2.21x MORE Muscle

[@travis1044]

I’ve been kicking my ass with science the last couple months and it’s my most hated/loved plan ever. Thanks Ryan

[@mihkeltroost8769]

you squat 90 lbs at most

[@ZeReichStagg]

​@mihkeltroost8769 you haven't changed your pfp in 8 years. Grow up you insecure child.

[@spasmenoXeris]

@@mihkeltroost8769lmao

[@lelofahon]

​@@mihkeltroost8769id rather havea low squat than look like shit Imagine caring aboit weight that much Youre either a frat ahh guy that needs an egoboost or just fat and mad that you dont look good so yo have to take weight as advantage

[@chasingshangrila]

The best way to learn is with comedy.😂

[@harryhcroft]

Watchin this while I take a shit - yeah, I cackled

[@markbouvierjr.7446]

You have some good stuff out there, sir, thank you for all the great content, bellybutton sweat, and the smell of triceps stretch included.

[@chrisnorman1902]

Source?

[@miketucker2817]

I swear Ryan could be a successful stand up comic.

[@chasingshangrila]

@@harryhcroft hahahahhaha

[@xarrowverse]

I find this guy absolutely hilarious. Not only is this content funny, but you also learn something. Props to you, this is how we should've been taught in school Ryan. 👍👍💯💯🔥🔥🔥🔥

[@apollyonnyx1]

Thanks

[@peartree8338]

Ryan... you're awesome. Been doing your programs for the last 4 months and the results are in. I haven't had these sort of gains EVER. I've been lifting heavy for the past 3 years trying to achieve some sort of breakthrough and the only thing I got out of it was sore arms. I've learned a bunch of new exercises from your programs and I look awesome. Thank you you absolute genius.!

[@daniel.marbach]

Yep same here!

[@nicholaselder2546]

Wait until you take steroids like everyone else does.

[@michelgrandmont8268]

Love the information coupled with humor! Wish my teachers at university had known half of what you are teaching! Keep 'em coming Ryan!

[@M1keDaly]

Just recently started watching you. Really enjoyed this. Got some laughs and it was technical enough to satisfy my inner nerd, yet explained well enough if I knew nothing about exercise science (I know next to nothing) it was simple enough to follow along. Well done.

[@diogofs25]

About the tricep extensions, the answer is the force curve. The overhead version puts more tension on the lengthened position, so it's better for all heads not only the long head

[@LeagueRandomPlayer]

I ve seen this news last week but i like how you summarized it, here have your like mister

[@apeekintime]

One problem with the bicep portion.. Ryan has also been using lots of new accessories to boost his performance - peptides, stem cells, and etc. Can't isolate new arm growth down to just changing the exercises BUT I've experienced the same thing. I do standing cable curls with the handle basically 20 degrees behind my head and basically pull like I'm trying to do a front double bicep flex. It sucks - I feel week as hell but it works my biceps more than anything else i do. Similarly, drop sets including some "failed" or partial reps grew my legs massively over the past year. I always do leg extension with 1-2 drop sets and my last couple reps on the heavier weights are really partials. My quads blew up doing that. After seeing the success of that I've implemented it into some calves and triceps work and I'm seeing results.

[@dexterm2003]

My go to for biceps has been inclined dumbell curls. Use a fairly high inclune of 60 degrees and make sure to keep your upper arm either in line or slightly forward of your torso. You get insane stretch at the bottom position and burning levels of pump at the top. The key is the elbow position never dropping below the torso. If the elbow raises a little bit on the contraction it is not a big deal but try and maintain the upper arm position the whole time. There is literally no relief from either the tension or pump it is pretty humbling. Start with half your strict dumbell curl weight, though, to be safe.

[@harrye290]

so thankful for your content since last year (when i started watching) have gained 12kg in lean mass more to come

[@TheJereomyA]

The taking a shit part was personal…It’s like he’s watching me bro lmao 😂

[@michaelchopiany7467]

Hola, I just found you on the internet a few weeks ago and I absolutely find your videos excellent. I watch them a lot, right before I work out, while I am working out, etc. The first time I put into practice your "form" ", flexing the muscle, I got home from the gym and told my wife I had never trained shoulders before. It was amazing...2 days later, forget about washing my hair. I have one request. Your knowledge is fantastic, but could you do a favor for dummies like me, Could you point out on your mannequin exactly which muscles we are focusing on for each exercise, I think it would help to focus better on the right muscle. Thanx for all you do

[@Merciiier]

Thank you so much for your content and researches. You make everything so much easier to understand and apply for our trainings. Your humor also is a game changer, I’m happy if crossed my way into your channel. Keep posting ✨🫶🏼

[@tannerrood2980]

I feel like this information really supports Tom Platz style of training to failure. As many people hate on his intensity and getting every last drop out of a muscle, there was a method to his insanity. 💪🏻

[@sportyeight7769]

Well, if this is what it take to succes, i think i will settle for average muscles (better than what ? 99% of the population i guess). Cause hot damn i've tried multiple time to do the Tom platz method for legs and it was a NIGHTMARE. legs DEAD FOR DAYS, pain to cry like a little child during the workout and almost passing out.

[@papaspaulding]

I was going to say Im not sure how anyone can hate on intensity? But then thinking to how lazy most people train I guess that makes sense as most people are always looking for a way or excuse to make things easier, ie training 'too smart' (then wonder why they look the same year after year)

[@nicholaselder2546]

Yeah it's has nothing to do with all the steroids.

[@papaspaulding]

@@nicholaselder2546 steroids are not going to help recover or strengthen your central nervous system so when it comes to intensity they are not going to play a big part at all

[@mikehawk1441]

@@nicholaselder2546 Strangely enough, it doesn't. Steroids will make your muscle grow through a different pathway than training does. In short, steroids don't really impact muscle growth caused by training all that much. At least according to the studies I've seen.

[@adz260689]

@5:25 although you could make the same adjusted form from the wrist instead, use a ez curl bar, position your hands where the wrist is slightly rotated out and perform the rep. The slight twist in the wrist tightens the bicep slightly before you even perform the curl. Amazing feeling, amazing results

[@dexterm2003]

Took your video to heart and have been doing overhead triceps extensions as my primary triceps isolation exercise and it has been great. I find that if I use a handle and pronate my hand I get an even more intense stretch at the bottom. IE palm facing the ceiling. Also making sure to initiate the movement with my hand rather than let my elbow drop, helps to intensity the movement. Still working to solidify the form muscle memory but it has been great to find a go to triceps exercise. I tried doing dips for triceps but they put too much stress on my shoulders and elbows. Dips, even assisted ones, are still too fatiguing on the rest of my body and joints for the resulting triceps stimulation.

[@sixtyinsix]

0.40 in: "free weights or machines and cables". I purchased a Total Gym (yes the Chuck Norris machine) for my hip surgery to compliment my post surgery physical therapy. I wasn't mobile without assistance and I live in a third floor apartment being the primary reasons for the purchase. I'm tempted to apply these and other theories on this channel combined with the Total Gym just to answer the question "how much development could one get?".

[@carlosoliver1887]

The preacher curl would change with cable because the last portion is like a dead point in the movement, spider curls would also be different

[@benwillan5987]

Ok. Loved your videos already. But hats off, you've gone above and beyond on this one! And I've only watched so far as kidnapping the guy in your truck part too 🤣😂 keep up the great work man!!

[@philb6079]

Great video. You have to be one of the funniest and most informative content creator on KZbin.

[@snarkyeconomist2141]

Ryan. Love your science based program. Prior to it I exclusively used compound lifts. With the SBP, I've felt muscles I didn't even know I had. It's a very different experience than just doing a 5x5x5. I highly recommend it.

[@maxz69]

Did you notice your serratus?

[@snarkyeconomist2141]

@@maxz69 Oh yea. First or second workout. Hey, what's that muscle?

[@nicholaselder2546]

Yeah it's science, not the steroids lol.

[@T3268d]

I'm in my 50s been lifting since high school other then what I should be eating probably learned all I needed to know in an hour lol all these channels must be overwhelming for beginners crazy

[@J-Peeeeazy]

Dagnabbit, I just started getting into incline curls. What's a better alternative for biceps?

[@carminecaiazzo6770]

your unique talent of providing information with satire and just plain hilarious manner makes this subscriber wait patiently for the next one...thank you Sir!

[@matthewgood8864]

I love his old work out plan. Can’t wait for the new one

[@getrealorgetlost8956]

Been following for a couple years and am not a comment kind of guy but this is excellent work, Ryan. Thanks for the creative, innovative and informative content!

[@drunvert]

People who don't comment are called lurkers and nobody likes lurkers so keep commenting

[@jakeman025]

@@drunvertnah that’s what normal people do that don’t live on the internet. Dude has 7 figure sub count could you imagine if everyone commented all the time? Good thing most of the world are “stalkers”

[@Rhummie1]

I enjoy the content and delivery of the videos. Many thanks and keep them coming please 😂😂😂

[@MatteusClement]

this kind of stuff is what makes the science based program Ryan sells so awesome. My triceps have never looked better since implementing the SBP.

[@04724349]

You are a very good teacher. God bless you.

[@JoelMBarr-hh7vs]

Such smart content. Glad I signed up to get alerted with every video you put out.

[@ajjimenez9140]

I love this guy. 😂😂😂 I can't say that enough. Comedy and useful info from beginning to end at it's finest 👌

[@carlosgomez2296]

Best video yet. Thanks, Ryan!!

[@nathannellis6516]

Videos are always on point, been here for almost 4 years and the vids are always funny AF

[@turnbilltales2433]

Ryan, appreciate your content as always. Have you ever delved into Mike Mentzer's High Intensity mentality? I notice in a lot of the exercises and in this video particularly, you talk about getting to what I would call total failure where you basically cant even do a negative - this is in line with Mentzer's mentality, however you also tend to prescribe a lot more sets (in your arms video you call for 16 sets of 20 reps each for biceps and triceps) which is not at all in line with Mentzer's "once you've taken it to complete failure, you're done" approach. Now you did mention the overtraining the arms being difficult if not impossible and to some extent I can definitely see that these are muscle groups that are less prone to overtraining (and perhaps less consequential if they are overtrained versus not being able to walk because you decimated your hamstrings for example) but what do you think? Last question if you happen to answer but, you do take Testosterone, correct?

[@KukoWdo]

Ryan I love you, please pump us with videos more often 😭😭😭 we need your wisdom

[@degeneratechris]

The best part of this video is he knew I was sitting on the toilet...

[@JakeGrantLetsPlay]

You are so fucking funny dude. I barely even watch your videos for health/muscle building advice - they are just so entertaining. Any learning is secondary. Thank you for all your work.

[@mastermindrational1907]

Ryan this is excellent, man. Very helpful. You know how you kinda know when you won’t get the next rep? That’s when I think you should perform a static hold in fully contracted position, slowly do the negative, then bang out some half and quarter reps to finish off the set. I think after the final full rep is contracted, there should be a brief static hold then a negative to really get the most out of the set.

[@M91211]

Truth to be said, I've been training with his based on science program and honestly there's some weird exercises and people give me the look at the gym but i wouldn't care less about what people say about me, the program is really working like a charm and I've gained a really nice muscle mass in a short period. I highly recommend taking his program.

[@Jacob-vs1ez]

How does it compare to his other programs? I just need the most effective one haha I’m skinny with not a lot of muscle mass

[@tarzanjediofthejungle7887]

Outstanding delivery.

[@pedroaquiles2074]

the edits in these videos are crazy, so much value

[@dano7989]

Ryan any idea when the progressive overload program will be live? I went through 3 of your other programs and was very happy with the intensity and results so I'll be looking to purchase that one as well. Thanks!

[@jacobjohnson7299]

Always great information in a hilarious way. Love your editing style and videos!

[@daniel.marbach]

Absolutely looking forward to the new program! 🎉

[@nathanj109]

Probably my favourite KZbinr when it comes to building muscle

[@L.A.Bustamante]

That was entertaining and informative as always brotha! Thanks for all of the advice.

[@YoungGunz1138]

That was excellent. Thanks man, your channel changed my lift-life

[@aleksandarmatevski1258]

I'd love to see a video comparing EMG results for pull overs (lats) using various grips with various handles (rope, barbell, handles)!

[@SmartAceHole82]

There was another recent study, Eric Helms was talking about it on a podcast. Calf raises, 3 groups, full rom, bottom of rep and top of rep. the bottom of rep group [full stretch] not onl;y beat out the top of rep, but also the full rom group in % growth.

[@tyreewiley6555]

I usually don't do this, but your videos are great 💯 ALOT of information. You going cause me to lose my job lol been watching all morning.

[@rashidshamim203]

These Video's are getting better every day !!!

[@drewbehlke6710]

LOVE the content of information with the delivery 😂😂

[@passerau]

The second main reason why I always watch your videos, after the wealth of useful and pertinent knowledge you offer. It's the comment you make after each fact, to emphasize your point. I can't stop laughing 🤣😂😂😅😅😂😂🤣🤣😂😂. Entertaining and very useful, keep up the good work Bro. Ty🙏

[@edman2740]

Dude love the format, hilarious all the way

[@FindsWay]

The reason is at the incline curl the long head is actually not really stretched but kinda shortened compared to the short head.

[@KaiRyzen12]

I'm OFFENDED you called me out for watching this while I was taking a humongous shit 😂

[@hahamhmm7436]

Ryan i was wondering if you might make a future video on Mike Mentzer, maybe less on himself but rather his training style and idea on training and what aspects are according to todays science positive or negative about it .

[@RFKNFit]

Love the way you teach brotha.

[@SoccerUnlimited13]

What is the GHD machine you have?

[@frankmccracken1160]

Love you stuff man! I’m 66 been lifting for years, some owner some bbing!! It’s a life style!!

[@jasonbarton9856]

I like your idea with the unilateral tricep push down. I used a handle allowing me to do the full movement with a pronated grip then supinated and got one hell of a connection.

[@jasonluckett2263]

The problem with the decline curl is that the weight is easiest in the stretched position. If the force was coming from behind your arm it would be more tension at the bottom.

[@Drummerboy-e2n]

I bought this dude’s PPL program and it is fire. 10/10 would recommend

[@andreaudette3946]

Great teaching Ryan thanks

[@stuartniven2401]

Love it! You have helped me so much! I appreciate you, Ryan!

[@sahibgaba1]

@Ryan Humiston great video! I think it doesn’t work for biceps because of gravity. There’s no tension on the bicep at length when the weight is at the bottom. If you tested this same exercise with a cable and you were positioned far enough away from the weight stack to create tension on the lengthened bicep, I believe this may be more effective than a the dumbbell curl. Especially if you’re able to keep your elbow locked at the hips to increase intensity.

[@kenlowell9862]

Dude… I so appreciate your humor. Thank you.😅

[@jakesmith8093]

I always enjoy your videos keep them coming!

[@papparazzo5646]

Every father should try to achieve your level of fitness - thanks a lot for your work.

[@nicholaselder2546]

Better get on the steroids then.

[@Ahmed822100]

Ryan was such an example for animal adoption for me. Today I adopted a strayed cat that was hit by a car and recovered. I was so hesitant to take it into my apartment. But once I remembered that Ryan adopted 13 dogs, I said " what about a single cat?!!!" I felt great after doing this

[@Atsolok]

I Love your science work you always do but I’m also curious about your cycle? Is it possible you can share that as well?

[@nicholaselder2546]

He lies and says he is natural.

[@Yuorai]

Start with 200mg Test E for 20ish weeks, if you dont gain at least 10kg give up on steroids, you have shit genetics for drugs and it's not worth it

[@dasuberpanda]

garage down, half way into PPL and PPL has been a ..SERIOUS step up, I am expecting science to be the final boss routine at this point.

[@jjavierre]

Hi, Ryan. Love your “british” humor.. Just one question: have you incorporated those last studies in your programs? Do not lose your vibe! Thanks a lot..

[@RobertDinTulsa]

Math error / correction → 14.1 / 9.3 = 1.5 times as much OR a 50% increase. An increase of 100% would be another 9.3 added to the original 9.3 = 18.6. An increase of 50% would be another half of the original (4.65) added to the original 9.3 = 13.95. An increase of 150% would be another 13.95 added to the original 9.3 = 23.25. Get it yet?

[@jromero17]

I have changed up my workouts so much because of your channel. I love knowin I’m not wasting an ounce of potential. All my friends have seen the gains and they don’t even know what I’m doing lol

[@kennymackfamily]

Thank you bro for your talents!! I always learn so much from you! KEEP INSPIRING!!! 🔥🔥🔥

[@Sheltonism]

Watching you run was the best part of this video.

[@alfonsoranierigiugliano7058]

The most important thing that i have learned is the "added rep", continue with barely 0 ROM but increase mechanical tension and TUT that's a lot more important than the rep itself🙌👌🏻👏🔝

[@attilabenedek15]

Lately the Mike Mentzer type of training started to pop off you should make a video on low volume high intensity training

[@whiteheadcrab57]

That idea with running person is awesome

[@parthmishra5942]

What are exercises to train the chest, shoulder, and lats at a lengthened position? ?

[@sheilaward8915]

Your Awesome. Thanks for doing all you do and sharing with us.

[@AlexanderBraestrup]

Love your videos 💪🤟 Could you do a diet video at some point?

[@turbotime7605]

i love doing double bicep curls on the cable machine, can get that super deep stretch.

[@Jigds]

Hey Ryan, like your wacky style of making sensible fitness videos. By the way can you switch to a Rode mic, may save your right hand fixated holds 😊

[@billyelrod7881]

Thank you I have been using bands for my triceps ...... Over head it is . Thank you sir.

[@emsbusinessacademy2658]

Solid! ...and well explained ...keep em coming.

[@autoadditionsnationwide5500]

New program is awesome

[@lcruz2783]

Always great info, with some cool workout stuff too

[@clyoung777]

This was very interesting. Gonna give it it try. Great info, Ryan!

[@mrjpg256]

Since the Biceps don't follow this pattern, can you do a biceps dedicated video?

[@MN-Unicorn]

It's nice to see Ryan in line with Joe Bennett (Hypertrophy Coach) time and again. Two very different styles of communication, but seem to align very closely in training philosophy.

[@AccountantDoesDIY]

Good video mate. And so pleased to see you’ve managed to do the plasterboarding ;-)

[@DerekFrazier2014]

Tks Bro I was already ending my sets like that. Now that you added the science to why I love it. You do have the best fitness/comedy channel hands down. I have taken some master’s classes on fitness and I have found you have always been spot the fuck on point with what you share. I make sure my young lifter friends know about your page on KZbin. I want to make sure they don’t make the mistake I did for years with just Bro-Knowledge. Ty

[@attkdriver]

Get vid, love the comedy mixed in. Makes it way easier to watch. How have your results from Ways2Well?

[@Craggga]

I'm joining the gym with friends at work who go regularly. Could you do a video on red flags/bad advice that first-timers could get. Thanks for the vids and the education 💪👍

[@yodo5701]

best would be to take what they tell you and research it

[@nicholaselder2546]

Take steroids like he does.

[@sleimanabifaraj2417]

We need more from these type of videos

[@jc_yadigg]

3:57 im popping as i wait for the water to warm up 😂

[@ho2673]

Great youtube channel man I love it