Это сделает ваши руки огромными (гарантированно!)

#bodybuilding #sport #motivation #pumping #pumping ********************** Original Video Credit: Ryan Humiston    • This Will Get You MASSIVE ARMS (Guaranteed!)   ********************** As for warming up, I don't have any specific exercises or tips for you. I just try to relax. Those under 30 don't understand this yet, but one day, even they will. If I start with close-grip bench presses, I'll lose my elbows. Luckily for me, most of my favorite and, in my opinion, most beneficial exercises are done on cables. I know it sounds silly, but I'm really glad I made this video because I have a hard time putting together arm workouts. I make so many changes to each exercise that by the end, some of them become unrecognizable. Two sets like this, one like this, three more... you'll see. I start with two sets of 30 partial reps, but with the muscles in a stretched position. As you can see, during the stretch, I don't just relax the biceps; I actively contract them to increase the stretch and fully extend the triceps. This is one of my favorite ways to start a workout. It immediately engages the muscle and also puts a little tension on the elbow, warming up the joint. After all, I'm not young anymore. Next, we move on to triceps extensions, but avoid a common mistake. Perhaps it's in the name—extensions—but many people push the handle away from themselves or down. Instead, focus on contracting the muscles above the elbow. Once you start treating the elbow as a fulcrum and engaging the muscles above it, your triceps will improve. Another important point: I step back to improve the angle for the extension. If you stand too close, it won't work. How you reach failure is also important. Don't just push the weight down to complete the rep. Forget about reps. It's better to reach failure during the negative phase, lower the weight slightly, and call it a day. Hey, look, we haven't even gotten anywhere yet, and I've already done 100 reps. I sometimes get asked, which is better: increasing weight or increasing sets? Great question. There's a good meta-analysis on the topic. You might want to check it out if you're as frustrated as I am. In my opinion, it's always better to increase sets rather than weight. Especially when it comes to arms. When people start chasing heavy weights, most people's technique suffers. I especially love it when people do overhead extensions like this. Oddly enough, this might work for those with good arm genetics, but it might not work for you. I've recently started paying attention to progressive overload, but not just in terms of weight. You can also increase the number of sets per workout or even add another day and, for example, dedicate two days a week to arms. For most people, this is too much, but if your only goal in life is to have big arms, then two or three workouts a week will get you there faster. Someone will probably ask, "What about overtraining?" There's a term called maximum recovery volume. Of course, if you train your legs to failure three times a week, they won't have time to recover. But your arms are more resilient. Think back to your youth. The forearm of the hand you masturbated with 10 times a day eventually got bigger. The hand you didn't use stayed the same. The conclusion is: your arms can handle it. The threshold for arm strain is much higher than for legs. It's a good thing I'm the only one in this gym, otherwise I'd hate myself. I sound disgusting. But you've already told me that, I know, thanks. Also, as you may have noticed, I don't fully straighten my arms. While that doesn't mean I'm against full range of motion—it's effective for most people—my approach to training has evolved over the years, and I find that I now vary my exercises to maximize the amount of time under tension, especially when the muscle is fully extended or at the optimal point of myosin-actin interaction. Simply put, I don't fully straighten my arms because it's less effective. One last thing: biomechanics are important. If you have stiff shoulders and can't tuck your elbows in and extend them in the proper plane, you shouldn't be doing these exercises. More specifically, there's simply no point. Instead, try the one-arm variation. That way, if you have to bend or twist, you can find the best position for yourself. Because that's not an option. If I catch you doing that, I'll come over and punch you in the short dick. When training arms, I prefer to alternate between triceps and biceps exercises. I mentally classify three different triceps exercises as one, after which I move on to two or three more for biceps. I know most people won't appreciate this kind of variety, but I've always found it easier. I never get bored. So shut up.