These 7 things got me HUGE

[@Lajos07]

Not commenting that often but I've watched you since like 1k subscribers, all I'm gonna say is that 100k will be reached soon and you totally deserve it man, thanks for the amazing content brother I wish you all the best

[@thiagobp0159]

I always forget he doesn't have that many subscribers, he definitely deserves more

[@BasementBodybuilding]

Thanks bro I genuinely appreciate that. Who knows if I’ll hit 100k, I’ll just try to keep spreading my message the best I can

[@Lao-Lin]

​@@BasementBodybuildingThe question isn't about *if*, but rather *when* you're going to hit 100k. It's like with training, if you don't stop, you keep growing.

[@Lajos07]

@@Lao-Lin yeah well said

[@tmmnago2722]

He's nowhere near 100k

[@chezzington918]

Your road to 18 inches is my road to 16 inches hahah. Already making arms my biggest priority this bulk Its also crazy how much your information is much clearer to understand than many other creators. I feel like i understand more of what the other noble nattys are saying regarding programming now after watching your videos than i did before and for that i genuinely thank you.

[@TAL20013]

How are you programming your arms? I've been trying to grow mine all year and I've gained 0.5cm in the last 6 months. I was using BOMs raider program but added more sets because it was pretty low for me. All of my arm sets are taken to failure and I've progressed in both weight and reps, it's honestly disheartening to say the least, my arms are strong as fuck though, but they refuse to get any bigger.

[@chezzington918]

@@TAL20013 Dont worry friend, so long as you're bulking, doing the right movements with the right mindset and intensity your arms will grow, that's for certain. I'm 1.5 years in as a late novice to early intermediate still running Alex Leonidass 3x a week novice program I modified through time to fit my training needs. For example I now train arms 3x a week compared to 1.5x-2x a week as the program had me doing. I do preacher curls and Pinwheel hammer curls to target the majority of my biceps, cable overhead extensions for triceps, v bar push downs as well and reverse curls/wrist curls and pullups for forearm development. I will say that full body training is very difficult to prioritize arm training so I'm planning on switching to a 4x-5x upper lower arm day split very soon. Just waiting until my measurements slow down or stall.

[@brownjenkin3821]

On the road to 16 as well, got up to 15.75 before doing a little mini cut. We’ll get there!

[@calvinlawn3457]

Give a Torso/Limbs split a try, that way you can train arms first before legs and it shouldn’t take away much while keeping you in the gym only 4x a week. My first superset I add in leg curls, the second I hit neck curls. Then squats, hinges, etc. If you do them at the end, you’ll still be fresher than if it was on an upper day. Just make sure to take a rest day before hitting torso again

[@naughtiousmaximus7853]

@@TAL20013 Try torso limbs. I am actually really happy with my progress with very minimal volume. 1:1 cable pushdown is 23kg x 10, preacher hammer curl is 11kg x 11. My arms are in 37cm ballpark at the moment, maybe even bigger now, but not by much. I only do 2 sets of pushdowns and 2 sets of curls to complete failure twice per week and I try to hit 10 reps on the first set. I immidiately add weight next session. My goal is 35kg pushdown and 20kg curl and I will reasses then.

[@deusvult333]

03:15 another essential reason why someone can be stuck is just not eating enough. This was the case for me. I lifted to fail 2 sets with all sorts of intensity techniques...slow eccentric, pause at the stretched position. I watch you and other natty content creators like GVS or Alex and I even study form from Alberto Nunez who is actually a pro natty with lots of experience. Jeff Alberts as well. 30 years or something of lifting. I tried many things, but in the end what was the issue for me was actually not eating enough lol.

[@schroederluck7984]

Any tips for getting extra calories in without slamming poor quality/low nutrition foods? Wish my appetite was a bit stronger.

[@deusvult333]

@@schroederluck7984 yes, i will tell you the solution that worked for me perfectly. You just make a home made "gainer" shake. My recipe is: 45g of oats in the blender. Blend it to a flour first. 300ml of milk, 2 scoops of whey protein, 1 banana, 15g of creamy peanut butter. Blendit all. If at the end it's too thick, just put some water in it. This here has around 550calories, which is literally perfect for a clean bulk. Of course, this is on top of your other 3 or 4 meals to hit your macros...but i dont count them and it works. Basically i eat 3 meals a day with protein and carbs ans on top of that this shake. Easy to digest ans healthy!

[@AJ-di4df]

@@schroederluck7984peanut butter. No joke. 2 big spoonfuls will get you 400 cals and isn’t filling whatsoever.

[@schroederluck7984]

@@AJ-di4df Always have some in my pantry, rarely eat it. Great suggestion, thanks!

[@AJ-di4df]

@@schroederluck7984 hell yeah! Bless you brother keep it up

[@Soverex]

Thanks for describing the feeling you get when you do Preacher Curls. That is exactly my experience and I always come and go to that exercise because I think that I do something wrong, this naturally leads to confidence issues with that lift. This was a relief and I will keep it in my program. Thinking about it, it is actually one of the lifts that I can really push myself, grind through my last reps and safely say that I couldn't do one more rep after a set, due to the LACK of the pump. I also now understand what NH is always about when he talks about pump. Feeling of being limited by lactic acid can be indeed deceiving.

[@eldfen2334]

Same for me bro. I was trying to play with the angles by putting plates under the back of the bench because I was convinced something was wrong. I was very relieved to hear him say that the lack of feeling was normal.

[@ethan-sq6zv]

I’m really glad you said you don’t feel anything in preacher curls. I was low key worried I was doing them wrong

[@Henock95]

here before the new cam... and am so glad you're doing road to 18'' arms looking forward to it

[@BasementBodybuilding]

It’ll be a fun series to make, I’m pumped for it

[@Henock95]

@BasementBodybuilding it'll be interesting to see your growth and lifting philosophy along the way, especially for me since I am very keen on growing my puny arms

[@Louziaa]

same :)@@Henock95

[@WiecznieNieNasycony]

HUGE Size matters Bigger is Stronger Stronger is harder to kill If you kick someone, you will instant kill him with one kick because you have a 600 lbs squat ) do you want to be as big as jason blaha?

[@BasementBodybuilding]

Why would I downsize?

[@corenko]

No entity is bigger than BloatBlaha @@BasementBodybuilding

[@zachnunya8749]

Coath has a VERY intimidating 5’6” presence in real life.

[@AlexA..87]

Thanks for all your content. I feel lucky to have found guys like you and Steve Shaw so early in my lifting journey. Two years ago I knew absolutely nothing about lifting and fitness, couldn’t even label the main muscle groups on the body. Fast forward to the present, had a family gathering for thanksgiving and saw relatives I hadn’t seen in a while and they are all blown away by the progress I’ve made. I owe all that to you guys for sure!

[@BasementBodybuilding]

Thanks bro. You put in the work my man! Steve was a valuable mentor for me too when I was starting out, can’t thank him enough.

[@alihasanaxe4936]

You did the work, bro. Not them. The information in the noble natty community is incredible, but it's _your_ progress. Good on you

[@creativetraininghacks]

I agree with most of these points. Only regarding the measurement goals I am sensing a problem, namely for some people the temptation to bulk too extremely and too dirty in order to reach those goals faster. I mean, what good is an 18 or 19 inch arm that looks like a puffy sausage? Nobody cares what size a sumo-wrestlers arms are. But the measuring tape won't tell you, if you are beginning to look like one.

[@iangraham-white5717]

photos will tell you

[@EmperorSeneca]

dude this was awesome. I never put two and two together regarding mind-muscle connection and lengthened partials.

[@BasementBodybuilding]

Yeah it’s a common misconception, and one area where our instincts can be incorrect imo

[@j.rob.5943]

Great topic (and video). I would disagree on one point… for many people, myself included, some of the “fixed path” machines really jack up the joints. I once injured my elbow so badly with one set on a machine incline press that I had to stop pressing for 8 weeks. I’ve had similar issues with machine preachers. Congrats on your channel’s growth. Great content!

[@BasementBodybuilding]

Thanks! I’d say for injuries on machines, it’s generally from pressing variations where either form, or ROM is the culprit. A lot of people just go too deep, or their form is just a bit sloppy. Of course there are exceptions so I’m not saying this was what happened to you, if it happens regularly it could just not be a good fit for ya, which is all good!

[@ourclarioncall]

@@BasementBodybuildingdo you think the full range of motion thing is exaggerated? I don’t know enough about it, I’m just a newbie I feel safer /more confident going into fuller range of motion territory on light weight , but then narrowing it on heavier compound lifts I really like barbell floor press , bars about an inch or so from my chest. On a bench I would get a little more

[@DzmndW]

so happy you're getting those upgrades you mentioned and super excited for the 18 in. arm journey

[@BasementBodybuilding]

Thanks bro, all the camera gear has been delivered except the camera itself. Hoping it comes in before my lift tomorrow lmao

[@DzmndW]

@@BasementBodybuilding siiiiiick, enjoy! Look forward to seeing it

[@demoncore5342]

To be frank, the garage setup just added to your message.

[@CAPNBACK]

Almost 20k subs??? That’s what we like to see. Your information is golden, and your delivery is too. Glad to hear that you’re improving your setup, can’t wait for the next video!!

[@jessef85]

I'm so glad you mentioned not feeling the biceps with preacher curl. I've been doing them lately and thought I was maybe doing something wrong cause it doesn't burn like regular curls, but is way fucking harder for me to do.

[@professorartlifts1268]

Power builders hate him: Learn how this basement Bodybuilder grew 18 inch arms with one simple trick! 💪😎

[@BasementBodybuilding]

Oh man 😂😂

[@ourclarioncall]

🙂

[@Wetterwet]

Going through the back log of videos since the algorithm is weird sometimes. Your videos haven’t popped up for me in a while. Great content

[@johnmorrison7205]

Regarding point you made about front delts and standing curls I've found that even though my form was strict I found my front delts taking over (not sure how this is even possible lol) and they became the limiting factor before my biceps. Preacher curls have been a game changer for my bicep training because of this.

[@18_wheeler]

1:20. Excited to see this. Been following the isolation and quality training tips from you. Been growing my arms from 12.6 inch (Jan 2023) to 13.4 inch (Dec 2023). I know it's a novice measurements😂 but hey one day I'll get that 17 inch gun too!

[@alihasanaxe4936]

Progress is progress, bro. You're doing great

[@18_wheeler]

@@alihasanaxe4936 may the hypertrophy god bless us all!

[@kforkawaiii]

Great video, looking forward to see the new camera and lights.

[@DONQUIIIXOTE]

That point about preacher curls was much needed. There’s some lifts that I don’t feel as strongly as others in a specific body part so I’m unsure if it’s hitting it as hard. You’ve confirmed what I suspected, that the pump or mind muscle connection doesn’t always assess the impact on the muscle.

[@himeshsinghshishodiya]

The progressive overload point was eye-opening and it makes sense.

[@mustafashaaban260]

The most underrated channel in my opinion

[@jonnathangiant6582]

I 100% agree with your point about setting measurement goals. I was wondering, what would be your "measurement standards" for all major body parts (for novices, intermediates, and advanced ) for someone who is 15% body fat and around 5'10" tall? I believe that having standards or goals is crucial for individuals who are goal-oriented, providing something concrete to work towards.

[@DzmndW]

you could check out steve reeves' ideal measurements for natural lifters in the meantime. I believe he calculated based on percentages and ratios so they could theoretically work for most people

[@alan2102X]

Many gems of insight in this excellent vid. THANKS.

[@Maximum_Natural_Muscle]

Nice video. I agree with everything except the mind muscle connection and the pump indicator.

[@ar23x]

Good Luck, May I suggest changing the goal from 18 in biceps to 18 in biceps and a squat goal video. That way you can do 2 videos per week. You can train them both almost daily so 2 videos per 80 mins gym session.

[@poledan]

He doesn’t do powerlifting anymore

[@BasementBodybuilding]

I’d probably do a leg size goal rather than a strength goal but we shall see, I plan to only focus on/document one major goal at a time

[@DaLordIsBack1]

Not commenting that often, but here I just did!

[@BasementBodybuilding]

I appreciate that brother!

[@nmnate]

"Progressive overload is the outcome, not the cause of growth" is the type of nuance that keeps me coming back to your channel. Faz has also articulated it very well, but it's such a subtle point that really isn't brought up very often. Much appreciated! 💪

[@ourclarioncall]

Can u explain that in an easier way so a kid could understand? Thanks

[@nmnate]

@@ourclarioncall I think it comes down to a difference between building muscle and demonstrating strength. Building muscle (first) then allows for a larger demonstration of strength that is aligned with a muscle-building goal. You can demonstrate more strength (via technique change, experience with a lift, neurological adaptations) without building muscle. So, for hypertrophy type goals... stimulate muscle growth, allow time for the muscle growth to occur and then demonstrate strength increases on your lifts. In that order, the progressive overload is a byproduct of hypertrophy. 💪

[@ourclarioncall]

@@nmnate that’s what I thought you meant. You did a good job of articulating it It’s guess it’s a tricky thing to be aware of , as how do you know the muscle has gotten bigger ? If you are stronger than you were a week or month ago ? And to find out if your stronger then you would be trying to lift more weight right I’m not sure if I’m making sense 🙂 It’s in my head but finding the words is difficult I guess with progressive overload you are hoping of making the assumption that your muscles are getting bigger and stronger because you have done all the right things and are able to lift heavier which is kind of measuring your ability …. While still kind of being a goal /target

[@nmnate]

@@ourclarioncall I do think that strength is a decent proxy for muscle size when it's hard to go off a measurement. Some things are easy to track (arm size), but other muscle groups might be pretty tough (like back muscles that are not just hard to measure but also hard to see). Perhaps using an isolation lift that is stable might be better to assess than a compound that can depend on other muscles as well. I like Basement Bodybuilding's smith JM press and preacher curls for arms... they're probably pretty useful for strength progression as markers of size because of how stable they are ... and they really put a ton of tension into the desired muscles. His long term journey (18"+ arms) will be quite interesting to watch. It'll certainly provide quite the perspective on progression.

[@ourclarioncall]

@@nmnate I never even thought of using literal measurements as a measurement 😊 silly me. Having a larger arm measurement as a goal is new to me too, as I’ve only thought about focusing on progressive overload Maybe it’s a better and more specific way to think Saying that , for us fat newbies, our biceps and triceps might get bigger but we are also losing bodyfat, so the measurements might not change , for a while at least (if a newbie is able to recomposition in a slight deficit ) Dunno, maybe good to have a few goals such as progressive overload and a bigger bicep 💪 I do like the idea of stability I was recently really impressed by the feeling and consistency of stability when I went from lat pulldowns to trying band assisted pull-ups on Swiss bar I had rigged up for neutral grip pull Yeah the stable isolation keeps things simpler and honest and measurable

[@sampsony461]

thank you for confirming my dilemma of mind muscle connection vs progressive overload! ive been lost in the sauce recently telling myself that I should lower the weight until I feel the muscle working, but that puts me way under proper load

[@syedzaheerhussainshahkazmi1241]

Holy hell the before and after pics in thumbnail is insane

[@BasementBodybuilding]

Crazy right? I had just hit like 255x10 on bench in the left pic!

[@syedzaheerhussainshahkazmi1241]

@@BasementBodybuilding brother you have no idea how much you help me, I am from Pakistan and we have very little access to quality information (unless you are very rich) and you give me so much motivation and information to continue bodybuilding even in very brutal conditions. Much love brother

[@Jdm5299]

​@BasementBodybuilding you could've benched more if you hit triceps properly. Don't blame being small on bad programming.

[@aaronmsteele]

Struggler here aiming to go from 16.5 to close to 18 inch arms hopefully by end of 2024! Good ole double progression on arm training never fails

[@Theone.fitness]

This channel helped me get better ☝️💯

[@BasementBodybuilding]

You’re an OG here, appreciate your support brother

[@Joe-nh8eq]

@8:55 just one thing- the feeling of load under stretch is also a mind muscle connection. Try it- go do a set of RDLs (or any other lengthen biased lift) and hold the stretch under load for a couple of seconds and then do your normal lift. You’ll have a great mind muscle connection (and a crazy pump for what its worth)

[@dynaspinner64]

Btw at 15:21 where you said that phrase of a metric becoming a goal ceases to be a good measure is called Goodahart's Law.

[@Mark-bj9gt]

This is the best video i've seen on lifting in a long time. So much valuable information

[@BasementBodybuilding]

Glad you enjoyed

[@fivespace666]

amazing video Mr. basement

[@ketetefid1825]

Great wisdom can be observed in your speech.

[@ParvParashar]

Absolutely great video as always. Thanks for sharing your wisdom and perspective! Your experience and knowledge are very important and valuable to us. Highly appreciate the amazing work. Truly outstanding! 🙏

[@smmmma]

hey basement great vid one question: what kind of gains are you leaving on the table every time one of your airpods falls out?

[@catmansion]

The bit about Progressive Overload → Hypertrophy being backwards (reverse causality) was incredibly perceptive. Clarifies something that was a bit muddy for me, so thank you.

[@MohamedNaas2005]

I Hope one day I'll be huge just like you currently T 130lbs with 11in arms at 5'7.5

[@BasementBodybuilding]

Go for it man, set some proper bulking weight gain targets, train hard and keep learning as you go

[@MohamedNaas2005]

@poeguy007. lol😂😂

[@Suptski]

I believe in you man. Love the innovation with doing dips on parallel pullup handles. Some effort right there. Just put on some weight at a steady rate and don't lose sight of who you are and what you want out of lifting.

[@doubtingthomas9117]

@poeguy007.non-negotiable 👍🏻😉

[@paulvelasquez4752]

The pump is good in the sense that it gives you your next target for growth 😅 for example if my arms are 16 in pumped then my next goal is to get them to 16 in cold 🧐

[@nmnate]

I think that's a good reason to like a pump. It can be pretty motivating. Like... holy cow, that's what 16.5"+ arms look like. (yes please) 😁

[@emZee1994]

Wow this was actually brilliant advice. Most "top 10" type videos are so cookie cutter and don't have any new information. Bravo

[@BasementBodybuilding]

I can’t stand cookie cutter stuff lol you won’t see that here. Thanks brotha!

[@pithyginger6371]

Just discovered your channel, and I love it. I like a preacher curl as well, but on the contrary, I think I feel a decent mind muscle connection on the preacher curl as opposed to something like an incline curl. I definitely understand that it is overrated though.

[@ethan-sq6zv]

I like you cuz you stick to your views even if people you respect downplay the point you made

[@bigpicturegains]

Have to say I disagree about the mind muscle connection importance. Every time I end up mastering the connection and keep it through hard sets I see great progress. Problem in my opinion is if you don’t learn the skill of maintaining that connection while also training with appropriate proximity to failure. Some people never train that connection to stay while upping intensity, that’s where things can go wrong.

[@TypicallyUniqueOfficial]

This is a great video!

[@4ru-brawlstars111]

11:06 freeeeeee birrrrd yeahhh

[@FriedZime]

Many good points! As I see it, however, setting strength goals for all your lifts is fine, if training for hypertrophy. The crucial thing is to increase in strength while NOT sacrificing hypertrophy form, rom etc. This is IN PRACTISE harder for the big compunds lifts (where it is easier to cheat) and easier for isolation lifts (like the preacher curl). But as long as you are committed to your form being good, filming yourself etc, then I don't see the problem.

[@mathushanthravichandren7904]

never change man. commenting for algo

[@zachnunya8749]

Just measured my good arm for the first time in awhile. Came in at 16.5 cold. Maybe 18 inch pumped is actually doable for me some day. (Must say I am thoroughly bulked right now)

[@qalih]

Agree with much of this but the mind muscle thing is the number1 thing thats got me targeting the correct muscles not just moving the weight from point at to point b which has been the power lifting and strong lifts and starting strength arguments which never worked for me anyway. Also I've had the best shoulder growth from 35-45 rep drop sets, massive pumps and best growth I've had of any muscle group. Maybe this need caveating that you got best growth _in an advanced stage_ ....

[@Louziaa]

we will finally see what your physique actually looks like yaay! also when is episode 1 of the 18 inch arms series gonna drop? and is it gonna be about this week's training? of which did you maybe already start filming its bic and tris for the first push and pull seshs? also was nice seeing the 7th rep on preachers with 95lbs yay! i really want to do them but really afraid of going all the way down and then having a tendon strain and hence biceps training will be off for the rest of my life... and i like to do my bicep training in the 5-12 rep range... that's why i avoid them all together as not going all the way down means im avoiding the most stimulative part of the lift.. what would you have to say? and why aren't you afraid of getting one?

[@BasementBodybuilding]

Hell yeah! So as of now the plan is to film every set of arm training each week and do a voiceover of that. First episode is likely to be Saturday morning

[@Louziaa]

Nice! but what do you have on having a bicep tendon strain from preachers?@@BasementBodybuilding

[@Ultradude604]

My opinion. Isolation or accessories by itself nets you minimal. Squats, deadlifts, OHP... Compound movements by themselves net you not the max gains, but pretty good gains. Compound movements and Isolations. Only then the isolations make you maximal gains. Everyone who's done heavy squats can attest it make you gains everywhere. I know Basement Bodybuilding says the deadlift does okay growing the hammies and traps. He's silent on the back development with the deadlift. My experience is the deadlift really grows the back. Hypertrophy.

[@angrygoldfish]

I'd like to see what you'd do if you stopped making strength progress on your arm work. I don't actually want you to stop progressing. I'm not some sadist. XD But you recently made a video where you said that each week in many of your lifts you'll add a rep to each set. I'd like to see what your approach would be if that slowed down and adding volume wasn't feasible because of time constraints or total recovery demands. Also, I like to use strength as a means of progression. But like you said, I do that with lifts that target the muscles really well, not just ones that allow me to move maximum loads. RDL with good stretch, heel elevated SSB squat, forward leaning dip with soft lockout to keep the tension on the chest, etc. And I try to make sure that, if I saw progression, has my form deviated? If I'm still getting a good stretch and I'm still using good ROM and tempo, I feel confident that I've gained some muscle. I measure my arms every few months, but I never understood why measurements would help until you posted your video about using the arm measurements as proxy for everything else. If all I could measure was arms, what good is measuring? But your video made sense so I'm gonna keep aiming for 16" arms and beyond.

[@JorPanzer]

finally 1080p gainz

[@MohamedNaas2005]

Hey ,Mr. Basement you say that super stable exercises are best for hypertrophy but due to my equipment constraints for legs I only have access to Front squat Variations and split squat Variations and Pendulum sissy squats due you think that I will have to compensate by adding more volume and or relative intensity to make up for it ? Generally this has been a concept that I have been questioning

[@markotukja3991]

As a beginner/intermediate, i used to have a small garage setup with only a rack and weights, and i ended up getting hurt. Maybe i was just unlucky or training wrong, but i recently got a gym membership, and machines both didn't hurt, and also helped me grow, even with lower volume. Sorry if i am not of real help, all i can do is share my personal experience. I wish for good gains for you!

[@Louziaa]

i grew my legs pretty well from training high bar squats with a close stance and exagerated forward knee travel by increasing my 6-8 rep max working sets like 2x/week with 2-3 sets per workout.

[@CalicoRiot]

What do you think about programming as far as how many muscle groups to include in your week vs how many should be left on the back burner in order to get the most out of the exercises that are getting pushed hard?

[@Thad91]

Can you make a video about when to stop bulking? I read alot on internet you should stop when ur 20/25% BF. Because after that you make less musche growth?

[@edtheangler4930]

>fast rep, slow negative >progressive overload >pristine form >s***load of calories >red meat >sleep >self hatred

[@Jdm5299]

Try experimenting with static holds, i trained them for my arms for one month and they blew up by half an inch.

[@BasementBodybuilding]

Wow, that’s surprising, and great progress. What were you doing for position/lifts with these static holds?

[@shovelest6861]

@@BasementBodybuilding My bicep grew most than ever in years of lifting when i did chin ups 3times a week just 3 setsof 10-30 reps AND started practicing the one arm chin up with a hammer grip every other time i did chin ups, my old elbow injury came back because of this tho and never got a full clean rep with one arm but i did static holds just hanging with my arm in a 45 degree angle and letting it straighten it was more effective that any numbbell or barbell routine or pump ever almost like a squat for your bicep

[@shovelest6861]

and yes i used to do those 3-5 reps 3-5 sets fullbodyworkouts never got a significant pump (except my lower back) and got the best results in growth plus strength

[@RobertKorzeniowski830]

l emulate a preacher on an inclined bench with a cable pull it is very good

[@BasementBodybuilding]

Glad it’s working! A dumbbell will match the resistance profile of a standard preacher if you ever want to try that as well, I’d suggest it

[@lordfatner]

Goodhart's law: "When a measure becomes a target, it ceases to be a good measure"

[@zizoworkout]

Could you give me some tips on preacher curls on the best rep range to do it? I'm scared to do preacher curls because I've seen bicep tears from it so I'm unsure. Would faceaway cable curls be a better alternative than preacher curls?

[@RobertKorzeniowski830]

do it with cable station It is impossible to tear your bicep with cables it give equal load on entire movement path

[@sofuckinbrutal]

zizocalisthenics ,you can do spider curls instead. Biceps tears occur only ,when you have severe tendonitis ,overextend elbows and use jerk from bottom technique.

[@Timetoreflect-z6y]

Good video

[@BasementBodybuilding]

Thanks man

[@ourclarioncall]

Yeah , not too sure about the mind muscle connection or feeling any contraction My dad never lifted a weight and had an impressive set of biceps and triceps . Just from Manuel labour , eating meat , drinking milk, getting decent sleep through most of the week

[@bce6936]

impressive progression baseman! how important (in percentage wise or other way) do you think compounds and compound strength were for your arm progression?

[@BasementBodybuilding]

Thanks man! Compounds (where they are the prime mover) pretty much did nothing for my arms, they have really only responded to direct work. Something like a JM press is a compound lift where the triceps are the prime mover, which has done wonders for my triceps, but it’s more the fact that the triceps are a prime mover than it is that it’s a compound lift.

[@JornGuardian]

How would you suggest a beginner to train if when they start they are very weak (for example can only bench the bar for 5 reps)? Would you say to steer clear of doing 5 reps or less?

[@KurokamiNajimi]

I’m not sure how important stability really is. Obviously you can’t be flying all over the place but no lift we’re doing is like that. But rings and dumbbells shouldn’t be that effective in this case The other interesting thing about rings is they use much less weight. In theory meaning less muscle recruitment compared to a conventional variation of the ring exercise. Not to be confused with the difference between more weight based on technique/tempo vs the exercise itself

[@ShaunSilk-ew7cy]

Mind of matter works!

[@joshjones3105]

How do you feel about adding volume in periods of specializing muscle groups? If I’m only blasting a couple muscle in a short amount time

[@deeplifefitness]

Just copy Alpha destiny home gym setup your video quality will 10x brother. Love your content . Pure knowledge for natties

[@jonsmith5847]

You aren't trying hard enough if your ear bud doesn't fall out. 😎💪

[@BasementBodybuilding]

Good eye, yes this is 100% accurate

[@Master_T_hyperplasia_papya]

HEY can you do a forearm shot on every video?

[@BasementBodybuilding]

Wouldn’t fit on the screen I don’t think

[@Oumajiii]

My left bicep is .4 inches bigger than my right, before anyone comments the obvious I'm right handed 😂 Does this actually matter or should I start prioritising the right?

[@BasementBodybuilding]

Nope you’re good I’m in the exact same boat lmao it’s odd. May even out over time, maybe not. Shouldn’t really affect much other than appearance

[@lostballoons]

if your airpods don't get forcefully ejected from your ears, did you really push your set hard enough?

[@BasementBodybuilding]

Hell no!

[@zracklfr1334]

i notice in a lot of your clips, your headphones keep falling out which could distract you during sets, maybe invest in some over ear headphones, or perhaps a small bluetooth speaker?

[@yagonagos]

more like based bodybuilding. subbed

[@deusvult333]

The part about not caring about strength goals I think will be very confusing for newer lifters. You cannot get bigger if you don't actually lift heavier. You cannot just plateau and do the same bench press for 6 months and expect chest growth. It won't happen. This ultra "muscle mass" approach is a little cringe. I bet most people that go to the gym want to be stronger as well. Imagine looking all jacked and be weak af.

[@BasementBodybuilding]

That’s what measurement goals are for. If someone is chasing size, they’re going to be incentivized to do hard sets and maximize mechanical tension, which will of course get them bigger, so that will get them stronger, and they’ll either add reps or add weight because of that size increase. You say imagine looking jacked and being weak, but if it’s not possible why worry about it! I do get what you’re saying though, I think beginners need to understand the concept of progression - I’m a pretty big advocate of double progression and have talked about it quite a bit on the channel.

[@deusvult333]

If by double progression you mean going with a certain weight for let's say 6-10 reps and when you reach 10 reps, you increase weight, yes. Sorry, I watch several channels and some people use the terms for different things, but this seems to be the best way@@BasementBodybuilding

[@BasementBodybuilding]

All good - yes double progression technically means progressing 2 variables simultaneously, and doing with with reps and weight is by far the most common and most practical method

[@Louziaa]

i really want to do preacher curls but really afraid of going all the way down and then having a tendon strain and hence biceps training will be off for the rest of my life... and i like to do my bicep training in the 5-12 rep range... that's why i avoid them all together as not going all the way down means im avoiding the most stimulative part of the lift.. what would you have to say? and why aren't you afraid of getting one?

[@mattallthat]

Don't go all the way down. Tendon strains are rare if you control what you are doing and not rushing progression

[@Louziaa]

are you sure? i am happy to control the negative, have all my upper arm on the bench and not cheat my technique but is going alllll the way down once all those are met fine? training in the 5-8 rep range...@@mattallthat

[@mattallthat]

Preacher curls are not inherently dangerous. Bump your reps to 12-15 until you feel confident to go heavier . No need to fully lock out at the bottom either.

[@Louziaa]

ok!@@mattallthat

[@PenumbraDweller]

hey man, does form dictate failure? Or do you chase proximity to failure by any means?

[@BasementBodybuilding]

Lift dependent - some lifts you’re good to train to technique failure, some you probably want to go beyond failure, as long as it’s productive and safe

[@PenumbraDweller]

where do curls and overhead tricep extensions fall in those categories?@@BasementBodybuilding

[@the.natural.guy.]

​@yorukag3608 Arms to failure bro, smash those isolations

[@GuaridoNutri]

i wouldnt say huge but the tips are invaluable, thanks!

[@BasementBodybuilding]

Little bit of humor mixed in the title, but thanks man

[@thecompleteartform]

Those AirPods are terrible. I bought three versions like an idiot and the old ones are by far the best.

[@BasementBodybuilding]

I’ve got the old ones, they just fall out when I start shaking towards the end of the set lmao

[@hotdogint]

9:09 "I dont feel my back working... that's not what matters, you have to worry about execution. That will always override the mind muscle connection". This is a contradiction. Execute the lift properly and you will feel proper tension in the right area. Back is tricky, but one has to manipulate bar path and technique to get it right. For back, it's less so about the squeeze and more about finding tension while in motion.

[@soonahero]

I really hope you revisit this video in the future, maybe a year after you get 18 inch arms I disagreed with 99% of this video

[@Nostalgiaforinfi]

Why

[@BasementBodybuilding]

I probably will, and my mind will probably change on some things as I grow. But as of now this is what’s been working for myself and clients in a similar position

[@baronmeduse]

Everyone on YT who says 'Smith machine JM Press' and does it is not doing a JM Press. It's ridiculous really. How can an exercise requiring an eccentric in a curved path (a skull crusher ) and then a press-out be performed on a plane which is entirely vertical? It can't! Every single person doing these is hugely employing their shoulders in the movement to the point where it is no longer a JM Press, but a CG bench press. at 5:15 you are doing a close-grip bench, evidenced by the motion of your humerus. In the grand scheme of things we could say 'who cares, so long as there are results?' Fair enough, but it isn't a JM Press. Also progressive overload still happens on isolation lifts. If the increment on a deadlift is 5lbs/2.5kg the corresponding overload, over time, on a preacher curl might be 0.5kg. Clearly you must have worked up in some progressive loading way to the 3 plates either side you're using in the video? And is it going to stay at 3 plates forever? Or is it going to progressively rise? You won't keep making gains for the next year if it doesn't. It's fair to say loading isn't the only factor, but to claim it isn't a key factor is just silly. If you say you make hypertrophy gains then are able to lift more load (what else can 'the other way around' mean) it would be very difficult to to work out where the causation is!

[@BasementBodybuilding]

I think you’re conflating a JM press with an extension. A JM press is a hybrid lift. A close grip bench would require my forearms to stay vertical, and an extension would require my upper arm to stay vertical. This is a combination of the two

[@baronmeduse]

@@BasementBodybuilding I'm not conflating them, you'll note I said 'press-out' which doesn't occur in an extension. I learned JM back in 2000 and from the source. However, you do it your way if you get results.

[@JamesPetroff]

It is so funny that a lot of what you say is CONTRARY to conventional wisdom (which has kept people small). For instance, 1. Only free weights work, 2. All you need to build arms is powerlifts, 3. Focus on the mind-muscle connection with strict form ... 😂😂😂😂😂😂

[@victorbigstone8178]

👍👍👍

[@JosephFerrare]

I thought Arnold said it’s all about the pump, and he a bigger than u fam

[@DYELGAINZ]

He's also a roider 😂

[@Dannyj556]

Please don’t make a road to 18 inch arms, that typa content is so over saturated

[@kemptonbryan]

You’re channel has ads for Tonal. Beware 🚨

[@stevemann1299]

I wouldnt say you are huge. You are pretty big like they were in the 1940s. Huge is a 245lbs roid monster.

[@freakied0550]

spoiler alert: . . . . . . . . . . he took 7 creatines

[@BasementBodybuilding]

There goes my natty card…

[@MohamedNaas2005]

Second

[@knightveg]

jeez Louise, how many more videos is there for bad advice for natural bodybuilders 1) if you are very skinny, doesn't matter if you're a beginner or been training for a long time only do squats deadlifts bench press and overhead press and one isolation exercise for the bicep and tricep for a whole year, mix the sets and reps each month but slowly add more weight to your lifts each training session eat minimum of 200 g of protein each day, eating over 4000 calories minimum a day after a year split your workouts upper and lower body with more isolation exercises but keeping a compound exercise, sets for compound exercise 5 and reps 6-8, isolation exercises 2 sets 8 and 12 reps lower protein 1 gram of protein per body weight, just 250 calories over your maintenance level then after a year training like that, you go for a cut or go for a bro split

[@titomaximus1377]

🤡

[@JNeathawk]

en.wikipedia.org/wiki/Goodhart%27s_law

[@StrapOnDestiny]

7 NON-NEGOTIABLES!

[@Billy_MacBilly]

Nice video

[@BasementBodybuilding]

Thanks