Ready to grow those arms to 19 inches?
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One common mistake I see people make with any body part that isn’t growing for them but especially with biceps and triceps is they only dedicate a few sets each week to training them. You need a dedicated day if you want to consistently make progress.
The second mistake is undervaluing connection and this happens when you center your training around increasing the weight you lift or value using a full range of motion over connecting with the muscle you’re trying to hit. In reality, the only thing matters is that you maintain a connection and limit the involvement to supporting muscles as much as possible!
SETS & REPS:
Rope Extensions SS Rope Curls
4 Sets / 20 Reps
Rope Extensions: “I would start off by keeping your elbows slightly in front of you and tucking them into your stomach. You want to feel like you’re flexing the weight towards you and not just throwing it down to the ground.”
Rope Curls: “Also tuck your elbows into your stomach and really exaggerate the rotation of those wrists and you contract up.”
EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags
4 Sets / 20 Reps
EZ Bar Skull Crushers: “Make sure you adjust the angle of your elbow, best case is you’re able to point them at least 45 degrees to change the top of the contraction from a place you can rest to the hardest F’n part.”
EZ Bar Wide Grip Drags: “The slower you can go the better, I find that not only will it instanlty make 20 reps feel like a bad idea but also help you maintain good form (because your traps will try to screw these up).”
Dumbbell French Press SS Hammer Curls
4 Sets / 20 Reps
Dumbbell French Press: “Make sure you’re not locking out and to activate the triceps even more imagine like you’re trying to bring that DB parrellel to the floor at the top (you’re not going to but that little bit of shift in the weight will engage the triceps even more on each rep).”
Hammer Curls: “Tuck your elbows into your stomach and lean slightly forward, this will keep your shoulders out of it and make it more difficult for you to rest at the top.”
Incline Curls SS Tricep Pushups
4 Sets / (20 Reps / Failure)
Incline Curls: “Try lowing the bench down one more notch than you would normally do, it will fill weird at first but that arm will naturally fall back and you’re able to more easily keep it there and focus the curl on the long head.”
Tricep Pushups: “You should be trying to actively lean more forward or dip your shoulders down as you go into the negative and as you contract up leave those hips down and lean back to put more pressure on those triceps.”
#biggerarms #biceps #triceps
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A whole new level of burn after the first go at this. I can't wait for my next arm day…
Late to the party but….humbled
Going to the gym now to do arms!
I saw the M22 on your sweatpants. Don’t tell anyone about that low key gem.![💎](https://s.w.org/images/core/emoji/15.0.3/svg/1f48e.svg)
F you Ryan!
I tried to do this full setup 2 days ago. Following up today with shoulder and back push/pull setup. Can’t wipe my ass today and typing this almost impossible…sore is and understatement?
With 19 inches arms I’ll be complete
Im so glad i watched this video
Peace and love
My arms have been stuck on just under 15 inch but I was also 11 stone and now up to 14/ so here Iam watching this video hoping my arms grow more lol
This dude adds in cursing for no reason like a 12 year old boy that just discovered curse words
What is the exact workout you are doing as for exercise, reps and sets?
This mf knows what he's talking about![💯](https://s.w.org/images/core/emoji/15.0.3/svg/1f4af.svg)
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) .
also i dont count reps on arm day or anything just go tell failure ez
everything this man says i do and it works superset everything no rest inbetween atleast 20 sets per bicep/tricep. subscribing
18s at 202 2 years in the gym arms 2x a week and after each lift i hit 3 super sets light to get blood in em
I saw this and it made me feel good. I am already at 19.5 arms. My goal is 23"
Just completed this workout. Slow amd controlled. Holy fk sht. The pump is real. 60 sec rest in between sets. Thank you for the workout
Damn dude … you talk to much!!! Shhhhhh just show your excercuse and shut up!!! Bla bla bla … start working out … talk to much
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
why is having big arms so important ?.
2:05…..Well?! What did she say?? Can't leave us hanging bro
My legs are 19in….faaaaak
Does this work for naturals
Want 19 inch arms first u MUST take peds. naturally 10+ years lifting with a perfect diet and rest and still a reach lol
This is going to be smashed tomorrow morning, your videos are awesome thanks legend. From NZ![👌🏻](https://s.w.org/images/core/emoji/15.0.3/svg/1f44c-1f3fb.svg)
Ha ha! Mine are 22.5!!
Why cant smash 2 likes![🤷🏻♂️](https://s.w.org/images/core/emoji/15.0.3/svg/1f937-1f3fb-200d-2642-fe0f.svg)
HELP!!! How many times/week would I do this arm workout Ryan?
Never Measured His Arms,,,BULL
,,,
Thanks!
Largest mine got 23.5 killed me i wanted 24 inch pythons like hogan never got it. Down to 20 now![😂](https://s.w.org/images/core/emoji/15.0.3/svg/1f602.svg)
![😂](https://s.w.org/images/core/emoji/15.0.3/svg/1f602.svg)
How tall are you because I have 20 inch arms and I feel like I’m tiny
Is it each exercise x10 within a set, or x20? So 4x(10biceps +10triceps) or 4x(20/20)?
Daddy ryan are you natural?
This video is much better than AthleanX on similar topics.