Ryan I just want to say thank you for your to the point videos, they make more sense than anything else I've watched. I've been training decently heavy for about 10 years now. I put down the heavy weights and went for more volume like you said and I have seen more results in the past 2 months then in the past 2 years. And a plus, my joints aren't killing me anymore
This is amazing. Thanks for sharing. I’m usually the heavy lifting type of person. 6-8 reps, 4 sets on the same machine, 3 different exercises for the same muscle group. I want to grow but not sure if I should keep the same reps or also drop the weight and maybe do 10-15 reps? Any suggestions
I'll never have 19 inch arms. Probably never have 16 inch arms. But Ryan's methods are definitely helping me grow. Tried the garage gym program last year but was too much for a 64 YO Natty guy. By the 3rd week I was so wiped out I had to stop. Knowing that I can't recover as fast as a young or assisted lifter, I decided to try something different. With the PPL Program I do legs on Monday, Push Wednesday and Pull Friday. A week of recovery for each body part. This turned the 30-day into a 2-month. I have 1 week to go and I don't think I've ever looked better. Triceps are bigger no question, biceps fuller, my shirts are tighter around my shoulders and arms. Just visited a buddy I hadn't seen in 2 months and he was amazed at the difference. When you see guys on here claiming this only works for steroid users, that tells me they haven't tried it and possibly don't know how to train hard. I never did when I was younger. Like Ryan, the old heavy compound movements did make me stronger but never really made me look the way I want to. And now I don't want to risk injury using heavy weights. I love these workouts and always look forward to the next one. Give it a try. Take longer recovery periods if needed and get after it.
00:01 Learn how to grow 19-inch arms with sets and reps! 00:29 Give arms their own training day 00:57 Importance of volume for muscle growth 01:24 Adjust range, weight, and tempo to create effective muscle connection 01:49 Focus on instant muscle activation and limit rest 02:21 Superset workouts with at least 20 sets to accumulate volume 02:52 Alternating between tricep and bicep exercises with different grips and angles. 03:32 Maximize exercise benefits
I started training like Ryan and now damn-it I'm talking like him. I be in the gym going, "My delts are getting involved. I just didn't feel the connection in this set."
Hey Ryan, watched this last night completed it this morning and for the first time in I don’t know how long my arms are actually sore. Thanks for the no-nonsense approach to your videos, always a great help.
Best tip for biceps I ever heard was from this man, stop trying to move the weight when you curl but instead focus on flexing your biceps so hard the weight moves on its own.
@@9999-k9q helps keep the MMC so you're not just going through the motions engaging muscles you're not trying to hit and using momentum where you should be using strength. Different strokes for different folks.
I do a PPL...I bought the garage program...I don't follow it to the T but I incorporate it into my workouts. At 64 and only lifting for 6 months, I've lost fat and gained lean muscle...this guy is awesome
I didnt like this guy at first but i kept watching his videos because he was saying things that contradicted what 90% of these kind of videos tell you. He grew on me so i bought the PPL program. It makes it feel like the last 2 years i wasnt even working out. Im 3 weeks in and already am seeing gains. Ive never pushed myslef this hard and i think that that is really what this program is all about.
@@DMobley232 I do 4 supersets just as Ryan outlined. My first superset is usually reps of 15 or until failure depending on the weight. I strive for progressive overload so reps are usually fewer right after a weight incease as I grow accustomed to the higher weight. I like to perform dropsets on the final superset too.
I did this workout this morning and it was straight from the pits of hell. Got to the incline curls and had to switch to 15's because my arms were so blasted but I still felt the same connection with the lower weight. definitely a good arm workout. Hurts like hell though.
It is good to know there are Ryan's out there somewhere. Fellows like him bring a certain sense of normal to the truly abnormal desire to push and punish your own body daily. Thanks bud
This morning i saw this And after office i started to performed the exercises as you told... My arms are still screaming and they are pumped like ... Ya know.. 😊 I started my rigim 11 months ago but this evening i felt satisfied n happy.. normally i choose lighter weight to perform the supersets but feel so good that i think i will listen to your words... Thanks a lot
People on “gear” work 3 times harder than people who aren’t! I’d love to know the fat/muscle ratio on your arms! You a guy who wears a cut off to the gym thinking you’re huge because you’re 65% body fat?
Did the same..inspite being old..used light weights too...and just one high intensity session a week...Same for Triceps.. Did tear my right bicep slipping my grip on a Hammer Strength Preacher...Which f**king hurts with 18inch guns...(19inch when pumped up.,😉) Zero drugs..zero supplements...Abit of graft and with good iso arm machines...
This guy is great fun, but also offers some of the best advice I have ever heard. I have trained on and off for over 20 years and I think I have tried every different programme, but Ryan is the man the Muscle Guru as Thin Lizzy should have sung.......At 60 years old I am growing more than I ever did before, just wish I had found this guy sooner. Big Thanks Ryan from England
Now switched to 5 days a week, 1hr before work each weekday. Wednesday is now arm day and done this workout this morning after some plyometric work. Been gymin it for nearly 18 years and I've never seen my arms blow up like they did this morning..... Key points for me: 1. The high reps hit different when focused on the connection. (We could all rep 20, but 20 with connection is different). 2. Own arm day. I've now wondering why I've never done it this way given the significance we place on the guns. 3. I blitzed through this without much rest, again, wondering why I previously waited out the usual 1m rest between sets, alternating them makes sense now. Verdict. As above, 18 years of lifting with some fairly dedicated periods and I've never seen my arms blow up like this. I can't imagine anything but growth by keeping this up. Cheers mate.
Yes, I did keep it up for about 3 months, arms grew etc, especially my tries. I switched away from it when work got in the way and I had to go down to 3 days a week. But I'll defo be going back to this from next week when I can get back to it. I'd say for an arm workout, there's few around as good.
Going through the worst break up of my life. Gained idk how much weight at my highest fat percentage was doing nothing but drinking and eating like crap. Stumbled upon your channel and I've been getting after it to better myself. Also the dry humor is a highlight but the way I'm attacking every workout has been great. So thanks for these I'm trying so hard to pull out of the dark depression I've been in and you've helped alot. She moved on not even a month later, but I remember you mentioning in one of your videos that we have to use that hurt and anger to make those gains.
I started working out in similar circumstances, helps a lot - clears your mind, makes you look/feel good 5 years later I turned 40 in better shape than I was in my 30s
This is actually good advice. I see a lot of people training their arms but they don't go hard enough either because they are scared to get hurt. But yeah, training till failure and supersetting especially for arms is a driver for arm growth.
If you're genetically tall and skinny with long limbs, you'll never have big arms unless you load up on steroids. You'll gain some muscle, but not anywhere near 19 inches. With all due respect Ryan, you were genetically gifted, you had a head start.
I fully believe that Ryan scheduled the garage program in such a way that you brutalize your legs so bad on Friday, you can't or won't want to walk around on Saturday - basically keeping you from going to the bar. Clever.
Question: I’ve been working out for several months and taking in an extra 150 grams of protein through protein shakes. For the last several weeks, I’ve been waking up in the early hours sweating profusely. Is there anything to combat this? Thanks in advance.
im not sure if this would have any correlation, but you probably shouldnt be consuming 150g of protein exclusively through shakes, try to source it from more complex protein sources for example meats like fish chicken turkey steak etc
you should consume .8grams per body weight(in lbs) / 1.6g per body weight (kg) of protein and that should be good enough. Also, try to get as much protein from whole foods then suplement with protein shakes if you needed. Eating high amounts of protein will make you sweat. I eat around .8 per body weight(lbs) and don't really have any issues like that. youre probably eating too much
Most likely u are having CNS fatigue. Lower protein shakes have multiple protein food sources and get some b complex vitamins. Also consume a lot of water rest well (8 hours) of sleep and in about 5-6 days u will be as good as new
Can you do a video about timed sets instead of counting reps. For example, I started doing light weight squats for 60 seconds with a 3 count pause at the bottom. Never fried my legs so well, even when I was squatting in the high 400’s
I’ve had so much growth from Ryan’s program! Just buy that shit man, it’s a very different approach to what most have learned. Incorporate some of the heavy lifting if you still want, but just try his program for 1 month genuinely, it’s an eye opener
@@DofSWORDZ +some peanut butter for that extra fat. Thnx man I was dealing with an injury and I lost most of my progress. But now that summer season is almost upon us I need to bulk fast and then cut to look bigger
I get the mind muscle connection everytime after NOT exercising for 6 months and doing 2 -10 rep sets. 😉 and I do fluff it up for the tinder shot and I hold the camera very very close up. Great videos Ryan! Doing volume helped me with the arms...not the fluff 😐
id love to have 10 % of what your arms have :-s .. but just so damn hard for me .. MS is trying to take over my life, still getting to the gym 2 times min a week and gone up from 80 pounds to 350 in squat in 9 months yes i focused on legs to avoid the chair and no way i`m hitting that chair thx to your "motivation" :D .. ty for the GREAT videos and most of all the humor .. keeps a light in these dark times .. so please keep doing what you`re doing
Workout: 1.Rope Extension into Rope Curls 2.EZ Bar Skull Crusher into EZ Bar Drag Curls 3.Dumbbell French Press into Hammer Curls 4. Incline Curls into Tricep Push-ups Edit: After watching the end I realized he put everything in the description
I just started your 30 day program. It's no joke. Barely could lift my ares with 10 lbs. And when I got up after the last set I had to lean against the wall to hold from being light headed. If this is day one this will suck I'm looking forward to cursing you out like I did this round.
Any alternative exercise you would recommend substituting for the french press? Really having trouble getting a good muscle connection with that one compared to the other 7. Not an exercise I did prior to trying this workout and I realize mobility is definitely a factor but after 4 runs through this workout the motion still feels awkward and it doesn't feel like I am getting a good isolation on the tricep. Outside of that great workout.
I'm naturally at 21" but I'm naturally big. I'm 6'6, 280, turning 40 on Sunday (August 28th, 2022), and I work at UPS and spent a few hours at the gym every few days. If you want gains, you gotta go with the big weight and work your day down from max reps on max weight to max reps on min weight. I start at 50lbs and 12 reps, working my way down by 5 with serious emphasis on technique and holding the pump (get that blood flowin to help heal those bad boys). Then work down in increments of 5lbs, as in 45 for 11, 40 for 10, 35 for 9, 30 for 8 and so on with extreme focus on the pump. The pump is what's gonna give you results, but you have to take the time to do it. Super set each rep after, or in between, but the main thing is focusing on the muscle and bloodflow to it. Your arms will hate you, but they will grow. If you stop seeing growth, put more weight and increase the sets by 3. Once again, focus on the pump and the work you do. Each rep should be in slow motion. We're focusing on gains, not shreds. In a few weeks you'll see those gains, but you can't just slack off. I'm huge, with long limbs, so it's harder for me to gain big on what I have, but if you're under 5'8" you'll start seeing gains super fast. Just gotta focus the movement and tension. ❤️💪🏾
Just tried this before work this morning, ended up using 4kg db’s for the final hammer/skull …. I would’ve used the coloured weights but couldn’t find any. Proper good connection
Ryan youre a cunny funt and i love your vids. Im always watching your workouts and SHOCKING my muscles with machines and dumbells, barbells. it always works! My muscles start crying in the gym. People think what a freak but im there for gainz not about what people think of you!! For everyone wondering.. Discipline. Motivation and keep watching ryans videos it will give you the physique you want.💪🏼
This method of training is amazing! I'm absolutely destroying myself with weights that I previously used for warming up im seeing better results than when I trained in the 6 to 8 rep range.
PLEASE do a video on all the gear you take! Would love to know. I remember you said TRT but is that all? Your gains from before you were on TRT have been insane!! THANK YOU!!
I had 6 immature giggles, learned i need more volume and that Im tired of getting Girl Scout cookies kicked in my face. Mission accomplished. Well done sir….well done.
Chin ups, palms facing face; is the best bicep work out - easy to find failure. Seems like it really widened out my biceps. Do you have a video explaining why?
Great I'll follow this..but now I need to know every single steroid injection and oral you have consumed in your life so I too can get those 19 inch arms baby.
It is possible naturally. I reached 19 inch arms. With a insane pump at the time of measuring mind you.. I am 5.11 (181cm) and between 174-178lb (79-81kg). But it’s all about genetics. I reached my genetic limit for my arms years ago. No matter how hard I train them they aren’t getting any bigger. I never see people with my size arms unless they are on PED’s like Ryan obviously is
Lies look at a Olympic male gymnast. Tested by usasda and huge arms. Check your local prison yard. I'm in AZ with NO WEIGHTS in prison body weight only and 18-21 inch arms are COMMON !! You just have bad genetics 🤣
I realize no one gives a damn what I think but literally almost all of this is wrong. The obsession with volume is completely off. All that matters is adaptive reps. Failing every set is also not productive. You can absolutely over train your arms which causes much slower adaptations because the recovery period becomes excessive. You also do not need an arm day all to itself. You can just start a workout with arms sometimes to emphasize them. Mind muscle connection is overrated because the average lifter knows nothing about anatomy so they also don’t know how to set up an exercise to maximize use of whatever they’re trying to lift with. This whole concept is built off of maximizing pain and sensation which is not taught by any credible trainer. This is social media fitness in a nutshell. Great physique, entertaining video, made up exercise advice with no biomechanical or scientific evidence to prove it other than gym bros anecdotally saying they got great gainz off of it with no evidence or list of any other variables in their approach to training.
I give a damn, this guy needs to be called out. 16 sets of 20 reps, all taken to failure is just building fatigue and will take forever. Waste of time.
Actually, some of us do give a damn and what you said was pretty spot-on. Biceps and triceps are generally too small to train for too long in giant sets. Someone's form will go south, the connection will be lost and most of the benefit will be lost. Personally, I've seen much better results training multiple (3x+) times a week with smaller sets than taking a massive "arm day". 15 minutes of arms, 3x a week with different exercises and different weights (some low rep, high weight and others high rep, lower weight) has been the trick for me and the results have been pretty decent. I'm never going to look like Ryan at my more advanced age (and I don't stack protein to maximize my gains) but the higher frequency, fewer sets method has helped me develop some pretty respectable arms.
I have done the workouts, I have seen great results. I will keep doing the workouts. When I stop getting results, I will switch to a different method. To infer Humiston is not a credible trainer makes me question your credibility.
You are in the wrong place. I trained your way for decades and never put on much size. Since I started training as Ryan suggests I am getting much bigger and very fast. I now just regret the years I spent making very little progress and listening to people like you. The fact is, most people aren't training anywhere near where they should be. Since I started targeting individual muscles for destruction I am growing. All my life I've just been lean but never growing big. I've done it all and this is the first thing that worked.
After years of doing chest/tri's and back/Bi's I have gone to a separate arm day and two days later still blown up. This man knows his shit. No prancey ass videos here.
I am at the same point. Doing chest/tri and back/ bi and leg. So Pull, push, leg, rest, pull, push, leg, and so on. So, how do you organize the days now?
Hi Ryan love your videos and the way you mix humour with seriousness in your delivery which has the effect of you getting your message across more quickly and inspirational. Very best wishes. Jim Harrison. Cheshire. UK.
Had someone make a stupid comment about “you’re not going to full extension” and about using less weight with more reps to failure during one of my leg days... I challenged them to attempt the same rep scheme and weight for 1 full workout... they’re now in the hospital from falling while attempting to sit down on the toilet. It definitely sparks gains, and humbles cocky plebs. 👍🏼
@@aidaninsua it’s one I made from RH’s previous videos. Just be sure you don’t have to move quickly for 2 days following it lol Pre-exhaust warm-up 3x100 bar squats @ 45/55/65lb -you can pause at the top, but you can’t rerack the bar til you complete each 100 rep set 3x20 bar squats @ 60% of 1RM 4x12 single leg weighted 24” box step-ups (each leg) 4x12 split squats 3x50yd walking lunges with bar Enjoy the pain. Just stay in the suck and fight that annoying voice telling you it burns too much. Guaranteed to blow your legs up!
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
After following Ryan's advice I'm now trapped in the gym. My arms are so big I can't get back out the door. Please send help!
🤣🤣🤣🤣🤣🤣🤣
Hahaha keiran is right bro!
🤣🤣🤣🤣🤣🤣
sure. post proof or go away
@@mediocrejoker9447 Your reply was Mediocre. Your name checks out.
1. Start Tren
Lmao
Right
🤣
*hits translate* start train
2. Eat Clen
Ryan I just want to say thank you for your to the point videos, they make more sense than anything else I've watched. I've been training decently heavy for about 10 years now. I put down the heavy weights and went for more volume like you said and I have seen more results in the past 2 months then in the past 2 years. And a plus, my joints aren't killing me anymore
did you decrease the weights only for ypur arms or for other body parts aswell and went with more reps and sets?
This is amazing. Thanks for sharing. I’m usually the heavy lifting type of person. 6-8 reps, 4 sets on the same machine, 3 different exercises for the same muscle group. I want to grow but not sure if I should keep the same reps or also drop the weight and maybe do 10-15 reps? Any suggestions
I'll never have 19 inch arms. Probably never have 16 inch arms. But Ryan's methods are definitely helping me grow. Tried the garage gym program last year but was too much for a 64 YO Natty guy. By the 3rd week I was so wiped out I had to stop. Knowing that I can't recover as fast as a young or assisted lifter, I decided to try something different. With the PPL Program I do legs on Monday, Push Wednesday and Pull Friday. A week of recovery for each body part. This turned the 30-day into a 2-month. I have 1 week to go and I don't think I've ever looked better. Triceps are bigger no question, biceps fuller, my shirts are tighter around my shoulders and arms. Just visited a buddy I hadn't seen in 2 months and he was amazed at the difference. When you see guys on here claiming this only works for steroid users, that tells me they haven't tried it and possibly don't know how to train hard. I never did when I was younger. Like Ryan, the old heavy compound movements did make me stronger but never really made me look the way I want to. And now I don't want to risk injury using heavy weights. I love these workouts and always look forward to the next one. Give it a try. Take longer recovery periods if needed and get after it.
u need to hop on trt if u want good gains
@@prodbypjay7148bad advice. Once you do those things your own body will not be able to make it's own.
I specifically want 20" arms, so this information is entirely useless to me.
@@TheWizard.03 I know you're just trying to be funny, but jokes like that just make you appear to be unintelligent.
@@Timedelayedfuse I wasn't impressed either. No creativity and just a very juvenile joke. I don't even understand what he typed.
@@Timedelayedfusehmmmm quite juvenile indeed. Another peasant attempting humourous social interactions. How dare they!
@@shayneclarke9301 A sense of humor prolongs life! Try it!
😂😂
00:01 Learn how to grow 19-inch arms with sets and reps!
00:29 Give arms their own training day
00:57 Importance of volume for muscle growth
01:24 Adjust range, weight, and tempo to create effective muscle connection
01:49 Focus on instant muscle activation and limit rest
02:21 Superset workouts with at least 20 sets to accumulate volume
02:52 Alternating between tricep and bicep exercises with different grips and angles.
03:32 Maximize exercise benefits
🤤
I started training like Ryan and now damn-it I'm talking like him. I be in the gym going, "My delts are getting involved. I just didn't feel the connection in this set."
Same lol
Let the Ryan flow through you
“My delts are *jumping in*”. Fixed it for you.
Do you talk to yourself out loud? Chicks dig it.
"It's all about your relationship. NOT WITH THE WOMAN. WITH YOU DELTS.
Hey Ryan, watched this last night completed it this morning and for the first time in I don’t know how long my arms are actually sore. Thanks for the no-nonsense approach to your videos, always a great help.
Sore doesn’t inherently mean good…
I can go do 100 Rep squats, don’t mean I’ll grow from it lol
This is nonsense tho
Bullshit
Wow, you did hundreds of reps and are now sore. Who would have thought lol.
Dude unless you are enhanced this is garbage and even if you’re enhanced it’s not optimal.
This is one of the channels that has useful information about how to train. Arms deserve their own day!
Best tip for biceps I ever heard was from this man, stop trying to move the weight when you curl but instead focus on flexing your biceps so hard the weight moves on its own.
Thats pretty shit advice to be honest😂
Yea cause fck progressive overload
@@9999-k9q helps keep the MMC so you're not just going through the motions engaging muscles you're not trying to hit and using momentum where you should be using strength. Different strokes for different folks.
@@RonWonkers how could you possibly have taken that away from my comment? What does that have to do with anything I said?
@@Thezuule1 MMC is shit and overrated
Dear sir, i have never had such a sick pump. I've been wtf'ing for the whole session. Thanks man u helped me through some stuff and now this
Fake ass comments all over his videos🤣 coach greg is right he‘s trash
@@nominox1158 Ironically Greg Doucette made a review for this exact video and agreed that most of the advices Ryan gave here are actually useful.
I do a PPL...I bought the garage program...I don't follow it to the T but I incorporate it into my workouts. At 64 and only lifting for 6 months, I've lost fat and gained lean muscle...this guy is awesome
I didnt like this guy at first but i kept watching his videos because he was saying things that contradicted what 90% of these kind of videos tell you. He grew on me so i bought the PPL program. It makes it feel like the last 2 years i wasnt even working out. Im 3 weeks in and already am seeing gains. Ive never pushed myslef this hard and i think that that is really what this program is all about.
OMG! I completed Ryan's arm workout this morning and it was brutal. I won't be able to wash my hair for a few days. Thanks Ryan!!
Did you do the 4sets of 20 for the first supersets before moving to the next set of supersets?
@@DMobley232 I do 4 supersets just as Ryan outlined. My first superset is usually reps of 15 or until failure depending on the weight. I strive for progressive overload so reps are usually fewer right after a weight incease as I grow accustomed to the higher weight. I like to perform dropsets on the final superset too.
mY ARMS HAVE FALLEN AND i CAN'T GET UP.
Damn caplocks.
If you’re wondering about doing this workout, I did today and the pump I got was insane. Absolutely incredible arms day.
Forget 19" arms I'm looking for the routine to grow 3rd leg to 19".......🤣🤣🤣
Basically, good connection and volume 🤣
😄😄😄
I'll take the arms she can have all 6 inches of me and be happy.
Surgery Is what you want 😅
Thoughts and prayers
I did this workout this morning and it was straight from the pits of hell. Got to the incline curls and had to switch to 15's because my arms were so blasted but I still felt the same connection with the lower weight. definitely a good arm workout. Hurts like hell though.
I was using 15s as well and it felt like a 100lbs but was incredible.
if you can take the 2 tips he provides here and apply it to every other muscle, you're golden
Just finished this workout, I'm 50 and this is the first time that huge veins popped up on my biceps, it was almost scary. What a connection!!
Lol fake ass comment tryna sell his programme
I’m not doing it
@@XoXo475 ....and you’ll remain weak and stick-like 🤷♂️
Veins pop out more as you get older due to the skin getting thinner with age
@@walsh9354 Mine have always stuck out, even as a kid.
Thanks!
It is good to know there are Ryan's out there somewhere. Fellows like him bring a certain sense of normal to the truly abnormal desire to push and punish your own body daily.
Thanks bud
😐
everything this man says i do and it works superset everything no rest inbetween atleast 20 sets per bicep/tricep. subscribing
This morning i saw this
And after office i started to performed the exercises as you told... My arms are still screaming and they are pumped like ... Ya know.. 😊
I started my rigim 11 months ago but this evening i felt satisfied n happy.. normally i choose lighter weight to perform the supersets but feel so good that i think i will listen to your words... Thanks a lot
Videos are perfect for my sebse of humor and attention span. Thx
Swole is the goal!!
Yeah, well......one crucial component was not discussed.
Hey bro you dropped this💉
Just did this and got the most insane arm pump. Cheers Ryan
Honestly since watching Ryan I have grown so much in the last 6 months in the gym, I’m so thankful and grateful I found your channel mate. 🙌🏻
I've learnt alot from him too about tweaking exercises and at times lightening them, great results!
Erections don’t count dude
@@chrisxx5583 🤣🤣🤣🤣
So you got after it and got growing one could say
@@chrisxx5583 oh dear 😳 🤣
There’s no doubt you’re arms will grow with that workout. The hurdle for me is the mental preparation that gets me through the workout.
My favorite bodybuilding channel so far! Simple, short, sensational! Thanks Ryan! Greetings from Puerto Rico.
This guy seems legit, no bs like other fitness tubers
LISTEN TO THIS GUY! been having trouble training my arms lately, tried this workout and within 20 min my arms were on FIRE, this guy's legit🔥🔥
how are the results buddy?
MAN the best video for your arms to grow loved the information that you provided and the pump was insane (never had this massive pump) .
When I finished this program I couldn't do overhead press any more. Whenever I would lift my arms above my head, my biceps would crush my skull!
Probably should have done the overhead pressing first if you want to train smarter.
Built my 18 inch arms naturally through hard work and consistency no gear. To me this is more impressive than 19 or larger on gear!!!!
People on “gear” work 3 times harder than people who aren’t! I’d love to know the fat/muscle ratio on your arms! You a guy who wears a cut off to the gym thinking you’re huge because you’re 65% body fat?
There always has to be one eh... keep killing those arms dude ignore folk like that.
Did the same..inspite being old..used light weights too...and just one high intensity session a week...Same for Triceps..
Did tear my right bicep slipping my grip on a Hammer Strength Preacher...Which f**king hurts with 18inch guns...(19inch when pumped up.,😉)
Zero drugs..zero supplements...Abit of graft and with good iso arm machines...
@@TheTruth-xy8qu You're so insecure you hate puppies because they're cuter than you - don't you?
Who cares
Apparently this method works Nine out of Tren times!
This guy is great fun, but also offers some of the best advice I have ever heard. I have trained on and off for over 20 years and I think I have tried every different programme, but Ryan is the man the Muscle Guru as Thin Lizzy should have sung.......At 60 years old I am growing more than I ever did before, just wish I had found this guy sooner. Big Thanks Ryan from England
Fake comment tryna sell his programme.
cap
Pure cringe
@@BigBoss7777777 Fake dufus, knows nothing about building muscle. LameBoss7777777777777777777.
@Trenbologna Sandwich Shitty trainers paying you to talk smack cuz they're losing out with their over winded cramp curl routines.
Now switched to 5 days a week, 1hr before work each weekday.
Wednesday is now arm day and done this workout this morning after some plyometric work.
Been gymin it for nearly 18 years and I've never seen my arms blow up like they did this morning.....
Key points for me:
1. The high reps hit different when focused on the connection. (We could all rep 20, but 20 with connection is different).
2. Own arm day. I've now wondering why I've never done it this way given the significance we place on the guns.
3. I blitzed through this without much rest, again, wondering why I previously waited out the usual 1m rest between sets, alternating them makes sense now.
Verdict. As above, 18 years of lifting with some fairly dedicated periods and I've never seen my arms blow up like this. I can't imagine anything but growth by keeping this up.
Cheers mate.
Six months, progress report? Assuming you kept it up that is.
Any feedback?
Yes, I did keep it up for about 3 months, arms grew etc, especially my tries. I switched away from it when work got in the way and I had to go down to 3 days a week. But I'll defo be going back to this from next week when I can get back to it.
I'd say for an arm workout, there's few around as good.
Going through the worst break up of my life. Gained idk how much weight at my highest fat percentage was doing nothing but drinking and eating like crap. Stumbled upon your channel and I've been getting after it to better myself. Also the dry humor is a highlight but the way I'm attacking every workout has been great. So thanks for these I'm trying so hard to pull out of the dark depression I've been in and you've helped alot. She moved on not even a month later, but I remember you mentioning in one of your videos that we have to use that hurt and anger to make those gains.
Keep killing it dude get swole n get a better girl. Easy math haha.
I started working out in similar circumstances, helps a lot - clears your mind, makes you look/feel good
5 years later I turned 40 in better shape than I was in my 30s
@@mtbmadman187 thank you brotha wishing you all the gains and success 🙌
@@zeevorourke6876 that's awesome! I'm hoping I can have thr similar success!
This is actually good advice. I see a lot of people training their arms but they don't go hard enough either because they are scared to get hurt. But yeah, training till failure and supersetting especially for arms is a driver for arm growth.
His garage work out aint no joke. Thought it would ease me back into it after i had the covid. Bout killed me
😂😂😂
You’re forgetting one important thing! How much steroids do I use per day?
Pretty sure it’s 20
The answer is all of them!
4 supersets have transformed my arm days, i love going in on a Saturday and leaving in 30 mins
well I was hoping for 21" arms, but this will work.... Thanks RH
Ryan's like that cool uncle who randomly shows up to your parties
Since buying Ryans programs, I have seen nothing but growth. Both from my muscles and my knowledge of how my own body works 💪🏾💪🏾
which one did you buy? the 30 day one?
Yes, the 30 day one. Kicked my ass everyday
Agreed. The 30 day garage program is awesome!
did your purchase include high-dose PEDs?
If you're genetically tall and skinny with long limbs, you'll never have big arms unless you load up on steroids. You'll gain some muscle, but not anywhere near 19 inches. With all due respect Ryan, you were genetically gifted, you had a head start.
Wrong. Keep sticking with your pathetic excuses
Best subscription I have on this app. Always straight to the point filled without information and not wasting our time for longer view times
giving arms their own day made a huge difference in my gains
Love you Ryan, best channel on UA-cam 💪🏻
Worst
I fully believe that Ryan scheduled the garage program in such a way that you brutalize your legs so bad on Friday, you can't or won't want to walk around on Saturday - basically keeping you from going to the bar. Clever.
Keeping you away from the thots keeps your gains safe
Great video as ever. Have been following some of Ryan’s advice for past couple of months and I think it’s making a difference. Thanks Ryan. 💪👍
Same Here 💪🏻😎🇩🇪
this is my favorite channel rn. What a legend.
Steroids kill, simple as. Keep it natty, looks far better aesthetically.
Got a secret for you...even if you never touch steroids, you'll still die 😘
This is going to be smashed tomorrow morning, your videos are awesome thanks legend. From NZ 👌🏻
Do your arms stay 19 inches after getting off gear? I think you should know this 1st hand.
not if its bigger than he could obtain naturally.
Mine are 18 and that next inch is wild . Like 18 and a half with a sick pump
Question: I’ve been working out for several months and taking in an extra 150 grams of protein through protein shakes. For the last several weeks, I’ve been waking up in the early hours sweating profusely. Is there anything to combat this? Thanks in advance.
im not sure if this would have any correlation, but you probably shouldnt be consuming 150g of protein exclusively through shakes, try to source it from more complex protein sources for example meats like fish chicken turkey steak etc
Make sure your water intake is high and like prior poster said limit protein shakes -some high in cholesterol and sodium
you should consume .8grams per body weight(in lbs) / 1.6g per body weight (kg) of protein and that should be good enough. Also, try to get as much protein from whole foods then suplement with protein shakes if you needed. Eating high amounts of protein will make you sweat. I eat around .8 per body weight(lbs) and don't really have any issues like that. youre probably eating too much
Most likely u are having CNS fatigue. Lower protein shakes have multiple protein food sources and get some b complex vitamins. Also consume a lot of water rest well (8 hours) of sleep and in about 5-6 days u will be as good as new
Water dude
You've been so straight to the point, thank you
Ryan's advice has definitely helped me gain mass. Thanks.
This isn’t the worst fitness content out there, but it’s down there.
Can you do a video about timed sets instead of counting reps.
For example, I started doing light weight squats for 60 seconds with a 3 count pause at the bottom.
Never fried my legs so well, even when I was squatting in the high 400’s
Your legs would feel even more fried if you paused with 400 lol
I’ve had so much growth from Ryan’s program! Just buy that shit man, it’s a very different approach to what most have learned. Incorporate some of the heavy lifting if you still want, but just try his program for 1 month genuinely, it’s an eye opener
Hey Ryan. Can you make a video about the best foods to help you bulk up fast? I’m really struggling with bulking
Cook your same meals with butter & add a couple extra shakes
@@DofSWORDZ +some peanut butter for that extra fat. Thnx man I was dealing with an injury and I lost most of my progress. But now that summer season is almost upon us I need to bulk fast and then cut to look bigger
Love it, that’s the best video I’ve watched in a long. Subscribed straight away.
I get the mind muscle connection everytime after NOT exercising for 6 months and doing 2 -10 rep sets. 😉 and I do fluff it up for the tinder shot and I hold the camera very very close up. Great videos Ryan! Doing volume helped me with the arms...not the fluff 😐
🤣
id love to have 10 % of what your arms have :-s .. but just so damn hard for me .. MS is trying to take over my life, still getting to the gym 2 times min a week and gone up from 80 pounds to 350 in squat in 9 months yes i focused on legs to avoid the chair and no way i`m hitting that chair thx to your "motivation" :D .. ty for the GREAT videos and most of all the humor .. keeps a light in these dark times .. so please keep doing what you`re doing
Impressive, keep going, fuck MS
Awesome Workout
Workout:
1.Rope Extension into Rope Curls
2.EZ Bar Skull Crusher into EZ Bar Drag Curls
3.Dumbbell French Press into Hammer Curls
4. Incline Curls into Tricep Push-ups
Edit: After watching the end I realized he put everything in the description
Lol 😂🤙
i dont understand tho. Its 2 excercises and he says 4 sets and 20 reps. So in total 8 sets of 20 reps?
@@SKhan-zp7lc ryaa included both tricep and bicep routine 😌
@@manikantamalleswar9237 so 20 reps biceps and 20 reps triceps counts as one set?
@@SKhan-zp7lc yeah you go 👍
I've got 22.5" (pumped) and 100% natural! :)
Excellent video!
That arms routine is magnificent!
Ryan H always representing fitness awesomeness!
I just started your 30 day program. It's no joke. Barely could lift my ares with 10 lbs. And when I got up after the last set I had to lean against the wall to hold from being light headed. If this is day one this will suck I'm looking forward to cursing you out like I did this round.
Any alternative exercise you would recommend substituting for the french press? Really having trouble getting a good muscle connection with that one compared to the other 7. Not an exercise I did prior to trying this workout and I realize mobility is definitely a factor but after 4 runs through this workout the motion still feels awkward and it doesn't feel like I am getting a good isolation on the tricep. Outside of that great workout.
I recommend black coffee versus a french press
Ryan's new comedy special, yeah !
Absolutely love the vids bro you’ve totally changed the way I look at working out! Feel a million times better each workout so thank you!
Inspirational. You're one hell of a guy, Ryan💪😎
I'm naturally at 21" but I'm naturally big. I'm 6'6, 280, turning 40 on Sunday (August 28th, 2022), and I work at UPS and spent a few hours at the gym every few days.
If you want gains, you gotta go with the big weight and work your day down from max reps on max weight to max reps on min weight.
I start at 50lbs and 12 reps, working my way down by 5 with serious emphasis on technique and holding the pump (get that blood flowin to help heal those bad boys).
Then work down in increments of 5lbs, as in 45 for 11, 40 for 10, 35 for 9, 30 for 8 and so on with extreme focus on the pump. The pump is what's gonna give you results, but you have to take the time to do it.
Super set each rep after, or in between, but the main thing is focusing on the muscle and bloodflow to it. Your arms will hate you, but they will grow. If you stop seeing growth, put more weight and increase the sets by 3.
Once again, focus on the pump and the work you do. Each rep should be in slow motion. We're focusing on gains, not shreds. In a few weeks you'll see those gains, but you can't just slack off. I'm huge, with long limbs, so it's harder for me to gain big on what I have, but if you're under 5'8" you'll start seeing gains super fast. Just gotta focus the movement and tension. ❤️💪🏾
I am 6'8, 23 years old, and do you have any idea how long will it take for me to get 20-22 inch arms? Thanks.
Insane superset that renders the whole dumbell rack usless to the gym. 💀
Your videos are my absolute favorite! I learn something new every episode, plus it's hilarious 😂
Just tried this before work this morning, ended up using 4kg db’s for the final hammer/skull …. I would’ve used the coloured weights but couldn’t find any. Proper good connection
After 2 years of training like Ryan i can proudly say my arms are 19.5 inches
tried this routine yesterday, my god!
the response was amazing.
Lean fit guy here 6'0 180lbs
Currently 16 inch arms ( 16" left gand 15.9" right hand)
16.5 is my goal
Anything more is unrealistic without gear
Ryan youre a cunny funt and i love your vids. Im always watching your workouts and SHOCKING my muscles with machines and dumbells, barbells. it always works! My muscles start crying in the gym. People think what a freak but im there for gainz not about what people think of you!! For everyone wondering.. Discipline. Motivation and keep watching ryans videos it will give you the physique you want.💪🏼
This method of training is amazing! I'm absolutely destroying myself with weights that I previously used for warming up im seeing better results than when I trained in the 6 to 8 rep range.
PLEASE do a video on all the gear you take! Would love to know. I remember you said TRT but is that all? Your gains from before you were on TRT have been insane!! THANK YOU!!
I had 6 immature giggles, learned i need more volume and that Im tired of getting Girl Scout cookies kicked in my face. Mission accomplished. Well done sir….well done.
Chin ups, palms facing face; is the best bicep work out - easy to find failure.
Seems like it really widened out my biceps.
Do you have a video explaining why?
About fucking time there’s a good video that helps and not just sell you some bullshit shops. Subscribed.
Definitely felt a difference in my morning workout.. thanks Ryan.
love this guy bro 😂😂😂😂❤
Great I'll follow this..but now I need to know every single steroid injection and oral you have consumed in your life so I too can get those 19 inch arms baby.
Really good pumps, love it 💯
Impossible to get 19 inch arms without PED's
It is possible naturally. I reached 19 inch arms. With a insane pump at the time of measuring mind you.. I am 5.11 (181cm) and between 174-178lb (79-81kg). But it’s all about genetics. I reached my genetic limit for my arms years ago. No matter how hard I train them they aren’t getting any bigger. I never see people with my size arms unless they are on PED’s like Ryan obviously is
Lies look at a Olympic male gymnast. Tested by usasda and huge arms. Check your local prison yard. I'm in AZ with NO WEIGHTS in prison body weight only and 18-21 inch arms are COMMON !! You just have bad genetics 🤣
I wish I could see when I followed this channel I’m pretty sure it was 50k The growth is incredible
I realize no one gives a damn what I think but literally almost all of this is wrong.
The obsession with volume is completely off. All that matters is adaptive reps. Failing every set is also not productive. You can absolutely over train your arms which causes much slower adaptations because the recovery period becomes excessive.
You also do not need an arm day all to itself. You can just start a workout with arms sometimes to emphasize them.
Mind muscle connection is overrated because the average lifter knows nothing about anatomy so they also don’t know how to set up an exercise to maximize use of whatever they’re trying to lift with.
This whole concept is built off of maximizing pain and sensation which is not taught by any credible trainer. This is social media fitness in a nutshell. Great physique, entertaining video, made up exercise advice with no biomechanical or scientific evidence to prove it other than gym bros anecdotally saying they got great gainz off of it with no evidence or list of any other variables in their approach to training.
I give a damn, this guy needs to be called out. 16 sets of 20 reps, all taken to failure is just building fatigue and will take forever. Waste of time.
Actually, some of us do give a damn and what you said was pretty spot-on.
Biceps and triceps are generally too small to train for too long in giant sets. Someone's form will go south, the connection will be lost and most of the benefit will be lost. Personally, I've seen much better results training multiple (3x+) times a week with smaller sets than taking a massive "arm day". 15 minutes of arms, 3x a week with different exercises and different weights (some low rep, high weight and others high rep, lower weight) has been the trick for me and the results have been pretty decent. I'm never going to look like Ryan at my more advanced age (and I don't stack protein to maximize my gains) but the higher frequency, fewer sets method has helped me develop some pretty respectable arms.
I have done the workouts, I have seen great results. I will keep doing the workouts. When I stop getting results, I will switch to a different method. To infer Humiston is not a credible trainer makes me question your credibility.
@@kariusbaktus165
It doesn’t take that long. Workouts in his programs are 45-1.5 hours. Max.
You are in the wrong place. I trained your way for decades and never put on much size. Since I started training as Ryan suggests I am getting much bigger and very fast. I now just regret the years I spent making very little progress and listening to people like you. The fact is, most people aren't training anywhere near where they should be. Since I started targeting individual muscles for destruction I am growing. All my life I've just been lean but never growing big. I've done it all and this is the first thing that worked.
After years of doing chest/tri's and back/Bi's I have gone to a separate arm day and two days later still blown up. This man knows his shit. No prancey ass videos here.
I am at the same point.
Doing chest/tri and back/ bi and leg.
So Pull, push, leg, rest, pull, push, leg, and so on.
So, how do you organize the days now?
Your no no sense approach is refreshing ryan thank you i like supersetting arms am tryig too limit my rest i feel good
Respect Ryan. You have given me great ideas on how to beat myself up tomorrow morning. It is going to be a gooder.
Omg this work out is insane! Thanks bro!
Hi Ryan love your videos and the way you mix humour with seriousness in your delivery which has the effect of you getting your message across more quickly and inspirational. Very best wishes. Jim Harrison. Cheshire. UK.
Had someone make a stupid comment about “you’re not going to full extension” and about using less weight with more reps to failure during one of my leg days... I challenged them to attempt the same rep scheme and weight for 1 full workout... they’re now in the hospital from falling while attempting to sit down on the toilet. It definitely sparks gains, and humbles cocky plebs. 👍🏼
Post a vid of that leg workout i wanna try it lol
@@aidaninsua it’s one I made from RH’s previous videos. Just be sure you don’t have to move quickly for 2 days following it lol
Pre-exhaust warm-up
3x100 bar squats @ 45/55/65lb
-you can pause at the top, but you can’t rerack the bar til you complete each 100 rep set
3x20 bar squats @ 60% of 1RM
4x12 single leg weighted 24” box step-ups (each leg)
4x12 split squats
3x50yd walking lunges with bar
Enjoy the pain. Just stay in the suck and fight that annoying voice telling you it burns too much. Guaranteed to blow your legs up!