- 0:00💪 The key to arm growth involves targeting both biceps and triceps with four exercises. - 1:04🏋♂ Start with straight bar curls, emphasizing the negative motion to failure for four sets. - 2:54🔥 Second exercise: dumbbell curls with rotation, focusing on controlled negatives, four sets to failure. - 4:35💪 Transition to triceps with rope pushdowns, leaning forward for greater tension, four sets to failure. - 7:46💥 Final tricep exercise: overhead extensions with the rope, emphasizing the negative, four sets to failure. - 9:04📈 This comprehensive workout, done twice a week, led to half-inch arm growth in 30 days, emphasizing form and controlled motion.
Great tips for sure. I seen a video of Arnold Schwarzenegger discussing this as well. Instead of ripping through the exercise, instead slow it down and focus on the muscle. Would love to see a video on back exercise. I have struggled with lower back issues and neck issues from a terrible car accident and would love to increase my back strength.
when you hit the plateau, spam them daily with good form. worked for me. as long as they are not sore, spam them. delts too. Also, change the order of your exercises.
Did you notice how flat his back is on the rope pull down? Very important! On the dumbbell curls, try to tweak your pinky more toward your nose at the very top of the pull, then the slow retraction. On the rope pole, hands together helps protect the shoulders from injury. I will be doing these exercises after my left arm surgery which hopefully will correct severe Carpal Tunnel and severe Cupital Tunnel Syndrome and the atrophy is not totally permanent.
@0.26 what about the brachialis? Why don't you mention that? I've said it before and I say it again triceps makes up 2/3 of the arm is in a stretched position, but you bend youre arm that's when youre flexors come to life ( biceps and brachialis). Actually when you bend youre arm its 55% triceps, 30% biceps and 15% brachialis. Many people think that biceps and brachialis are the same, this is not true, they are both flexors, but different muscle group. so actually the upper arm has not 2 but 3 muscle groups and, if you really want broad muscular arms, then you want to isolate all 3 of them. Edit: I am an amateur bodybuilder who works out for over 16 years now
Aaron, a nice variation on the dumbbell curls is to do them on an incline bench and at top, palms toward face, rotate so hammer curling past legs, and continue to rotate as your hands go behind you so that at the bottom, palms are facing back. Another key to hypertrophy is time under tension, so when doing alternating dumbbell curls, hold the dumbbells in the top position so the nonworking arm is curled instead of hanging. Ideal set time for T.U.T. is 40 secs or more. - Great Vid. Branching out a touch. (And maybe getting back to your roots a bit, Gym Guy.)
17.5 inch arms here 💪🏾🤓 Bicep: -Pinwheel curls 8-12 reps -Preacher curls (prioritise) 8-12 reps -Bayesian curls 12-15 reps Tricep: -Single arm cable Triceps pushdown 10-12 reps -Single arm cable Overhead tricep extension (prioritise) 10-12 reps Full range of motion even for preacher curls but don't ego lift. Eccentric must be controlled and be minimum twice as long as Concentric. Remember to eat a calorie surplus and sleep well for best gains. Also train arms minimum twice a week best early on in the workout so your fresh and not tired...Good luck brothers ❤
Best analogy I have is. Have you ever been in a tug of war. Which harder. Keeping from being pulled over the line or pulling the other team over the line. That is why eccentric or negative is most important. I refer to it as the growth move of any exercise.
This channel when it started used to be all about advice. Now it’s only about promoting products disguised as advice. The format: hey guys make *enter any affliction here* better! All you need to do is this and use *insert the product you’re promoting here*. I’m actually shocked this is the first video I’ve seen where he doesn’t do this.
Hellooo from Gatlinburg TN Smoky Mountains Park...I've lost 110 lbs and need to lose 25 more ..love this!! Come say hi on my UA-cam channel Alpha!🙏💪🌄🐻🏞️
Hi Aaron, this was a great video and I enjoyed it! I was wondering if you could do more videos like this in time? Thanks again and I look forward to seeing your future videos.
BUT ALPHA, YOU DIDN'T TRY TO SELL US ANYTHING IN THIS VID BRO!!! YOU GOOD??? lol jk. great video man. awesome to see a video like this from you like the old days.
This guy has a video of 3 things guys shouldn’t wear and one of them was a tank top saying that it makes you look a certain way and blah blah blah and yet here he is doing the one thing he tells men of what not to do/wear in another video 🤭
Who's going to try this?
Hey alpha, recommendations for shoulders? I broke it a year ago and it’s still not 100 percent
Me
Yes but when do I inject tren
🦾
I am already doing it 😊
- 0:00💪 The key to arm growth involves targeting both biceps and triceps with four exercises.
- 1:04🏋♂ Start with straight bar curls, emphasizing the negative motion to failure for four sets.
- 2:54🔥 Second exercise: dumbbell curls with rotation, focusing on controlled negatives, four sets to failure.
- 4:35💪 Transition to triceps with rope pushdowns, leaning forward for greater tension, four sets to failure.
- 7:46💥 Final tricep exercise: overhead extensions with the rope, emphasizing the negative, four sets to failure.
- 9:04📈 This comprehensive workout, done twice a week, led to half-inch arm growth in 30 days, emphasizing form and controlled motion.
he didn't sell anything
He could've gotten gym equipment sponsors, maybe its the next move.
You can't buy or sell the work you put in, thats for sure 💪
Great tips for sure. I seen a video of Arnold Schwarzenegger discussing this as well. Instead of ripping through the exercise, instead slow it down and focus on the muscle. Would love to see a video on back exercise. I have struggled with lower back issues and neck issues from a terrible car accident and would love to increase my back strength.
when you hit the plateau, spam them daily with good form. worked for me. as long as they are not sore, spam them. delts too. Also, change the order of your exercises.
this is terrible advice
Did you notice how flat his back is on the rope pull down? Very important! On the dumbbell curls, try to tweak your pinky more toward your nose at the very top of the pull, then the slow retraction. On the rope pole, hands together helps protect the shoulders from injury. I will be doing these exercises after my left arm surgery which hopefully will correct severe Carpal Tunnel and severe Cupital Tunnel Syndrome and the atrophy is not totally permanent.
notice deez bro
@@the_blackness😂😂
Loved this, keep making more workout videos Alpha😁
Wanking…my right tricep was my most defined muscle in my teen years :D
😂🤣
Why??? You should switch up and call the other... the stranger
@@cwrichardson3 shtt🤣🤣🤣u tooo!???
Bruh 💀
@0.26 what about the brachialis? Why don't you mention that? I've said it before and I say it again triceps makes up 2/3 of the arm is in a stretched position, but you bend youre arm that's when youre flexors come to life ( biceps and brachialis). Actually when you bend youre arm its 55% triceps, 30% biceps and 15% brachialis. Many people think that biceps and brachialis are the same, this is not true, they are both flexors, but different muscle group. so actually the upper arm has not 2 but 3 muscle groups and, if you really want broad muscular arms, then you want to isolate all 3 of them.
Edit: I am an amateur bodybuilder who works out for over 16 years now
Agreed, I learned about brachial a couple years ago and started working it. It grew super quick which is awesome.
Incline bench hammer curls
Aaron, a nice variation on the dumbbell curls is to do them on an incline bench and at top, palms toward face, rotate so hammer curling past legs, and continue to rotate as your hands go behind you so that at the bottom, palms are facing back. Another key to hypertrophy is time under tension, so when doing alternating dumbbell curls, hold the dumbbells in the top position so the nonworking arm is curled instead of hanging. Ideal set time for T.U.T. is 40 secs or more. - Great Vid. Branching out a touch. (And maybe getting back to your roots a bit, Gym Guy.)
Take a shot when Alpha m says “here’s the deal” 😂
Mr. Jeff Cavalier told this way before 🙂
I know these 😅
Have been doing this, but I guess this video will help me doing these more effectively!
There wasn’t a ridiculous infomercial in this video, how refreshing
4:27 the goat all men need 🐐 putting in that work getting them bi’s strong 💪
Upper arms lookin good, Alpha m.
What do you mean by upper lol,how arms can not be upper
Bro Your voice, Your Face, Your Body, Your Confidence and most importantly You, You're Badass by birth ❤💯🔥
I would love to see some more of these.
Sir, thanks a lot for sharing this technique! it looks awesome! I will use it for sure Thanks and blessings
No ads? Great 👍
Needed this
I have to try that out, thanks, Aaron
The negatives time under tension makes sense
Yeah I'll try it
Thats good Alpha M, yes, weight training will keep us looking great in our later years. Keep at it!
Sounds like Alpha finally found Ryan Humiston!
17.5 inch arms here 💪🏾🤓
Bicep:
-Pinwheel curls 8-12 reps
-Preacher curls (prioritise) 8-12 reps
-Bayesian curls 12-15 reps
Tricep:
-Single arm cable Triceps pushdown 10-12 reps
-Single arm cable Overhead tricep extension (prioritise) 10-12 reps
Full range of motion even for preacher curls but don't ego lift. Eccentric must be controlled and be minimum twice as long as Concentric. Remember to eat a calorie surplus and sleep well for best gains. Also train arms minimum twice a week best early on in the workout so your fresh and not tired...Good luck brothers ❤
Damn, I wish I could afford Alpha's home gym lol
Its stolen truss
lol buying off random sellers on social media?
This is a great quality video man well done and thank you!
Best analogy I have is. Have you ever been in a tug of war. Which harder. Keeping from being pulled over the line or pulling the other team over the line. That is why eccentric or negative is most important. I refer to it as the growth move of any exercise.
Thanks, man. I've been looking to boost my arm game 💪🏼.
I feel I had a workout just by watching. I would die by the second rep
Great video! Ain't it bad tho to move your back when curling?
Im doing this right now and DAMN you can really feel it
This negative control reps is what Mike mentzer preach about.
Got the 4 sets. But what are the weights for biceps and triceps?
I can't remember the last time seeing Alpha do a exercise video.
6:34 this is how you really get huge biceps
Awesome!
Lookin good alpha! How big are those gunz 🔫 if you don't mind me asking?
Thank you.
Also known as time under tension.
Thanks Alpha, now there’ll be a bunch of teenagers in the squat rack pumping up their guns for Chad’s awesome pool party.
Especially at Planet Fitness when teens can go for free, coming this Summer.
Thumbnail Before pic: elbow turned out After pic: elbow turned in. Just saying
What can i use as a substitute for the cable machine?
Stay Hard All tge Time Kings🙌💪🙏🤝
Can you apply this negative workout style to chest? I’m 40 and chest is starting to look bad
Yes
You can do to every muscle like this
8:17 assymetruvak oushing lol
Dooooope !!!
I would think with 60 seconds of rest. The rep count would drop significantly at the 3rd or 4th set.
Gotta try these. Its all in the hips😊
Nice work
Back and shoulders gives the V. Do your pull ups and overhead presses bois
I don't have a tricep pulldown machine but I do have resistance bands. Is that goin to work? Help me right now!! asap!
yes those are fine and arguably have a better resistance profile that compliments the triceps length-tension relationship
Yeah that'll work 👍
I wonder if this works with calves?
Dr. Mike? Your presence is required.
dr mike is a clown
First non sponsered video in years
Calisthenics Is The Best Foundation In My Humble Opiñion
No sponsoring. Awesome
The 2 most basic exercises for bis and tris. No dips/chin-ups which actually get your arms strong
Should you take me there for a video together??day 1 of meet alpha
What if you don’t have access to ropes?
What tank top is that?
You’re standing in 2 different postures and flexing in the after pic with a locked out arm
After the first 4 you should be done for the day
PED’s 💊💪
👊👊👊👊👊💪
Can’t believe people still watch his videos. Last time I watched him was in high school
And yet here you are.
@@robertvondarth1730 I know, feel like such a dork
Golpe
This channel when it started used to be all about advice. Now it’s only about promoting products disguised as advice. The format: hey guys make *enter any affliction here* better! All you need to do is this and use *insert the product you’re promoting here*. I’m actually shocked this is the first video I’ve seen where he doesn’t do this.
Hung steed
Didn’t you do bodybuilding in your younger years? Shouldnt u know all this already? If u use 2 ropes on tris u get more rom than just on 1 rope
"push past my genetic potential"? yeah you gotta go bro. so cringe
It’s so painful to even watch 😭😭
BS Clickbait
First
Oh you're still around? Doing the same shtick?
Dude is like 50 years old acting 20. Go throw baseball with the kids or something lol. wtf
Hellooo from Gatlinburg TN Smoky Mountains Park...I've lost 110 lbs and need to lose 25 more ..love this!! Come say hi on my UA-cam channel Alpha!🙏💪🌄🐻🏞️
Go watch videos by Mike Mentzer and Dorian Yates…HIGH INTENSITY TRAINING.
Hi Aaron, this was a great video and I enjoyed it! I was wondering if you could do more videos like this in time? Thanks again and I look forward to seeing your future videos.
Why are you shouting? 😂Buy yourself a microphone for recording
BUT ALPHA, YOU DIDN'T TRY TO SELL US ANYTHING IN THIS VID BRO!!! YOU GOOD??? lol jk. great video man. awesome to see a video like this from you like the old days.
Need something to add a half inch somewhere else... whatca got? LOL
This guy has a video of 3 things guys shouldn’t wear and one of them was a tank top saying that it makes you look a certain way and blah blah blah and yet here he is doing the one thing he tells men of what not to do/wear in another video 🤭
I’m confused…you literally just showed how these basic exercises are supposed to be done. Nothing different or special