My ULTIMATE Guide to Bigger Arms

My ultimate guide to grow your arms. Enjoy.
Check out these other videos if you are new to the channel and want to incorporate my progression philosophy:
We’re using progressive overload backwards
• We’re Using Progressiv...
Using vs abusing progressive overload
• Using vs Abusing Progr...

[@BasementBodybuilding]

Here are the Timestamps: 0:00 Intro 1:14 Watch the full video 1:36 Online coaching 2:27 PART I: Top Priorities 2:36 Frequency 3:45 Volume 5:06 Proximity to Failure 6:31 Exercise selection 6:41 Weighted Stretch 7:40 Shortened Position Lifts 9:22 Technique > Progressive Overload 11:16 Rep Goal System 12:57 Direct Forearm Work!!! 15:12 PART II: Useful Methods 15:23 Experimenting with Setup 15:32 Smaller Grips 17:13 Cable Attachments 18:06 Reps for Strong Lifters 19:45 Get a Pump! 20:14 PART III: Mindset Tricks 20:27 New Goals = New Mindset 21:48 Prioritize Your Arms for Once 24:09 Add and Actual Arm Day 26:51 Learn to Put Goals on the Back Burner

[@BasementBodybuilding]

And by the way there WILL be a part 2 going more specific on exercise selection. Not sure when I’ll make it yet.

[@equalizer0012]

waiting 🔥🔥

[@BasementBodybuilding]

Coming soon don’t worry

[@jasonn_lifts]

@@BasementBodybuilding how soon?😄

[@tejass9177]

Part 2? I love your technique to take sets to depth. I have started using it and I have noticed in every workout I have some kind of good pain in back,chest,legs but I feel nothing in shoulders and arms.

[@oscarswider]

Also one thing I wanna add because you commented on the fact that arm dominance is the exception not the rule, and a genetic gift. I agree on this point and it’s important for people to hear and I also wanna for anyone who’s in the minority of people that can get big arms from compounds this shouldn’t be seen as an excuse to skip arms. Don’t tell yourself “oh I can get by without isolations then”, maximize your genetic strong point and train the fuck out of them along with that! The only people who get arms “too big” for their physique are synthol freaks, it’s damn near impossible to have arms that are too big proportionally but it’s easy for them to be too small. Don’t be the talent that doesn’t work hard.

[@oscarswider]

20:56 YES BRO!!! I’ve been tracking my arm measurements DAILY (with one of those fancy digital body measuring tapes that measure down to the 0.01”) for a little while now (cold every morning) and charting it and it has been so good for motivating me to actually put effort into hypertrophy training that it’s got me wanting to do the same for other measurements like chest or shoulders or thighs etc

[@BasementBodybuilding]

Exactly! Hard numbers are where it’s at. Understand that fluctuations happen, but take averages over time and hold yourself accountable.

[@oscarswider]

@@BasementBodybuilding that’s what I love about daily measuring, I can fluctuate by like 0.05” on random based off water retention or glycogen stores or whatever, and it helps me make sense of the trend line by having as much data points as possible

[@Fatfrogsrock]

what do you use to track arm measurements? I got a renpho one but it broke in a few weeks.

[@oscarswider]

@@Fatfrogsrock Hey bro sorry for not answering I never got the notification, I also use a renpho hasn't broken on me though

[@nh1776]

Ah the former optimism of oscute with his FBED and tape measure 😢

[@carlicbread8199]

This video is legit, I watched it when it was new and my arms are bigger

[@cromdevotee449]

I've implemented an arm day and I treat it like active rest, in that I don't use any compounds that are gonna take up too much training economy from my joints or lower back. Things like seal rows or close grip bench for higher reps are great for this, especially if you feel like isolation-only for an entire workout is too 'boring' or 'easy'

[@oscarswider]

Just in time for the beginning of my next bulk. Time to binge watch tf outta this while making breakfast

[@BasementBodybuilding]

Enjoy brotha

[@gymguy1765]

I do not understand, when you say 15-30 sets It means for both triceps and biceps, or 15-30 for biceps and 15-30 for triceps

[@bobbob4002]

Watching this one bit late, man all this guy does is spit giga fax, im glued to ur channel now.

[@ESM77]

Thank you for this video. My arms were always my weak point. I since have grown them to actually be told I have “Big arms” to look back on it it’s was after a break up, I worked out with anger and pretty crazy intensity, I had an arm day and I would work them out as hard and as long as I could, high reps, low reps, barbells, cables, dumbbells, whatever angle I could hit, I think it is about simple hard work, being angry really was my driving factor in my training intensity, I would try to go as hard as physically possible on most movements and do failure sets and drop sets like crazy. Lots of sets, lots of reps. Consistently.

[@therealcuban4032]

this channel is a godsend

[@patforpatrick]

Great guide! I’ve been doing two type of curls but didn’t really think about the weighted stretch variation. A combination of incline curls and a reverse curl sounds pretty good to get some extra forearm work in.

[@BasementBodybuilding]

Yeah that’s a good combo

[@GYMETRIUS]

My favorite topic being discussed in long form by one of my favorite bros, YES PLEASE!

[@BasementBodybuilding]

Thank you brotha

[@MonkeyBarsEveryday]

24:09 this section/rant has me thinking that I should restructure my chest-focused upper day to have arm isolation before dips since I care more for arm than chest growth

[@BasementBodybuilding]

All depends on goals. Having an arm day will be helpful, if chest is on maintenance this would be ok, but I would recommend splitting triceps and chest up and putting them on separate days so they don’t interfere with your session.

[@oscarswider]

Finally armsbeforecompoundspilled 😈💪🏻

[@BasementBodybuilding]

Dips are great, I find that volume is the only issue though. If arms can handle/require higher volume, dips aren’t quite as useful then. It also depends on the program, I like to train my triceps and chest on separate days (same with back/biceps) to avoid half assing one of the muscle groups. Dips are a staple in my chest training though, one of my favorites easily.

[@MonkeyBarsEveryday]

@@iangraham-white5717 I love dips. Here's my chest focus upper 3 sets of each: Dips + vertical pull Peck deck/db chest fly + horizontal pull pullover/pulldown + face pull + spider/standing curl + French press neck work + incline db curl + db kick back + lu raise monkey bars + reverse curl + tricep pushdown hammer curl + front raise + rear fly + leaning side raise

[@gutswithdrip879]

Really enjoying these more long form, informative videos.

[@BasementBodybuilding]

Thanks bro. There will be more coming. I’ll probably create some new content as well, but this style will be the channels foundation.

[@robswitzer8334]

I also use the Rep Goal System, or a slightly modified version at least. It was a revelation for me, along with simply tracking my workouts.

[@Bluextra.]

2 arm days a week gang

[@martin1234512345]

Is that a UMass t-shirt you're wearing in the thumbnail? I live in Amherst!

[@MattFlyFisher]

Just found out about your channel bro. Instantly subscribed. Cant wait to binge watch all of your material💪

[@Turglayfopa]

If mind muscle connection and the pump make lifting more enjoyable then they're fine tools.

[@ankushreddy9789]

Great video as always

[@ParvParashar]

Outstanding work! Super comprehensive and helpful video. Thank you so much for providing such incredibly great information! Totally phenomenal stuff. Really appreciate it immensely. I’m deeply grateful and indebted to you for all the amazing work and experience that you share with us. Your knowledge and wisdom is quite valuable to us. I can’t thank you enough. The hard work and effort you put into training and creating these videos for us sharing very useful advice and documenting your bodybuilding journey is very commendable. I’ve learned plenty from you. Truly praiseworthy! All the parts of the video are very well structured in an orderly manner and the points you’ve made in the video are quite excellent and simply marvellous. They’re literally perfect as well as perfectly explained in a very detailed way with absolutely fantastic and flawless logic and rationale behind all your decisions and choices. It’s totally amazing. Loved what you said about the technique and progressive overload. I completely agree with your statements on not only technique being more important than just progressive overload for hypertrophy but I also loved all your other arguments. I totally subscribe to your training philosophy and methods. Thanks for reigniting my passion for bodybuilding. Your dedication and consistency is truly inspiring and incredible. It’s simply on point. Technique should be of the highest priority and importance for all bodybuilders. Progressive overload is certainly important but it only matters if the technique you’re using for targeting a muscle group is right that is it includes feeling the muscle working properly, not using excessive or unnecessary momentum and performing slow and controlled eccentrics and pausing slightly or even longer in the deep stretched position for the loaded stretch benefits and then adding weight/sets/reps only when technique is absolutely correct. It’s so crucial as well as essential for muscle growth. Also, improving the quality of technique and being more technically efficient then before is a form of progressive overload too but many lifters focus on exclusively adding reps and/or weight even at the cost of technique which is quite counterproductive for hypertrophy and it adds unnecessary fatigue which can affect the amount of total volume that we can handle in a negative way. We’re not lifting to lift the most amount of weight possible for most amount of reps. We’re training the muscles and we need to do it appropriately to make them grow. This video is truly a well crafted masterpiece that’s essential to watch for all the bodybuilders trying to optimize their arm development. Completely perfect video. Truly top-notch stuff! 🙌

[@Majora141]

Definitely needed this one

[@BasementBodybuilding]

Glad you liked it

[@juuso4148]

I love your content and thank you for sharing your knowledge. Before the summer I switched from powerbuilding/powerlifting style of training back to bodybuilding. I was tired of just chasing a bigger numbers, it gave me a lot of pressure. I know this is a quite old video but keep doing the videos bro, I really appreciate your work.

[@GuillaumeLeValiant]

27:07 i feel you on that one. For years now my arm day consists of almost only isolations (starting of with incline curl) and the only compound i have is CGBP (because my tris react well to it). So it's 6 exercises total for them (3 bis + 3 tris) and 2 forearms movements in top of that, since a few weeks. So 8 in total and my session lasts almost 2h sometimes! Arm day is crucial for me imho.

[@DoseofFitness]

very good info !

[@NauseatingArsedestroyer]

A friend of mine who i've been training together had sent me a picture a while ago flexing his bicep and it looked like he had a baseball inserted in his bicep. I asked myself, besides him having good insertions how the fuck can someone that only curls maximum 30kg for a few reps and usually uses 20kg to curl has such an amazing bicep, when me who i can strict curl 55kg has really lagging mediocre arms proportionately to my torso. Well, him just focusing on hypertrophy and training his arms with high volume just showed to me that strength is, yes, correlated with size, but does not cause it. Thankfully i had another friend that kept shitting on powerlifters and convinced me to train my arms more frequently and focus on an arm hypertrophy day, it's fun just going to the gym and just not having to think of pushing really heavy weights and just having a massive pump in your arms and look good in the mirror doing it. Thanks for providing such a great needed info in the sea of lift big get big mentality that dominates youtube now.

[@JuliusCaesar103]

What a time capsule... the biggest thing that made a difference for me was adding an arm day, as opposed to doing all arm work after my normal workout days. That has increased my enjoyment of training arms so much, it's wild to me that back then I didn't enjoy training them.

[@BasementBodybuilding]

OG viewer going back to an OG vid! Maybe I’ll make an update to this. But overall, glad you’re enjoying arm training now bro. IMO, if you lose enjoyment for training arms, you’re missing out

[@JuliusCaesar103]

@@BasementBodybuilding don't know how I got here lol. And there can never be enough arm talk

[@BasementBodybuilding]

@JuliusCaesar103 someone did comment the other day: “6 of your last 10 vids have been about arm training, not complaining” lmao

[@JuliusCaesar103]

@@BasementBodybuilding that's facts !!

[@hydroxytriptamine3554]

LFG!!! Top content mate, love it

[@BasementBodybuilding]

Thanks brotha I appreciate it

[@rico14]

For me I train arms every session(4-5 times a week). I’ve found that it really help bring up my arms, but I understand why it might not be ideal for others.

[@heibaimao]

Do you have a video on chest? Can I apply these tips for chest as well?

[@thedistordedbadger]

My arms got to 15.5 inches before they stopped growing from compounds. Using the bench example, they grew a lot from bench from 155 to 225, but NOT AT ALL from 225-275 lbs. Isolation is key people! took far too long for me to learn that lesson

[@BasementBodybuilding]

Exactly!

[@msid7748]

You can get away with doing just compounds (the Ripepetoe and Mehdi grindset) till you hit 1234 on the Big 4 movements (1 plate OHP, 2 plate bench, 3 plate squat, 4 plate deadlift). Then you definitely need isolation for further growth.

[@StandStrength]

I will leave the spider physique behind and become Monkey

[@BasementBodybuilding]

Or the giga chad you sent me

[@ihatethearmy7068]

needed this bro

[@BasementBodybuilding]

Glad it’s helping you

[@TheShadoXxWAVE]

Great advices. I do find myself need to hold back other body parts to prioritize my arms. Chest and back will be kinda stagnated but at least arms do grow. Would like a video on how to get big back too.

[@BasementBodybuilding]

Thanks bro. Yeah to prioritize one thing, you have to maintain another. I’ll have more videos on other muscle groups for sure.

[@JoeSpaghetti006]

Most lifters must realize that triceps make up at least 2/3 of their arm size so tricep isolation exercises are a must.

[@bigsmoke4]

Thanks man!

[@BasementBodybuilding]

Appreciate the support

[@GAMERFROG1]

I wish I had heard this advice when I first started I’m sure I’d have way bigger arms by now

[@francis_boulle]

Solid views and straight to the point. Got to know of your channel through a friend. My workout is kind of old school, and after trying push pull legs, bro split and all the rest, what works for me is Monday & Thursday - Chest and Triceps, Tuesday & Friday - Back, Biceps and Forearms, Wednesday and Saturday, Shoulders, traps, and Legs. Should I try incorporating an arm day in the routine too? Hope the channel blows up in sub count. 👍💪

[@BasementBodybuilding]

Thanks bro welcome to the channel. Your routine sounds pretty good, I’ve built a solid base off of similar splits. Arm days are best if they are a high priority. Your program sounds like a good balance of everything and should build a well rounded physique.

[@francis_boulle]

@@BasementBodybuilding arms are definitely a priority for me, I am stuck at 16” for quite a while, so do you recommend maybe f@(k||NG off the rest day aka Sunday and make it my arms day lol. 😂💪 and thanks man, appreciate the feedback.

[@BasementBodybuilding]

Hahaha. I would structure your program to have an arm day if I were you. If it’s a high priority, your program should reflect that! I like the arms/torso/legs split for long term arm growth.

[@francis_boulle]

@@BasementBodybuilding looks like I need to take a deep dive into my programming. I don’t know but its me or the Middle Eastern in me LOL 😂, my arm recovery is quick, and the growth and look is definitely visible. But thanks again brother. Will be binge watching your channel. 💪👍

[@BasementBodybuilding]

Thank you bro! And I’m jealous of those middle eastern arm genetics lol. Experiment and track your training and you’ll make so many discoveries.

[@emangainzzz1363]

Great vid bro. I wanted to give u an update on my shrug overload experiment. I have been doing shrugs putting as many plates (5) as possible standing up and letting the muscle tear not even moving up. The first time i did this i was sore for a week straight. Its been about a week and a half of me doing this and i have been getting numerous complements about my traps. I find this hard to be a coincidence that after i try out this technique 4 different people complemented me on my traps. I know it seems impossible that my traps grew in less than 2 weeks but honestly i think they did. I would like to hear your opinion on just heavily loading the stretched position and holding it there as hard as possible. The one downside i did find tho is that because u are overloading so much weight it tends to be slightly harder to reciver from. Overall bro my traps exploded and im super happy with this im wondering if this could be utilized on different exercises/body parts.

[@BasementBodybuilding]

Sounds like you’re doing an isometric hold or rack pull, they do work for traps. They’re easily the best muscle to grow under weighted stretch. I would prioritize weighted stretch for most muscle groups, but not necessarily in an isometric fashion like your traps.

[@emangainzzz1363]

@@BasementBodybuilding thank you for the response bro. Could you make a video or talk about in a qna how to utilize the weighted stretch for other muscle groups.

[@BasementBodybuilding]

Yes, great question, please add that to my q&a 3 comment section!

[@anthonini66]

With or without straps?

[@emangainzzz1363]

@@anthonini66 with

[@koleary1798]

Great point regarding exercise selection and including stretch and squeeze variations. One good point is that, while the lengthened stretch is killer for stimulating growth, its also more taxing on the elbows. Even when pushed damn hard, isolation lifts for the arms with a focus on the contraction could be viewed as active recovery, with the added benefit of promoting muscle growth.

[@paulwhite9242]

I'm just doing 3-4 hard sets of curls (incline hammer and ez bar) 2x a week and make sure the last set is rest-pause past failure. I can't find tricep or chest isolations that don't fuck with my shoulder (broke it years ago, not lifting related). It's pissing me off. I can press fine, if I'm careful, but tricep extensions and skullcrushers bother it, and any fly/pec dec just leaves it so painful I can't move it. I'm not entirely aesthetically orientated but damnit I want big arms. They're cool

[@HelloMF_7.62]

try tricep pushdowns if you don't have a cable machine get a bunch of bands that you can put on something and do pushdowns and progress by doing more Reps and bands. that's what ima doing rn cause of my shoulder. I can Press fine but can't do tricep extensions. only Chest exersise I can do are stupid strict Weighted Pushups with shoulder back and down for each rep.

[@mack0ka]

You can also try starting out super light with skullcrushers, initially maybe just the bar to see if it bothers you (likely not) and then add the weight gradually.

[@Millogang_]

I need to reconsider what I’m doing because even though I’m early intermediate I have a spider physique type :( . What’a conflicting is prioritizing arms even if I’m not that advanced or even late intermediate on my lifting journey. Do you think it’s okay to have an arm day, or increase the volume in expense of other muscles even when being at the state I’m at? I indeed notice a stall on progression if I just do 8 sets per week for arms if compounds don’t count).

[@BasementBodybuilding]

Of course it’s ok to have an arm day. What’s your biggest goal? Prioritize and achieve that goal, then move on to the next one.

[@Chicken_m4n]

I have programmed an arm / Shoulder day in my 4 days upper lower split after watching your video . 1 :-Start with ohp 3 sets 2 :-Chin ups 3 sets 3:-Dips ( upright form to focus on Triceps) 4 :-Super Set Lateral raise and calves raises 3 sets 5 :-Giant Set x3 Spider curl Skull crushers Reverse curl Can you tell me if it's good

[@BasementBodybuilding]

That will get you big arms. The only nitpicky thing I have for you is a slight lack of weighted stretch, like overhead tricep work or barbell/incline curls.

[@Chicken_m4n]

@@BasementBodybuilding thanks man , I am replacing the Skull crushers and Spider curl with over head cable extension and Incline Dumbell curl in the giant Set .

[@Tee468]

i feel like getting into arm wrestling or doing arm wrestling training is perfect for getting ridiculous forearms if that's your goal. I feel like one of the reasons they get huge forearms is because they need be strong in every movement of the wrist/forearm like supination, pronation, etc.

[@Satarnoch]

I've started to implement specializing in my training. For the last four weeks I've been training arms 3x/week and everything else basically once at very minimal volume. I might do this for the next 2, 4 or 6 weeks and change priorities. Just fed up with not seeing arm gains.

[@dietsch4633]

what exercises are you doing?

[@carsidemedia9599]

Wondering how much has changed, in your opinion, since you increased arm size 👍🏼

[@hasanc1526]

could you do one for shoulders? or even a shoulder program?

[@BasementBodybuilding]

Most likely. I’ll probably turn this into a monthly series.

[@hasanc1526]

@@BasementBodybuilding nice

[@robert50173]

Awesome content! QUESTION: I do full body MWF, all with arm training and very little leg training. I was thinking I could add in :30 of arm training after each established workout I have been doing and blast the hell out of them without impeding my recovery on the other big lifts which are horizontal push and pull , vertical push and pull. It would be a form of pre-exhaustion...lol. It would take my workouts from :60 to :90 without adding another gym day. I have been attached to full body MWF for decades and really enjoy having the other days off for hiking, biking, running, and travel. Thoughts?

[@BasementBodybuilding]

That sounds great! And thank you, glad you like the content.

[@robert50173]

@@BasementBodybuilding Thank you

[@terzoanthony]

What do you think about changing from push, pull, legs split to a torso, legs, arms split?? I feel like after hearing your advice this could benefit my small arms

[@balintlosonci3578]

Thx, great list! If I decide to raise significantly direct arm work, do I get it well that I can increase it more regarding number of sets because they are smaller muscle groups and no spinal load. So 30 sets of quad or lat a week would fatigue much more your cns and recovery capacities than 30 sets of biceps.

[@coreyhill7058]

I thought I was the only one that felt pressdowns in my abs

[@BasementBodybuilding]

Not alone, it actually becomes a problem once you get to a certain strength level

[@orrlicht3718]

I think my arms are kinda dominant, its a little to early to know cuz im a novice tho. I definitely focus on bigger muscles

[@BasementBodybuilding]

Take a well balanced approach to start and you can adjust as needed!

[@MonkeyBarsEveryday]

12:57 even monkey bars every day won't grow your forearms. 4months of monkey bars and dead hangs yielded less growth than 1mo of wrist curls, wrist extensions, reverse curls, and hammer curls

[@BasementBodybuilding]

Contraction + stretch > isometrics

[@Frogstomp27]

Do you just have an entire closet full of flannels?

[@BasementBodybuilding]

I do, how could you tell?

[@mattrogo7999]

Any suggestion for Tricep! Doest really develope i feel the pump and contracting the tricep

[@БРИТВА-у1ы]

Hey Basement, I have to ask a question, would love if you could respond. What do you mean when you say 15 to 30 sets for biceps and triceps? Does that mean 30 sets for both on lower end and 60 sets for both on higher end?

[@Mido_]

What do you think about wrist rollers for forearm training?

[@CrazyGamer-hq6gs]

what is ideal arm size for natty guy who lifts few years (your opinion) ?

[@naughtiousmaximus7853]

Depends on arm lenght. If you have shorter arms 16 inches is insane, if you have long arms 17 inches at least .

[@Ace-zb5xr]

Follow up? Did the low volume chest and back routine sustain your gains?

[@gigaszef8985]

15-30 sets for biceps and another 15-30 sets for triceps a week? Which is 30-60 sets for arms a week? Or i got it wrong and 15-30 sets include both triceps and biceps sets

[@stevemann1299]

If Mike Mentzer had a son. This guy would be him.

[@douglaskeywood]

My man’s advising up to 30 sets a week for arms at a frequency of 3x a week. I think dinners at the mentzer house would be tense if this was his kid 😂

[@dietsch4633]

do you use close grip for triceps?

[@htg41]

How would bouldering once per week affect the arm training? Does it replace one days work for forearms for example?

[@BasementBodybuilding]

Yeah probably, it all comes down to your training age with forearms. I’d say 2-3 times a week forearm work is optimal, so for you I’d recommend 1-2 times a week of gym work on top of bouldering.

[@XanderYTV]

My problem is that my arms take so long to recover that it will ruin everything else that i do. For example i cannot do triceps 2 days before bench because my bench performance will tank like crazy. I've tried multiple times. Same thing with biceps and back. I have to train them on the same day. So i wish i could fit more volume in but all i can do is tack on extra sets at the end of chest/back. Aside from moving arms to first exercise of the day

[@douglaskeywood]

Run a push, pull, off, legs, arms and shoulders , off, off, repeat. You could also swap legs and arms if you need the extra day of upper body recovery. You will just have to ensure you’re training your chest and back hard on their days

[@user-he4ef9br7z]

I have the same issue. Always put leg day after arms and use straps on leg day. Preferably have rest day after that. People usually do higher frequencies nowadays but for more fast twitch people like me, bro split works best with less training days and more single session volume.

[@jaskajokunen1305]

Been training for about a year, haven't done any isolation movements for my arms until recently, only chin ups and dips pretty much. For the first 6 months, you might not "need" isolation for arm size but after you've milked out most of your newbie gains your arms aren't going to grow as much. I kind of look stupid in my own opinion due to rather small arm size compared to delt, pec and back size. Even more so that I started my cut again and it's even more obvious. Yeah, you get "more bang for your buck" with compounds and if you don't have time to train your arms at the gym, get a pair of dumbbells and train your arms at home. Doing a set there and another set an hour later is totally doable and worth doing in the long term

[@miesvaillanykyisyytta3252]

I'll be doing videos about lifting later. Follow my channel for updates.

[@goodguymario]

🔥

[@WiecznieNieNasycony]

Cables are very good for arms izolation

[@BasementBodybuilding]

One of my favorites

[@WiecznieNieNasycony]

@@BasementBodybuilding Cables have similar resistance along motion path and you can go easy to failure with them

[@kevinhsu3102]

HEy man, I would like to apply for coaching but the email in the about section doesnt work.

[@BasementBodybuilding]

Looks like I had a typo, it should be: [e-mail]

[@kevinhsu3102]

@@BasementBodybuilding just sent you an email.

[@PROFESOR-BIO-MECHANIKI]

SO WHY BLAHA train 25 years and still have no arms?

[@BasementBodybuilding]

He has 25” arms

[@PROFESOR-BIO-MECHANIKI]

@@BasementBodybuilding His 15 years old vids same arms hehe

[@petrl9838]

It's just his relatively narrow hips making his arms look small

[@droningcity6775]

What do you think about an ez bar curl with a 4-5 second controlled eccentric, would that count as a weighted stretch? I tried those today, and hopefully I feel sore tomorrow from them.

[@tempest212]

How would you recommend instilling 15-30 sets in a 4 day upper upper upper lower program ? Would you recommend supersets or use lower % because i think the fatigue will kill me or lack of time will be the issue !

[@BasementBodybuilding]

Supersets and giant sets will be your best friend!

[@silber11]

so if i train arms 3 times per week would you recommend doing f.e. Incline curls + spider curls and pushdowns + overhead extensions 3 times per week or do each variation once per week f.e. Incline curls on one day spider curls second day etc.

[@BasementBodybuilding]

Whatever you need to get your volume in. Those are good supersets, and for volume, it’s depends where you’re at in your lifting. Some lifters need to start from scratch and build up tolerance for close proximity to failure, and some have the fundamentals down and need to just do more. Somewhat individual here.

[@silber11]

@@BasementBodybuilding appreciate the quick response, i actually do biceps + triceps as supersets and as a relatively newer lifter im just wondering if i can up the volume or shouldn’t really bother and play it safe with 9-12 sets per week respectively

[@MonkeyBarsEveryday]

@@silber11 I do biceps/triceps 3x/wk, I alternate spider/standing and do incline curls every time. It seems like a good method that happened naturally for me. Hard to say if it's optimal. I have 13" arms.

[@silber11]

@@MonkeyBarsEveryday appreciate it will try out different methods since im currently in spider physique mode

[@Theone.fitness]

Can one achieve a respectable physique without ever training like / becoming a 'Powerbuilder' ?

[@BasementBodybuilding]

100%. Train like a bodybuilder. You’ll actually have a better physique.

[@Theone.fitness]

​@@BasementBodybuilding Thanks bro.

[@user-us4mc7ej3c]

Powerbuilding is actually powerlifting in disguise. You use bodybuilding principles to improve your strength, and pursuit of strength is a powerlifting discipline.

[@jlol933]

How do you program 2 arm days per week? Especially since I can’t really do push day or pull day the day after arms. And I can only be in the gym 4 days per week.

[@douglaskeywood]

Hello mate. I know this is 6 months late, but the only feasible way I can see anyone doing this would be by sticking the arm volume on the lower days. Typically this is called “torso/limbs”

[@douglaskeywood]

This is an issue I’m having at the minute also. I don’t want to do more than 4 sessions at 5 hours a week. I am thinking of sticking shoulders and arms on the leg day and moving hamstrings to the torso day. You could also do a push pull off push pull. With quads and hams split into push and pull respectively.

[@hasanc1526]

I know you don't count compound lifts as volume but when I do pullups (shoulder width) I get a CRAZY pump in my biceps. Would you still not count this as bicep volume

[@BasementBodybuilding]

Comes down to training age and arm dominance in my opinion. I believe for most lifters, once you’ve made “noob” gains, compounds start to lose their value for arms.

[@hasanc1526]

@@BasementBodybuilding I do curls 3 days a week (same days as the pullups). Day 1 curls: 3x5, day 2: 3x10, day 3: 2x5, 1x10. For pullups I use a kind of rep goal system. Day 1: 25 pullups which takes around 5-6 sets. Day 2: 15 pullups which takes around 3 sets. Day 3: 12 which takes around 2 sets (it all depends on how hard I push the sets and how fatigued I am. I am thinking of changing to 3x15-20 curls three times a week after taking advice from you and similar advice from Fazlifts. My question is, would you count this as only 9 sets of biceps a week? If so, this would mean that I can still add a minum of like 10 sets a week. I am fairly intermediate at pull ups (maybe advanced novice at worse lol)

[@BasementBodybuilding]

My advice is don’t worry too much about sets per week. We are all different training ages. Myself now requires 15-20+ sets per week of arm isolation to grow, but that wasn’t always the case. I grew my arms at first from just pull ups! If you aren’t making progress, there are 2 likely problems, either: volume is too low - or there is another fundamental wrong with your training (technique, proximity to failure, outside factor etc.) and it’s up to you to assess that

[@hasanc1526]

@@BasementBodybuilding but you still wouldn't count the pull ups as bicep volume even tho I get a bicep pump right?

[@BasementBodybuilding]

@@hasanc1526 it depends. If you’re still relatively new to lifting I’d count it, but it’s not very black and white.

[@andreabakul8815]

Vorrei un super mega potentissimo abbraccio super musocloso virtuale fortissimo posso

[@literallysweden]

Sometimes i like doing some curls and skullcrushers at home, i have not had any performance changes doing this so would it be resonable to train them like this more even though it passes the 2-3 times a week frequency but exceedes the 30 sets a week limit?

[@EizaSaldana-r9m]

me bro

[@pablieto-veganson]

Yesterday i did cable wrist curl, 5kg with my arm on the bench. With a rotational grip. And my fore arm hurts, and not in a good way. have any tips? Maybe because i'm new to the excersize?

[@BasementBodybuilding]

I like to keep a neutral grip, set up like an arm wrestler. It will be easier on your wrists

[@MEAT-BASED-VEGAN]

Blaha have big arms to

[@BasementBodybuilding]

Yeah 22” I think

[@MEAT-BASED-VEGAN]

@@BasementBodybuilding do you do Podcast with coach?

[@vulturesiii6450]

@@MEAT-BASED-VEGAN bloach **

[@morgandrayton9367]

This is a joke

[@andrer5358]

You are way too far from you mic in your KZbins.

[@BasementBodybuilding]

I’ll be upgrading that shortly.

[@andrer5358]

@@BasementBodybuilding Thank You. Your content is great and informative. Look forward to the upgrade.

[@BasementBodybuilding]

Thanks man.

[@skip4505Bullock]

You just talk, talk, talk but say nothing specific.

[@BasementBodybuilding]

Haha you’re on the wrong channel my man

[@ces4156]

Push pull legs and throw a arm day here and there as rest days ahha

[@BasementBodybuilding]

Could work!

[@ces4156]

@@BasementBodybuilding i found out that arms recover pretty quickly, i mean, if you do somethig like PPLPPL ARMS (with the arm day have a good chunk of forearms work) but tbh i'm still trying to figure out a good way to split arms and your video is really helpful tho

[@BasementBodybuilding]

Thank you bro