Бицепс vs трицепс: Мельников и Сологуб — кто сдастся первым?

In this episode: arm pump training + injury recovery and competition prep. Andrey Melnikov and Bulat Sologub build muscle for the November tournament and discuss how to build biceps and triceps without going to failure: first strength training, then pumps, drop sets, overhead and underhead cables, grips, and elbow bracing. An hour of honest practice in the gym: technique, the central nervous system, and the nuances of age (30+). How to build arms if an injury prevents you from working to failure? Why alternate biceps and triceps in the same block? What are the benefits of cables, rope, and straps, and why is it important to "lead with your elbow" rather than weights? How can you gain muscle for the competition at the end of November without overloading your nervous system? Together with Andrey Melnikov and Bulat Sologub, we explore the structure of a pump-based arm workout, injury recovery, weekly load distribution, and the little technique details that make a difference. In this episode: • Bulat's arm workout: 2 strength exercises at the beginning, then pump and finishing exercises • Alternating biceps/triceps: better targeting and time savings • Cables from below and above: attachments (rope/strap), range of motion, and elbow fixation • Drop sets and 36-27-18 ladder: how to "fill" your muscles without total failure • Technique and safety: "back elbow," trajectory, hand protection, bar rolls • Returning from injury: chest - carefully; How to eliminate fear and "pulling" sensations • CNS and planning: why "3 groups a week" can knock you out • "For those over 30": self-irony, motivation, and why you need to train smarter • Tournament preparation: mass gain now, start at the end of November, focus on arms ⏱ Time codes: 00:00 — Intro: start of preparation, tournament at the end of November 01:14 — Format of the day: arm training according to the Bulat system 02:24 — Pump vs. strength: what should we focus on 04:45 — After an injury: what is already possible, and where to be careful 06:14 — CNS and muscle group distribution throughout the week 07:07 — Alternating biceps and triceps: logic and the feeling of "filling up" 09:03 — Cables: under/over, attachments and comfort for the hands 11:05 — Grip, rollers, and why "not" "Breaking" the wrist is critical 13:16 — Full stack and range of motion control: when weight isn't the key 17:00 — New exercise: trajectory, "lead with your elbow," not your body 20:31 — Drop sets and finishing exercises without failure: how to increase the load 23:48 — Rope extensions: standing, frontal, and by feel 26:52 — Avoid twisting the wrist: how to maintain control and avoid wasting time 29:58 — Progress log: recording weights and sets 33:13 — "30+" and jokes in the gym: how to attract spectators and stay in shape 34:08 — Final: plans for the tournament and thanks for watching 🏋 TITAN TEAM news on Telegram: @TitanTeam_YouTube_bot Write in the comments: pump or strength training — which works better for your arms How do you distribute your biceps/triceps throughout the week? 👍 Give the video a like 💬 Share your thoughts in the comments 🔔 Subscribe to stay up to date with new episodes Bodybuilding | Workouts | Athlete Preparation On the channel, you'll see: 💪 Workouts with bodybuilding champions like Vladimir Yakovlev, Pakhlavonzhon Vakhobov, Bulat Sologub, and other top athletes 🥩 Nutrition and building quality muscle mass 🎯 Competition preparation 🏋️ Everything about injury recovery and stage performance 🔥 New videos every week!