How Hard Should You Train Arms (Natural & Enhanced)

[@mountaindog1]

For the rest of the body parts click on this playlist: kzbin.info/aero/PLNAUreWTt_SjpwmtqxJ4gCHF8z5OFogeG

[@thebingthing8421]

mountaindog1 hi mountain Dogg! I was wondering how long you trained natty? And what do you think of training all supersets bicep/tricep on arm day? Like 4exercises of each.thanks for the videos I’ve made a lot of progress with your help.

[@mountaindog1]

8 years and I think that is fine!

[@Cpt.CoffinNails]

Dude.... this guy is a swoll ass Luke Skywalker.... like.... Swoll Skywalker would be his Jedi name.....

[@goobergoblin2869]

I know you might not see this john, but which of your workout plans would you recommend for a p,p,l split for an intermediate that wants to emphasize leg growth

[@StefanBacum]

I have a problem on my tris, if i do skull crushers as my first exercise and then go to do rope pushdowns, they get extremely pumped and on the last set (3rd) i can only get around 6 reps. I use moderate weight but i cant go higher in reps because of the pump and i get the sensation like they are seized up. It only happens with the ropes, if use a straight bar this doesnt happen. Whats the deal? I have no problem warming up, i usually do bis before tris.

[@sadiewoodley255]

Mr. Meadows, I have a son named Alexander as well. He’s three and a half, and he has cerebral palsy. Part of his physical therapy requires focusing on left elbow flexion and extension, because he has hypertonicity that causes him to keep the arm in a flexed position. It’s usually not so easy to get a child that age to do intense exercise, particularly isolation work. But Alexander LOVES watching your videos-he just likes your voice and style. And he was so excited by today’s video that he insisted on getting out his little 3-pound dumbell and doing bicep curls like the “exercise man” on the screen. Maybe you don’t know who ends up watching your content or the impact it has in the world, so I want you to know that on a daily basis your videos get a little kid with cerebral palsy excited to train and be big and strong someday like you. And I am so grateful. Just wanted you to know the positive difference you make in our family.

[@kingYR007]

We need to get John to see this!!

[@analyticaldegen986]

Awesome story thanks for sharing. John strikes me as the kind of guy who would go out of his way to visit you and your son after reading this. Hope he sees it!

[@sadiewoodley255]

Thirdlegkik PPP that’s very kind to suggest! Didn’t mean to come off as looking for any kind of attention though, it’s enough just to have him know

[@gregdixon1172]

Wow. That is amazing, I really hope john sees this, God bless your family.

[@dirtyhorse5090]

I'm positive he will respond to your heart warming story. At three and a half I wouldn't think weights would be the best to start. Probably bands and a t-shirt from John 🤐hint

[@rjzlwop3153]

Rest in peace you amazing person, I am so sorry to Mary and the boys that this rough rough day had to happen! Very sad only 49 years old but, God had a bigger purpose for you and we can’t be selfish you will live on in our hearts

[@keiththegoodson9857]

God is not cruel, he would not take somebody's loved one and leave them suffering because " he had sum purpose for them " ...never ! God is love 1john 4:8 .. People just die for various reasons ...

[@vTHE_HiTMANv]

@@keiththegoodson9857 so do Muslims get there virgin wife's or is there religion wrong ?

[@HollerAtcherBoi]

I’ve been scouring KZbin for a decade and this is easily the most concise, clear, and informative video on training arms that I have ever come across. Thanks so much John, always a pleasure!

[@mountaindog1]

thank you!

[@AJPuk]

@@mountaindog1 thank you for your efforts and detailed explanations - consistently great content!

[@sebbstar]

John and Ryan humiston top 1 😉💪

[@bearpio92]

I did your work out today to this video, thank you for all your help and inspiration you will be missed. Cant believe your gone, just a great person with a great soul. RIP John Meadows

[@daveware4117]

I keep hearing this man passed away. I just found his videos. Can anyone give me more information about what happend to him. Best wishes to his family

[@andrewbedolla6285]

@@daveware4117 a pulmonary embolism. he had a lot of blood clots in his past.

[@DADCUEVAS]

wow, I have no words. From the first TIME, I found you ON youtube I never stop watching your videos. I will truly miss you. I will never stop watching your videos. RiP big guy. You will truly be missed. My condolences to your family.

[@boxerfencer]

BICEPS (moderate load/reps) 1:47 Bilateral barbell exercise: biceps curl, 3 sets, 8-10 reps, 1 min rest @1RIR or @0RIR 5:16 Unilateral dumbbell exercise: pinwheel curl with high intensity technique, 3 sets, 1 min rest, @1RIR, with last set to @0RIR followed by partials 8:07 Stretch focused bilateral barbell exercise: preacher curl with high intensity technique, 8 reps, 3 sets, 1 min rest @1RIR or @0RIR, forced reps tagged onto last set, slow execution TRICEPS (moderate load/reps) 13:30 Bilateral blood focused pulley exercise: dual rope pushdown, 3 sets, 10-12 reps@1RIR 15:38 Bilateral dumbbell exercise: lying (floor) extensions, 3 sets, (8-12 reps?) with high intensity (double) drop set on 4th set 17:20 Calisthenics compound, triceps (narrow, elbows in) dips, 3 sets, 6-8@0RIR, with high intensity cluster technique on 4th set (OPTIONAL: do as 1st exercise)

[@Anothet4]

I'm guessing harder than last time.

[@abeabeification]

this isn't a Greg Doucette video.

[@jjwp-ql5rv]

@@abeabeification it's also not very helpful, either, imo.

[@mydl6314]

Damn right

[@uh6311]

We have the same doctor, I see.

[@javierrruiz1]

Lol I read your comment with the annoying Greg's voice

[@NaturalHypertrophy]

Most people can take their arm training and just double that. A few sets of curls after your bench session does NOT cut it if you want big arms. They deserve a day dedicated to them just as much as your legs do.

[@NaturalHypertrophy]

@Chilling At the holiday innn Let's discuss how not gay we both are in my DMs baby ;)

[@jjwp-ql5rv]

@Chilling At the holiday innn you just said he sounded gay 🤔now you're calling him "baby" 😂

[@user-rb7ns9yj5y]

Yep, when I was 22 I had 18" arms and people asked me how. Well I trained in arms 4x a week 15-20 sets. Same as calves. Always add a few sets on alternate days then one day dedicated to arms.

[@user-rb7ns9yj5y]

Also the homophopbia won't get you any further in life... kill your ego

[@PF_ROB]

I recently lowered the weight on my curls thanks to John's recommendation. I squeeze and contract the hell out of each rep and I've noticed a big difference. It's only been about 2 weeks but I swear I've seen some growth and the pump is insane. It's weird because I had previously lowered the weight and focused on the contraction for all of my movements expect curls. Stupidly, I was still ego lifting for biceps because I'm a knucklehead haha. 💪 (that's not my real arm)

[@mountaindog1]

BOOOOM

[@Cpt.CoffinNails]

Ego lifting is hard as fuck to quit. I’ve been working a program and training full power for the last 6 months, and it changed everything. I had to start at the beginning with squats and deadlifts, learn the technique, leave my ego at the door and do it right. My gains have been insane. I’ve never trained squats and deads, (bench has always been my baby. 405lbs raw n nasty) so i get to experience beginner gains all over again. I fucking love this shit.

[@Carlos-fh8wk]

I’m going to apply the same concept to forearm work outs. Lately the wrists (tendons) are staring to hurt.

[@fuku512]

@@Cpt.CoffinNails It is especially hard when most people in the gym do it. Its almost like subconsciously doing it when you are around people with bad form swinging the weight.

[@florianw.560]

Why not the best of both worlds? Two exercises: One heavy and with a little bit of cheating The other one lighter and with perfect form.

[@George-if6ig]

You're a legend John..never going to forget ya!!

[@wilsonmorales6102]

I’m a big fan of John’s videos. I’m an older guy at 55yrs of age. I can’t seem to workout my arms in one day. I work my biceps and chest on one day and my triceps and shoulders on another. I came down with tendonitis on my left inner elbow over doing it with preacher curls. Although I’m doing better now, I’m always afraid of getting hurt again. John just confirmed that you don’t have to go heavy to make gains. Pls continue to post your videos as they’re truly educational. Thanks!

[@JustCauseVids]

i hope you read these wonderful comments people are sending your way John. You're such a calming and brilliant intelligent teacher. Thanks again, mountain dog!

[@arslan9644]

You join KZbin 11 years ago

[@SCGRAPHY]

I believe he has a voice and persona that just feels like meditating, pure class gentleman. Been a Meadows admirer forever and every video makes me even more of an admirer.

[@bcraiders11]

I can't explain how Thankful I am to have your expert explanations!

[@johnbracewell3700]

HARDER THAN LAST TIME

[@papaspaulding]

biceps have always been one of those muscles groups for me whereas the heavier you go (even with good range of motion and keeping perfect for,) I find you're getting less of a mind to muscle connection and less growth as a result. keeping the weight much lighter and squeezing the muscle as hard as possible for a 2 second contraction at the top of the movement as well as shorter rest periods as you mentioned have always proved the key to constant growth. often at times i forget that briefly and the ego creeps in and i start going heavier and then have to check myself a couple of weeks or so later when im not feeling that swoleness in my biceps lol

[@SuperWolffie]

Thanks for the shedules. For a foreigner (The Netherlands) not everything is understand at once. So the shedules are helping a lot. Please do that more often......thanks for your contribution big guy

[@ferrenberg]

These How Hard series are life saving! I have no problem with training lower body, but I'm really stubborn about upper body because I get tired and unmotivated fast. I was using pretty heavy weights for biceps, now I know how I should train them!

[@WOK12-t4p]

Always great advice. Your tricep double rope extension has become a favorite of mine at the gym. Rest in peace John, you were a great inspiration to us all.

[@HardToCatchTwice]

Thank you for adding the "natural or not". That is such a key information element that no one touch. I'm 48 and always trained natural (for 31 years). Your honesty about what we can acheive as an "old natural man" is good to know.

[@mikebass9943]

I am so thankful that you are a soft spoken , kind gentleman . 62 years old and your instruction helps me , I have never looked like you and never will , but I want to ,God bless you sir.

[@jason-ct6uz]

Me and the wife just did this arm workout today and loved it. Our arms are gassed. She actually enjoyed training arms for the first time in a while. Thanks man! Keep up the great content.

[@mountaindog1]

thats awesome!

[@alexg.9279]

I found your channel recently and I greatly appreciate all your advice on fitness, thank you Mr. Meadows for being a realest with helping regular folks, may you R.I.P. peacefully🙏

[@MrSmokedog32]

Great video! Man at 50 yrs old and decades of lifting heavy on bi's & tri's my tendonitis and elbows kill until I slather them with MuscleMX and plenty of warm up, blood pumping sets.Then it's moderate supersets at a pretty fast, but pace with controlled rep's. I would have changed my ego lifting ways when I was younger had I realized the damage I was inducing. Leave your egos at the door people and you'll see the gains without the long term pain. Thanks for sharing John.

[@miceallehane5280]

I just have to say in my opinion John that you are the best coach, instructor/teacher on KZbin!!!! You break the training down so it is easy to understand. You also communicate variations for beginners, intermediates & advanced lifters. Another important topic that you always address are changes (if any) for natural vs enhanced lifters. I am on TRT (for about 18 months now), so this helps me greatly just knowing if there is anything I need to tweek with my training. The best part of all of this is you provide this extremely valuable information free on KZbin! That being said the second my financial situation changes(my wife recently lost her job), I will be starting with your membership monthly plan. Finally when I can afford it I will be using your coaching services as well because I just 100% know (which is stronger than a belief) that with your education & guidance I can become the best version of myself traveling past my own imagination! Thank you Sir for everything you do!

[@mountaindog1]

thank you!

[@knighttrider]

I use many of these techniques now. A good man gone way to early. A true professional

[@justinb1113]

That’s one of the biggest bicep veins I’ve ever seen

[@Cpt.CoffinNails]

Justin B I have the most insane case of bicep envy going on right now.

[@rkalla]

His veins have huge triceps - you have it backwards :)

[@frazix7075]

Jeff cavalier

[@Queenwraith]

Potato is a bum

[@mickv2tshaw187]

I learnt the whole tendinitis thing the hard way! It took me a long time to figure out what what you explained! Def needed this a few years ago 😂😂 👍

[@shillpolice7981]

BEST ARM ESSENTIAL VIDEO ON THE INTERNET TO DATE. Not a single lie was told.. Congrats..!

[@klintsharpe1851]

John Meadows is the man!!! If you lift weights you need to buck up and listen . He knows through real experience and not reading bull. Pay attention and try it yourself ! Thanks Mountandog keep doing your stuff , it doesnt get unmissed !

[@brucehoward1878]

Honest and well explained I'm an older man and I still train thanks again John

[@mikeg-he2el]

I love your videos because you give straightforward information and Technical advice instead of a bunch of hyperactive crap that's going too fast. you don't have an ego issue or narcissism. I am saturating myself with your videos. Thank you!

[@michaelgargiulo2441]

I followed your tips with arm training and focused on stretching and squeezing and controlling the negatives and I'm happy to say my arms are looking and feeling much better. Thanks for all the tips and knowledge. So I'd like to give a tip back that I found really works and maybe you'll like it too. I love dips for my triceps and at 48 I gotta train smart. So to really blow the muscle up with blood I do dual db kickbacks 10-12 reps then immediately get on dip bars and go another 10-15 reps 3sets is all you need for that compound set. And believe me you feel a sick pump. Why? Cuz I'm strong on dips and rather than doing weighted dips all the time I pre fatigue with the kickbacks. And slow controlling dips.give a try John you won't be disappointed. Much love brother

[@fraternovaeres]

20:52 KZbin recommended this video to me today even though I've already watched it, but that's a good thing because it reminded me of this chart. This is gold! I really hope you're still planning to come out with these natural/enhanced volume guides. These were a great idea that would be a shame to waste.

[@beardog6569]

I just did your chest workout and have the best pump of my life. Thanks John!

[@kebab6969]

Mark Hamil looks like John Meadows if John didn't lift, not the other way around

[@BOBANDVEG]

Damnit....now I cant unsee it

[@Cemselvi1988]

What about Luke Skywalker

[@scarletspider955]

If that's the case, John Meadows is Bucky if he takes more of the super solider formula

[@TheMolina297]

Greg Doucette collab? So I can see the Dr. yelling harder. Time to put this tips into good use for arm day Thursday.

[@maxpower2299]

Love the (Natural & Enhanced) advice. Best channel on here for that knowledge. Thankyou

[@ahmedandsukaram]

You are awesome. Great advice for a newbie like me not to go too heavy on biceps because of tendinisitis.

[@mastermindrational1907]

This guy is a good communicator, great workout vids and I appreciate the natural vs enhanced advice and showing the breakdown on screen-good stuff thanks

[@Kamamel0n]

John wick 2020??? John meadows 2020!!!!!

[@sidekickz2180]

I cannot watch this man on my rest days! I immediately wanna hit the gym and put this knowledge to use. Anywho, RIP man. You're a legend

[@chechurumi596]

I remember the first time i tried the partials. Was in a famous Larry Scott arm workout and I fell in love at the moment. What a feeling! my arms felt like destroyed for days but in a good way.

[@chris_johns]

This video is awesome, I've been neglecting a full arm day and my arms are one of my weak points, I will be uppin my game the next few months with all this good stuff time to get back at it

[@mountaindog1]

crush em!

[@BrandonFeldmeier]

Started using your method after watching this video, & after only a few visits I can feel & see a difference. Amazing what a little tweaking will do, thank you.

[@lasombor1]

Man, this ''small'' tip about the first exercise in arms training helped me SO much!!! Those were great ideas. Thank You, man. You are 7 Years younger than me, btw.

[@mountaindog1]

Happy to help!

[@bobbyphillips7594]

That pinwheel curl really hits hard. Love it

[@stevenbrush]

Ive just started watching your vlogs and they are so impressive and have given me the inspiration to start working out thank you

[@naturalbornskrilla3843]

Nicest Man in the fitness industry. Thank you for sharing your knowledge

[@leeyokum]

Great advice, I just switched up training my biceps first and THEN my triceps,elbows feel a little better and more “warmed up “ much sooner

[@annhogan7120]

Really like the Natural v. Enhanced comparison. Thank you. Your biceps are like boulders!

[@andyc9979]

Love the natural vs enhanced option and you saying hey if you're natural you shouldn't use as much volume. Keeping it real. I do about 9 sets for arms a week. Sometimes more. Depending on feel or the priority. Agree that arms shouldn't be hit heavy like a bigger group. Harsh on the joints over time and the heavy arm stuff should be considered hit, when you work chest and back. Even shoulder pressing will hit the long head. Great video

[@ΧριστόφοροςΛυμπεράτος]

I just hope that more people we'll get to know you , you give some actually amazing advice and you are actually , if noT the best , one of the best channels for fitness tips and more . KEEP IT UP

[@mountaindog1]

I appreciate that!

[@chrisallison7456]

I could listen to John all day. Best ever…

[@oriolo56]

looks like you got a haircut .looking good. I watch all of your videos and learn alot as an intermediate. Thanks for all of the content. you are the man!

[@davidmyers7729]

John you are a great trainer and an inspiration to everyone!!!

[@aarongammel3094]

John!!! Thank you thank you!!! For the tip on training biceps before the triceps. I’ve been suffering from elbow tendinitis and it’s a real mofo. Today I did your arm work out as prescribed in this video and very minimal pain. Great pump. Thanks again!!!

[@justinwight2213]

Thanks for writing out the program for people to take a screen shot.. Keep up the great videos. You are truly inspirational and motivational. Thanks for passing on your years of knowledge and I wish you good health. 👍.

[@bryanvolk8898]

I feel you made this video for me, I'm 46, elbow issues. My arm workouts have been lacking. Had a great pump after this WO. Thanks for the fresh approach.

[@galaxys3852]

"How hard should I train?" "HAAAAARDER THAN LAST TIME!"

[@raito59490]

You sound like my Doctor !

[@MrWilander88]

I’m not a doctor 😂😂😂😂

[@poser_disposer]

Something I love about John Meadows is how he is not only very cautious of joint health, but he accounts for as many different people's situations as he can think of.

[@ICoBay]

My arms grow fast and easy. Trying to get the rest of my body to catch up 😂😂😂 and Awesome! we’ll be there Friday too!

[@headremover]

You’re super knowledgeable John. I appreciate all the tips it means a lot

[@Edolloz1191]

I usually keep it pretty light on the isolation curls, cable curls, and preachers, but I usually finish my bis with 4-5 barbell curl sets, starting pretty heavy (60-80lbs), and working down to about 30. If I feel myself getting to failure I'll eventually squeeze in some partials, but never cheat it. Killer finisher. I loved everything else! I see a lot of people going super heavy, swinging and moving their whole bodies to curl the weight, and it just makes me scratch my head. Great video John!

[@giuseppelimandri6392]

Thanks for taking care of our bodies and our minds during this difficult time. I listen carefully to what you say because you know what you are talking about, you make exercise fun and you are a super nice guy. All the best to you and you family. Stay healthy.

[@Dapper_Dan_Man]

Rest easy brother.. you will be missed by many

[@simonscott5104]

Great advice on elbow warmups . I really needed that one.Cheers.

[@leonardrobinson6063]

Your Topics are always on point 👌🏾

[@Hejkm94]

Now we just need a "How Hard Should You Train Back" - I love your work John.. Keep it up :-)

[@mountaindog1]

its coming

[@Deusaga]

Awesome content John! Love your channel. I love doing beyond failure for everything I do (except squats, thats dangerous and you can pass out easily). EG.. Do excellent quality smooth motion reps, 12-20 or sometimes more (30) reps then take 6-9 quick-ish but full breaths (think Wim Hoff style breathing) then go to failure again in 'post sets', then 6-9 more breaths and repeat. Only need to do 2-3 of the post sets. That's it, exercise done move onto next exercise.

[@gamwpanagia]

As someone who has tendinitis almost everywhere I can tell you...LISTEN TO JOHN!

[@gamwpanagia]

John :(((((

[@kal_isthenics]

@@gamwpanagia :(

[@corpsesage6394]

Hey John thanks for everything you do here on the KZbin! For a guy trying to re composition on a major budget all of this information you put out is like gold. Really appreciate you.

[@carp614]

This is so much more beast mode than I thought. I have such a looooong way to go.

[@Reign_Maxence]

Loving that CT Fletcher gauntlet tricep movement!

[@glock343rdgen.4]

Good clean and honest content.

[@briangeraty2564]

Excellent!!!

[@glenndavies1828]

So on point bro, I got tendinitis exactly for the reason you stated, John has EXPERIENCE listen to this dude, thank you for the awesome content & wise council...

[@timothymcjury72]

I just have to say, this is an old video but the amount of useful information you put out there is amazing. I would def subscribe to the mountain dog if your training isn't going the way you expect. After a few videos the way I train is a little different from the start but the strength and muscle gains have definitely improved since watching this channel. He also just seems like a great guy. Thanks brostradamus..subscriber for life now.

[@shuyuye2505]

Thank you, John. Every time I watch ur video, I learn something new. 👍👍👍 Sometimes I’ll watch the same video a few times to get the every bit of knowledge out of it. Really appreciate such great content.

[@jorgefernandohinojosajurad4735]

Today I did your routine, excellent, the pump was great, my arms are demolish. Thank you for all the knowledge that you share.

[@LeeCummings]

Best training content on the net, no question.... ! Thank you John

[@samfogleman2337]

I am really learning a lot from your videos! Thank you John!

[@Libsarw]

Still learning from this wonderful man.

[@danherrin7691]

I want that shirt! DB incline curls with slow, strict form really burns and pumps the biceps for me.

[@richklein7515]

Love his instructions. Feeling great!

[@Christopher-Lenz]

Looking like one helluva pump. If you don't have elbow issues I believe it to be beneficial to start with tricep work before bicep. Great tee shirt btw.

[@Xzanthian]

Just finished arm day, watched this video guess it's time to go back!

[@emery1057]

I’m so happy you talked about tendinitis, my arms are not even that big and I developed it cuz I would lift so heavy.

[@outerspacing9207]

I used to crush biceps with heavy weight for many many years. They got huge. Horrible tendonitis as well.

[@CalebSAbel]

How old were you when tendonitis started

[@chinadashauthority65]

Yeah doesn’t sound worth it

[@outerspacing9207]

@@CalebSAbel hard to remember mid 20s

[@nunninkav]

For the veiwers: Enhanced trainers really need to heed Mountain Dog's advice and avoid the temptation to go heavy. Steroids make your gains in musculature completely out pace your gains in connective tissue. Heavy preacher curl while on cycle is a risk to blow a biceps tendon, not just tendonitis. For natural guys, arm muscles respond well to frequency rather than volume, so John's advice to split up your volume and add a few sets to the end of chest and back should be taken. He is spot on again. For the content creator: John, I know you like your giant set-complexes, I have one you will enjoy. Do the 70lbs barbell curls with a high finish in front of the face with a slight shoulder raise, stop one or two reps short of failure before you start swinging and cheating, then go right to a band curl with a 30-40lbs resistance band, elbows tucked in tight, with concentrated supination (band curl is great for supination resistance) do those to failure. I think you will really enjoy the pump and peaked contraction in two slightly different positions.

[@mountaindog1]

sounds wicked!

[@awhite1531]

First! Nice stuff, John. Well timed. Arm day tomorrow.

[@ManiacFitness]

Same here! I have a dedicated arm day and I hit them each with chest and back just a few sets afterwards!

[@HollerAtcherBoi]

Keith Jones yeah dude, that’s smart. I’ve been doing that for a little bit and definitely noticed a difference.

[@madhunterplays832]

RIP man, you will be missed by all of us

[@stevesolo16]

I recently injured my left shoulder. My right shoulder had surgery 12 years ago. I am trying to avoid another operation. I knew I had to figure out a way to train around my injuries. I worked as a stuntman in films all over the world and am pretty banged up. I also lost my left leg in a helicopter incident. So, I acquired these thick round "bands" at my rother's shop circuit board shop. I thought I discovered a new way to train until I found similar trainers on KZbin using similar techniques. The band's resistance is a lot different than free weights. You really can hit deep into your muscles. It has made training fun again for this 60-year-old. The negative curls are insane. There are scores of ways to work out. And, when I travel I stuff them in my bags and take the temporary gym with me. What are your thoughts? Isolating from covid got me here. Necessity is the mother of invention! I eventually found a strap that fits around my head. I attach the strap to a band and have a really great range of motion neck workout. Nice!

[@armand3483]

Love this video, RIP John, you've helped me a lot!

[@Wolf-es1el]

Great video alot of people have misconceptions on training arms

[@burdmann24.7]

Just what I need nursing some bad tendonitis right now

[@JaredTG.]

Take it from someone who does arm wrestling training. Moving big numbers or getting stronger in your arms is just as much about conditioning the tendons in the elbow as it is building muscle. Be prepared to fight against tendonitis and inner elbow inflammation if you're dead set on heavy weights. I wouldn't go above 30-35 lbs an arm if I was just looking for size, but that's an arbitrary number that'll be different for everyone. Thanks for the continued knowledge. Your biceps pump up very well sir lol.

[@mountaindog1]

you are 100% correct

[@wgbowlesiii]

Lovin' that shirt!! Awesome post as usual; keep up the great work!!

[@SFSBuster]

Maan... I've been doing 9 sets of biceps after my pull days..and with high intensity techniques and im natural. And everytime when I did a deload they were bigger in that week and I wondered why. Great content! Thank you

[@makaveli3]

i also do 9 sets twice a week natural is that too much lol

[@ethoslotus554]

Too much volume for naturals actually raises cortisol, and impairs protein synthesis once you go past a certain threshold. The reason why your biceps look bigger during your deload week is due to your glycogen stores being fully recovered.

[@SFSBuster]

@@makaveli3 i didnt think its too much , but recently I lowered the volume to 3-4 sets only after push and pull and I think the arms look fuller and more recovered

[@makaveli3]

@@SFSBuster how does that work for you, usually i do ez bar curls 3x10, preacher curls 3x10, and finish with hammer curls 3x10 resulting in 9 sets. For you do you only do 1 bi workout then 1 tricep workout with 3-4 sets?

[@SFSBuster]

@@makaveli3 nope, im doing push pull legs and after my pull day I do 3 series of curls (6 series total for the week) and every next week I add a set ot maybe 3 series of curls but I add another exercise 2 series. And when it gets too much i get a deload week and start again with 3 series. And that scheme is for every muscle group i learned it from mike israetel and its working pretty good