20 Minute Arm Antagonist Superset Workout

[@danielkanewske8473]

Every workout with Jared and Doc is antagonistic

[@RenaissancePeriodization]

Just a bit of father and son back and fourth, is all! - Dr. Mike

[@danielkanewske8473]

@@RenaissancePeriodization Doc, don't tell me you call Jared,"Daddy."?!?

[@jamajamajama]

i want to see jared with a carrot in his mouth saying “whats up, doc”

[@danielkanewske8473]

@rowanl4354 thx bud

[@danielkanewske8473]

@@jamajamajama kinky

[@phatshah7377]

I think its really cool Jared and his dad work out like this.

[@Arms.Enthusiast]

This type of arm workout was pretty popular in the golden era among bodybuilders as well, the principle of a lot of work in a short amount of time is a pretty sure fire way to grow, especially if you are keeping the sets and rep quality as clean as this.

[@dummy999]

I already do this every wednesday in my split. 2 bi/tri supersets and 2 forearm isolations supersetted afterwards. Just the best arm pump.. all the bluuuud

[@jsilbern8973]

Seeing Jared working so hard on a 20# dumbbell is something that all ego lifters should see.

[@SPLITTINIMAGE]

Facts

[@SharadaLimbu-y2m]

This Antagonist Biceps & Triceps workout is Gold, thank you Dr Mike & Jerrad👍

[@JFernandoRRocher]

Man I also love and do antagonistic series for arms, it saves so much time and gives a great pump.

[@gbin21]

I train the antagonists of my right forearm (flexors and extensors) every day. It's super efficient and only takes about 2 minutes.

[@jonasc1771]

remember to train both sides

[@akbananachucker2441]

Do it in the shower. So you can save time and clean up

[@tcb5141]

2 pump chump

[@alprobert]

2 minutes? I can't wait 90 seconds between strokes!

[@DrFearCo]

Put a weight on your wrist and make sure to milk the eccentric.

[@TheChaya31]

Looks like Jared’s arms were about to explode at any given moment. Great workout🙏🏽

[@jimmy5634]

Trenbolone will do that for you.

[@ChrisPBacon072]

This is the content we want!

[@RenaissancePeriodization]

Tell Grandma I said hello. - Dr. Mike

[@ChrisPBacon072]

@@RenaissancePeriodization omg! She is your biggest fan and also aspires to have as many lambo's as you have

[@dionjamez]

Love your vids, not only are they fkn informative and on point, but are normally filled with absolute comedic gold

[@traviswilliams5963]

I just want to say I love this work and I tried it out for the first time today and man is based on the arms. Thank you very much I’m adding this into my permanent exercise routine

[@imhatchmantoo]

Jared Feather loved that. He said "I can't do this" at one point. Thats when you know things are going well.

[@Manuel-x1j]

Hi Dr. Mike, I wanted to thank you for the valuable content you create. Your videos have been incredibly helpful to me, and I truly appreciate the effort you put into sharing your knowledge and expertise. As a bit of constructive feedback, I've noticed some trainers in your videos wear Crocs while exercising. I believe that avoiding such casual footwear could enhance the overall appearance and professionalism of your channel. Thanks again for all that you do!

[@tillvalhalla2271]

I train very similar to this. Antagonistic muscles with a high focus on time under tension and form. Love the way it feels and the results it gives.

[@Trixzterpaul]

Love me a good antagonistic arms Superset. I often hit ez bar curls SS with skullcrushers. After about 4 sets my arms are so pumped they feel like they are going to burst.

[@Arachnomen]

You should make videos with background music and where you count the reps and is supportive (like in this video) so that anyone can work out in their gym and listen to you while they workout with their sets. ;)

[@gamebros87]

Mike has the perfect voice for it love this vid.

[@RSMover]

Who told you to rest??

[@sledge6693]

I tried this today & it's terrific for arms, got such a great pump!. I tried another exercise of Dr. Mike's but didn't think it suited me as well, as it was dips to hit the triceps & it was harder to isolate that muscle & it hurt my shoulders too much.

[@T_vdW]

12:06 Love how Dr. Mike says it like it’s the Bat Mobile

[@akbananachucker2441]

Hahaha that's funny

[@myflw]

I love this channel and so glad I've been introduced to it it took my workouts up so much guys. I was first introduced to this channel by watching Jonni shreve now I'm stuck here and can't get enough

[@domepiece11]

I LOVE cable curls. Really intense contraction plus awesome bottom stretch. That plus a machine preacher curl are my two bicep isolation exercises.

[@logynbrown7068]

Jared is an absolute beast of a man. 🥺 Need to know where he got his shirt!

[@dylanowens3173]

I love the cable arm workout. But I leaned from juji to do the bicep on the ground laying on back with arm blaster holder. This takes my back out of it.

[@382u3uuej]

14:20 "It will put inches onto your arms over the course of years, inches on your arms? More important is inches on something else (. . .) for that kind of stuff, we'll see you next time" That last part is content only accessible to members.

[@abstractsymmetricity]

This is like my whole training program, I do push/ pull, all antagonistic supersets, lots of myo reps. I find it far more efficient than a PPL for my body. 2 upper body 75 minute Push/Pull workouts a week and my gains have never been better.

[@RelentlessRy]

4:06 if you've ever been curious about jared's vinegar strokes face

[@Nothhiinnggg]

Yo I’m in the middle of the workout right now. I don’t know if I hate y’all or love y’all for this

[@blqblq3924]

really these guys, their template is very helpful

[@darkrzane]

His technique is so perfect the entire time.

[@rael2099]

I love how Doc talks dirty to Jared, giving him motivation for later at night 😂

[@johnnykarate_SweepLeg]

I'll just stick to cans of spinach for quick, big arms.

[@rm06c]

Popeye-maxxing

[@wayneivers732]

RPE, Rate of Popeye Exertion.

[@JuhoLepisto]

I've heard that only works on forearms.

[@AJPMUSIC_OFFICIAL]

More time saving tips please, good stuff

[@JAREDFEATHERRP]

We're glad you liked it! That's why we made these. We'll definitely have more

[@akbananachucker2441]

Here's one. If you Jack it in the shower you'll save time on clean up😂. Your welcome

[@7guitarlover]

I am trying this tomorrow !! also 4:06 - hilarious , good job cameraman ;).

[@akapabs108]

There is nothing stronger than the natural bond between father and son..

[@hitro1729]

Digging the cyberpunk esque background music

[@lagginetor2265]

they are so good did not even clickbait

[@rubnchvz]

Dr. Mike continues to be the Master Baiter, with titles like those on this videos 👍🏼

[@ddavidjeremy]

I must be an expert now. TFR is paying off. I did this exact workout last night. (Almost) I never said "I can't do this" lol. I'm kidding I cried twice.

[@martinallen6521]

That green shirt gotta go guys 😊. Excellent content 👏👏💪💪

[@denislegeev1119]

Thanks for this great video! Dear Dr Mike, over many years I've tried different approaches to busting my arms, including yours, but every time I start any serious work, my ebow joints fail me in some way (usually some kind of tendon inflammation) within 4-5 months. So I'm out of training for 5-6-7 months. Can you give any advice on this? P.S. TRT has helped a little bit- my joints went down only on my left arm, only after 10 months and only on the bicep side.

[@1TieDye1]

I do what I call antagonistic “lazy supersets” every workout. I take enough rest to catch my breath a little, maybe a little extra depending on the muscle groups, then go. You still save time and get pretty substantial rest breaks, between the sets of the same exercise. If you go beyond antagonist it can work even better. You can take almost any two upper body exercises and find some overlap from the supporting systems, like forearms for bis/tris, shoulders sometimes from the stabilizing that they may do, or cardio from compounds. But lateral raises and leg extensions? Virtually nothing

[@tovarishughes4822]

Stay blessed love the channel

[@traceyallen4351]

Wow. Validation! Sometimes I wonder if I am doing something right and then something like this comes along. Watched this on a Sunday night. Tomorrow is Bicep/Tricep day. Perfect timing.

[@Salma-yo6ns]

Do you do a separate arm day?

[@AnthonyChilisGMMP]

Love your arm workouts bro thank you

[@stumckhall]

Mike you looking jacked bro! Hitting that shit hard.

[@Dan-lq6dg]

@drmike what if instead of Myoreps we all volunteered in our community? Would that NOT have an impact??

[@RenaissancePeriodization]

Get out there and do good work! - Dr. Mike

[@rafaelfiloyoutube9904]

the only click bait that dont make us angry, thank you DOC!

[@bobbyhunt3009]

Dr. Mike and Jared, BTW, Props Jared, Stormtrooper workout When I do the cable curls it kills my shoulder. I tore my rotator cuff at 19 years old and have dealt with the pain since even after the rehab. Would it be better to not let my elbows float forward during the concentric part? I would have to use considerably less weight to do this but maybe it would lessen the pain. I don't even do them anymore due to the pain. Thnkx Fellas

[@Brucewayne-1939-h5g]

cutest duo of all time

[@runWithScissors]

This made for an awesome bicep day today.

[@colttrains]

This just might get my arms to 20 inches. Thanks again RP

[@eric9369]

Has no one commented on Jared's One Punch Man tank top? Seriously? F*cking Awesome. He could easily be Tank Top Master.

[@farahlandscapedesign]

Gee whiz 😆 These videos are better than TV for so many reasons. Always great content thanks fellas

[@alfonsocalderon8851]

Def changing my workout plan now.

[@kylesquire4496]

you guys are freaks............ i love it

[@MistaJG]

Learned so much from them ❤

[@deanwlkr]

What are the advantages, if any, of bringing your elbows forward versus keeping them by your side during the curls? I've always heard that proper form is keeping your elbows tucked.

[@bignies]

Its just a myth, raising ur elbow a bit while doing the movement might help you activate your bicep more

[@Jaremh]

Thats a really good idea ! Thanks

[@brandondobschutz5146]

This works great for me. I need to slow down the reps after watching.

[@doodorgins2640]

Just tried this arm splitting pump definitely going in my program

[@HammerTho]

The best part of this is always the humor :D

[@Gr0und3dFlygon]

Love this channel

[@gerardvbrakel8774]

heey doc !, i wish my T-shirt fit like that !!...... respect !!😊

[@neevshriker9458]

Great video doc❤

[@Ergilmus]

I'll stick to my 8 hour armworkout, R.I.P Ricardo Piano

[@louispittman7367]

😂

[@louispittman7367]

😂

[@user-we1sv5ud3h]

When you're tracking your lifts and you have to do myos to get to your rep range, do you track them as though you actually hit the rep range?

[@RenaissancePeriodization]

You note the number of myo breaks at least, and potentially even count the myorep sets individually. Like if you got 25 total reps, that might be "with two breaks" or "15,6,4." - Dr. Mike

[@ZacFelts]

I'll log the reps as though I hit the full amount, but clarify in my notes. So, say it was 20 total reps, I'll log Weight x 20 (15, 3m, 2m). I never do myo reps on lifts where I particularly care about my per rep PRs, so I don't care it if skews things a bit by making my 20+ rep maxes look higher than they are if I were doing them strict

[@limitisillusion7]

I do a full body split and every workout is made up of antagonistic pushes and pulls. I usually pair deadlifts and squats with something decompressive like dips or chins. I don't call them super sets cuz I'm not always trying to burn through the sets of two heavy compounds.

[@CredibleHulk10]

I need to know the type of people who are clicking dislike on an RP vid with Dr. Mike and Jared.

[@JAREDFEATHERRP]

People who hate my hair, crocs, and all of our ticks (like our blinking) SO MUCH that they take time out of their day to hit dislike lol.

[@RektomWreker]

It's nice to finally see someone else working out in crocs! They're comfortable and you don't need the ankle support when not doing legs!

[@marcrivera1769]

Over a decade of lifting and still nothing beats an arm pump using the antagonist method.

[@characterstrength]

Those arms looking insane 🥬

[@MaximilianbytheSea]

rockin' the Crocs! too many arguments with gym staff about my choice of athletic footwear.

[@dovesofwar14]

gonna try this today

[@lesjr300]

Biggest drawback to this is using 2 different machines at a time. Not a problem if you’re in a gym by yourself. Tough in a busy gym

[@Larry-dq4ig]

Yea, there is also a certain amount of etiquette involved with that aspect too. You don't want to be "that" douche who takes up multiple machines at once when the gym is busy, even if they both happened to be free at that moment in time. Nothing more annoying than wanting to use a piece of equipment and you see some half ass taking up multiple pieces at the gym.

[@chrisweidner4768]

Thank you for continually teaching me how to not waste time in the gym. “For you they’re the biggest all time.” 🤣🤣🤣🤣🤣

[@yoelmorales208]

Good video

[@Dieselelitist]

I’ve never done antagonist super set quick workouts but could this be incorporated at the end of an arm day or would that just be spinning the wheels over kill? Love the vids 👏👏

[@RoidfreeSenior]

I love bicep/tricep supersets, but the equipment access in big box gym can be a challenge at times

[@operationpredator]

Switch up exercise selection. Bb curls and skullcrushers. Hammer curls and overhead tricep extension.

[@solomonroskin8879]

I love these workout videos

[@elischrock5356]

Good shit.

[@m4yd0g]

You can have a blast on a cruise!

[@Xelastic]

Jared is da beast

[@lucasvarley9764]

Amazing video! These tips are super useful and educational. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

[@dvmn1]

Sheesh. Good job hanging in there Jared.

[@oneacrehomestead]

Just had to say it. Missouri in the house!! 👊😂😂

[@1TieDye1]

Does Doc have a video about how to periodize over the course of a year? Or what book would be best for that info?

[@dinocorriette5871]

hey dr.mike why not do unilateral antagonist periodization workouts

[@johnt2831]

Top 10 biggest arms in the world 1. Moustafa Ismail Moustafa Ismail is the man with the largest biceps in the world. ... 2. Arlindo De Souza Brazilian bodybuilder Arlindo De Souza has some of the world’s largest arms-a humongous 29 inches. ... 3. Gregg Valentino ... 4. Victor Richards ... 5. Manfred Hoeberl ... 6. Greg Kovacs ... 7. Dave Crossland ... 8. Andre Rush ...

[@van40dtown]

Laughed so hard! Thank you guys!🤣🤣🤣

[@ferret747]

Noticed on the bicep curls he is moving his elbows - is that something we should look to do at the top of the movement ? I tend to keep my elbows in place for both bicep curls and tricep where I do as minimal movement as possible.

[@ZachGordonEngineer]

Jared's delts are lookin thick! Looks like Samus Aran's power suit, with a "meat suit" skin. Dudes a beast!

[@macr2011]

Perfect

[@somerandomgamer1260]

16 sets in 15-20 minutes sounded tough for 2 specific reasons then i see Jared Feather IFBB pro mention both of those reasons in the video which are lungs and forearms. Definitely a tough workout.

[@DanTaninecz]

How important are Crocs to hypertrophy? I'll hang up and listen.

[@edwardrodriguez3529]

Jared is a beast and looks like a buff Robbie Lawler!

[@connor4215]

What is the reasoning behind not doing cable curls + an overhead extension instead of pushdowns? My understanding is that pushdowns are somewhat redundant as they work the same head of the tricep as presses and most other compound tricep movements.

[@mr.electronx9036]

im gonna try this...wish me luck...

[@adammiller5966]

In Jared’s delts, we trust!

[@Burkhimself]

I’ve done a similar workout bi’s and tri’s superset together for a fair amount of time and I felt like my elbows were roasted 😅

[@shawnsansom6450]

I do a lot of arm supersets like this. Although instead of resting 30 seconds between pairs, I rest like 2 minutes. I think this makes them more enjoyable, and I get more reps. But am I missing benefits by not shortening the rest, or does it not make a difference. I get huge pumps the way I do them today.

[@domate5081]

I`m pretty sure RP have a video on this... So basically shorter rest periods do save a lot of time (and might even help achieve a pump) but they do not provide any extra hypertrophic effect. For the most part and when time isn`t as much of a factor, it`s pretty clear that sufficent rest of the muscle and the cardio system will lead to more reps and hence more gains. Supersetting with next to no rest like this mainly gives the advantage to put plenty of stimulus in a short period of time and because of that makes sense in a number of scenarios. But you are not missing out on any hypertrophic benefits by resting 2 minutes instead of 30 seconds.

[@GuaridoNutri]

@@domate5081 Great comment! i was about to say something like this tho! ... i usually super-set bi / tris 3 times a week for 7 sets of each, 2 min rest like Shawn.

[@RenaissancePeriodization]

It's BETTER to rest longer like you do for growth, it just saves less time. - Dr. Mike

[@shawnsansom6450]

@@RenaissancePeriodization cool, thanks for the response. That was baseline understanding as well. I like the compromise myself, but I can see how others might want to save more time.

[@JAREDFEATHERRP]

More rest is good. We did this as a niche video for people in a rush

[@alexandermckhaos8412]

Seeing a giant of a human using 20lb dumbbells is inspiring af

[@rockyevans1584]

I'm not one to harp on anyone for their choice of supplements, but there are zero natties claiming the light weight pump stuff is helping growth. Love rp and Mike and Jared are awesome sources of info. Sure seems like sans special supplements the strength needs to be the focus, even on iso movements, but of course I'm biased towards what works for me. Maybe once my strength is at an adequate level that will change, although progress will likely be damn near impossible to track at that point

[@alexandermckhaos8412]

@@rockyevans1584 eh, I'm also in my 30s, so heavy weight increases my joint injury risk far more than it would for a young guy. Also once you've built a foundation of strength, and can start heavy and drop set your way down to light weight pump stuff and get some growth out of it. I also started my journey fat and hate cardio so drop set after drop set burns hella calories. It's fun, it works for me but like you said I might be biased 😂

[@rockyevans1584]

@@alexandermckhaos8412 all makes sense, and certainly variation is key for everyone. Personally I'd enjoy grabbing the pink ladies DBs for some curls and busting out Ronnie Colemans signature phrase lol