The ONLY 5 Exercises You Need For Bigger Arms (Home Workout) — Transcript

Full transcript

1. 0:00You want bigger arms, but every exercise
2. 0:02you've tried hasn't moved the needle,
3. 0:03not even close. Here's the truth. It's
4. 0:05not about how many exercises you do,
5. 0:07it's about which five actually work and
6. 0:10doing them right. Today, five movements,
7. 0:12biceps, triceps, everything. No gym, no
8. 0:15equipment, zero excuses. And I'm going
9. 0:17to show you the three mistakes you're
10. 0:19making right now, because if you don't
11. 0:21fix them, your arms will never grow,
12. 0:24never. Run this routine for 30 days. 30
13. 0:26days from now, when you put on a
14. 0:28t-shirt, you won't be hiding your arms
15. 0:29anymore. But I'm warning you right now,
16. 0:31if your form is off, everything is
17. 0:33wasted. I'll show you exactly where
18. 0:35you're going wrong. Pay attention. Let's
19. 0:36go. Number one, chair dips. This hits
20. 0:39all three heads of your tricep. Tricep
21. 0:40makes up more than half your arm size.
22. 0:43So, if your arms look like wet noodles
23. 0:44hanging off your shoulders, this is
24. 0:46where we start. Sit on the edge of a
25. 0:47chair, grip the sides with both hands,
26. 0:49back straight, like you still have some
27. 0:51self-respect left in your spine. Now,
28. 0:52lower yourself down, all the way until
29. 0:54your elbows hit 90°. That's your tricep
30. 0:57actually working for once. But, I
31. 0:58already know what you're doing at home
32. 1:00right now. You're leaning forward,
33. 1:01hunched over like you're trying to smell
34. 1:03your own knees, elbows flaring out like
35. 1:05a confused chicken. That's not a tricep
36. 1:07exercise, that's a chest stretch with
37. 1:09extra steps. You just wasted your time
38. 1:12and called it arm day. Congratulations.
39. 1:14Back straight, elbows pointing straight
40. 1:16behind you, not sideways, not outward,
41. 1:18behind you. Now, push yourself back up,
42. 1:20all the way up. Don't you dare stop
43. 1:22halfway. Full range, every single rep.
44. 1:25Half reps give you half results, and
45. 1:27half results means nothing, absolutely
46. 1:29nothing. Too easy? Grab a bag or a water
47. 1:32bottle. Place it on your lap. That's
48. 1:33your progressive overload. If your
49. 1:35triceps aren't burning right now, you're
50. 1:37doing it wrong. Fix it, or don't, but
51. 1:39don't come crying when your arms still
52. 1:41look the same 6 months from now. Number
53. 1:43two, diamond push-ups. This targets your
54. 1:45tricep lateral and medial head. This is
55. 1:47the exercise that gives your arm that
56. 1:49horseshoe shape. You know, that shape
57. 1:50you see on other guys and wonder, how
58. 1:52did they build that at home? This is
59. 1:53how. Hands on the floor, form a diamond
60. 1:55shape with your thumbs and index
61. 1:56fingers. Place them directly under your
62. 1:58chest. Body straight head to heel, like
63. 2:00a plank. Not a banana, not a question
64. 2:02mark, a straight line. Now, lower your
65. 2:03chest down to your hands, then push back
66. 2:05up. Squeeze your triceps at the top like
67. 2:07you're trying to crack a walnut with
68. 2:08your elbows. But, I already know what
69. 2:10you're doing. Your elbows are flaring
70. 2:11out like you're trying to take up both
71. 2:13armrests on a Spirit Airlines flight.
72. 2:15And just like that passenger, nobody
73. 2:16wants to deal with you. When your elbows
74. 2:18flare out, the load shifts straight to
75. 2:19your shoulders. You just accidentally
76. 2:21did a shoulder workout. Wrong muscle,
77. 2:23wrong day, wrong everything. Elbows stay
78. 2:25close to your body the entire time. Not
79. 2:27sometimes, not mostly, the entire time.
80. 2:30Lower yourself with control, chest to
81. 2:31hands, then push up. Squeeze at the top.
82. 2:33Feel that burn in the back of your arm?
83. 2:35That's your tricep. That's what we came
84. 2:36here for. Too easy? Elevate your feet on
85. 2:38a chair. More angle, more load, more
86. 2:40growth. Too hard? Drop to your knees,
87. 2:42but keep that diamond shape perfect. No
88. 2:44compromises on form, ever. Most guys do
89. 2:46push-ups their whole life and never
90. 2:48build arms because they never did them
91. 2:49right. Now, you know the difference. Use
92. 2:51it. Number three, inverted row. This
93. 2:52hits your bicep and brachialis. This is
94. 2:55the pulling movement your arm routine is
95. 2:56missing. And yes, your arm routine is
96. 2:59missing it. Find a sturdy table. Get
97. 3:00underneath it. Grab the edge with both
98. 3:02hands shoulder width apart. Body
99. 3:04straight head to heel. One rigid line.
100. 3:06No sagging, no bending, a straight line.
101. 3:09Now, pull your chest up to the table.
102. 3:11Squeeze your biceps at the top, then
103. 3:13lower yourself back down. Three seconds
104. 3:14on the way down, controlled the whole
105. 3:16way. But, I already know what you're
106. 3:17doing. You reach the top and drop
107. 3:19yourself back down faster than you swipe
108. 3:21left on a bad Tinder profile. Zero
109. 3:23hesitation, zero control. Just falling.
110. 3:25That slow descent is where half your
111. 3:27gains are, and you're throwing them away
112. 3:29every single rep. Pull your chest to the
113. 3:31table, not your stomach, not your chin,
114. 3:34your chest. Squeeze at the top, then
115. 3:36lower yourself three seconds down.
116. 3:38Faster than that and you're only
117. 3:39cheating yourself, nobody else,
118. 3:41yourself. Too easy? Elevate your feet on
119. 3:43a chair. More load, more growth. Too
120. 3:45hard? Bend your knees. Keep your feet
121. 3:47flat on the floor. You control the
122. 3:48difficulty. Most guys only push their
123. 3:50whole lives, never pull, Then wonder why
124. 3:52their arms look flat from every angle.
125. 3:55Not anymore. Now, pull like you mean it.
126. 3:57Number four, overhead tricep extension.
127. 3:59This hits your tricep long head. This is
128. 4:01the muscle that gives your arm actual
129. 4:03thickness from the back, from the side,
130. 4:05from every angle. And most guys have
131. 4:07never trained it once in their life.
132. 4:09Grab a towel, loop it around a door
133. 4:11handle at the top. Hold both ends behind
134. 4:13your head. Step forward so there's
135. 4:14tension. Now, extend your arms straight
136. 4:16up. Squeeze at the top. Then lower
137. 4:18slowly behind your head. All the way
138. 4:20down. Feel that deep stretch? That's
139. 4:22your long head finally doing its job.
140. 4:24You've been doing push-ups, dips,
141. 4:26thinking your triceps are covered. Your
142. 4:28tricep long head has been off the clock
143. 4:30your entire life. Clocked out before you
144. 4:32even started, collecting gains it never
145. 4:35earned. And you had no idea. Arms
146. 4:37overhead, all the way up. Don't half rep
147. 4:39this. Squeeze hard at the top. Then
148. 4:41lower slowly. Feel every inch on the way
149. 4:44down. Rush through this and you're
150. 4:45wasting the one exercise that actually
151. 4:48builds arm thickness. Too easy? Step
152. 4:50further from the door. More angle, more
153. 4:52resistance, more tension on the long
154. 4:54head. Your arms are flat because this
155. 4:56muscle has been asleep your entire life.
156. 4:59Wake it up right now. Number five,
157. 5:01chin-up. This is the king of bodyweight
158. 5:03bicep exercises. Maximum load, maximum
159. 5:06growth. And before you say you don't
160. 5:07have a pull-up bar, a sturdy door edge
161. 5:09works. A tree branch works. Figure it
162. 5:11out. Grab the bar with your palms facing
163. 5:13you, shoulder width apart. Start from a
164. 5:14dead hang, arms fully extended. Now,
165. 5:16pull yourself up until your chin clears
166. 5:18the bar. Then, lower yourself down. 3
167. 5:20seconds on the way down. That descent is
168. 5:22not a break. That's half your workout.
169. 5:24Treat it like one. But, I already know
170. 5:25what you're doing, half reps. Chin
171. 5:27nowhere near the bar, arms barely
172. 5:29bending. That's not a chin-up. That's
173. 5:30just hanging there feeling bad about
174. 5:32yourself. Which, fair enough, but it
175. 5:34won't build your biceps. Dead hang, full
176. 5:36extension at the bottom. Every single
177. 5:38rep. Pull until your chin clears the
178. 5:40bar. Not your nose, not your forehead,
179. 5:42your chin. Then lower yourself. 3
180. 5:43seconds down. Control it the whole way.
181. 5:45Can't do one yet? Jump to the top
182. 5:47position and lower yourself as slowly as
183. 5:49possible. That's called a negative rep.
184. 5:50Do that until you can do a full rep. It
185. 5:52works. No shortcuts, just put in the
186. 5:54work. One perfect chin-up beats 20 fake
187. 5:57ones every single time. Now, go prove
188. 5:59it. Now you have the exercises, but
189. 6:00here's what's going to make or break
190. 6:02your results. You've probably done some
191. 6:04of these exercises before, maybe all of
192. 6:06them, and your arms still look exactly
193. 6:08the same. That's not bad luck, that's
194. 6:10not genetics. That's three specific
195. 6:12mistakes you've been making every single
196. 6:14time. Mistake number one, no progressive
197. 6:16overload. You do 10 diamond push-ups
198. 6:18today, 10 next week, 10 next month, then
199. 6:20wonder why nothing changes. Your body
200. 6:22adapts. The moment something gets easy,
201. 6:25it stops growing. More reps, more sets,
202. 6:27harder variation every single week. No
203. 6:30progression means no growth, period.
204. 6:33Mistake number two, your form is broken.
205. 6:35Not slightly off. The muscle you're
206. 6:37trying to train is barely activating.
207. 6:39Elbows flaring on diamond push-ups,
208. 6:41leaning forward on dips, half repping
209. 6:43chin-ups. That's not training, that's
210. 6:45just moving around and feeling tired.
211. 6:47Mistake number three, not enough
212. 6:48protein. Muscle doesn't grow during the
213. 6:50workout, it grows after, during rest and
214. 6:53recovery. Aim for 0.7 to 1 g of protein
215. 6:56per pound of body weight every single
216. 6:59day. If you weigh 170 lb, that's at
217. 7:01least 120 g minimum. Most guys are
218. 7:04getting maybe 50. Do the math. Now,
219. 7:06here's how you're going to do this.
220. 7:07Every exercise, go until failure. The
221. 7:09moment you can't do one more perfect
222. 7:12rep, you stop. Form breaks, you stop.
223. 7:14Not before, exactly then. That's your
224. 7:17set. Three rounds, failure on every
225. 7:19exercise. 45 seconds rest between
226. 7:22exercises, 60 seconds after chin-ups.
227. 7:24Three days a week, not every day. Muscle
228. 7:27grows when you rest, not when you
229. 7:28destroy yourself every morning. And one
230. 7:30more thing, consistency is the only
231. 7:32thing standing between you and the arms
232. 7:35you want. The guys who quit after 2
233. 7:36weeks are the same guys still searching
234. 7:38for arm workouts next year. Don't be
235. 7:40that guy. Now you have everything, The
236. 7:42exercises, the form, the truth, the
237. 7:44plan. The only variable left is you. If
238. 7:47this video just changed the way you
239. 7:49train, hit that subscribe button because
240. 7:50next week I'm dropping something that'll
241. 7:52make today look like a warm-up. Don't
242. 7:54miss it.
243. 7:56>> [music]