What are the best arm-building strategies
Вставка
- Опубліковано 6 сер 2024
- ARMS!
Getting big arms is, for many, the Holy Grail of the training world. But despite the fact that many people put a premium on building up their arms, you rarely see someone satisfied with their arm size.
This video will explain how to adjust your arm training strategy to best fit your body type.
Let’s get it on!!
► Hit #Subscribe & #HitTheBell, so you don't miss out on any new videos!
---------------------------------------------------------------------
►My Links:
🏴 FACEBOOK: / christian.thibaudeau
🏴 INSTAGRAM: / christian.thibaudeau.t...
🏴 WEB: www.thibarmy.com
🏴 BLOG: thibarmy.com/blog
---------------------------------------------------------------------
Hey guys, welcome to Thibarmy channel!
My team and I as put together one of the most comprehensive training resources on the web. From online courses for coaches to the Abs program, we constantly push ourselves to develop new programs and up-to-date content.
We thought that the best way to enjoy some of our works was to create this channel. We have curated and organize our huge video library into easy to use playlist.
We have exercises for abs, arms, legs, core training, and so much more. Please feel free to browse our channel and share it with the world.
All of the exercises feature in our training programs are here, so you'll know exactly how to do them.
CHECK OUT Thibarmy today!
www.thibarmy.com - Спорт
IMPORTANT: I just bought some new equipment (camera, microphone) and created a cool set-up to film in. If you have any topics you'd like me to cover, write them down below.
Programming for garage athlete
Strength in fighting sports
Series on exercises - get bigger press/bench/deadlift/squat
I have short arms, wide clavicle and a considerable short upper body
The classification table in the upper video does not classify me entirely in any category directly and partly in both.
I have been struggling to build arms for a long time now but cant. My arms and chest are weak and shoulder and legs are quite big, so shoulders take most of the load in chest and arm workouts. My biceps don't even get sore on most days, even on dedicated arm days. Thanx
Where should we put in deadlift in workout week ?
If cortisol is the enemy. How come crossfit athletes builds muscle and strengh?(those who are not enchanced) They must have cortisol overload with all that volume and intensivness.
It would be cool to see a video on strategies to gain muscle while still staying lean - I know you’ve mentioned it in articles but would be nice to have a video capsule on it!
Any plans for a shoulder and traps episode?
A coach Thib video on arms? Hype
It's either that, or I post glute pics on Instagram
@@THIBARMY leave that for the ladies lol
@@THIBARMY you didny specify who's so could work out in our favour lol
Can’t wait for the shoulder version coach 🙏🏻🙏🏻 in my opinion most people overtrain arms and under train shoulders and I don’t want to be one of them, would love to hear you opinion
Still can’t find the best shoulder exercises video.
shoulders it is pure lateral raises, if u dont have a shoulder day, avoid militar presses, or those types of presses, and just do lateral in machine, cable, dumbel(i dont like db) , and a posterior exercise..
if u just do presses like the juices mens in the internet it is not gonna work
Im 6’3 with a 78 wing span, this has been incredibly helpful. I’ve always done barbell work for arms as it’s what’s pushed in the bodybuilding world for bigger arms but during quarantine I’ve done more unilateral movement/isolation workouts for biceps and triceps and they’ve grown more in a year than they have in my 6 years of lifting. Thank you for the info!
the steroids help
@@timmyotoole6063 not worth the possible side effects for someone who isn’t competing.
Love you t-nation articels, too
Thanks mate
Do shoulder next
Honestly, out of all the muscle groups, delts are the one that needs to change the least based on body type.
Hi Thib, I read your respond on T Nation forum that ‘long limb will not respond fast to isolation exercises for delts because of bad levers’. Do you have any advise for delts? I have narrow clavicles too.
I can say most of this is VERY accurate because the incline db curl and hammer curls are two SICK workouts for me and my longer arms. Got sore from incline curls every single time
Coach thank you for this the knowledge you share on your videos is truly amazing.
Please keep doing videos you have helped me and my friends more than you can imagine. Thanks a lot
This is an absolutely amazing series of videos. Thank you so much for sharing. I can't wait for the next one about delts.
Love these videos! Yet again spot on for me. I don't bother with training biceps, but get a lot out of neutral grip chinups.
always great information and videos , thnx
Amazing thanks so much, it’s the greatest place that anyone can learn about this sport
This is the best video on arms I've seen on youtube in the past 5 years since i started weight training. It was always easy for me to develop chest and back muscles. I was blindly following the advice of using compound movements for building arms and used to wonder why my arms lagged as compared to the torso. Today I realized that i have long arms ( 77. 5 inches windspan at 74. 5 inch height) and i need to do more of isolated movements. Also the nosebreakers always stimulated my triceps more than close grip bench press or dips.
Thanks coach!! 🔥🔥
Like always, great information
Amazing information, I have very long arms my wingman is 6ft 5 and I’m only 6ft so this is very helpful
very effective and pretty information
i hope that you did such a session for shoulders too
This is the best arm video I’ve ever seen.
The best muscle building and maintenance site on the internet!!! Maybe overcoming weak points would be a good subject in the future. My chest and shoulders seem to respond much faster than my upper and lower back.
Thank you Thank you Thank you! I have long arms and now I finally know what to do!
Best channel out there!
Eagerly waiting sir😁💯🤗
Amazing clarity.thanks
Others are groping in the dark.
Heard you and there is light .
Thanks
Great Trainer great knowledge 💯👍🏼
Now this is some muscle building content I don't see talked about so much.
Your channel is actually amazing. The amount of quality information is mind blowing. Thank you for your work
Much appreciated mate
Wow, this "training money" concept is a game changer for me. You're the man
PEOPLE the man is right >>>> Thib you coach >>> online trainers have knowledge but have no idea how to apply it >>>training is not one size fits all >>> every one needs a program built for them
Merci pour partager 💪🏼
really useful content thib, look forward to the delts!
I'm not gonna lie, not sure what I will do for delts. It is the muscle that pretty much everybody can train the same way.
Great info 👍
Really good content. Helping me grow bigger naturally 👍
Thank you thank you thank you Christian!
My wide span is +4cm / 1.5inch more than my height and YES I respond better to Dumbbel exercses, especially seated HAMMER curls in an incline position to emphasize the stretch!
LOVE the new series and as always the ultimate best content online, thank you so much Coach Thib!! I still find it hard to find out which type i am. Height 192cm - wingspan 190cm and very narrow clavicle. This would then be short arms/narrow clavicle? Thank you so much for your content and i am as always looking forward for new content :D
Mr.Thibaudeau I've been following you for some time and gained good knowledge from many of your videos, thank you.
Also I have been wanting to make a recommendation, due to the room acoustics theres some reverb which could improve the quality of the sound if you could record in a room with some sound deadening or add some curtains etc here and there on the walls when recording, if you see fit that is. :)
Greetings and best wishes from Turkiye 👍
Excellent Content. Without the knowledge you presented here i developed my own training intuitiv over a long time and suprisingliy it follows all those principles 😄
Best Content!
My favorite intra-workout content! 🤓
pre workout
Nice upgrades on the camera and lighting
Sadly cant be there when it goes live, but already hyped for the new content.
I blame you for your lack of commitment and forever put you on my black list! LOL
@@THIBARMY I think Im a lot more committed in relationship compared to you. You know how bad it felt waiting all day for a birthday call from you, only to realize that you never called that day? I cried and lost 2 inches on my arms from all that cortisol released at that day....
Awesome info! Just subscribed to your channel 💪 I have Long Limbs & Short Torso Great Info!
Thib. Gagging for you shoulder video!!!
Another brilliant video
Can’t wait for delts 👍👍👍👍
I'm not gonna lie, I'm not sure if I'll do a delts video because it is the muscle least affected by body type.
@@THIBARMY but that was my last hope for my forever lagging delts .
Thanks thibs!!
Yes sir
I will remember to use these methods the next time i go to the gym. And thatll prolly be in like another 6 months 😭😭
I'm like a kid at Christmas haha! Can't wait. Quick question Thib. Are you familiar with JM Blakley's 6 sets of triceps workout? Just wondering what your thoughts are on super slow reps. I've tried this routine of his and love it for the results and the mental toughness it creates. Thoughts?? Thanks for all you do. Cheers.
Hi Coach, we are still waiting for shoulders version :)
My armspan is a tad below or around height..hard to measure. Yet my arms are long (and skinny), if compared in percentage of body height. Some experimenting with muscle activation during certain exercises favor a long limbed workout. Cant wait for shoulder body type workout.
Besides the great content he puts out, I always read his comments and replies. Thib cracks me up.
Post some glute photos though.
You aint growing your channel with this gold of a content.
I'm not gonna lie. I have old white man butt!!! Heck, even when I squatted 600 and snatched 315 I had no ass. For the first time ever I am actually doing some glutes work. So I figure that I'll be able to open up an Onlyfans account in 3 years.
You should do one for the traps as well
Thank you a lot. I am 6'6" with a wingspan of 6'10" and my arms are in a desperate need of help
To me Coach Thib is the natural heir to Charles Poliquin ...Salute
I guess Deltoids is next? :)
I wanna see how to get better shoulder mobility & flexibility like Olympic weight lifters
I'm debating whether to do a delts video because honestly, every body type should train delts the same way.
@@THIBARMY How’s that?
Rebranding the name for the algorithm 💪
Really hope this channel become more mainstream
Please make a Shoulders videos !!! 🙏🙏🙏
If you can kindly structure an Arm specialization routine for Long limb lifters and put it up on T nation or here it would be immensely helpful.
Hey Christian, I'm 17 and a complete novice to weight training right now, so what sort of weight training plan would you suggest for a soccer forward/ fullback trying to improve running acceleration, vert jump and sprint speed ? I'm 6ft and pretty skinny, I've got much longer legs than my torso while also having short tibia , I basically cant back squat. Also if I went through an initial hypertrophy phase to allow my muscles and tendons to adapt how long should it last ? Loving the content rn! Thanks for any replies
Thanks for the series, waiting for the deltoid video I have a question for you. Is the arm / forearm ratio as relevant to the upper limb as the femur / tibia ratio?
thanks
It is. If you arms are average length you can look at ulna / humerus (forearms/upper arm ratio). A longer forearm being like a longer tibia. A longer forearm would mean that you should use the short arm strategy and a shorter forearm means that you should use the longer arms strategy. A long forearm (elbow to wrist) being 83% or more of the humerus (upper arm) and a short forearm being 83% or less.
Coach will you still be doing a video on delta?
great info. Thanks! You did not complete the series with the promised ``best deltoid exercise``
You're Amazing Coach Thib 👏👏💯💯. This Channel is my favourite fitness channel 🐐👏 and it'll grow soon because the contents are great nd the knowledge you have is the best I've seen on UA-cam !!! Should've 10 million subscribers in the near future 💯💯
One can hope. I just bought a camera and create a better set-up. I hope it will help.
do you have a video like this about shoulders?
At work watching now haha
Is there a diagram that shows narrow clavical I thought I had wide now I think narrow I'm confused
When is the "What are the best shoulder-building strategies" video coming out? :)
Excellent content; but please where's the deltoid's exercises?
Do your big arms add on program take long/short limbs under consideration?
Will this come also for the shoulders???
I don't know how should I implement this into my routine. Since I have long limbs (190/180), I should have at least 3 exercises for each arm muscle, which is at least 18 series. Christian recommends that the maximum number of series per training (for naturals) is 20, so this can be only a single training. But then again, I need at least 3 trainings for the whole body, and at least twice a week = a lot of stress for the body. I would be lifting basically every day.
you dont need to do 3 exercises for biceps and 3 exercises for triceps (and for sure not every training).and if you would ad for example 2 extra biceps and 2 extra triceps exercises,then you have to reduce your sets on other exercises.
i think you are doing a push,pull ,legs routine....
if so :
do atleast one bicep exercise on pulldays and atleast one tricep exercise on pushday.
if you would do 5 sets for bicep and 5 sets for tricep each workout (biceps on pull and triceps on push),even then you should see results.
lets say you do 2 exercises for biceps and 2 for triceps,then you could do 3 sets or 3 sets for the first exercise and 2 sets for the second exercise.
just and example,because i dont know how many sets you do for your other exercises on your push and pull days.
and if you really wanna do 3 exercises for biceps and 3 for triceps,then dont do them all on the same day.
or do 3 sets for the first exercise,then 2 sets for the second exercise and 1 set on the third exercise.
agan also just an example.
At work but will watch later
Inacceptable
@@THIBARMY agreed! No excuses
I have the shortest arms (compared to my body). I never do biceps isolation. When I tried the strickt curl the first time - 60 kg, almost 50% of my squat! And I never did biceps before. This is what t-rex arms mean. Although anyone can grow some biceps with just pullups.
Of course anybody can build some biceps with pull up variations. This video is more about who needs to add in extra isolation work for thre biceps to grow optimally.
Just to be sure a1 a2 is a superset? Right?
But what strategy should I choose if I have average arms?)
8:00. Does torso length also factor into this? For instance, I have short arms based on your wingspan vs height definition and my hands hang so far below the middle of my hip bone I questioned how it is even possible for anyone's to not hang lower. So my assumption is that I have short arms, short torso, and narrow clavicle, but curious how to know for sure whether I have short torso.
Super long winded but I guess ultimately I'm just wondering how you define long vs short torso
if your triceps and biceps or lagging,then just add an extra exercise or extra sets on the exercise or exercises you are already doing.
How bout training split strategies?
Could be interesting
I could have missed it but did you say what strategies an average arm length individual should follow?
In between the two...
1mm longer than height and you're in the left box, 1mm shorter and you're on the right
You didn't mention the forearms. Any exercises you recommend in addition to hammer curls for a long limbed lifter?
Farmer walk and ring training
Also fat grip training, dead hangs, forearm curls and extensions etc.
check bony to beastly forearm training, which you can add on rest days or after training, to stimulate more than just isometrically, which mostly hits only grip strength and increases size on already gifted individuals.
I think im just skeptical that me and my bro need completely different programs because his arms are 1 inch longer than mine.
I know You realY know what you're talking about. Therefore i Wonder If i realY get this that wrong. Should'nt You Always train the Long Head of the triceps isolated ? In which compounds is He involved ? AS He Also Puts the shoulders down IT wouldn't make Sense to target this Part with pushing movements. Only in some lat exercises the Long Head is Part of. But realY that high so You don't need Any extra Work ?
My wing span is about 167 cm I'm 165 cm.
I guess this year is all about the arms lol
What exercises are best for power in golf?
That's a complex question because it depends in large part to your swing mechanics as well as your level of strength. I'm working on a golf program and I'll try to put the intro answer to your question because it discusses the key muscles in producing power in a swing. The short answer is that the glutes, legs and upper back are the key muscles in the swing. I first like m shooto get someone decently strong on the big basic lifts like squats, split squats, rowing, pull-ups and even overhead presses. If they can or are willing to learn it, the power snatch from the hang (or high pull from the hang) is also a very good lift for golf power. Then you can use specific rotational strength exercises. HOWEVER, most people chose rotational exercises where the load is held by the hands (woodchops for example) and people tend to use primarily an upper-body rotation to do the movement or initiate the movement with upper body or core rotation. To be powerful, a golf swing (or baseball swing) must start with a hip rotation, then the core follows, then the upper torso and finally the arms). Your rotational training exercises should use the same sequence. I do a lot of rotational stuff with the resistance attached to the hips or the knee (I'm shooting videos for the program as we speak). I also believe that once you are strong, or at least decently strong, the best way to gain swing speed is to perform the Superspeed golf overspeed protocol. At the end of the season 3 months ago my swing speed was 110-112mph. It is not up to a max of 135mph (but that's swinging with the driver without a ball, just going all out) and a game swing of 122-124mph.
TWO SOURCES OF ROTATIONAL POWER
Before we get into the training program, let’s explore the two main sources of power in a swing (golf or baseball). Specifically, the capacity to produce hip rotational speed and also being able to stimulate a strong stretch reflex in the upper back and core muscles.
UPPER BACK AND TORSO STRETCH REFLEX
We often talk about having a big shoulder turn to produce more power. Part of the explanation is that it increases the movement path giving you more distance to build up speed.
But the true main reason why it builds power is that it increases the activation of the stretch reflex of the upper back and abdominal muscles (not to mention that muscle tissue has elastic properties in itself).
We want to stretch the posterior delt, rhomboid and lat of the lead side during the backswing, this will activate the stretch reflex, dramatically increasing power production.
This is one of the reasons why in golf we often talk about how the X-factor (difference between shoulder and hip rotation in the backswing) is a key to power. The more your shoulders turn compared to the hips, the greater will the latissimus dorsi stretch be.
The second part of the stretch reflex equation is allowing the shoulder blade of the lead side to protract/abduct during the backswing. This means that the shoulder blade moves away from the spine (and the shoulder moves forward). This will lead to a stretch of the rhomboids and posterior deltoid.
This is exactly like pulling the string on a bow: the more you can stretch the string, the farther the arrow will travel.
HIP/SHOULDERS DISSOCIATION
The next key element, and it is complimentary to the first one, is creating a dissociation between the hips and shoulders/torso during the downswing.
This means that the hips should rotate first to initiate the downswing so that they will be ahead of the shoulders. There are two reasons for this: the most commonly used reason for this is that you can create a speed addition. You start producing speed with the hips and then the torso takes over and adds speed and finally the arms and shoulders come in last to add even more speed.
The second reason is that this dissociation further increases the activation of the stretch reflex of the latissimus dorsi and creates it at the abdominal (obliques) level.
The latissimum dorsi is (in part) attached to the hip at the iliac crest. And it inserts itself to the arm/shoulder area (intertubular groove of the humerus). When the hips rotate before the shoulders, the distance between the origin (hip) and the insertion (arm) gets longer, which further activates the stretch reflex.
That’s the reason why coaches like George Gankas recommends “keeping the arms high as long as possible during the downswing”. When you do that the hips will the rotated a lot more when you “fire your arms” and this leads to a much greater stretch reflex and more power (read swing speed).
It’s also important to dissociate the hips and torso (core). If you rotate the core too early, it too loses a lot of potential speed by having a reduced stretch reflex. The external oblique is attached to the torso (ribs) and hips (iliac crest and pubis). If the hips rotate more than the torso, the distance between both attachments gets longer, stretching the muscle, activating the stretch reflex.
Note that all of that also applies to the baseball swing and baseball throw. If you look at guys like Ken Griffey and Mike Trout (or any other power hitter) you can see how the swing is initiated by a hip rotation and that there is a delay between hip and shoulder rotation.
This is a strength training program, not a technique dissertation. The reason why I included this info is to help you understand why the program is designed this way. Which muscles need to be emphasized in training: the glutes, obliques and upper back muscles.
The glutes need to be strong and powerful to allow you to have the fastest hip rotation possible. The upper back muscles (latissimus dorsi, rhomboids, mid/lower traps, posterior deltoids) need to produce a lot of tension: the more tension they can produce the greater the stretch reflex that can be triggered. As for the core, it needs a mix of both.
TOO MUCH STRETCHING CAN ROB YOU OF HITTING POWER
It is important to have sufficient joint mobility to reach the positions or perform actions that will allow you to produce the most power.
For example, if you lack internal rotation at the hip joint of the front leg (internal hip rotation would have the knee turning inward) and have a tight hip flexor on the back leg it will prevent you from fully rotating your hips, which (for reasons mentioned) will dramatically decrease your power. Notice that the most powerful hitters, from long drive champs like Jason Zuback and Martin Borgmeir to Tour long hitters like Rory McIlroy and Cameron Champ (and young tiger) the hips are actually facing left of the target at the end of the swing, showing a great rotation. You can’t achieve that without tremendous hip mobility.
However, it’s one thing to work on improving joint mobility, it’s another to stretch specific muscles too much. Especially when using static stretching.
We know that to maximize power we want to create the biggest stretch reflex possible in the lats, obliques, rhomboids and posterior delts.
If you stretch these muscles too much you will make it a lot harder to trigger the stretch reflex.
Imagine if you are trying to shoot an arrow with a bow with a loose string. It’s very hard to stretch it so that it can fire that arrow far. You will need to pull it back a heckuva lot more. It’s the same thing in the golf swing. If your lats and obliques are “too loose” you need to greatly increase the length of your backswing to trigger the stretch reflex. While a longer backswing also provides for a longer acceleration path to produce speed, it is a lot harder to control and time properly and also puts more strain on your back.
While you do want to have full mobility in all of your joints. You do not want to statically stretch the latissimus dorsi, obliques, rhomboids and posterior deltoids. For upper body it’s much better to work on dynamic mobility drills. Static work can be used for the lower body to maximize hip mobility.
@@THIBARMY thanks coach!! I love your channel. Ill be on the lookout for your golf program. Your swing is elite tour level swing speed so I will look into the speed training that you do. Again. This is gold! let me know if you want to punch a Bandon ticket I'm still here.
👍👍
coach- not sure about the lingo, never heard of it, guess i'm slipping, but,, what is a jm press? if not coach, anyone help me with this? thanks. long limb here.
one more thing, the decline db tricep extension, which hand grip? neutral, palms up or palms down? thanks.
A JM press (named after JM Blakely) is a mix between a close-grip bench and a barbell triceps extension. It is honestly best if you look at a video than a description as it is complex to explain.
@@jimjam1719 Unless specified, when talking about DB triceps extension I always talk about a neutral grip
@@THIBARMY gotcha. thank you.
@@THIBARMY ok, i'll see if i can find it on youtube. thank you.
still waiting for the deltoid video :( :('
500th like
12:00
Great Input 👍
But how I know if my clavicle are narrow or wide if I ´m a short limb lifter?
And why is the body height a factor to determine if you have long or short arms? (Optical look... ok... this is an Argument but mechanically I think it is not.)
I mean, two persons with the same wingspan about 180cm but differently body height, looks mechanically the same if they are on bench and doing bench presses or doing pull ups.
But a 175cm tall person takes long arm exxercises and a 185cm tall person takes the short arm exxercises. But the lenght of arms are the same on both. If they are pressing and pulling it dosn ˋt matter how tall the body or the legs are, doesnˋt it? Should be the shoulder with not a more important factor to determine the mechanically composition or the Ulna/Humerus Ratio?
I think two persons (both 180cm wingspan but differently heigh) will look mechanically different on doing bench press if they have differently shoulder with or Ulna/Humerus Ratio.
If I determine my body heigh/arm length ratio, I have short arms. (I always needed an extra arm day to make significant groth on my arms, in the past)
(Bodyheigh: 182cm Armlenght: 176cm)
If I determine my Ulna/Humerus ratio I have long or average arms.
(Ulna: 28,5 Humerus: 36cm)
Now I ´ m a little confused about my arm length and what strategy I should use.
How about a training series for natural „fatties“ trying to get lean. How to diet? How to train?
I swear, the Canadian Squad this year is going Harder than last time, I mean:
_best no bulls**t coach on the fu**in internet: Christian Thibaudeau, John Meadows and Greg Doucette
_best young coach to introduce people into a gym: Jeff Nippard
_Olympia 2020: Chris Bumstead, Ian Valliere and Regan Grimes (check the shoulder video he just posted....mindblowing! this young man is coming swinging hard)
If my friend Antoine Vaillant qualified? I've known him since he was 18.
John Meadows is not Canadian though.
@@THIBARMY I thought he was because he competed with Greg...let's give him a citizenship :P Antoine actually qualified, got a slip XD
Full list: www.ifbbpro.com/all-categories/oqs/2020-olympia-qualified-athletes-and-point-standings/
@@zephyrfpv9871 Awesome. Nah, JM is from Ohio. He is an amazing guy. We did some stuff together in Colorado a few years back. A bodybuilder I trained also competed with Greg (4x national champion and now IFBB pro)
@@THIBARMY You should do some collaboration again, I bet that both your viewers and his will love it and benefit from it!
It would´ve been a nicer experience without him shouting all the time, but aside from that it´s great.
⁰
Compound won't grow your arms.... If you're a complete beginner, yeah, you'll grow just by looking at the weights, but not for anyone else. You need isolation exercise.
subscription cancel