How I DOUBLED the size of my ARMS in 2 months

We are back with another video today. I'm going to take you guys through my full hybrid arms workout. So today is going to be all focused on the triceps, the biceps, and the forearms. Now yesterday was back day, so my forearms are a little bit shot from all the pull-ups and all the back exercises. Secondary on all that when you're grabbing and you're pulling your body weight is obviously going to be those forearms, but that's not going to stop us. So today we're going to do a full arm day in the gym hybrid with calisthenics and weightlifting using machines using free weights all that good stuff first thing i always do is a little warm-up with just some push-ups get my triceps my shoulders warmed up get the blood flowing waiting for that pre-workout to kick in so what we're going to do is about 60 push-ups different styles different variations just to kind of warm up i like to start with just some standard push-ups i'll do like 15 to 20 here like this, just kind of get loosened up. And then I'll obviously do different variations. So I'll hit some diamond push-ups, for example, get the arms a little closer in, focus in, hone in on those triceps a little more. One of my favorite push-ups to do for warming up and loosening up the whole upper body is the dive bomber push-up, or also known as the Hindu push-up. Really good because it gets those shoulders moving and rotating a little bit rather than just keeping them in place so you start from up high you want to come down kind of like you're going to brush your nose onto the ground or your beard if you got one come up here and you're going to press back and just go back one and I'll do like five to ten of these make sure when you guys do these you try to keep your elbows back you don't want to flare out like this and come down like this that's going to feel weird so keep those elbows kind of pointed oriented back right there like this all right warm-ups done let's go kick that arm workout now when it comes to hybrid exercises obviously we're going to mix up body weight and the weighted exercises so grab the smith machine any kind of bar where you can pull your body up and we're going to do some body weight curls here just like this try to focus more on those biceps and pull less with the back so we don't want to pull the elbows back like this that's just going to use your back muscles more you want to hone in on those arms and just pull with your biceps as much as you can you can do this for about 10 to 12 reps three sets the cool part about using the smith is you can adjust the height so basically you can make it easier if you're not at that level to pull with just your biceps so if you want set it up higher and you can pull here this is a lot easier and yet it still engages the muscles that you're aiming to engage. If you're stronger, go flat and you pull just like that. One thing I did notice when you do these, if you're just gripping like this, you're going to be kind of forced to pull those elbows back. You want to get a deep grip, those hands all the way around that bar and then curl it like you're trying to curl your face to the bar. Now the beauty of doing hybrid workouts is you're working with your body weight on a lot of these exercises. So you're building that relative strength to move your own body weight around on top of using machines and weights to really hone in on those muscles so it's like best of both worlds next up we have dips so we're going to be hitting a few sets of dips for body weight three sets aiming for about 10 to 12 reps on every set now when you're doing dips if you guys want to focus the triceps more kind of keep an upright position and really focus in on those tris if you if you lean forward then you're getting chest when you go deep but we don't want to hit the chest we want triceps isolate those triceps more here like so rather than getting that full chest you want to get the triceps another thing i like to do on my dips is to mix it up a little bit so instead of just cranking out the reps fast getting them all done one of my sets i'll take slow i'll really slow down focus on the stretch and the contraction of the muscle and really get it you know focus on that muscle mind connection which is super important and a lot of people never really do this they just kind of get their sets in their reps in they don't really take the time to focus on feeling the muscles contract and stretch on every rep calisthenics exercises are done next up we're gonna do some machines and i'm gonna show you guys this brutal cable set for both the triceps and the biceps that i like to do people might not agree with it it's very high volume a lot of reps but it'll blow your arms up now one important thing for working out is rest time between sets this is something that a lot of people get wrong so your muscles need time especially when you're pushing close to failure your intensity is high on every exercise on every set you need time between those sets to let them just recover so you can push hard on the next one Otherwise, you're just going to set yourself back. You're not going to hit those rep ranges you're aiming to hit at that max intensity. Intensity is the driving factor. All the most recent research shows intensity is key for building muscle and achieving hypertrophy. If you're not taking enough rest in between sets, you're not going to be able to hit that intensity level you're looking for. So two minutes minimum between sets, five minutes is ideal. If you don't have the time for five, hit at least two minutes of a rest period between exercises. All right, now here's how this one goes. So we're going to aim, you know, as many as we can get. The goal is going to be 8 to 10 sets of 8 to 10 reps on each set. So that's like close to 100 reps. But it's going to be, I call it the mystery set. Usually if I'm working out with a partner, I leave it to them what weight they want to set. But every 8 to 10 reps, we're going to change the weight. Typically starting heavy and then dropping, raising one, dropping three, raising one. Always kind of going downward because you're going to get more fatigued as you go. but you'll see it really blows up those triceps and just pushes you to that limit again driving the intensity factor up now this set is a little different than what we just explained you're not really taking that two to five minutes the only time you get is while you're swapping weights so this is just gonna build that endurance to really push your triceps to the limits we're just gonna keep swapping the weight every eight to ten reps i'm already feeling it lactic acid overload in the arms. We're just going to keep pumping through. You're really going to feel it, especially after like the third, fourth set. Here, you're going to feel those muscles really start to fatigue. Once you start feeling like you're reaching your limits, just go lower on the weight so you can keep going and keep cranking out those reps. For example, this one's really light, but even at that light weight after all those sets, after all those reps, pretty damn difficult this is just the triceps we're going to do the same thing with the biceps we're going to take about three minutes after we finish this set to do the bicep rep now we grab the EZ bar attachment for the cables i like it because it has these ridges so you can grab here close and pull here you can grab on the outside rotate it around grab a little bit wider i prefer pulling here just because for this high amount of volume i feel like i can get more reps here versus here so or i'll mix it up between each one i'll hit 10 or 8 to 10 here and then i'll switch to the outside on the next set right here and we're gonna do the same thing here i'm gonna start heavy and we're gonna slowly work our way down just moving the weight up and down slightly thing is squeaky i need to get some oil on this for the second set i'll switch it for example i'll go now i'll go with the narrow grip i'll switch back to the wide grip on the next one and then we're gonna keep going for about eight to ten reps just focusing on biceps now now one thing about working just arms is your arms are not very big muscle groups right your bicep is pretty small triceps not that big they're going to tire out pretty quickly that's why the rest periods are really important if you want to get that high volume and all those sets in so definitely take the time to rest guys so next up what we're going to do is sphinx push-ups really focusing on the triceps doing that body weight calisthenics approach also called tricep push-ups basically you're going to put your hands here you're going to come down like so i'm going to press up now i'm going to do 8 to 12 reps here for about three sets now you want to make it harder you come straight down like this you want to make it easier slide your body back shorten the range of motion okay next our body weight bicep set we are going to do some chin-ups so i like finding the pull-up bars that have these different angled bars rather than just a straight bar and then I'll grab here and here and we'll do pull-ups full grip trying to focus in on those biceps and I'll do eight to ten reps trying to isolate the biceps again focusing on that body weight relative strength we go triceps to biceps triceps to biceps then I'll put the work in on the forearm so burn out these two first just because I like that approach, you can obviously do all three so hit triceps, hit biceps, hit forearms and triceps, biceps, forearms, but I like to just finish off of my forearms, okay, next exercise is going to be skull crushers, grab the EZ bar, throw some 45s on it, I'm going to definitely drop after the first set, so first I'm going to try to get pretty heavy so we're going to do three sets here, first set heavy, I'm going for you know max weight or max reps, then we'll lighten the lighten the load get our last two sets in, man, my arms are fatigued, I can't even get full depth, I might have to drop the weight, which is okay, that's just something you know if it feels like it's heavy and you can't get the full range of motion, drop the weight my arms are a little more fatigued and there's nothing wrong with that, I think that's something that a lot of people lack in the gym is that maturity level to just say ****, I can't do this weight, let's just ******* drop it 10 pounds, which is what we're gonna do, all right so we dropped the weight down to 35 instead of 45 on each side you should be able to get some better quality reps in, so a little lesson for everyone, drop the weight if you feel like there's nobody here that you're trying to ******* impress with this ---- focus on yourself, know your ability level, nothing wrong with pushing your limits a little bit but if you're not getting the full depth full range of motion then what's the point drop the weight a little bit and get more quality reps in here we go much better you can get that full depth hit that rep range we're looking for all right next up biceps so standing i'll go a bit heavier on the first set just go till failure and that's gonna be the first set standing the rest is gonna be sitting get a lighter weight and really focus in on just that stretch of the bicep let my arm hang down fully and then pull in from there so first set 40 pounds not too heavy we should be to get a decent rep range in here and just push until we fail remember intensity that is the key so push until failure right there all right so grab some lighter weights 30s here i'm gonna set the bench up so we can sit knock out our reps basically i'm just gonna hang down here like so get that deep stretch just really let the arms hang and get those solid reps in if you can here and the other arm that's just hanging on to the to the weight you're just working the forearms inadvertently while you wait to rep to do both arms now one of the biggest benefits about working out that i think isn't talked about enough is the mental aspect right if you're doing it right you're doing it for the right reasons you're in here focusing on your workouts on yourself you'll notice after intense workout how amazing you feel mentally if you're ever having a bad day you're stressed if you're depressed feel like go workout the mental benefits reaped from something from putting yourself in a difficult situation and pushing through it are amazing and like i said they're not talked about enough guys the benefits of working out go beyond just the physical it's mental it is the best thing if i'm having a bad day my day always feels better after a workout is it going to solve all your problems absolutely not but it ain't going to hurt your problems as long as you're not in here injuring yourself not ego lifting and you know setting yourself back but get in there work up a sweat push your muscles to their limit push your mind to the limit you know if you feel like this is your max rep range you can only do this this many push-ups why don't you try for five more for an extra two more whatever push your limits when you achieve something great and you notice how you're getting stronger and you're improving it'll improve you mentally as well this is you making yourself better than you were yesterday that's simply it and uh this stuff carries over into so many different aspects of your life you know it's not just physical it's not it's not just about looking good being strong much deeper than that all right next up we're gonna work the forearms just to finish off the arm day so I like to start with just I call it forearm curls we're going to go in both directions so I like to rest my forearm on my knee and then I'm just going to curl the weight back and forth like this and then I'll just switch arms and we'll do the same thing with both arms just from all the bicep exercises and from holding the weight I already did get a little bit of forearm work so you'll notice you might not be able to get as many reps as you'd like here but just try to again push that intensity and just go till failure you'll know when you hit that failure point because you just can't get that that full rep in anymore that's when you know you've hit your good set and then uh you move on to the next exercise after you hit your sets so i'll do a curl this way and then i'll grab a lighter weight and i'll do a curl this way to hit this part forearm so when you curl here you're hitting here you curl back you're going upwards you're hitting different parts of that forearm so i'll grab 15 for this one and then i'm just gonna focus on curling it the opposite way the best part of working out is pushing your limits and testing what your body and mind is capable of doing nobody grows when they're always comfortable get uncomfortable and force yourself to grow another good one to do this with is just with a straight bar so this is 60 pounds i'm gonna curl it back and forward all in one this one burns your forearms out even faster because you're working both directions in one set and that's pretty much the arm workout guys i'll hit these i'll do one thing of dead hangs so i'll just like hang from the bar just really just hold that grip and that's something i'm personally working on because i'm going for the world record with pull-ups so part of that is just getting my grip stronger so i can hold the bar more steady throughout the reps for that record attempt so my grip doesn't start to slip and i can get faster quality reps so i'll just dead hang i'll grab that bar and i'll hang until my grip just slips that could be you know at this point maybe like 30 seconds to a minute after all these exercises and that is the hybrid arm workout guys pretty simple approach hitting both body weight exercises and calisthenics exercises to really blow up those arms the pump right now is insane the arms are about to explode right now that's how they feel just full of blood full of fluids ah the pump is insane so if you guys enjoyed this video smash that like smash that subscribe i'm going to try to get through a week of what i typically do one video at a time just focusing in on muscle groups doing the hybrid approach then we'll do a video on you know just the calisthenics approach how you can do it without any weights without anything just your body weight a few things like a pull-up bar and then we'll do just a straight up gym approach so eventually we'll have a whole catalog of videos for you guys to refer to so you can train however you like to train check out the discord community it's free come join you know a community of people who are trying to become better every day just like me just like you and then check out the coaching guys the new coaching is you know it's live and it's pretty cheap. I tried to make a price point for everybody who wants to get in so most people can afford it. The one-on-one coaching where you work specifically with me and I build stuff for you from scratch, that's a little different. We have a limited amount of spots for that. So if you're interested in that, it's also available. Jump on it before the slots fill up. I'm looking for five to eight people to work with leading up to summer just to get you guys ready for you know 2024 and make 2024 your best year see you guys in the next video let's go