Ik a way to also get buffed out arms first you need a room all to your self then get a phone and then lock the door and if your a righty or lefty and keep doing this exercise for a couple of months and it should work well for one of your arms depends if you prefer both or one of your arms to get buffered
I’m glad I learned by myself not to do things like this a while ago. Wasted over an entire week not being able to train at all just waiting for my dead arms to recover. The recovery time definitely outweighs any kind of benefit you would get from this.
I wonder if it would translate to do 25 dumbbell presses, flip to pushups, and back again or something like that... Im just curious if the hypertrophy would do similar in other body parts... Maybe back/chest light weight high reps.... something like that
To elicit hypertrophy you need to do slow controlled eccentrics. The "feeder" workout is basically focusing on the concentrics. It gets the blood pumping into the muscles and the more blood pumping into the muscles the faster your muscles will recover. And the pump you get will be insane! "You gotta confuse the muscles". Basically mixing it up with low volume high weight and high volume with lower weight. Eccentric and concentric training.
It takes more than 2 weeks ☠️ , also u aint ever gonna get arms his size cuz he loaded a shit ton of tren. You can get pretty close though if you actually tried. Ur arms would only be about 10 inches off.
This pump is amazing and therapeutic it also best when done in the morning it gets you all woken up and you feel alive and feel like you have body armor it's insane it makes you productive instead of lazy!!💯give this a go during summer break
So glad to see so many folks on this forum who understand that this routine will affect enhanced and natties very differently. Mike Mentzer would be proud 👏
I thought 15 reps was pushing it 😂 obviously I need to let go of my mental limitations. It's sad Rich passed away, he probably felt pressure to seem healthy meanwhile he was in organ failure and rough shape due to most likely bad supplements intake and idk some artificial stuff. Doesn't make him a bad person, in fact he was an inspiration to tons of people and seemed like a solid dude. Everyone should learn from the loss of a really positive person and pay attention to what you put in your body.
@@Trashcankicker.You're spitting fax but the commenter is as well, not to be jealous, but their legs just don't seem as muscular compared to the rest of the body
This is the case only if you don't focus on the targeted muscle while squeezing the DB as much as you can while counting the reps. This system is a mixture of the Light Dumbbell System and the Nucleus Overload System.
it’s not good for hypertrophy or strength if that’s your goal only thing this’ll do is increase inflammation and give you a pump better off just sticking to the regular stuff no need to reinvent the wheel
Doesn’t work for Nattys let me explain why. If you’re on steroids like growth hormones (which almost all bbs take), you can grow muscles by pumping each muscle group up. This will increase blood flow through the muscles and stimulate growth. As a natty however you can only build muscle by causing damage to your muscle fibres. High rep low weight excercises don’t damage muscle fibres, but rather fatigue them.
@@_Kronos_quit consuming these garbage nonsense videos for your lifting knowledge. watch real informative channels like natural hypertrophy who teach you how to program. these nonsense fitness videos are like fast food. they are appealing but contain no significant nutritional value to your lifting journey
*PLEASE DON'T TRY THIS!* I tried it before. It's bullshit. Only got poor results. My arms never grew, and my workouts eventually started to suffer. My wrist and elbow tendons were constantly sore and my arm muscles were always exhausted. I've since learned from Rich's friends and lovers that Rich didn't actually do this either. Or that if he ever did, he stopped shortly into it. They advised everyone to not actually implement this into their routine because: A. You'll need hella PEDs to recover from it B. Rich had silicone implants in his arms so it would've been impossible for him to determine if any of it actually worked His female lovers all said Rich had sleeping problems and would spend the last few hours of each night getting wasted in order to fall asleep, and that doing any kind of aerobic exercise before bed would've only escalated his pulse to keep him awake longer. In my own personal analysis, this whole "routine" is likely just a bullshit cover story he concocted to hopefully explain his silicone implants and excessive PED use
Remember Rich was enhanced, those routines produce much different results if you’re a natural trying to build muscle. Your central nervous system will not recover for weeks, you’ll be weak, lethargic mentally and physically doing workouts like Rich suggests.
You cannot make absolute statements like this. Recovery, even for naturals, is individualistic. Many naturals have very high muscular endurance, slow twitch muscle fiber dominance and recover well. Think about an experienced rock climber or calisthenic enthusiast. Also overtime a natural can become work adapted to this with progressive overload. Naturals can simply start with less reps and progress to more over the course of days or weeks.
I’m not a regularly exercising guy, but when I am in a cycle of better fitness, I find that low weight high wrap, pump routines like this. Help me recover from my high intensity, shorter workouts. It’s a balance man and you got to know your body through experimentation. I wouldn’t exactly say I hit 450 reps when I do this kind of stuff but I’m probably looking at upwards of 300 tops.
@@joecarroll6483isn't progressive overload doing more weight and/or higher reps to near failure it failure... Like 2 sides to the same coin... Obviously, the lower weight will do better for strength in the long run because if the fibers, but i always thought they were just different methods. I kind of mix the 2 at times
@@yungsavage3554 obviously first 2 days I felt it was a pump. But no. Doing it consistently got me about a 2 inch increase on my arms. After a week of not doing it.
This is for STERIOD USERS...He even said that a natural workout is a different workout (4-6 sets of 10 max weight with no more then 60 seconds rest in between each set 3X a week)
I recently broke my wrist, and im on the road to getting my arm as strong as before. I successfully completed 50 reps. It aint much, but it's a huge advancement for me :]
You don't need 100 reps. That means you. Just wasted your time on ninety reps before you start pumping the last ten!!! The menzer brothers believed in heavyweights !! you are doing Cardio X pro boxer founder of boxing VS UFC and best fight predictor of all times Rocky the Eastern assassin Esterline. If Arnold tells you how to train, believe me, he will tell you the wrong way. 100% on purpose. Ask Lou ferigno
Hi reps just pumps blood into the muscle, low heavy reps is what counts for growth. Maybe it’s good to combine the two. Like 50 light weight reps followed by 1 or 2 sets 4-6 reps at 80-90% max weight…hmm
@@2Interviews the idea is to cause a stimulation in the muscle, a reason for them to grow, as long as their is light weight the muscle won’t feel the need to grow since there is no stimulus. Only when lifting heavy and shocking the muscle will it grow to meet the needs of the lifter.
Em yeah no doubt a pump good luck sleeping tho with that pump 😂. Do not do this before sleep do it every morning on an empty stomach then after 3 hours break your fast thank me later ! Oh half the volume as well 😂
For those of you dying or have physical jobs, this is what I did . 200 hundred reps, 100 skull crushers, 50 bicep curls and 50 hammer curls. I did this for 6 months straight, 18 to 19 inch arms. And I used 15lbs dumbbells.
Minimal rest??? I’m sorry, but you’re gonna be all gas and no strength. But if you wanna bulk to look good. Fine by me!!! But those who wanna build strength. Do insane maximum intense Isometric workouts with low repetitions and long rest. Youll gain little mass, but insane strength!!!
Rich looks like thanos
He his Thanos just with a bigger D
Looked*
GOT DAMIT
Because he is
Doing what he did ended up killing him early .
I would love it if you guys made more fitness videos alongside the usual food reviews.
Fr
Just make sure not to listen to any of his advice
Tren sandwich and anabole wings
@Gabriel Green piana himself said " forewarned over time this will cause damage! ""
I been saying this, intensity over form if you wanna be ripped
If you work the next day, do only half. 50/30 @10lb
📠Fax 😂
If you look back Eugene Sandow recommended a similar daily protocol for a lightweight full-body workout.
Indeed. Like Professor Attila by the way.
@samuelutshudiema7874 Yes! Professor Attila, Sandow's mentor, & the light dumbell system.
You know your stuff!!!
"Nothing new under the sun", right.
Bro you gotta do full movements at some point though right?
Fuck man, two of these sets got my arms exhausted.
Means I got to do it more.
it’s like running a mile with your arms
This is definitely my most painful workout yet, normally I just go easy on myself because I am really skinny and don’t have much strength
How long have you done this routine?
You were strong already, so I’m wondering what this actually added to you
I doubt this actually build any muscle. It probably just give you a really good pump which could some what help your recovery
this shit KILLED my triceps
Ik a way to also get buffed out arms first you need a room all to your self then get a phone and then lock the door and if your a righty or lefty and keep doing this exercise for a couple of months and it should work well for one of your arms depends if you prefer both or one of your arms to get buffered
I think he said 15 lbs
Yeah
That pump is wild
He actually said 20lb not 10
I like to add 2 or 3 sets of lateral raises into that
High reps are completely useless for building muscles.
I admit that pump feels great, but neurological response is what really matters.
It’s supposed to be 15lbs dumbbells
I’m glad I learned by myself not to do things like this a while ago. Wasted over an entire week not being able to train at all just waiting for my dead arms to recover. The recovery time definitely outweighs any kind of benefit you would get from this.
I felt it on my biceps not my triceps, am I doing it wrong?
But work on your shoulder mobility. You dont wanna be some stubby dude that can't raise his hands above his head. But over all 100% recommend.
I wonder if it would translate to do 25 dumbbell presses, flip to pushups, and back again or something like that... Im just curious if the hypertrophy would do similar in other body parts... Maybe back/chest light weight high reps.... something like that
I totally overestimated myself, I couldn’t even do 10lbs skull crushers
That’s why you do these, helps get your strength so you can
Do half and build up
Weak ass
@@Mr_pea_manxdEverbody starts out at their own pace ngl. I’m in my teen years n I can do 40 pounds but I don’t laugh at people bc they can’t do 10
@@I-keddo2you can do 100 reps with 40 pounds?
The key is to not rest in tween sets. Suffer for 10 mins and see results fast!
Thanks!
I just did 1 set of 100 skull crushers and 60 hammer furls , holy shit. 3 of these sets brfore bed would give you a good nights sleep
To elicit hypertrophy you need to do slow controlled eccentrics. The "feeder" workout is basically focusing on the concentrics. It gets the blood pumping into the muscles and the more blood pumping into the muscles the faster your muscles will recover. And the pump you get will be insane! "You gotta confuse the muscles". Basically mixing it up with low volume high weight and high volume with lower weight. Eccentric and concentric training.
FYI it 480 reps total 😅
I kept re adding like idk if I misheard but the math ain’t mathing lol
LOL....Math wasn't mathing for me either😅😅😅
100x3 Skull Crushers
60×3 Hammer Curls
300+180=480 total reps
I agree.
Well I’m glad I’m not the only one😂
@@FIRE-WOODyeah same 😂
I sometimes forget how absolutely ripped these guys are and then I see videos like this lol
Fr Iike you always see blatant guys arms but not when he flexes
Steroids help
Remember, You always got 5 more reps ..
He said 15 pounds
You guys have insane arms
Roids.
@@COFFEEVIGOROUSExcuses. You can get these arms with a good diet, good protein intake, caloric surplus, and lifting heavy weights.
@@COFFEEVIGOROUS”Roids” is another way of saying you’re jealous and you probably don’t even workout
Tren even
@@COFFEEVIGOROUS you realize this is possible without roids right?
I did this shit and y’all ain’t playing bro that shit was CRAZY
Did your Arms hurt the next day???
@@CPLJimmy-bh9kc they didn’t hurt bad but they were def sore
@@hunterburnsed8623 I'm Sore right now from today's workout. Have a good night.
FYI just bc the muscle hurts after doesn’t mean it will grow
Just did it my first night and it’s no joke. I was burning after the first set. Can’t wait to make this part of my nighttime routine.
I did this but forgot the tren, test, and dbol. My arms took 2 weeks to recover so I missed training everything but legs for 2 weeks.
😂😂😂😂😂😂😂😂
Excuses
It takes more than 2 weeks ☠️ , also u aint ever gonna get arms his size cuz he loaded a shit ton of tren. You can get pretty close though if you actually tried. Ur arms would only be about 10 inches off.
@@meeyum5227 it’s a joke you helmet
@@meeyum5227bro it was a joke 😂😂😂😂
This pump is amazing and therapeutic it also best when done in the morning it gets you all woken up and you feel alive and feel like you have body armor it's insane it makes you productive instead of lazy!!💯give this a go during summer break
Welp, time to take time off work after doing this at night 😂
Just did this workout tonight, finished about half an hour ago and I'm extremely impressed with the immediate results. Better than your average pump.
Get Off the floor, you can lie down on a bench. This will Shock the Crap out of your arms, I bet.
I'ma do this workout at least once in memory of Rich rip
It’s actually 15lbs. But imma start with 10
Amen, startin with one set too myself
I start this past Sunday so ima see how this goes and I’m starting with 15 pounds 💪🏼
1 set for the first week , then see how I feel
Listen to your body do what works for you and work your way up eat plenty of protein
That's what I thought as well 15lbs.
So glad to see so many folks on this forum who understand that this routine will affect enhanced and natties very differently. Mike Mentzer would be proud 👏
I thought 15 reps was pushing it 😂 obviously I need to let go of my mental limitations.
It's sad Rich passed away, he probably felt pressure to seem healthy meanwhile he was in organ failure and rough shape due to most likely bad supplements intake and idk some artificial stuff. Doesn't make him a bad person, in fact he was an inspiration to tons of people and seemed like a solid dude. Everyone should learn from the loss of a really positive person and pay attention to what you put in your body.
15 lbs dumbbells**
You’re accurate but I’ve done it for a week and I need 10’s 😂
@@davidchipman8730same here. There’s no way I’m doing 3x100 with 15’s, that’s going to take time to build up to lol
He said 10's on purpose.
I love quick weight workouts just before bed. They help me calm down.
Rich knew his stuff. Too many think you gotta go heavy to build muscle. Nope you gotta get the blood into the muscle & tear it down then eat.
Bro skips leg day 💀
There’s always that one guy who talks about legs when he sees another man with a great physique. Envious at its finest .
@@Trashcankicker. People put others down to make themselves feel better
@@stfu069 especially when they don’t even lift and they look like melted fat lards . Haha
Maybe they dont care ?
@@Trashcankicker.You're spitting fax but the commenter is as well, not to be jealous, but their legs just don't seem as muscular compared to the rest of the body
I've tried this before problem is you can't sleep properly because of the pump and adrenaline 😂
Don’t worry sleep is overrated. What’s more important big arms or sleep? Yeah, that’s what I thought. 💪🏼👈🏻
@@harryangel4822 Sleep is one of the main factors of getting big arms ion know what you talk about
Need to shower immediately after the workout. Going to need to because you'll be sweating like crazy. Then you'll sleep fine.
RP was the first guy i heard preaching stop with the garbage sups and eat real food. Also one of the first to talk about PED's openly
This is the type of exercise that i would love to do at first but would get super boring on a daily basis.
Which is why you switch it up
This is the case only if you don't focus on the targeted muscle while squeezing the DB as much as you can while counting the reps. This system is a mixture of the Light Dumbbell System and the Nucleus Overload System.
Amen❤❤🎉🎉😊😊😊
I'll try this tomorrow
Good luck
@@gamegirlsbloggergirl7400 thx 🥶
I just joined gym 1 week ago
@@BatteryDude_01 🤝💪
@@Mozzhiato ye 💪
it’s not good for hypertrophy or strength if that’s your goal
only thing this’ll do is increase inflammation and give you a pump
better off just sticking to the regular stuff
no need to reinvent the wheel
Doesn’t work for Nattys let me explain why. If you’re on steroids like growth hormones (which almost all bbs take), you can grow muscles by pumping each muscle group up. This will increase blood flow through the muscles and stimulate growth. As a natty however you can only build muscle by causing damage to your muscle fibres. High rep low weight excercises don’t damage muscle fibres, but rather fatigue them.
@@_Kronos_ high weights with a rep range of 6-12. you should do every set to muscle failure
@@_Kronos_quit consuming these garbage nonsense videos for your lifting knowledge. watch real informative channels like natural hypertrophy who teach you how to program. these nonsense fitness videos are like fast food. they are appealing but contain no significant nutritional value to your lifting journey
Indeed👍 Mike Mentzer would be proud of you, good Sir👏
@DeleteTheTalmudexactly
@DeleteTheTalmud Ideal range for hypertrophy is between 6-12 reps. Doing less results in more strength and doing more improves muscle condition.
Holy fck this has my arms pumped like crazy
*PLEASE DON'T TRY THIS!*
I tried it before. It's bullshit. Only got poor results. My arms never grew, and my workouts eventually started to suffer. My wrist and elbow tendons were constantly sore and my arm muscles were always exhausted. I've since learned from Rich's friends and lovers that Rich didn't actually do this either. Or that if he ever did, he stopped shortly into it.
They advised everyone to not actually implement this into their routine because:
A. You'll need hella PEDs to recover from it
B. Rich had silicone implants in his arms so it would've been impossible for him to determine if any of it actually worked
His female lovers all said Rich had sleeping problems and would spend the last few hours of each night getting wasted in order to fall asleep, and that doing any kind of aerobic exercise before bed would've only escalated his pulse to keep him awake longer.
In my own personal analysis, this whole "routine" is likely just a bullshit cover story he concocted to hopefully explain his silicone implants and excessive PED use
Love this. I injured myself lifting heavy. I need a good light weight, high rep workout.
Remember Rich was enhanced, those routines produce much different results if you’re a natural trying to build muscle.
Your central nervous system will not recover for weeks, you’ll be weak, lethargic mentally and physically doing workouts like Rich suggests.
Exactly
You cannot make absolute statements like this. Recovery, even for naturals, is individualistic. Many naturals have very high muscular endurance, slow twitch muscle fiber dominance and recover well. Think about an experienced rock climber or calisthenic enthusiast. Also overtime a natural can become work adapted to this with progressive overload.
Naturals can simply start with less reps and progress to more over the course of days or weeks.
I’m not a regularly exercising guy, but when I am in a cycle of better fitness, I find that low weight high wrap, pump routines like this. Help me recover from my high intensity, shorter workouts. It’s a balance man and you got to know your body through experimentation. I wouldn’t exactly say I hit 450 reps when I do this kind of stuff but I’m probably looking at upwards of 300 tops.
Right? These workouts are more just attention grabbers then they are actual practical workouts. 8 hour arm blaster to add an inch in 24 hours? Nope.
Bingo👍
Great pump! Joints are falling apart.. but the gains!
fxck yea.XD No worries keep pumping bra
5 lb dumbells for female?
you're supposed to use 15's
It’s 480.
It’s 480 reps 😒
Rich curled gallon jugs full HGH, that's where his muscles come from.
That's not to take away that the exercises can still work.
@Rude_Boi True lifting weights is all kinds of good.
@@Rude_Boi progressive overload and training close to failure is how you build muscle not sets of 100 reps 😂
@joecarroll6483 I didn't say that's how you build muscle. I said that the exercises "can work."
@@joecarroll6483isn't progressive overload doing more weight and/or higher reps to near failure it failure... Like 2 sides to the same coin... Obviously, the lower weight will do better for strength in the long run because if the fibers, but i always thought they were just different methods. I kind of mix the 2 at times
I recommend start with 10lbs. Great workout! Just started it 4 days ago and been feeling good so far. Definitely the meanest arm pump I've ever had. 💪
Was it just a pump or did it stay
@@yungsavage3554 obviously first 2 days I felt it was a pump. But no. Doing it consistently got me about a 2 inch increase on my arms. After a week of not doing it.
@@kevinorantes9288any update ?
Cardio baby😂🎉
Only useful if you're on roids
Wtf shoes you wear?!?!?!
it works been doing it for a year my triceps are thick asf
Johnny never broke again 🎉💥💥
Doing this for 3 weeks now, amazing!! Never could gain arm size before, thanks Brotha!!
How’s it going?
I'ma get a set of some dumbbells for home and try this every night, wish me luckk
Is it good for shoulder growth too?
@@GabrielCáceres3 it helps a little bit
@axelsb08, so since 1 month, any improvements?
Happy new year!
Wait, so if I do 450 reps I will get blood flow into my arms? That’s madness
“GOOOOOOD F!!! Morning!!!!! GOD DAMN IT!!!” 😂 loved saying his quote
I love working out in loafers😂
The key to getting bigger overnight is the copious amount of steroids Rich did on a daily basis.
His best workouts were ALL the 💉 💉 💉 💉 💉...
He used 15
What’s your point? He probably did 500 on bench, doesn’t mean everybody gotta do 500
ts so painful on the tris
All you need is 10 pound dumbbells & 500mg weekly doses of 3 different steroids (satirical purposes only)
Honestly this gives a crazy pump
Still do it to this day
I need to try also😅
This is for STERIOD USERS...He even said that a natural workout is a different workout (4-6 sets of 10 max weight with no more then 60 seconds rest in between each set 3X a week)
Might as well call this workout the tennis elbow speed run
the good thing with weight training is that you strengthen the tendons as well so you wont get tennis elbow
@@georgedufosee7326you sure??? It’s called rsi repetitive strain injury
Yeah I got tennis elbow and golfers elbow at the same time fml
So Im not alone. Tennis elbow!
I recently broke my wrist, and im on the road to getting my arm as strong as before. I successfully completed 50 reps. It aint much, but it's a huge advancement for me :]
He said 15lb dumbells though if you want to do exactly what he said - to who it may concern
What in the 3rd grade Math Are You Doin'?! You Must have Crushed Your Skull. That adds Up to 480 reps, Sir..
These boys yolked af
Kinda scared of the skull crushers just cuz I feel like I might… well you know. The name haha.
But I might just start with 5 pounds first
And 3500 mg of test per day
You don't need 100 reps. That means you.
Just wasted your time on ninety reps before you start pumping the last ten!!! The menzer brothers believed in heavyweights !! you are doing Cardio X pro boxer founder of boxing VS UFC and best fight predictor of all times Rocky the Eastern assassin Esterline. If Arnold tells you how to train, believe me, he will tell you the wrong way. 100% on purpose. Ask Lou ferigno
Rich said 15 pounds but everyone should start out whatever they’re comfy with also some tren wouldn’t hurt
Now try doing this doing more than quarter reps 🤣
Bros math is off 100x3=300 60x3=180+300=480 just saying shit it a insane workout either way
Been doing this for 3 years since I saw his video 👌🏻 rip
Gotta give the W to shaq
I've been doing this, but out of necessity. I can only work out at the end of the day, and I only have light weights.
That's just pure Bro-Science at best.
But did you try his gear cycle??
I've done this with the bench press and doing just the 45 lb bar 150 times then skull crushers with the bar about 50 reps.
Hi reps just pumps blood into the muscle, low heavy reps is what counts for growth. Maybe it’s good to combine the two. Like 50 light weight reps followed by 1 or 2 sets 4-6 reps at 80-90% max weight…hmm
Can you explain more on growth, so light weight and a lot of reps give you growth
@@2Interviews the idea is to cause a stimulation in the muscle, a reason for them to grow, as long as their is light weight the muscle won’t feel the need to grow since there is no stimulus. Only when lifting heavy and shocking the muscle will it grow to meet the needs of the lifter.
Em yeah no doubt a pump good luck sleeping tho with that pump 😂. Do not do this before sleep do it every morning on an empty stomach then after 3 hours break your fast thank me later ! Oh half the volume as well 😂
For those of you dying or have physical jobs, this is what I did . 200 hundred reps, 100 skull crushers, 50 bicep curls and 50 hammer curls. I did this for 6 months straight, 18 to 19 inch arms. And I used 15lbs dumbbells.
Don’t forget the STEROIDS
I’ve been doing it about 2 weeks now on top of my other workouts. My arms look jacked constantly now. Totally recommend
Everyday? When?
Minimal rest??? I’m sorry, but you’re gonna be all gas and no strength. But if you wanna bulk to look good. Fine by me!!! But those who wanna build strength. Do insane maximum intense Isometric workouts with low repetitions and long rest. Youll gain little mass, but insane strength!!!