18 inch fatceps lol. Zero shape on those arms.

@David1807m

22 күн бұрын

Said the dyel

@user-gt5sz5xs2e

22 күн бұрын

Pin of shame. Do you know how disrespectul it is to call someone who is trying to improve the natursl community this is. Plus he's trying super hard and you drop shit like this 😂😂😂

@brandonpolk906

22 күн бұрын

He’s preacher curling over 100 lbs for reps lol, looks better than shredded brah 160 lb pencilnecks

@stevemann1299

20 күн бұрын

18 inch even with 24% bodyfat is impressive. People don't realize had steroids and all this GH crap never been created. 18 inch arms at 15% bodyfat is actually the bench mark. Not 21 or 22 inch drug arms. The guys doing great.

@brianbadonde8700

19 күн бұрын

How big are your little noodle arms

Big Arms Are The Best Sign of someone that lifts , smol arms are not allowed and not tolerated in the society of Lifting

@BasementBodybuilding

23 күн бұрын

Anyone with less than 18” arms has been blocked from this channel until they get 18” arms. Zero tolerance here.

@howjackedcaniget

23 күн бұрын

@@BasementBodybuilding So, you as well? Nobody's allowed on this channel! 😎

@soonahero

23 күн бұрын

@@BasementBodybuildingresulting in 0 members blocked. We are all huge

@BasementBodybuilding

23 күн бұрын

@@howjackedcaniget yeah that annoying little pop up comes up when I try to watch my content. If you’ve ever used KZread without being signed in and you try to watch something with swear words and what not it says you must be 18+, but I changed it to 18” so hopefully that helps

@stephenmentze1579

23 күн бұрын

Smol😂😂😂

Great content. I'm chasing those bigger arms too. 💪

8:51 is actually hilarious i died when he said that

@BasementBodybuilding

23 күн бұрын

Couldn’t understand the foreign concept at first

Gotta love this series man, keep it up

12:00 thank you for answering my question, means a ton. Although, ironically enough, I'm one of the few people that follow a structured program and track all my lifts each session. So people sometimes come to me for advice and i end up pointing them to your channel and the channels of other natural lifters.

@idihcerebe

20 күн бұрын

Yap 🥱

I'm self-programming right now and I naturally gravitated toward minimal lower maximal upper training. I really like it so far.

Yeah man, waiting your new program. Hopefully you'll launch an arms specialized training program. 9:00 doing recomp at 20% plus minus bf now.

I think shortened biased lifts are great as a warm-up and can offer unique pre-fatigue benefits, like performing even just 1-2 sets of hammer curls before preachers, or pushdowns before extensions. However, I’m open to the idea that exercises with a resistance profile to maximally grow from should probably be trained with a maximal stimulus early on. A good solution to prevent tendon and joint overuse has been Myo reps for me.

For forearms: Brachioradialis/that part above the elbow that ties into the brachialis to the wrist: Reverse curls with straps: training grip and brachioradialis at the same time makes no sense so take grip out. Any reverse curl is good, cable, ez curl, preacher. Preacher cable is my favorite. Neutral grip pullups: just like hammer curls but I think the leverages are better. Hammer curls: also hits the brachialis and biceps a lot Extensors: Grip training in general, specifically crushing strength Wrist extension with cables, DB extensions have extremely poor leverages. Also you can do a wrist roller which is lots of extension with constant tension Flexors: all types of wrist curling, grip training in general, and fat implements on any lift. There are also a few different muscles underneath others, mostly extension muscles. there is a prominent muscle beside the brachioradialis (called extensor radialis) that is important to train that can be hit with weighted pronation and a wrist extension (maybe technically abduction?) with a neutral position. Everyone should be doing direct forearm work, it can only enhance a physique (Gunnar Rosbo, Casey Viator, Phil Heath, Roelly winklaar, Dorian yates)

I think the best approach is going through phases of emphasizing different resistance curves because even with full rom on lengthened biased there’s always a ton of extra stimulus you can get from less lengthened-mid. Just think about the weight difference between camber bar or any type of deep stretch press vs straight bar vs 2 inches above straight bar

I've been doing dip and pushup based chest work, and my triceps have blown up.

Please create playlist- in chronological order.

Do you think a reasonable solution for the region hypertrophy issue is to do at least one set of, say bicep curls, beyond failure, where once you reach failure on the lengthened, full ROM, you cheat it up and then do partials towards the top?

3:16 : radio-brachialis 📻 🎶 😂

Is there a video on programs you posted recently?

definitely agree on the minimalist approach to leg training. not that training legs is bad but it is overdone to such an extent that it becomes disproportionate and overpowering. For a time I did train my legs strictly with weights but I found I lost a lot of mobility. I still like utilising trap bar deadlifts, kneeling hamstring curls and horizontal calf raises but those exercises help me with boxing and trail running.

@BasementBodybuilding

23 күн бұрын

I can’t remember who it was but someone said that people train legs because they feel more noble, not because they care more about big legs lmao Now that I think of it I’m pretty sure SSD Abel was the one that said it

@zerrodefex

23 күн бұрын

I feel like it's a holdover from powerlifting dominating KZread fitness and everyone thinking "you must be able to squat X and deadlift Y weight" that pushes an overemphasis on legs. You still don't want to be "that guy who skips leg day" though, I saw one recently with an upper body way bigger than mine but his chicken legs made my legs look big even though I hardly train them.

@BigV24

23 күн бұрын

@@zerrodefex that's fair, I do agree with Landon that the classic physiques from the Silver era is a good compromise.

@IvanM272

23 күн бұрын

@@zerrodefexthe funny part is that deadlifts and squat only does not guarantee big legs, even with heavyweights. Johnnie Jackson had “small legs” compared to his opposition when he switched to bodybuilding. I’m pretty sure he said he had work to do on leg presses and leg extensions. I don’t think someone on their right mind would say that Johnnie Jackson didn’t applied enough progressive overload.

Slightly weird but real-life example of when you may want to cut the stretch out of a movement (a bit different to shortened/lengthened-bias strength curves, but related), I've been using a flye machine for reverse flyes not in the deepest setting in order to activate more side delt. That might seem like a weird flex, I'm not recommending to anyone else necessarily but I was supersetting with Hammer Strength DLift RDLs and Chest Flyes, & I don't really like spamming lateral raises (and I do them one arm at a time, so time-consuming). Actually the DLift itself is another example of a lift where you might often choose to cut the ROM (indeed it usually has plates set to do just that at my current gym), as the machine arcs your hands forwards and then (if you're above circa 5'9" anyway) back towards the lockout, so cutting out stretch makes it a bit less weird and somewhat closer to a car dealift or double-landmine - again I am not recommending that machine for hypertrophy necessarily, but you get the point.

Regarding Bodyfat: Over the years I've completely stepped away from weighing myself all the time. I just use the Navy formula. It's weight agnostic so it's relatively reliable and precise enough.

Any reason why you're not isolating your brachialis while trying to achieve max arm size ? or do you consider hammer curls or even reverse curls as forearm work and not show it

What do you think about Menno Henselmans new claim that CNS fatigue doesn't really exist in lifting for hypertrophy and what most people refer to as CNS fatigue, is in reality only mental fatigue?

I think for shortened biased lifts there's also the benefit of them being easier to recover from so if you do want to increase volume or frequency then you can kind of "sandwich" them in between your heavy hitting lengthened work.

@BasementBodybuilding

23 күн бұрын

Excellent point, admittedly recovery is something I tend to forget about since I usually don’t struggle with it for whatever reason (luckily, lol), so kind of a personal “bias” there getting in the way.

I believed in the regional hypertrophy stuff for years as pertaining to specifically lengthed vs shortened exercises, and I was always when I heard researchers only do lengthed exercises and they say apparently that it's inappropriate to say shortened stuff leads to more proximal growth. Turns out, they were right. The lengthed literature, though sometimes shows that the distal area grows more, normally there's more growth everywhere, even the proximal region. If there were a regional hypertrophy benefit though, I don't think it would be worth. I remember there was a study comparing several sets of lengthed + shortened exercises versus only lengthed, and the lengthed only group still grew significantly more, which suggests total under length time matters more than the regional growth from specifically shortened exercises.

I would have to agree with you adding 2 arm days has definitely improved my physique. My legs have been my best body because my short femur so it’s easy to build them up the most I hit them is once a week

@sh6ke228

21 күн бұрын

How did u structure it. I’m thinking to go on a chest biceps, back triceps split, but the chest doesn’t recover as fast as my other muscle groups so I would do chest once a week, and the split would be chest biceps, back triceps, legs shoulders, rest, arm day, back day ,rest

@ThehollyJesus041

21 күн бұрын

@@sh6ke228 my current split is chest,Arms hitting biceps first to prioritize them then back, Shoulders Tuesday, and Wednesday legs

Checked out the Upper Lower on boostcamp, what’s the reasoning behind no side delt work? I was thinking of throwing 2-3 sets of lateral raises to each upper day.

What are your thoughts on PPLA rest repeat ?

When are those new programs dropping bro?

You'll easily hit 19". Biceps look like they're dominating the arm to me. What do you do to target tris? I didnt see any brachialis work either, do you target brachialis?

Looking great, man! In the last video, you talked about intermediate biceps size while sitting at around 20% body fat. But what do you think about bicep size while being lean, somewhere around 10-12%? Any estimates on what you could achieve if you cut down from your current weight?

@rockman7503

21 күн бұрын

Dude is sub 15%

@lechlevi140

19 күн бұрын

@@rockman7503 He said himself that he is around 20% now

@rockman7503

19 күн бұрын

@@lechlevi140 yes, I watched the video. Bro is being humble. At 10% you wouldn't be obsessing over the size, cuz you'd be dick skin cut up.

eventually got headphones sheesh!!

i pr'ed my barbell jm press yesterday 9 reps 10kilos on the bar so much suchfunlify

3:57 What do you think are good leg proportions? I guess it depends on height. Mine are 25inch in circumference at 5' 8" and I look bottom-heavy.

Could you make a form video for preacher curls? Talk about the cues you use, any form tips, why you bounce at the bottom since it is more dangerous and is likely less stimulative than pausing at the bottom. (I also bounce because ooga booga more weight on the bar lol)

@BasementBodybuilding

23 күн бұрын

Funny I was just thinking about making a preacher curl demo video yesterday, I’ll probably end up doing it soon

@robirobi5950

23 күн бұрын

It would make me happy as a horse cock. I wanted to make this request for a very long time but i always forgot :)

@Issvor

23 күн бұрын

​@@BasementBodybuilding That would be cool if you did. Biceps have always been a lagging body part for me and I'd like to focus on the preacher curl, but I don't feel my biceps working with them and feel like I'm spinning my wheels. Tbf, I haven't given them more than a month, so it could be that I just haven't found my groove with them, but 🤷‍♀️

I'm just a dude and I keep wondering why huge jacked guys speak of themselves as having "lacking body parts" and physiques that are not "well rounded". You look totally rounded

@BasementBodybuilding

23 күн бұрын

Thanks man. The reason is because I know the amount of work that’s gone into my traps and delts has been submaximal, so in the last couple years they just haven’t met their potential, I’m not saying they’re small or anything. And to clarify I did say lagging, not lacking which would change the meaning of that phrase a bit

@tv26889

22 күн бұрын

@@BasementBodybuilding your lower body is a kind of skinny

@user-gt5sz5xs2e

22 күн бұрын

Not skinny by any means but underdeveloped. Still strong as fuck tho on squats and deads

@tv26889

22 күн бұрын

@@user-gt5sz5xs2e if someone was strong as fuck on squats and deadlifts they would almost without exception have above average lower body development. the shortest, leanest guy wins a powerlifting competition which means having more muscle in their weight class is paramount to big lifts. I also wont classify as somone as strong on a squat and deadlift until they can high bar squat 500+ and conventinal deadlift 600+

Ur gonna tear your bicep doing preacher curls like that

The best way to tell if someone has tiny arms is if they tell lifters from 12-25% bodyfat that they have fatceps. Im sorry, but 16-19inch “fatceps” are way more impressive than shredded 12inch pea shooters

@Adderup-sx7py

22 күн бұрын

Lol you have no idea what I look like irl. Keep coping bud.

@noboundariesburnhws

22 күн бұрын

@@Adderup-sx7py sorry, 13 inch shredded pea shooters. My bad bro.

@Adderup-sx7py

22 күн бұрын

⁠​⁠​⁠​⁠​⁠@@noboundariesburnhwsYou have no idea what you’re talking about. You’re throwing out ranges like “12-25% bodyfat” and “16-19 inch arms.” You think I would tell someone who’s 12% BF they have fatceps? You think 16 inch arms at 25% BF is impressive? Lmao. That’s like me saying 200-300 pounds and 20-30 inch quads. You just told the world you’re clueless about physiques with this one comment.

@President488

22 күн бұрын

​@@Adderup-sx7py destroyed him with facts and logic

@rockman7503

20 күн бұрын

​@@Adderup-sx7py200-300... lbs bodyweight with 20-30 inch quads? Brother this is EVERYONE.

Has anyone experienced a clicking sensation where the bicep connects to the elbow joint when doing curls? Specifically in the lengthened position, on the side where the short head of the bicep is. Btw, it is not one big "click", but multiple quick small ones. Currently dealing with this and wondering if I should be worried, as it is not painful, but getting progressively "worse". This happens without load as well, and I do high reps, so it is probably not an issue of using too much weight. I'm suspecting something is happening to the tendon. What did you do to fix it? Thanks

@user-us4mc7ej3c

22 күн бұрын

I never heard about that but take it easy, losing a bit of progress in the arms department is much better than a serious injury

I know that recomping at 20% bf is possible but is it worth it? Just want to know if it would be better to do a cut to 15% and then bulk back up slowly.

@nathantaylor7356

22 күн бұрын

I can guarantee you (from personal experience) that if you recomp at 20% for 6 ish months, vs cut for 1 down to 15%, and then bulk up for 5 months, you will see more progress in the 6 months of recomping. If you have more than 6 months, it really doesn't matter which way you go

Any tips overcoming the fear after an injury ? I just got injured as I messed up the landing from the 24 inch box. I'm confident I'll heal quickly but I'm getting worried that I won't be going as hard as possible on leg days or just in general.

@BasementBodybuilding

23 күн бұрын

Hmm this is a tricky one but if I have a useful answer for you I’ll include it next time

@fawwazmohammedsathar

23 күн бұрын

Fear of not reaching your full potential before death .

@robirobi5950

23 күн бұрын

Progressively overload from where you feel safe. May it be in weight, in range of motion or both. And try to find movements that you dont have the same level of fear with and you can stimulate the same thing that you want to train to at least somewhat maintain it until you can fully go back to what you were doing before.

@P.M.O.T

23 күн бұрын

@@BasementBodybuilding I will be waiting!!!

@P.M.O.T

23 күн бұрын

@@robirobi5950 most definitely this seems to be the answer. I'll probably focus on mobility and warm ups before doing anything too

No more airpods falling out😮

@BasementBodybuilding

23 күн бұрын

The end of an era 😢

Lets say theres another version of you that involved a lot of calisthenics/ring movements in their program, would they be bigger or smaller than your current self? Asking because pelican curls look really cool and fun to do but idk if its counter intuitive for a bosybuilder whose goal is arm size to do.

@jandjpt

23 күн бұрын

Dips and push-ups give you huge triceps. Machine based lifting is good and all for isolation, but calisthenics get you jacked.

@user-vt7tn5tn6n

23 күн бұрын

As someone who does mostly ring work myself, they’re an amazing stimulus but have limitations. Pelican curls basically work the same way as an extreme-angle Bayesian curl like BB did in this video, but since the resistance is gravity-based it’s even more lengthened biased. They’re very stable, but take some getting used to and I would suggest starting with a couple of sets of higher-rep ring curls or hammer curls to pre-fatigue the biceps and warm up the tendons and joints. It offers a lot of unique benefits, but I’d still pair it with at least a preacher curl variation on a different day to round out the program. Also, watch Alex Leonidas’s videos on Pelican curls - he performs them with bands and I think that’s a legit way to progress.

@chezzington918

23 күн бұрын

@@user-vt7tn5tn6n Ive tried ring curls and while they do give me a decent pump, they aggravate my wrists quite a bit when i reach the top portion of the lift. I've substituted it with bar curls for now but have any tips on this problem?

@nathantaylor7356

22 күн бұрын

Go watch a few Matt Irving videos. If you still don't have an answer after watching some of his stuff, idk what to tell you.

Do you ever get vascular? Is that a genetic thing or based on body fat only?

I really NEED big arms because i have narrow clavicles and wide hips so theres no hope training shoulders for me

@BasementBodybuilding

23 күн бұрын

Keep in mind that doesn’t change your shoulder muscle bellies, you could still make insane progress there. But big arms are always a good idea lol

@TheFelipe10848

23 күн бұрын

Just don't neglect your back and shouders though, I thought I was destined to look narrow until I trained my shoulders and back seriously, especially shoulders, nothing has improved my physique as fast as shoulder specialization, I never thought I would look wide until I did

@The_Legend715

23 күн бұрын

Can confirm, ironically my side delts and lats are my best body parts but shame they are wasted potential on my frame lucky cbum.

@zerrodefex

23 күн бұрын

My shoulders aren't very wide but I built up my delts anyway, they still look better than having no delts at all. Plus overhead pressing is just plain badass, Superman was always portrayed carrying stuff over his head not benching or doing squats.

@dilbophagginz

23 күн бұрын

Dude that's the exact reason why you should double down on shoulders. Having no muscle there will just make you look narrow-er

How to fix wrist pain in cant curll

@ourclarioncall

21 күн бұрын

Lower the weight , never push past pain , sometime 1 step backwards will equal 2 steps forward Warm up your arms a lot I feel my wrists are a weak area too Do rice bucket training for light resistance and warming up. I use plastic pellets they use to stuff toys instead of rice as it’s more hygienic

I want ti grow my arms, i am pretty confused like, how many exercise/training how many sets, frequency, can you guide me bro??🤔🤔

@ourclarioncall

21 күн бұрын

Keep it simple 1 bicep exercise like Dumbell curls 1 tricep exercise like single arm rope pulldowns 1 side shoulder exercise like Dumbell laterals or cable latersl You could add in more like front and rear shoulder or hammer curls. Yiu could do forearm, wrist , hand stuff . The list is endless . A lot of this youl get from compound exercises like bench press and rows I would start with 3 sets of 10. Try to fail on the last set near the last few reps . You should be trying petty hard to get the last rep or two Do this two or three times a week and rest how you get on Sleep and food are your friends If you don’t see results after 10 weeks , start adding in more sets up to double of what you’re doing in the beginning At that point feel free to pick different exercise for a new stimulus Always warm up a lot I do four warm up sets before my 3 working sets . I start at about 50% of my 1RM and build up to 75% which is about what 3 sets of 10 is

@Mindshift-md9yi

20 күн бұрын

T1 Torso L-Flys (Ext. Rotation) 1x12-15 Bench Press 2x5-8 Weighted Chin Ups 2x5-8 Incline DB Press 2x6-10 Strict Arched Chest to Bar Pull Ups 2x6-10 Cable Flys 2x8-12 CS T-Bar Rows 2x8-12 DB Side Delt Raises 2x8-12 Behind The Neck BB Press 2x6-10 DB Shrugs 2x15-20 Butterfly Reverse 2x12-15 T2 Limbs DB Concentration Curls 2x8-10 Pushdowns V-Grip 2x8-10 Barbell Curls 2x10-12 One Arm DB Overhead Extensions 2x10-12 DB Hammer Curls 1x12-15 Deficit Bulg. Split Squats 2x6-8 Rom. Deadlifts 2x6-8 Machine Hack Squats 2x10-12 Leg Curls 2x10-12 St. Calf Raises 2x12-15 Hanging Leg Raises 2xAmrap T1 Off T2 Off Off Repeat 3-4 Min Rest Time Compounds RIR 1 , rarely 0 (cause fatigue Management and safety) Isolation mostly RIR 0

Preacher curls cause too many biceps tears too much pressure on the insertion into the elbow, not worth it … Much better way to keep constant tension on the bicep

@rockman7503

21 күн бұрын

Start with a weight you can handle. They are a good overall builder.

Anyone have pinched nerve in upper back? I got it couple days ago and can't workout. Any tips guys, to solve the issue faster? Thanks

@ourclarioncall

21 күн бұрын

What exercise caused it?

@wanamaker92

21 күн бұрын

@@ourclarioncall BTN press. One bad move, and I lost balance and filled some pull in the spine. I'm feeling much better after 7 days, but still have some pain.

How to fix wrist pain in cant curl

@TheOutlierToday

7 күн бұрын

Try icing it for 2 days. Do some slight rotations and don't sleep on it

👍

👍👍👍

I dont have anything meaningful to say so Algorithm comment

@BasementBodybuilding

23 күн бұрын

I appreciate the support, it means a lot. Enjoy the knowledge gains 🧠

I do not agree with your last answer. I regularly do 10-15 exercises per session and psychologically it's not that hard. You just need more time overall. Maybe that's just me though

@BasementBodybuilding

23 күн бұрын

Hmm disagreements aren’t allowed on this channel… Lol I would say that’s a fairly unique case, I’ve found the most myself and my clients can handle and still make good progress across the board is about 8, maybe 9 lifts max. If that method of training works/benefits you, stick with it!

@randybowman

23 күн бұрын

I did one of the old York programs with 10 barbell lifts and 7 dumbbell lifts per day, but it was only 1 set per day too. I liked that one though.

Algo

@BasementBodybuilding

23 күн бұрын

Much appreciated brotha

Am I wrong in thinking that if you stripped the fat back, you would be nowhere near 18inch arms cos you look about 25percent body fat and that alone will make bi ceps big regardless

@rockman7503

23 күн бұрын

Clearly you don't have douchette lazer eyes.

@ourclarioncall

21 күн бұрын

Yes . My son has rock solid big calves but still lost about an inch or more when he lost weight . I was really surprised as it was like a baseball bat

@maleficus6186

21 күн бұрын

No way he's 25% he'd be sloppy as shit and flabby

@rockman7503

20 күн бұрын

He is nowhere near 25% Dude is under 15%

@marianwysocki4940

20 күн бұрын

@@rockman7503 no he isn't lol his own estimates of 20-22% are the most accurate

🥇🏆👍🎈🎉🏋️‍♂️🏋️‍♂️

BRACHIORADIALIS DAMMIT! Not radiobrachialis :)

@BasementBodybuilding

23 күн бұрын

This is like the third time I’ve messed this up in a video, I blame whoever taught me that years ago 😂

@louislestner

23 күн бұрын

@@BasementBodybuilding it’s an easy mistake to make. Plus I should shut up with my nerd words as you have bigger arms than me anyway 😔

I don't know if You know this guy who claims he build his physique training Only arms, what u think about Something like that

@BasementBodybuilding

23 күн бұрын

I heard of this recently but can’t remember who it was. Unless you’re forced to do this, I wouldn’t suggest it

@unionfuerza

23 күн бұрын

@@BasementBodybuilding the guy is @Mattirving21

@badersultan752

23 күн бұрын

@mattirving21

Algorithm comment

@BasementBodybuilding

23 күн бұрын

Really appreciate the support

big arms? you will tear it fast on that preacher curl

@BasementBodybuilding

23 күн бұрын

Especially because of all the PEDs I take

@IvanDraco01

23 күн бұрын

Hey Blohi!

@rackpull772

23 күн бұрын

​@@BasementBodybuilding running that B-Bol cycle. Basementbol

You don’t have big arms

@cumquat8320

23 күн бұрын

Shut it tiny

you fake all this muscles are fake get it broski?

@BasementBodybuilding

23 күн бұрын

I know, don’t reveal my secrets please 🙏

@cumquat8320

23 күн бұрын

​@@BasementBodybuilding😭😭🤣

if you want big arms you need to take tren THIS IS THE WAY

@BasementBodybuilding

23 күн бұрын

Absolutely! 💯

@DavidFitnessAdvice

23 күн бұрын

LOL HAHAHAH