Build Massive Arms | Hunter and Lee Labrada
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- Опубліковано 27 кві 2016
- With coaches like Lee and Hunter Labrada, you'll get exactly what you need to add size and strength to your biceps and triceps. Here's their awesome arms workout!
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For this workout, we're going to be focusing on intensity. We're not training legs or any other huge body part, so the lifts themselves aren't really taxing. But we're going to increase the intensity by keeping the rest periods short.
We rest just as long for the other to complete the set, and then we get right back on the lift. We do this for a reason! You get more blood flow and a greater pump.
Although we're different people and are from different eras, we share some common philosophies in our training: We don't like to really lock out our movements so we can keep tension on the muscles, we like to use heavy weights and go to failure, and we like to keep our rest periods to a minimum.
Although they seem like small things, they're important and will make all the difference in your pump, and more importantly, your results.
This workout can help you build muscle, but it won't work unless you give your body enough calories to increase lean mass. Your body can't build without a surplus, so eat up for gains!
Are you ready to get started? Let's go!
| Close-Grip Bench Press |
To warm up, grab some lighter weight and knock out a warm-up set of 12-15 reps. Your hands should be lined up with the start of the knurling. Try not to lock out the joints at the top of the movement.
Whenever you're locked out, it puts the stress on the joints, not on the muscles. By keeping your joints bent, you'll keep constant stress on your triceps, which makes the exercise much harder.
We keep the weight a little lighter so we can do more reps and then get more blood into our triceps.
| EZ-Bar Skullcrusher |
We use the E-Z bar to take a little stress off of your wrists. It's really important that you keep your elbows tucked and the movement slow and controlled. If your elbows are out, you'll use your shoulders instead of your triceps and set yourself up for an injury.
| Single-Arm Cable Push-Down |
The focus of the workout is going to change a little bit now. Instead of going to failure, we focus on increasing the blood flow to the muscle and increasing the pump.
Do cable push-downs without the handle because it mimics the side triceps pose we do in competitions. You get some serious blood flow to your triceps and reinforce how to pose properly.
| Triceps Push-Down |
We want you to really exhaust the muscles during this exercise so you can get as much blood into them as you can before we move onto biceps. Turn your hands out at the end so you can get a really good contraction.
| Standing Hammer Curls |
Do these properly: keep your elbows back and curl with your hands slightly out. We want your brachialis to contract as much as possible. Although we use dumbbells, try to curl with both hands at the same time. When you get too fatigued to curl with both hands at once, switch to alternating.
| Seated Alternating Dumbbell Curls |
You get the most benefit out this exercise by doing it properly. If that means you have to lower the weight a little bit, do it. You'll get stronger in the exercise more quickly, likely stay injury-free, and it'll be a lot better for you in terms of results. Rotate your hands so they're supinated at the top of the exercise.
| Preacher Curl |
Normal preacher bench can hyperextend your elbows, which can cause injuries. So, we want to do this exercise on an incline bench. The pad of the bench actually acts as a safety stop, much like the safety bars on a squat rack.
| EZ-Bar Curls |
Keep your elbows back and really squeeze at the top. You want to feel the contraction when your biceps are at the peak of the exercise. It will make a world of difference in your pump and the soreness you'll feel in the days after the workout.
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What a super nice kid and so full of knowledge. Great ambassador for the sport of bodybuilding.
He speaks intelligently yet approachably, I like him.
mad respect, I'd love his knowledge, pay good money for it
Knowledge? All I heard was broscience. No wonder why I see people in the gym doing tons of isolation bullshit with no results whatsoever. Broscience everywhere.
Napoleon, premier Churchill, gen. Patton :Polish boys the most strong, brave! !-gen. Rozwadowski, gen. Pulaski, gen. Kościuszko
Can you explain why its broscience? Do you have an example instead of saying its wrong?
it's nice to see father and son together in the gym :)
his dad looks so proud of him!!
Tomi 888 yeah so adorable
The way he looks at him
He should be more proud now that he's going straight to the Olympia in Orlando 17 December
How calm and humble Hunter sounds. You can clearly see his good upbringing. You've succeeded the duty of a father Lee. kudos to you.
Jbh.
I'm just happy to see a father and son working out together. What a beautiful thing. I would love to do this with my children in the years to come. 🤗
I watched this november 29th, 2020.... it’s crazy yo see how far Hunter has come. To be so young he’s so thorough and eloquent in his approach. Much respect
Close bench prese 4x12-10
Ez bar skull crusher 4x12-10
Single arm cable push down 3x12-10.
Rope push downs 3x15-20
Standing hammer cur 4x12-10
Incline bicep cur 3x10
Preacher incline curl 3x10-12
Ez bar curl 3x10-12
Christian martinez cheers m8
Thanks m8
thanks
It's seated alternate bicep curl not incline
Bless you
He looks so different now literally twice the size now
And ALOT more vascular
Thrice
💉💉
Face looks quite different, too
its like a different person wtf
Lee still looks fantastic! I followed his career and looked up to him. I followed his training principles and they work, i'm 52 yrs old now and I still work out the Labrada way. I wish Hunter all the best and maybe he can go one better than the old man
Yup Lee Labrada was my idol when I was a teenager. Best symmetry and definitions. Muscle and fitness magazines was my only training manual.
hunter is damn knowledgable! knows his shit
Awesome duo. Can't believe this is only 4 years ago, Hunter has come along massively, in every sense of the word, best of luck to you brother.
Humble guy. Really respect him and his family.
You have to admire Hunter's willingness to help out others
jhb3043 willingness? You mean enthusiasm. If you admire that he's willing to help I hope to God that you are willing to help people. If you aren't even willing to help people that's just fucked, and if so- screw you. What's awesome is his genuine enthusiasm and love for helping others. Btw, lol, if you agree with what I'm saying and simply just didn't choose the best word then I apologize, I was just under the impression that since you were impressed with the fact that he was willing to help as you put it, that you weren't or aren't willing to help people, which would be awful. Either way, this is an awesome video, cool to see father and son making gains getting along so well etc
Father and Son goals!
Love the relationship Lee and Hunter have. I almost envy you guys. Nice vid
Great
great to see how much progress hunter did till now
Very smart and dedicated guy love the fact that he knows everything about bodybuilding and how to use the muscle properly and not to train them if their sore keep up the good work Hunter I respect you
Can’t believe this dude just got 4th at Olympia. Crazy going back and watching this now
I bought a Lee Lebrada video back in the 1990's and he had been my inspiration ever since. I still have that video. Lee is my absolute hero when it comes to my training. So great to see him still in awesome condition.
very humble and gentle instructor
All I can say is wow. Probably the best arm workout ive come across, all the info and workouts explained with honesty and hard work and no ego. Can't wait for arm day cheers lads
Lee is a champion, and very articulate, easy to learn from. Of all the body builders I enjoy his commentary the most.
I love his humility and the fact that father and son doing something they love together.
Lee Labrada is such a smart guy!
to my both dear brothers i am from North Iraq am kurdish just been working out for a year and i was shock seen you both like that and i loved the way you mentioned helping others i just wanna thanking you for your kindness GOD bless.
This kid has the right mentality. Keep getting after it my friend. You’re an inspiration.
What a great dad and son relationship
I'm not a body builder I just started getting into weight training to get fit, but every time I look up videos, it's the Labradas who's workouts always feel the best for me.
I am following this exercises for arms couple months and need to say that the difference is serious.Started to grow again, good pump and serious gain.My son is 16 years old and he tried too and feel very good during and after the workout.
Thank you!
Stay safe and God bless you all!
Dude seems humble I dig that. I like the emphasis on keeping the elbows back.
Humble and knowledgeable. Love Hunter & Lee. Labrada products never failed.
Very humble and decent athlete indeed and puts in the information with ease and precision..
What a great guy 💯 more people like him are needed in this world.
you guys have changed. everything for me. included the way I look. big fan. keep doing your stuff.
love this so much! Hunter keep up the great work, one of the best coaches I've ever had the privilege to watch. wish you all the best. great channel as well!
tried this today and i got a realy nice pump in my arms. great video and workouts!
Great video, two very down to earth guys quietly getting on with being the best they can be, very refreshing!
you guys are awesome!! this was fantastic to watch!!
Tried out this exact workout last night after watching this video - OUTSTANDING! Watched a few more from Hunter - really likable guy....
Awesome guys....glad to see you are still at it Lee!
6 weeks ago I completely replaced my old routines with all of Hunter's workouts for chest, back, arms, shoulders and legs and I can say I've had major improvements over the past 6 weeks. I highly recommend giving all of his workouts a try.
You guys are the best....
Hunter you are an amazing guy and the way you explain things, is just amazing. Lee your thoughts make me motivated....
Hats off to this duooo...
I remember Lee from back in the day in the 80's and he still looks amazing!! The old schoolers way of building that body always works!! Inspiring!!
love the way you explain how to work the muscle and dont get injure. gonna put this work out on my list
Couple of legends right there, inspirational.
What a great father and son ! Hunter is a beast, plus he is very smart and down to earth ! Wish you all the best man
thanks to some test, Realize he is not natural
Best father-dad relationship i've ever seen keep going guys
What a genuine guy
You guys are awesome, keep up the good work Hunter
Love to see you guys working out together. My 15-year-old and I are now working out together. It's the best.
what a pleasure to watch the two of them train together - brought a smile to my face watching the workouts -- and how much respect they have for each other: truly inspirational. best of luck on the road ahead hunter!!!
p.s. hunter, your dad was one of my idols as a young man - i grew up as a teenager in the labrada/haney era... all of them consummate gentlemen and true ambassadors of the sport.
Beautiful job. Congratulations! Hunter
Who's watching after Tampa?
really like this guy. he's not cocky or tuff, he's just really nice.
This has made my arms thicker and stronger! Thanks
Just discovered Hunter's videos: seems like a great guy with some excellent knowledge & experience to share (Lee still looks awesome). Thanks!
awesome father and son bonding, dad should be very proud
AWESOME WORKOUT PLAN, Thank You For Your Great Mission To Bodybuilding.
Lee is still in incredible shape! Well done.
Excited to try this! Hunter is excellent at explaining form! I have put on major size in my shoulders from his shoulder video!
Bigger and better for sure! you both are an inspiration. keep up the GAINZ
Love how close they are!
me and my dad went to mcdonalds and stuffed our faces with burgers chips and coke.
McDonald's doesn't sell chips.
ThatKidBryan yes the do...its called vegetable oil sticks
ThatKidBryan hes british
yes we dont call them fries
Anglais et francais please
Woah!... Lee looking great... over 20 yrs since I saw him on a magazine... a true dedication example.
Awesome video guys! Much more of this for all body parts please & thank-you!
the mass with class Lee Labrada can still walk on stage and blow away his competition, he looks fantastic.
Great job, gentlemen.
Love the approach and the knowledge you shared.
Thank you.
Great video man, for you to be so young and in shape you have a bright future ahead of you.
Best exercise, crazy pumps, great results i tried this yesterday and my arms still sore you guys are the best....
Great Advice,and continued ideas. GREAT !!!!
Admirable. Such decent and genuine Men.
Man, did the bicep part of this work out today & man, best bicep workout I've had in a while. Good stuff!! 💪🏽💪🏽💪🏽
both great speakers and very helpful tips throughout the vid
Trying this workout tomorrow! Can't wait
Absolutely love your workout plans man, thanks 💪
gonna try it this saturday, thanks for the great vid guys!!
Seems to be a great workout... Will definitely try this out. And nice to see father & son together. 👍
Very inspiring video. Labrada is a big name to live up to.
Lee Labrada is one of my all-time favorites. Hunter is in excellent hands.
what a great job showing the correct way to build bicep and tricep, love the whole video your both an insperstion
Great relationship they have to make gains
Two champions, father and son. God bless you.
Great guys here wonderful knowledge, attitude, and work ethic.
Love your attitude Hunter, keep up the hard work brutha you'll exceed all you goals! Blessings
Yess another video from Hunter...keep em coming \m/
Such good blokes! Makes me feel good to watch them! 😃
Love your videos, man. Excellent information and proper form.
What a bunch of studs!! Good work!
I am impressed with Hunter's knowledge WOW
Way to crush it guys! Lee @56 awesome. Im still crushing at 61. Fountain of youth!
Thanks for the video! I will implement this routine in my training!
Love this work out great pump and results. Hunter and Lee are great ambassadors for the sport of bodybuilding 💪
nice workout... tried it today.. felt d pump which i was not feeling from a long time... thanks guys
Did you ever see a dad look more proud of his son? Two real nice guys.
iv been doing this workout & its great , thanks guys !
Very positive. great information, if there still sore don't train them. Took me a decade to figure this out. Proper rest and diet it the key. Its counter intuitive.
thanks for the advice. Had a very good pump yesturday! keep up the great work
A great workout with brother and uncle Lee, definitely gonna try this.
Awesome..Nice to see the true pain side of working arms..great job guys
I really like your videos because you explain alot what is being done and why.