Who's going to try this?

@erinsullivan7015

Ай бұрын

Hey alpha, recommendations for shoulders? I broke it a year ago and it’s still not 100 percent

@mange12345

Ай бұрын

Me

@cb5767

Ай бұрын

Yes but when do I inject tren

@RaymondAnthony813

Ай бұрын

🦾

@Garib_Man

Ай бұрын

I am already doing it 😊

he didn't sell anything

@trashpandaY2K

Ай бұрын

He could've gotten gym equipment sponsors, maybe its the next move. You can't buy or sell the work you put in, thats for sure 💪

- 0:00💪 The key to arm growth involves targeting both biceps and triceps with four exercises. - 1:04🏋‍♂ Start with straight bar curls, emphasizing the negative motion to failure for four sets. - 2:54🔥 Second exercise: dumbbell curls with rotation, focusing on controlled negatives, four sets to failure. - 4:35💪 Transition to triceps with rope pushdowns, leaning forward for greater tension, four sets to failure. - 7:46💥 Final tricep exercise: overhead extensions with the rope, emphasizing the negative, four sets to failure. - 9:04📈 This comprehensive workout, done twice a week, led to half-inch arm growth in 30 days, emphasizing form and controlled motion.

No ads? Great 👍

Did you notice how flat his back is on the rope pull down? Very important! On the dumbbell curls, try to tweak your pinky more toward your nose at the very top of the pull, then the slow retraction. On the rope pole, hands together helps protect the shoulders from injury. I will be doing these exercises after my left arm surgery which hopefully will correct severe Carpal Tunnel and severe Cupital Tunnel Syndrome and the atrophy is not totally permanent.

@the_blackness

Ай бұрын

notice deez bro

@knowwhatimsaiyan6224

Ай бұрын

@@the_blackness😂😂

Loved this, keep making more workout videos Alpha😁

Great tips for sure. I seen a video of Arnold Schwarzenegger discussing this as well. Instead of ripping through the exercise, instead slow it down and focus on the muscle. Would love to see a video on back exercise. I have struggled with lower back issues and neck issues from a terrible car accident and would love to increase my back strength.

This is a great quality video man well done and thank you!

Hi Aaron, this was a great video and I enjoyed it! I was wondering if you could do more videos like this in time? Thanks again and I look forward to seeing your future videos.

when you hit the plateau, spam them daily with good form. worked for me. as long as they are not sore, spam them. delts too. Also, change the order of your exercises.

@dl9120

Ай бұрын

this is terrible advice

Sir, thanks a lot for sharing this technique! it looks awesome! I will use it for sure Thanks and blessings

Needed this

Have been doing this, but I guess this video will help me doing these more effectively!

Mr. Jeff Cavalier told this way before 🙂 I know these 😅

I have to try that out, thanks, Aaron

Thanks, man. I've been looking to boost my arm game 💪🏼.

Wanking…my right tricep was my most defined muscle in my teen years :D

@IamMrTs

Ай бұрын

😂🤣

@cwrichardson3

Ай бұрын

Why??? You should switch up and call the other... the stranger

@IamMrTs

Ай бұрын

@@cwrichardson3 shtt🤣🤣🤣u tooo!???

@coolchannelize15

Ай бұрын

Bruh 💀

Take a shot when Alpha m says “here’s the deal” 😂

Thats good Alpha M, yes, weight training will keep us looking great in our later years. Keep at it!

There wasn’t a ridiculous infomercial in this video, how refreshing

4:27 the goat all men need 🐐 putting in that work getting them bi’s strong 💪

@0.26 what about the brachialis? Why don't you mention that? I've said it before and I say it again triceps makes up 2/3 of the arm is in a stretched position, but you bend youre arm that's when youre flexors come to life ( biceps and brachialis). Actually when you bend youre arm its 55% triceps, 30% biceps and 15% brachialis. Many people think that biceps and brachialis are the same, this is not true, they are both flexors, but different muscle group. so actually the upper arm has not 2 but 3 muscle groups and, if you really want broad muscular arms, then you want to isolate all 3 of them. Edit: I am an amateur bodybuilder who works out for over 16 years now

@bsumm1473

Ай бұрын

Agreed, I learned about brachial a couple years ago and started working it. It grew super quick which is awesome.

@robertvondarth1730

Ай бұрын

Incline bench hammer curls

Bro Your voice, Your Face, Your Body, Your Confidence and most importantly You, You're Badass by birth ❤💯🔥

Awesome!

Aaron, a nice variation on the dumbbell curls is to do them on an incline bench and at top, palms toward face, rotate so hammer curling past legs, and continue to rotate as your hands go behind you so that at the bottom, palms are facing back. Another key to hypertrophy is time under tension, so when doing alternating dumbbell curls, hold the dumbbells in the top position so the nonworking arm is curled instead of hanging. Ideal set time for T.U.T. is 40 secs or more. - Great Vid. Branching out a touch. (And maybe getting back to your roots a bit, Gym Guy.)

Thank you.

Yeah I'll try it

Nice work

Great video! Ain't it bad tho to move your back when curling?

Upper arms lookin good, Alpha m.

@kijou6925

Ай бұрын

What do you mean by upper lol,how arms can not be upper

Lookin good alpha! How big are those gunz 🔫 if you don't mind me asking?

Im doing this right now and DAMN you can really feel it

Dooooope !!!

What can i use as a substitute for the cable machine?

Got the 4 sets. But what are the weights for biceps and triceps?

Yeah that'll work 👍

I can't remember the last time seeing Alpha do a exercise video.

The negatives time under tension makes sense

Gotta try these. Its all in the hips😊

Best analogy I have is. Have you ever been in a tug of war. Which harder. Keeping from being pulled over the line or pulling the other team over the line. That is why eccentric or negative is most important. I refer to it as the growth move of any exercise.

Stay Hard All tge Time Kings🙌💪🙏🤝

I wonder if this works with calves?

Sounds like Alpha finally found Ryan Humiston!

I don't have a tricep pulldown machine but I do have resistance bands. Is that goin to work? Help me right now!! asap!

@dl9120

Ай бұрын

yes those are fine and arguably have a better resistance profile that compliments the triceps length-tension relationship

I feel I had a workout just by watching. I would die by the second rep

What tank top is that?

17.5 inch arms here 💪🏾🤓 Bicep: -Pinwheel curls 8-12 reps -Preacher curls (prioritise) 8-12 reps -Bayesian curls 12-15 reps Tricep: -Single arm cable Triceps pushdown 10-12 reps -Single arm cable Overhead tricep extension (prioritise) 10-12 reps Full range of motion even for preacher curls but don't ego lift. Eccentric must be controlled and be minimum twice as long as Concentric. Remember to eat a calorie surplus and sleep well for best gains. Also train arms minimum twice a week best early on in the workout so your fresh and not tired...Good luck brothers ❤

6:34 this is how you really get huge biceps

Can you apply this negative workout style to chest? I’m 40 and chest is starting to look bad

@skyranger187

Ай бұрын

Yes

@Lildoucheboy

Ай бұрын

You can do to every muscle like this

Also known as time under tension.

This negative control reps is what Mike mentzer preach about.

Damn, I wish I could afford Alpha's home gym lol

@eskee1

Ай бұрын

Its stolen truss

@social3ngin33rin

Ай бұрын

lol buying off random sellers on social media?

What if you don’t have access to ropes?

No sponsoring. Awesome

Thumbnail Before pic: elbow turned out After pic: elbow turned in. Just saying

I would think with 60 seconds of rest. The rep count would drop significantly at the 3rd or 4th set.

Thanks Alpha, now there’ll be a bunch of teenagers in the squat rack pumping up their guns for Chad’s awesome pool party.

@kylehackett162

Ай бұрын

Especially at Planet Fitness when teens can go for free, coming this Summer.

Back and shoulders gives the V. Do your pull ups and overhead presses bois

👊👊👊👊👊💪

First non sponsered video in years

Calisthenics Is The Best Foundation In My Humble Opiñion

The 2 most basic exercises for bis and tris. No dips/chin-ups which actually get your arms strong

Dr. Mike? Your presence is required.

@dl9120

Ай бұрын

dr mike is a clown

BUT ALPHA, YOU DIDN'T TRY TO SELL US ANYTHING IN THIS VID BRO!!! YOU GOOD??? lol jk. great video man. awesome to see a video like this from you like the old days.

Go watch videos by Mike Mentzer and Dorian Yates…HIGH INTENSITY TRAINING.

After that go swimming 2 times per week, yep just swimming for an hour or something

Should you take me there for a video together??day 1 of meet alpha

After the first 4 you should be done for the day

Need something to add a half inch somewhere else... whatca got? LOL

This guy has a video of 3 things guys shouldn’t wear and one of them was a tank top saying that it makes you look a certain way and blah blah blah and yet here he is doing the one thing he tells men of what not to do/wear in another video 🤭

You’re standing in 2 different postures and flexing in the after pic with a locked out arm

PED’s 💊💪

Golpe

Can’t believe people still watch his videos. Last time I watched him was in high school

@robertvondarth1730

Ай бұрын

And yet here you are.

@optimalmen

Ай бұрын

@@robertvondarth1730 I know, feel like such a dork

This channel when it started used to be all about advice. Now it’s only about promoting products disguised as advice. The format: hey guys make *enter any affliction here* better! All you need to do is this and use *insert the product you’re promoting here*. I’m actually shocked this is the first video I’ve seen where he doesn’t do this.

Hung steed

It’s so painful to even watch 😭😭

Didn’t you do bodybuilding in your younger years? Shouldnt u know all this already? If u use 2 ropes on tris u get more rom than just on 1 rope

BS Clickbait

"push past my genetic potential"? yeah you gotta go bro. so cringe

First

Why are you shouting? 😂Buy yourself a microphone for recording

I’m confused…you literally just showed how these basic exercises are supposed to be done. Nothing different or special

Oh you're still around? Doing the same shtick?

Dude is like 50 years old acting 20. Go throw baseball with the kids or something lol. wtf

Hellooo from Gatlinburg TN Smoky Mountains Park...I've lost 110 lbs and need to lose 25 more ..love this!! Come say hi on my KZread channel Alpha!🙏💪🌄🐻🏞️

You’re 5’ 5” tall…..how about trying to gain some height! 🤣