such a pump in my arms the past 3 months at the gym..thank Ryan.
Put on 1.5 cm (that's about half an inch) around my arm doing one of Ryan's insane arm exercises for 2 months... this one looks even more insane... Ryan... I hate you but I love you. Looking forward to trying it this week...
very good
Okay... I tried the exercise today and I take it back, Ryan... i just hate you...
I've been working out for 35 years and never have seen true growth in the past month while using your workouts. Thank you Ryan!
I fucking love this guy. Just found your shit last week, a starting to implement burn before I touched a weight to try to emulate you, your word about alcohol consumption resonated with me "just how committed to this are you?"
I'm not saying I'm born again, or that I'm going to be jacked in a few months, but that shit hit me in multiple areas of my life. If I could be as committed to my family, work and fitness the way I am to having 2-3 drinks per night, my life would be better. I'm typing this so there's a record and going to screen shot it to show myself in bad times.
Good stuff. I stumbled on Piana’s videos of 100 rep workouts and it changed my 30+ yrs of workouts and results.
Did this work out today, and I can say I was crying at the end of every work out. Loved every minute.
I did the work out in my home modified gym. Yes, my arms were shaking at end of the work out. I usually add 2-4 more exercises on my own. Not this time.
Mike.
I've only just found this guy on here an this workout was toughest I've done in my life an been hitting the gym for 10+ years
Ryan, I did this today and YES it sucked but in the most swole way. Shared it with several buddies that were asking about what I was doing. In the interest of time I superseted the 4 exercises. Took me 55 minutes. My skin was splitting by the end. Loved it!
It's been 2 months and it still hasn't dropped? I guess I will continue watching the free stuff.. Thanks!
Hey man, I'm new to you and your content but after having tried out some of what I've seen I'm stoaked for the 30 day program. I love your dry sense of humor you throw into the videos too. Thanks man.
Just did this workout for the first time . Biceps are done . Triceps seem to have a little more left . Going to tweek the weight and movement for them next time to exhaust them a little more . Still a good workout . I’ve been doing 300 sets to get
This pump in the past, but by slowing down and going to failure I get the same feel In half the time .
Looking through the description- can't find references to the music bed. Great stuff, would like it for my own workout.
I love these workouts man! You have to be a tough s.o.b. to get through any of your workouts. 1 week in and I see growth already (maybe just the insane pump fooling me.), can't wait to see my progress after 3 months. Good sh*t man, keep it up.
Question?
I noticed you did triceps then biceps.
I like mixing them, NO REST, I go back and forth between biceps and triceps.
The “rest” is when I’m working the other side.
Would appreciate if others do this, like this approach, or want to stay focused on one at a time?
I also like this with chest/back, legs, shoulders/lats.
Keep in mind, I'm 58 and do this for conditioning, not to be a bodybuilder.
I was doing drag curls and the straight bar got caught on my fat roll. Thanks for reminding myself I'm fat.
This dude is legit the king of arms, second video back to back baby! Here I come big arms!
Dude, I varied this arm workout just a little bit, and my arms kinda feel weak right now. But I am seeing results from this! Awesome and intense workout!!
Well this is a Butt kicking workout I wish existed back in the 1970s 80s.
90s, 2000, etc. Three sets of 10 was never able to create visible gains. Now at age 79 raising the
The bar to maximum output is producing visible gains.
He looks like triple h lol love your content bro
I’ve been seeing lots of progress from my body because of your videos…thank you
Bro was not lying about this arm workout, in Ryan we trust
Ryan will make you leave your ego tucked in at home. 💯
Thanks Ryan, I tried this today, amazing workout! Once I finished my arms fell off, tomorrow I will go back for them. Yes, I am typing with my toes.
Can’t wait for the full course, I bought the at home workout to support the channel. I never used it because I always go to a full gym. Now I have something that I’ll use
"their local Curves" LMAO 76 y/o grandpa here. 6 months pretty straight seeing some little changes, thanks for the humor motivation, Ryan.
Thanks a lot Ryan!! Did this Wednesday!! Couldn't move arms Thursday so I couldn't do my Chest/Back Day. Didn't even bother trying. Went Friday and tried. Still couldn't. Pain and jelly arms still. It is now Saturday. STILL pain.. but am going to go force my way thru Chest/Back. Damn!
I just finished this arm workout!!!! I can hardly move my arms!! Took me 30mins to write this!!! 💪🏼💪🏼💪🏼💪🏼💪🏼
Alright I don't usually buy anyone program just put together stuff off UA-cam. But after trying this workout my arms where blown out like never before. It was a good change if pace and I'll definitely check out the program when it drops
To everyone who were unsure about how to start a nofap journey, there you have it boys, look no further!
This guy is on semen retention
I love your workouts, omg I feel the burn!!! Your personality is priceless I think your hilarious.
On your way to 1 million subs !! Good work Ryan 💪🏼
Legend I’m looking forward to the program 😫
This 20 dollar program is a real bargain !! Finishing now week 3 of the first 30 day program.
Learned a ton, including about myself and especially the amount of reps one can actually do. My legs just stop hurting right before it is time for the next leg day. :-) Thanks Ryan for sharing your knowledge... great stuff !!
We just completed this arm workout ! Brutal, low risk and what a great pump... I need a longer toothbrush :) cannot reach my face .
Thank you Mr Humiston for the great instruction and your dry, funny sense of humor
This is the only Video that really blast the arms !!
Even if you know and actually DO most of these lifts already, dude offers priceless motivation to 'get after it'. *smiley thx face
I did "f*** from the start" yesterday and my forearms and tris ache like never before....I was not working out that hard in one shot. Kick-Ass routine thank you.
2nd rotation/day hitting this sadistic arm workout.....and loving the pump. 51 and growing
Shout out from Nova Scotia Canada…huge thanks man no other channel has helped me out like yours…I’m definitely progressing and feeling better and better each workout 💪growth!!!
Ryan..your really inspiring. Great videos...I am about to go into my gym this morning and try these....your routines scare the shit out of me.
I just tried this for the first time. It kicked my ass!
You are a verbal wizard. Educational comedy. Thank you.
Really find myself looking forward to your videos.. don't even want to see those other goof offs anymore. Keep it going, thanks Ryan
I made very bad experience with other peoples programs, but I like your workout videos and i will adapt some exercises. Thanks for sharing!
I just found this video today and did the workout. It was exactly what he said. It will kick your ass, but in a good way. I was exhausted by the end and could not get 20 slow curls with 15lbs dumbbells to save my live. It’s a awesome arm day.
I tried this today. I was not prepared.
Thanks for putting these out, it has really helped shake up my gym routine.
I can't wait....I just love to look good but move my body in any direction. Seriously...if this is anything like the first program. Pain and work will result in awesomeness.
"I hurt myself today to see if I still feel" must have been written after trying one of Ryan's workouts
Insane arm workout! Pumped for the full workout!
These workouts would be a lot more intense with easy jazz in the background 🤣 excellent videos as always
Ok, was looking for the sorceres stone to get passing my 18 inches, wanna go a little bigger, maybe 19-20 and looking at your videos shows me what i actually allready did know, I need to buckle up and remember how the 17 year old Jack trained cause I got comfortable at 51 ;) Thx
Ryan, I just finished this workout and it's absolutely brutal. I'm going to need the wife's help to take my shirt off. Great workout !
Bookmarked and taking it to the gym... TY
This was brutal. You are a sick man.
I love you videos and are a great help ,keep up the good work 👏
I'm glad to see scooby is back making videos
You proper got me Into cable workouts their so underestimated
Trying this in the morning......gym day.
Update: f**k me, thought my arms were gonna explode. Liked it though, the only problem I had is the reverse curl aggravated an old forearm injury, so will have to be careful with those when I get the program.
Im 3 weeks in on the garage style workouts... Im lovin it. Really great workouts.
Ryan is my hero! What an absolute legend!
I like how the criss crossed lights in the ceiling reflect like twinkle stars in your eyes as you lay out a path of total destruction and will to live.
Thank you for sharing the information. My arms are growing already! Additionally, I love your humor while explaining the exercises.
SIgned up and on week 3. Seeing results in body, but more results in how I feel. Can't wait to see what comes next.
Ryan always says the most realist shit in every video! 🔥🤞🏾
I do these exercises every time I do triceps. I superset chest with triceps.
1 set consists of: chest presses on cables 30 reps immediately followed by chest decline fly's on cables 30 reps followed by rope triceps extensions 20 reps followed by rope triceps overhead extensions 20 reps followed by triceps downward extensions with 2 grips 20 reps followed by overhead dumbell extensions 20 reps.
I do that for 3 sets. The following 3 sets, I eliminate the rope extensions and in place of that, do ez bar extensions on the machine 20 reps.
This is ONE THIRD of my chest/tricep routine. Nobody in the gym can do my workout routine. Not even close. 1900 reps total. The only other guy I knew of that worked out like me was a friend of mine. He died in the gym a week before Christmas 2021. Brain aneurism. Fell in front of the dumbell rack and never woke up. I hope it wasn't the training that caused it.
I always finish my routine off with a 100 rep set on triceps extension machine and 100 rep chest press.
Gotta say that I tried some biceps tips from you and realised that I did them traditional way and of course wrong. Just because I never had such a pain in my hand just from the exercises itself. It definitely works. Thank you 🙏
As someone who's done the 30 day program, three times, at my now very busy gym, could you please try to program the sets so it's not jumping around the gym. Can we do all the cable moves, then the bench, then in a rack, etc? This would really save me a lot of time, and prevent me from being that gym equipment stalker...
How much was the program, I couldn't find a price?
@@johannesnoordermeer isn't it like 20bucks?
It is only $20. And as far as programs go, it’s very unique. I had never done high rep work before and it destroyed me. I can’t recommend it enough. The value to just experience something different is well worth it.
Dude...you're the best. Your commentary during the vids makes me piss myself laughing, because most of the peeps in the gym you mention, I see daily. I can't wait after this vacation deload week to start that arm program. You rock it, Ryan. Thanks.