How My Arms FINALLY Started Growing Again (5 Practical, No BS Tips For Natural Arm Growth Plateaus)
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- Опубліковано 5 лип 2024
- Time to stretch some shirts, lads. This video provides 5 useful pieces of advice for those looking to get bigger arms naturally.
Timestamps:
00:00 Geoff Says Hello
00:23 #1 Fewer Variations
02:51 #2 Effort
04:09 #3 Lower Reps
05:56 #4 ROM/Eccentrics
06:34 #5 Gained Weight
08:27 Grab My Book It'll Help a Lot!
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Grab my book it'll help you in your fitness journey a ton:
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My arms will grow the day I decide to start doing curls consistently.
Do Viltrumites workout?
Inside me there are two wolves. One wants bigger biceps. The other thinks curls are boring.
Gary Meaney I’ve never seen or heard of people who don’t like curling until now, normally I see people over doing the curls.
Honestly the only reason why I hoped on curls is because my chin-ups have stalled. I wouldn’t care to do them at all normally haha, they hurt like hell lmao
@@noneyabusiness3253 I also don't like training biceps 😅 bench or back is more fun, curling is boring. Of course I do it but meh.... not my favourite muscle to train
Amen brother! I hardly train arms specifically anymore, but my arm days usually consist of the same handful of exercises using full ROM, sometimes using tweaks in form & varying volume w/ intensity, but I NEVER did all the nonsense that Ryan H promotes & my arms blew up.
At 55 I scaled everything back to a single(ish) movement per body part and am amazed at the results. Made me realize I didn’t have to do all the BS that I used to. I do vary my workouts on alternate days but that’s it. So for example, one workout I’ll do incline bench and the next I’ll do weighted dips. One day I’ll do low pulley rows and machine curls the next I’ll do pull-ups and chin-ups and not even isolate biceps. That’s why I say single(ish).
Dude do you ever post anything that is not blowing smoke up his sphincter? Why post the same 'right on bro' b.s everyday?
@@jackregan2899 valid question
Focusing on quality exercises rather than a bunch of different ones, lowering my volume while focusing on maximizing sets (courtesy of Steve Shaw) and chasing your maximum strength standards gave me the best gains so far when it comes not only to arms but my whole body. Thanks man!
Nothing quite like training arms at the gym while listening to Geoff talk about training arms. 💪
Ever since finding content like yours, AlphaDestiny and Bald Omni Man I've cut out all the bs and started pushing myself harder in my sets and workouts. Thanks, guys 👍
Great advice. I built a ton of meat on my triceps doing Skull Crushers with simply 3 sets of 6-8 reps, 2x per week. I still use that method & my triceps are still growing
Seeing the struggle on these sets is blood and guts vibes for sure
No higher praise :)
@@GVS Do you have two books... Or is it merely a single book comprising athlete specific training as well?
@@lewis011bb4 one book. it's not specifically for athletes it's more general.
@@GVSHow much is it again?
@@lewis011bb4 $15 currently.
idk what it is about you, but i always find myself thoroughly enjoying all your videos, I deadass sit through every second of it without any skipping/fast forwarding.
The stretch on the incline curls is addictive.
Addictive?!??
Well that's a stretch.
Addictive enough to tear😍😍😍
@@GVS Ayo!
@@GVS clean
Idk it feels like my bicep is gonna tear bruh.
Your advice on training is highly valuable and important as you’re one of the most jacked and biggest natural lifter that I’ve ever seen. Your arms are truly huge. Mind-blowing work! Simply outstanding. 💪
Looks like I'll just do the 3 main bicep exercises you highlighted in your book. Thanks for the great video Geoff!
Great video. I have had similar experiences with arm growth. I saw improvements in my arm size after introducing heavy tricep focused dips (torso upright) and heavy ezbar curls in the 5-8 range. After doing some higher reps in the past (12+). The other technique was increasing the intensity of sets by going all out (0 RIR) and then trying to squeeze out a couple of more reps using rest pause.
I found doing 8-12 reps and focusing on mind muscle connection, squeeze at the top, controlled lowering and fully extend/stretch your arms at the bottom worked well for me for growing the biceps.
I've also recently added an arm day and love it. Normally do a push/pull and that probably works just as well but man having an arm day or two a week is just fun and the systemic fatigue is almost nothing. It seems to help.
Your arms look great. This post sent me back to your book Sweat to change up my tricep & bicep training. I'm adding cable curls to my strict EZ bars curls and overhead cable extensions to my pushdowns. For anyone reading this, I laughed while reading these chapters. It's a funny read.
I’ve finally got a copy of ‘The’ book. I’ve felt far too guilty for incessantly consuming all of Geoff’s Content for free over the last month!
Well worth the $15. This channel is going places. Keep up the great work GVS! *pats back*
Enjoy! :) Appreciate the support!
finally some genuine, good advice
Ya comedy is getting better bro I can see Greg eating your dust in the future keeping it real love it
God Geoff, everything you said in this video is just so on point. It’s not often that I can say I agreed with 100% of what someone says in a fitness video, but this was one of those times. I’ve been following pretty much the exact same principles as you have for the past six months or so, and my arms have improved considerably in strength and appearance. This was spot-on.
For the Biceps I do 3 Exercises:
1. Preacher curls 2. Barbell curls 4. Hammer curls with cables
3 Exersises for triceps: 1. Skull crushers 2. Dips 3. Bar tricep pushdowns.
Remember compounds are Important
Some of those partials at the end of your sets are pretty funny. But, yeah, I'd probably pick similar exercises. Love overhead cable extensions and heavy hammer curls.
Awesome video Dude!
I love your videos man, keep it up!
I always do an exercise selection that allows me to have a large range of repetitions, for triceps, for example, I do dips and CSGP 4-8reps, push aways and pushdowns 8-12reps, katana extensions 12-20reps. Another thing that has worked for me is doing an arm-focused compound exercise as the first or second exercise, I do PPL so I can't simply add an arm day, doing weighted chin-ups at the start of my pull day has improved my biceps without losing back gains.
"I'm a dirty dog". Lol, loved that show. 💪
1:00 As Ryan Humiston said "keep it stupid simple"
Or did he say "Keep it stupid, simple"??
Getting strong at weighted chin ups and upright dips and doing 2 isolation exercises for both biceps and triceps is what's been working a treat for me
Add close grip paused bench to that and they will blow up even further
@@hipdrive I do JM presses with a slight incline on my leg/arm day and and CG bench on pressing day
EARLIER THAN LAST TIME!!!!!... no wait, wrong channel
Thank you! I've been doing all the crap Humistons been putting out there, as a new lifter its difficult to seperate bs from fact
Somebody give this guy a new shirt! He is very deserving of it! 🙏
This man is on fire.
Geoff is living proof that you don't need steds.. top man!
I've tried to do this. Stuck to three bicep lifts - seated Incline ,ez bar curls, and concentration curls. Always gone heavy with these in the 6-8 rep range and get insane doms the next couple days. The thing is, there is no strength or size gain following weeks of training. It's just the same story. I just feel like the muscle is just being repaired to a current level, but no extra growth is being stimulated.
Try Less volume try 2 exercise instead of 3.
Try increase the volume add a arm Day
Try to keep the volume the same and train the same
Agree completely on everything.
When you hugged me, I felt the bro-love 💗😂
Although I have been training for quite a while now and was sceptical of buying a training book but I still bought your book yesterday and damn I loved reading it and seriously tons of serious and good information there. It has solid info for for a beginner or intermediate or advanced. Thanks for it.
Glad ya enjoyed it :) a lot of people refer back to it for years.
Why are you talking to yourself @Geoffrey Verity Schofield?
@@aavila1206 are you stupid ? He is replying to me.
@@aavila1206 Is it so absurd to think someone might enjoy my book and post that?
Further evidence: prajwal's last response was 7 hours ago, which would make that ~4am here in China
Guys, it was a joke. I love @Geoffrey Verity Schofield. I didn’t mean to cause such a frenzy
Different variations is fun. And helps prevent overuse.
Learned this while doing Doggcrapp. Low reps on arms (sub 10) made me a lot stronger and as a result I gained 1 cm on my arms in 6 weeks while decreasing my waist measurement and keeping my bodyweight the same. So that has to be muscular gains.
Overhead extensions for triceps 🔥
Close grip chins for biceps.
I’m with you on the body fat thing.
Good Job, Geoff :) 👍
You are the best man!!
Thank the Lord someone called out Humiston's BS.
I do a split routine. One day I do pull-ups and chin-ups and the next time I do low pulley rows & low pulley machine curls. I do similar basic movements for my other body parts and I agree, less is better.
The video I’ve been waiting for since I subbed lol 🦾
Lower reps? YES less time. I will be doing this now.
1:50 Geoff I don't know what you're thinking, let me show you the proper bicep exercises I do:
1. Incline curl
2. Hammer curl
3. EZ-bar curl
4. Spider curl
(we do literally the exact same exercises)
Great advice about keeping it simple I've seen better gains using simple approach 👍👍👍👍👍
1:39 About to train that triceps off the bone.
But i need the ALL those tweaks and variations cause RH is the man 🤣🤣🤣
Top vid!
Geoffrey still lookin homeless without the scruffy beard
Great info! Would love to hear if you switched up your program to hit arms on their own, or first in your routine, to really focus on them.
Wasn't a big change, just would throw in the occasional arm day as well as upping the frequency a bit more.
Damn bro your arms look meaty.
Super careful; the hinge joint wear and tear when exposed to lower reps is fast track to inflammation. I realized that on arm day to start with high reps and end with low. Basically inverting the standard training rep protocol. Low pulley curls x 20 rep sets, 10 rep exercise, and then a 5 rep exercise. Try it and let me know. Sick motor unit recruitment to boot.
Well yea it's best to warm up. I wouldn't go right into a heavy isolation (or compound, for that matter) movement.
Your advice is excellent as ever. Just watched this video now, and so much of what you say I have learnt from experience myself. It's great the way you cut the BS and get straight to what actually works. But the juicers inventing novelty exercises for clicks get the views, and your channel remains small. No justice. Ah well. I appreciate you, brother.
poloquin liked those high intensity, low rep sets for curls too
Yea I didn't agree with him on a lotta stuff but he was onto something there.
geof not coming slow in this vid haha.... he means business
Although I agree that sticking with the same few exercises for longer periods without switching it up is a much better way to master the exercises and experience more growth as a result, I actually swear by one of Ryan Humiston's exercises for my Lateral Tricep Heads: it's a lying twisting extension that's done more behind your head. I never saw much of any results with any other dumbbell exercises like I did with that one.
right now the two rep ranges i use for elbow ext/flex is 6-10 and 8-12, the first being for double handed movements (eg barbell curl) and the second for single arm stuff (single arm cable curl).
In regards to lower Reps, I’ve found literally the only thing that has worked for growing my arms is drop sets lol. So my first 2-3 sets will be very heavy and maxed out low rep sets, but then I’ll do high volume training to failure sets, once agin probably not a thing that will work for everyone but as someone with terrible bicep genetics that kind of really intense training with a wicked ass pump is the only thing that gets them to grow
Your arms are probably your best point, they are jacked as hell for a natural
Yup definitely a strong point. Have to work on my torso musculature more. I probably shouldn't even have arm days if I wanted to be a competitive bodybuilder.
Rest pauses are key for me. Smash 8-9 high quality reps with the last one a grind. Then rest pause to 15. Keep the negative slow every rep and feel the burn.
Whats rest pause
Rather than failing the next rep and stopping take a few seconds rest and try to push a few more reps out. Great for muscles like the biceps and calves that typically only need a brief pause.
Ive cut down on arm volume recently and just do tricep push downs, dips and skull crushers for tricep and strict barbell curls, chin ups and concentration curls all taken beyond failure with forced reps, rest pauses and supersets. I also dropped my reps never doing more than 12. My forearms have clearly changed already and I have started to notice differences in my biceps and triceps. This is with only training my arms directly once a week and I’ve never been as sore in my life. Also getting stronger week to week consistently
Never do more than two sets per exercise maybe even just one working set. This does not include any warms ups i do
I’ve just started this high intensity, only two sets each exercises approach and I’m liking it. Are you still doing the same?
As a person will small arms because I never really trained them...cause I went to more the deadlift and squat....I did do bench but even that was not enough frequency with all the push movements...it may work for others....but for me personally my arm mass came from benching OHP and dips...but they really started to take off...with believe it or not...farmers carry...and more so heavier OHP....but now I'm including more movements for my arms like DB shoulder press rear delt work lateral work...tricep specificity and bicep...I would say pull ups helped....
Triceps exxxtensions, Hummus-tuning i see what you did there... It is all in the basics, i still get some size even when i am 40.
Is it normal to drop to 5 reps from 10 after just adding 10% weight, like from 50 to 55kg? This is what I keep seeing, and it seems odd to me that such a small increase would lead to half the reps. But I'll keep grinding on, these newbie gains come pretty quick, anyway. Thanks for the videos!
I have a mild tennis elbow, so I only use Zottman Curls for my biceps isolation. The good result came very fast, now I don't feel my tennis elbow anymore at all. I tried reverse grip curls before, but that didn't seem to work.
🤣 best video yet. Honestly this channel is the one I recommend to everyone when asked
Appreciate that!
The best one for me was him breaking down pull push leg
Would you recommend doing Heavy Negatives for the Biceps? Like done one arm on a Incline Bench Preacher style?
My favorite arm exercises are cable curls and cable french presses, the pump is vile.
you are 100k please start fashion posting i want to see fashion advice from a jacked guy
This was a great video, again. Your advice on not using a million variations is so true. It's just like in the big 3, squat bench deadlift, you take those and progressively overload them and muscle growth will occur. Same heree, you take a few movements that your body agrees with and progressively overload over time.
And i have this kinda problem/condition its called snapping elbow i think? What happens is when ever elbow flexion occurs the tendon of my right elbow passes over the bone and snaps down on it which causes severe discomfort. So, i can't really heavily load any overhead tricep movement cause that would just snap my tendon in half XD, and i cant do high reps either because the discomfort increases as the set goes on. I've done some moderate reps with warming up the elbows with band extensions but it never really solved the problem. What would you suggest i do?
Hmmm I don't have any personal experience with that. Sounds like what Sean Nalewanyj had/has, maybe. I think he does floor presses for chest and...maybe pushdowns for triceps? Not 100% sure. Best to just avoid what hurts. Generally the easiest extensions on the elbows are band pushdowns.
That condition can be surgically repaired
@@GVS Alright thank you very much, ill focus my tricep work on those two just close grip bench and extensions. and maybe overtime itll get better or maybe ill just have to deal with it a bit i will. also, ill check out Sean Nalewanyj channel as well im sure i'll find something that'll help.
Thank you again, Mr. Schoefield, great video, great advice. keep it up!
Just found out we selected the exact same excercises for bicepe and triceps lol
hahaha...probably not a pure coincidence, they're great!
3:45 -3:50 that face gave me athlean-x proving the haters wrong vibe
Real weight gainz
Similar choice for my biceps (42.5cm at 12-13% bf) :
- Standing heavy barbell curls
- Dumbbell incline curls
- Standing horizontal single arm cable curl
- Chin ups
Everything to failure.
Done.
Oh and you can do seated dumbbell hammer curls with back and triceps supported by the latpulldown leg pads, for bracchialis size.
And reverse ez bar curls for bracchialis and forearm size.
All the other variations are a waste of time imo.
this just a kinda question/maybe you can make a video about it if its good enough. Um, how do you not let things outside of the gym, affect your workout like your personal life, your work, or just life in general? What are some things we can do to maybe help compartmentalize and just focus on working out?
and another question is uh how do you set up your excel sheet? im interested in knowing cause it's cool and i like to be organized
Training log here:
ua-cam.com/video/4nPirtdHmE4/v-deo.html
Will have a video on stress reduction at some point I think I have a lot of helpful stuff to share on that.
@@GVS I’d love to see it, my stress management is ass
The more Geoff curses the truer the information
People don't realize how important triceps are for arm size. They are more esthetic too IMO, it looks really ugly when people have small triceps and big biceps.
damn your arms exploded when you did those behind the back tricep cable extentions
Ok, for a moment there when you did the Sumo Deadlift, you looked like Hugh Jackman....
But Ryan Humiston says/does, gotta do 60 bicep curl variations
Close grip bench works best for triceps for me .
You got that e-high five! :D
slappin
Another jab at Ryan Humiston for butchering excercises. I love it!
5:19 what the heeeeeeeelllll
Incline curls are too good. the stretch and pump are out of this world
I know this an old video,is myo reps in a set of two for arm any good then ?
Its 2 set myo reps biseps curl 12/10/10 /10 for 2 set 80% to my PR weight ,is it an overkill
? i just change my routine since i hit a platoue recently ..😅
This vid was uploaded right before my arm day 😯
Yes.
I know.
@@GVS fridays always arm days
Hey Geoffrey, I had a question. Suppose I decrease the frequency of all my big lifts from 2x per week to 1x per week in a cut but maintain nearly all my strength. Does that mean that I maintained nearly all my gains or will decreasing frequency have a negative impact?
Should maintain around the same. But I don't really advocate reducing frequency on a cut.
Maintain intensity, maintain frequency, lower volume by no more than 2/3 when you feel like you need to which you will after cutting for a couple weeks.
In my case I can't do low reps for arms because my tendinitis will flare up nasty and ill just say "Fuck this" lol. I would sometimes include BFR Band training when doing metabolic stress 💪 Thanks for the content my man!
Yea that's probably the biggest downside to lower rep arm training (and lower rep training in general) so I made sure to mention that. BFR can be a godsend for that situation.
What about your opinion on heavy hammer curls ? Slowed eccentrics are difficult . And does this rule apply also on cheat curls ?
Hmmm heavy within reason, if you can't control the eccentric at all it's just pointlessly high. A bit of oomph is OK but I tend to start strict then cheat later, not just cheating from the start.
bro you are nearing the 60k... be ready to start posting fashion stuff...hehe
Triceps workout is injury my elbow so I stay to only push-up workouts, like bench press etc…
Using bands okay compared to cables for the overhead extension? Haven’t got access to cable machines at the moment.
Yea
At 8:40 you're doing hammer curls (in the background picture). It doesn't look like you're doing full ROM and stopping short on the way up. Is that on-purpose?
Yep. Well, kind of. They're beyond failure.
What do you think about @natural hypertrophy 's take on full ROM bicep curls? He's got a video where he discusses how during the bottom 5% of the ROM the muscle (at least for him) has finished lengthening and all that is happening during that part is he is stretching out his tendons and increasing risk of biceps tendonitis. That may be a fairly anecdotal take but I respect him and would be interested to hear your thoughts, given that I had some acute biceps tendon pain during my most recent arm day.
Edit: the video is titled "How to avoid bicep tears"
I do not extend all the way for curls because for me it just makes my inner elbow sore after. Also that last bit doesn’t keep my bicep under tension so I do not go all the way down. It works better for me this way but I do not know if this will work for others
Yea that's fair. If you watch in the video I don't actually FULLY lock out the elbows. To me full ROM is till you get the biceps stretch, not the last little bit.
Failure? Now, that's what I'm good at. Even my wife say's I'm a failure.
In my opinion the armmuscles are not different then the other muscles and i dont see the benefit by rir 0 because in the next Sets i will be weaker if i go to rir 0 and i think it is better by making rir 1 or 2 and then i am alle to make more reps by the next Sets with the same weight so i am getting Overall more reps with jeavy weight.