GROW YOUR ARMS | John Jewett & Luke Miller | J3U Podcast: Episode 73

[@BA-tl4ju]

This one needs a training video dedicated to it… for us weak arm crew members.

[@tannerfillmore4273]

Would be great to see some in gym footage!

[@stepaniss]

great addition to the channel really appreciate it

[@Fezno]

This video was so digestible. Love it.

[@johnjewett7970]

thanks Farez!

[@falcons889]

Close grip bench has helped alot not too much weight but making tension by lifting slowly

[@johnjewett7970]

Its a great compound lift for triceps for sure

[@jacobweidner9405]

Great topic!

[@TheDanson000]

Exactly what I am needing. Thx!

[@Mikaeel84]

I have elbow and shoulder problems and on an RDL it helped me big to keep my arms slightly bent and biceps activated while performing reps so my tendons weren't holding as much of the weight

[@Kaden270]

Love seeing you guys here!

[@SamsonYang1689]

What are some key signs to increase volume for a body part during a gaining phase?

[@johnjewett7970]

No pump, no soreness, no strength increase

[@danielgould2938]

Good info thanks

[@buildingdevlin3505]

Lol, 'Salute' Curls 🫡

[@menez87]

Thank you guys for he great content.

[@barryhudson12]

These are great. Love the content!

[@watsonkushmaster3067]

Good stuff...its a weird concept to wrap head around - training every body part differently, different volume and frequency...i think we all came from concept of overall balanced programs, so it kind of hard to change mind

[@johnjewett7970]

I understand, but when you see physiques that lack balance then this may apply

[@watsonkushmaster3067]

@@johnjewett7970 good point...isnt the "balance of physique" kind of arbitrary depending on whats popular at the highest ranks? Maybe someones physique isnt unbalanced, its just unbalanced in the modern bodybuilding scene...thats probably why classic physique, physique etc even exist right? Different people have different opinion about balance

[@studaddyjohnson6200]

Could you touch on fatigue carrying over into other training days like stacking hamstrings before or after back Or splitting chest into starting with decline movements to keep shoulders out Then say Thursdays I hit chest again but it’s more of a incline shoulder while top shelf I’ve noticed huge improvements

[@johnjewett7970]

Within week exercise order 👍

[@studaddyjohnson6200]

@@johnjewett7970 could be multi part series building a back day or leg day then how to structure the workouts within the week so your not hitting say posterior like an rdl following a thickness day where you implemented barbell rows or rack pulls or even as far as dead lifts I know that example is pretty straightforward well don’t do hinge movements consecutively but I think a lot of people struggle with this and their bodies break down from hitting the frequency on top of dropsets supersets rest pause and failure sets 😂 you know bro shit But even having say a supported pulling movement over a bracing due to RDL on the hamstring day working around soreness by injecting body part days that educate how to work around say a sore lumbar focus on over head support pull downs or chest warm up lower peck to keep shoulders out of the movement then hit them jump into direct chest but in Thursday we warm up our shelf and jump into shoulder press and/or incline press

[@8CIC8]

Yeah Buddy

[@SamsonYang1689]

If my arms don’t get sore anymore. Is that an indicator of poor intensity and/or exercise selection?

[@johnjewett7970]

Lacking soreness is an adaptation that doesn’t mean you are not still getting a good stimulus. Also make sure you are getting some degree of pump and seeing load and rep increases.

[@MrAmadeus1998]

I’m out here trying to get to 17 lol

[@antoandemirev7438]

Let’s gooooi

[@watsonkushmaster3067]

22 inches? Man i would love 16 or 17 hahah

[@Ricardo-zp6sg]

💪🏾👍🏽🙏🏽

[@samuelthompson5161]

my arms only feel tight in a large man im 225 lmao

[@sadhucat4476]

Heavy dumbell pullovers. Best long head tricep exercise there is. If you don't feel it the next day you're not stretching enough at the bottom. Straighten elbows to maximize the moment arm. The tricep long head contribution to straight arm pull over / pull down movements is so overlooked. Should extension in the pure sagital plane, reduces pec participation ie. no shoulder adduction otherwise you're just doing a decline fly.

[@johnjewett7970]

I think it is something that should be factored in if you are doing a pullover on a back day and will have push the day after. If triceps is a priority probably should flip those days. I would respectfully disagree its the best as its not taking the tricep through its full contraction range and more of an isometric. I would say just get the arm overhead and do an extension.

[@sadhucat4476]

@@johnjewett7970 Hip hinges vs. leg curls: Yeah, I hear what you're saying because no, you're not taking the elbow through its full range of motion, its isometric like you say, but for the sake of argument I could say that virtually every other tricep exercise isn't taking the shoulder through its full sagital range of motion either, and hence is isometric just the same. The other two heads are definitely just isometric and yeah, pullovers do nothing for them, but the long head crosses both joints - we're talking hip hinges vs leg curls if we're considering the long head. Consider the analogy. All I know is in practice pullovers are the only exercise that get my long head sore. (Ok, leg raise hip flexion using the rectus femoris / quad extensions might be a more direct analogy)

[@sadhucat4476]

Narliest gastroc DOMS I've ever got was during quarantine when I tucked my toes under a bookshelf in max plantar flexion and did glute-ham raises.

[@johnjewett7970]

@@sadhucat4476 in a hip hing the hamstring is the prime mover in hip extension, in a pullover the lat is the prime mover. Also in a hip hinge every head of the hamstring works (except bicep femoris). Understood your point, but the limiting muscle in a pullover won’t be the tricep. Looking at this macro level if you need massive triceps trying to pick a movement that only trains a specific range of only 1 head, is not the best.

[@sadhucat4476]

@@johnjewett7970 Yeah man, only talking about the long head here, definitely not gonna get the whole job done. I would actually really question whether the lat is the prime move on a pullover depending on the angle of shoulder abduction (grip width/elbow flare) as well as which part of the ~180+deg range we're talking about. A lot of pros have used it as a pec exercise over the years, not just for the "ribcage expansion" bs. I don't think there's much objective data out there, and ok consider the source, but Ryan Hutchinson did show significant pullover pec activity in one of his recent EMG videos. Anecdotally I find wider grips emphasize lats and teres, but who knows exactly. Jay Cutler has claimed he gets more lat by holding the dumbbell on the handle and more pec with grabbing the discs - for whatever that's worth.

[@xaviermarroquin4507]

Tiny fish arms...poor genetics is the reason

[@xiamjustingx]

I'm not a coach, why do I care about these videos....