BEST Arm Exercises Are NOT Isolation Exercises, Start Doing THIS | Mind Pump 1844

[@sergioalpha5749]

I've been training for a good 25 years, I try to read and stay informed as much as I can. I am now 42 years old and NOTHING out there gave as much information and new training ideas as listening to your conversations. Keep up your amazing work, I really love you guys and what you are doing in your channel is literally changing people's lives. Thank you all so so much! Sergio Maria From Algarve, Lagos, Portugal

[@carlosdmc5395]

I saw in a previous video that Sal spoke about chin ups as a must exercise for biceps and started doing it and I have noticed my arms are stronger and bigger now than even before I went through chemo and when I used to workout 5 days a week. I do a full body workout now 3 times per week and focus on compounds lift as you guys have suggested and great results. Wish I had done it in my early twenties. Thank you again for sharing your knowledge.

[@Hells_Gift_MB]

I saw that too but he said it all came down to a different kind of grip variation to hit the bicep in a crazy way ( which I didn't really understand)

[@optimisticoutreach1236]

Their "research" is basically watching Rogan and AthleanX...it's comical.

[@LJ2K2025]

Bench/Squat/Deadlift/Row/OHP/Weighted Dips/Chin-ups... don't need much more that that, could add mobility work and rotational exercise with kettlebells but for building full body mass and strength it's pretty simple 💪

[@highchurchpapi]

How would you program a full body workout routine 3x a week, what does yours look like?

[@LJ2K2025]

@@highchurchpapi I don't really train with barbells anymore primarily i use heavy kettlebells cos I train more for functional strength and explosive power not muscle mass per se cos I train kickboxing/mma, what's your goal?

[@xxk4rilsxx]

Heavy Overhead triceps dumbbell extensions. Now my arms are bigger than my big head.

[@davidbarran4739]

Same, add weighted dips

[@27kishanp]

It’s this great information. Personally, I’ve noticed a significant difference in my arms after I incorporated pull ups and dips into my training

[@emilybarry9410]

I find that anything that stresses my grip-heavy DL, carry’s, pull-ups, and rows to be great multi-functional exercises that help arm development

[@Madchris8828]

Absolutely 💯. I found my forearms have grown from encorporating deadlifts and rows just in general

[@garagegymgranny1965]

The MindPump way is the best way to start your day. I have picked up quite a few tips from your podcasts. The one that is going to make my days better is watching for notifications of a new drop.

[@kane6529]

As someone that’s hitting Full Body 4 days per week this is great information to have! I struggle having the time to get isolations in sometimes, and it’s nice to know it’s not the end of the world for my arms if I dont have time that day! Appreciate everything you guys do and made sure to turn on notifications in case I’m the lucky one!

[@timrabet2020]

Love how the topics you talk about are things I keep thinking about prior to the podcast coming out, like you guys are reading my mind!! Would love a free program :)

[@troyharrington7043]

Great episode as always! New trainer, long time listener. I've always thought you didn't need to do arms as long as you were doing a compound that hit them. It wasn't until I was older that I started isolation exercises. I like using them now as accessory work in my current powerlifting program just to mix it up from the big 3. Thanks guys!

[@amizakk]

I've been training for a little over a year and starting to slowly realize that the compound movements are where it's at and all these fancy isolation exercises are just supplements that can help you build your complete routine but not essentials. I think more people, especially beginners need to hear this and base their training upon that.

[@Morjixxo]

Question 3: I personally use this routine every 3 days. It's basically a 4x8-12 of Push, Pull and Legs compound exercises, done in cycle to optimize district recover while keeping a good system signal. To me doing one set for exercise is good for performance, especially for the mental "all-in" mindset. If you don't have time like me, you can't plan too many series, so the reps must remain high in order to maintain a good training volume (which is still quite low). (In brackets I wrote the alternative for against-calisthenics athletes). STRENGTH: Recover between series and cycles: at will (2-3 min). Buffer: 2-3 reps. A.1) 1x8 Rings Pull Ups (or Lat Machine) 1x8 Rings Box Pike Push Ups (or Over Head Press) 1x8 Cossack Squats +25kg vest (or Squats) A.2) 1x8 Rings Tuck Front Lever Body Rows (or Rows) 1x8 Rings Dips (or Bench Press) 1x8 Backward Lunges + 2x20kg dumbells (or Bulgarian Squats) ---------------------------------------------------------------------------- HYPERTOPHY (less weight variations): Recover between series and cycles: 1-2 min. Buffer: 1-2 reps. B.1) 1x12 Rings Box Pull Ups (or Lat Machine) 1x12 Rings Pike Push Ups (or Over Head Press) 1x15 Jumping Lunges (or Squats) B.2) 1x12 Ring Box Body Rows (or Rows) 1x12 Ring Push Ups (or Bench Press) 1x15 Bridges (or Hip Thrust) If you are short on time, just do the Strength (part A) (requires 20 min.). I would love have some feedback guys, for me this routine is great. I bring variety changing the tempo, doing the Hypertrophy part with less but explosive reps. Sometimes I train statics (Hang L-sit, Handstand, Support L-sit, Front Lever), in order to alternate hard and easy workouts. I basically avoid isolation and complementary exercises, due to time issues.

[@matthewgill1633]

Love your podcast listen to it everyday. I am a 17 year old been lifting for about a year. working full time this summer would love the free maps powerlift to help me out.

[@ginaherold]

My trainer just started teaching me to hang clean today, so your appreciation for it made me happy 😊 Thanks for all the great information!

[@bribradt3450]

Love the content boys. I work a physical job in a warehouse from 3am-10am 5 days a week. I travel 15k steps during this time. I used to constantly be in diet mode and trying to eat like 2000 calories a day, always tired asf. You guys helped me get over the fear of raising up my calories, and I figured out my maintenence with this activity level is around 3200 calories. Now I'm eating 3500 daily, lifting and not gaining any noticable body fat. Feeling way better. I would love to support and get one of the programs but I got bills n shit. Pick me for the giveaway :)

[@carlosdmc5395]

I agree also with what you guys about believing that you are healing or getting better. Through chemo I was told to tell my body and really believe and focus on connecting mind and body that I was healing.

[@Burkhimself]

I haven’t done a real curl in probably 9 weeks. I’ve been doing 6 sets of weighted chin ups to failure….gives’em a rounder, more girthy look 💪🏼

[@twhitetraining]

My son was born a week ago and I’m training for that dad strength. Thank you guys for the great information as always.

[@GUITARTIME2024]

Congrats.

[@Imtiaas]

Amazing information! I like your podcasts, they provide real information as you have experience with many clients.

[@emilyb.2176]

I find myself always learning and always laughing in each and every podcast. Both informative and entertaining all in one! 😆💗

[@JG-sz7bb]

Will try to change my routine a bit to include those exercises! Thx for that knowledge guys !

[@Jjbigdawg594]

I’ve been doing MAPS ANABOLIC now for 2 months, greatest program ever, glad I found you guys ! Cut out cardio (running everyday), go to the gym 3 times a week, just all in all so much healthier…. + way more time efficient

[@ericmiller8139]

Totally relate to this, I really don’t even like isolating biceps and triceps, mainly do the compound lifts. Great information once again from the best fitness channel. Thanks guys!

[@richardcordova8931]

Molecules of Emotion. Such a good book towards explaining the correlation between our bodies seen from science and alternative medicine. Evole your Brain is another outstanding book.

[@brianmyers1662]

Just absolute 🔥🔥🔥🔥! Love the concept of compound lifting as premier way to build strength and size at the same time! Lift as you live! We don't move in isolation, why should training that way be best? I love this message!

[@adamgonzalez9642]

Morning mind pump brothers! Such a positive start to every day! Thank you! Have a blessed day 🙏🏼👊🏼💪🏼

[@jre5811]

So fortunate to have this information, thanks guys.

[@Marissaeverett15]

I’m currently going through maps resistance as someone who has been so used to going to the gym 6 days of the week it’s been tough mentally to go down to just 2-3 days and hit full body. But I think it’s EXACTLY what I need. I’m seeing great results I’d love to have the powerlifting program.

[@sophieamberkar7630]

I love watching your videos! Thanks for providing so much knowledge and discussion.

[@odinsonthered9226]

Eric Bugenhagen is a good example of great arms with little to no isolation as well

[@johnniefielder1622]

Great informative video fellas, thank you!!

[@irish7611]

So so much good insights on this. Would love a program for my 45 yr old self that makes sense. :) thx 🙏🏻 for show.

[@ChristyVer92]

I don’t like you guys…. I ABSOLUTELY LOVE YOU GUYS!!!! The content and material you share is great, and has helped not only myself, but my mother as well. She is in her 50s and diabetic and I’ve been training her, which is primarily why I got my certification as a PT. I enjoy helping her and her friends out. The family is now asking for me to train them. I’m so happy I found you guys during the pandemic. 🥰 I’m also appreciative for you guys answering my questions on IG (Thank you Justin). Keep It Comin’ 💪🏼

[@LJ2K2025]

Other than compounds and chin ups 1 of the best exercises I've found for biceps is using a towel putting it through a heavy kettlebell and doing curls, amazing for biceps and forearms and grip and even wrist and hand strength, game changer for me

[@edwardaligonzalez123]

Love the content!!! Nice points in optimism!! N thanks 4 the patenting advice( on drug discussions) knowledge is power! Thanks 💪🏽👍🏾

[@edwardaligonzalez123]

On

[@davidmumbower3831]

Here is a good question! How should you train your delts?

[@leonardwimbley9590]

The big lifts make my arm stronger and more "dense" like you talked about in last episode. Calisthenics gives me the best of both worlds

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@leonardwimbley9590]

@@MindPumpShow thank you guys so much. I can't wait to check this out

[@davidverdugo6266]

I am torso dominant my chest, back and shoulder are much stronger and bigger than my triceps, biceps and forearms. I've lived off chinups/rows and close grip bench/dips and it still hasnt done much for the size of my arms. I actually had to do alot more isolation volume to help them but also i have crappy muscle insertions for my bicep and tricep and they will only get so big.

[@MarcelHoskins]

Thanks for the advice on the 1-2 reps for 80% max... Tried it the other day with 2mins rest on bench press and hack squats

[@beaubarrett3715]

You guys are the best

[@CarlosCrespoMontes]

really love your show! keep up with the good staff! always gratful with your content. team Jason and Doug

[@Langdoon]

Definitely gonna take some tips from this video!!

[@michellesmith8710]

Love your content. I have learned so much. Question: I have been strength training since April. Recently I have struggled to increase weight or reps on upper body, with the exception of my back exercises. Shoulder and chest movements I can't seem to get past where I am at. Any suggestions?

[@MindPumpShow]

Check out MAPS Symmetry. www.mindpumpmedia.com/maps-symmetry

[@OhDevBeard]

This just confirms to me what I found a year ago. Was doing calisthenics on rings. My wife said that was the time in my life my arms seemed the biggest.

[@limitisillusion7]

My triceps are my most developed muscle and I can't credit anything other than pushups. I used to do hundreds on runs. High reps might not be great for strength, but they work for hypertrophy for me, especially when pushing close to failure, even if the first 35 are easy, the last 5-10 are all that matter.

[@b45_sourabhpadwal73]

Let me clear and concise! You guys are amazing. Your knowledge helped me a lot in my physique building. Keep it up💯🤝 Love From India 🇮🇳 ♥️

[@nicknormando4220]

I do have to say though once I started prioritizing laterals over shoulder press my delts grew like crazy and feel much healthier

[@florida951sooner.6]

Did 121/2 behind the fence best workouts dips pull-ups lunges.

[@barbosajoaoo]

great as always

[@edgarsimental1613]

great info!!!

[@Tobias_Kevorkazito]

Gawd I hope I can remember all the great advice from 100s of podcasts I’ve taken in…. still got a lot of it 😂🔥❤️🇨🇦🥊💪🏻👊🏻 edit: Thanks so much for the robust description content. Was hoping to find the Defranco interview, and there it was !

[@gfitfitnessstudio]

Fun fact: I haven’t “trained arms” in well over a decade and I’m often asked what I do on triceps day! 😉🤪

[@ZionistWorldOrder]

great show!

[@chaseg27731]

Hi guys thanks for the great content. Eye opening. Stuff I really wished I focused on I'm my 20s. It's sad that the difference between the US dollar and the south african rand is so huge could have gone with most of your programs. These podcast are the way to go for me. Keep it up. 💪🏽👊🏽👊🏽👊🏽👊🏽

[@tizianomarelli9818]

does pump makes the muscle really grow for naturals ?

[@Madchris8828]

Personally from my experience yes, but it's overated overall. Progressive overload matters more than anything imo. I try to focus on upping the weight or reps every week. And some exercises (many compounds) don't pump me like crazy to begin with.

[@danidaggett]

I’ve been hypertrophy training for several months now. But I want to get stronger and switch things up with some strength training. If i were going to start doing the single, double, or triple lifts like mentioned in yesterdays video, should I do that with just the compound lifts? And potentially leave out isolation lifts during my strength training phase?

[@edwardcaine9799]

Definitely only with compound lifts. Maybe do isolation exercises on a separate day

[@davidsenay2811]

Do the isolation work after the compounds lifts to further build more muscle. Strength training and body building training have different styles of moving the weight for the most part. Power/strength = less reps, less time under tension and fast movement speed of the weight. Training for hypertrophy = higher time under tension , controlling the weight, pump sets , pyramids , drop sets. Super sets ext.

[@GangStar_6]

Damn this gathering is pack with some very useful info.

[@glenngilbert7390]

Thanks guys.

[@Mournful_night]

Thanks for the informative video :)

[@Morjixxo]

About satisfaction and happiness: Wanting less can get you satisfied, but is not the optimal solution. What we want is what drive us. Is energy. Want everything while need anything is the path to freedom and happiness. Just my opinion.

[@huntershaw4673]

Definitely wanting to try a 5x5 style workout program “power lifting” so I would love the giveaway.

[@GaddMX44]

Im optimistic that MAPS power lift will help me live longer!!

[@Glotaku]

Everyone’s genetics are different when I do heavy compounds my chest and back explodes but my arms don’t grow at all

[@Star.g1r1.1]

Love the show !

[@gkmaz4030]

Ugh. I squat, dead lift, lunge, reverse lunge , band exercises , hip thrusts , shoulder presses, back pulls - every Monday Wednesday fridays - I feel great though. Yoga’ in between other 3 days. Probably still over training …🤪🤪🤪🤓

[@jasonb2916]

Which one of you plays the guitar?

[@liamburns8554]

In my experience doing no isolation work on bi’s and tri’s make the body so torso dominant.

[@theironforce3000]

hell yeah good episode today 🤘

[@giorgossermes9644]

damn an episode about building bigger arms not gonna miss it xD

[@therealwewin]

How would you grow monster forearms?

[@Madchris8828]

Imo deadlifts, rdls, barbell bentover rows. Any type of row nearly. You can do isolation exercises focused on forearms if you really want. I'll warn they are boring though, lol. Wrist curls for instance

[@sacdaddy33]

Need to win a new program. Focusing on big compound lifts right now!

[@KevinsKontentKorner]

Why do I feel a pinch in my biceps after lifting?

[@elijahroberson4315]

Speaking on the placebo effect there’s a reason why they have the people washing the windows at the Children’s Hospital wearing superhero costumes. It’s because the happier the kids are the more success rate they have with the chemotherapy.

[@Simon-zu2rb]

Was getting hungry and then read the title as "Build Burger Arms".

[@abprepboy33]

the problem is beginners turn on youtube to get big arms and they see 2000 videos of the best way to gain mass in your arms. Each video shows 22 ways to do a simple curl or tricep pushdown. So you see people in the gym thinking they need to do 35 sets for isolation just to do each variation of a curl. LOL They could do 4 sets of curls, 3-5 sets of tbar rows and 3-5 sets of lat pull downs or pull ups and be fine. Also- I dont even think it matters if they just do pull ups targeting the back vs bicep pull ups like sal is talking about.

[@niedecker12]

Shoutout to all the powerlifting dads 🤘

[@DJSTOEK]

❤❤

[@tomhitchcock8195]

One armed chin-ups are awesome too

[@FaridEmame]

Also recommend this book about area 51 being a nuclear testing site: Area 51: An Uncensored History of America's Top Secret Military Base

[@MindPumpMashUp]

Other than the KZbin algorithm that we pay your wages for in pay per click, can you share what you guys do for free to educate the community that aligns to your ethos?

[@kadimagratitude583]

Will you guys have or ever be on Joe rogan podcast?

[@kadimagratitude583]

Or jocko Wilkins or Jordan Peterson

[@FaridEmame]

Funny about junior high, you spend 3 years moving up the ranks from 6th 7th and 8th only to go back to bottom of the barrel going into high school. Major mind fu**.

[@calebburgess2244]

Gonna get those Chris Hemsworth arms 💪💪💪

[@Madchris8828]

It's really bad how many spam comments there are now in comment sections on KZbin ffs 🤦‍♂️

[@king-nick2023]

It’s crazy to me that alcohol 🍺 is legal.. I enjoy a drink 🥃 like everyone else but when I look at how many people die each year from it makes me think how horrible a invention it is. Plus when I seen it ruin so many relationships and all the dumb shit people do when on it makes me wish it didn’t exist

[@EvilMrRogers411]

BOOM! Pick me coach!

[@jacoblogmet]

It’s your daddy, Mr.Boom!

[@davispearce6000]

Don’t be a dumbbell and think your arms will become bigger using isolation exercises than if you use compounding lifts!

[@chase8638]

here for the algo🤝

[@davidsenay2811]

They're gymnast using them as an example to prove a exercsie is best is weird... They generally speaking have elite genetics. No matter what they do will get them better results than 99% of anyone doing any exercise.

[@stormrhode2330]

Shrugs are probably one of the most boring exercises to ever exist. Haha

[@Ivan.80p]

Sigh….love Sal but when he gets all Alex Jones on the show I feel like throwing my damn shoe at him 🤣, thank god for the chapter options

[@saldistefanomaps]

How weird is it that Alex Jones was right about so many crazy things though

[@Ivan.80p]

@@saldistefanomaps he's wrong about twice as many tho. Anyways, I work out to the podcast and the conspiracy segment blew my mind and had stopped workout. That's what I meant about throwing a shoe at you 😂

[@njrgarcia]

But I WANT TO CURL IN THE SQUAT RACK!

[@ICEMAN-uv2pb]

Comment for algo 💪

[@optimisticoutreach1236]

Mind Pump research is essentially Sal and Adam watching Rogan and AthleanX...

[@dbzgtcrazy]

REEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!

[@haniobeidi849]

Men who speaks to goats lol

[@chuckschickbaldtacos]

Guy at the beginning needs to train arms

[@Siegbert85]

I knew it... THEY'RE TURNING THE FRICKEN FROGS GAY!!!

[@djscarecrows7702]

I really want to try one of the programs but I’m broke RN pick me