My Arms BLEW UP. Supersets
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Date: 2022-04-22
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Comments and reviews: 10
Jovel
For legs my favorite. I don't do any squats that decompress on my back period.
But this one is brutal trust me.
Leg press super set with lunges
Leg extension super set with Barbarian spilt squats just put your foot on the pad of that machine and dangle while the other is in a lunge postion.
Jefferson dumbbell squats not the bar, why? It limits the ultimate range of motion. I'll do both but the dumbbells are WAY MORE BRUTAL.
Super set with sissy squats, how? There should be a bench, decompress it to the negative part then rep them out. It's better than no handlea because you can cheat with more reps and the blessing of legs is cheat or not you will die regardless.
These will make pros want to quit doing legs.
Rest period make it short and yes like Ryan said you will feel like throwing up and you might depending how far you go but honestly it won't happen unless you ate a big ass meal or didn't give your body to digest the food.
Reps go from 20 reps failure, 30 reps failure, 50 reps failure, 15 reps failure. Nothing below that but if you must 12 is the lowest that I would choose to.
Good luck to anyone hardcore enough to try this.
reply
For legs my favorite. I don't do any squats that decompress on my back period.
But this one is brutal trust me.
Leg press super set with lunges
Leg extension super set with Barbarian spilt squats just put your foot on the pad of that machine and dangle while the other is in a lunge postion.
Jefferson dumbbell squats not the bar, why? It limits the ultimate range of motion. I'll do both but the dumbbells are WAY MORE BRUTAL.
Super set with sissy squats, how? There should be a bench, decompress it to the negative part then rep them out. It's better than no handlea because you can cheat with more reps and the blessing of legs is cheat or not you will die regardless.
These will make pros want to quit doing legs.
Rest period make it short and yes like Ryan said you will feel like throwing up and you might depending how far you go but honestly it won't happen unless you ate a big ass meal or didn't give your body to digest the food.
Reps go from 20 reps failure, 30 reps failure, 50 reps failure, 15 reps failure. Nothing below that but if you must 12 is the lowest that I would choose to.
Good luck to anyone hardcore enough to try this.
reply
ryan_humiston
Great training vid! No BS just training!
I also, at the age of 51, like to do all types of what I consider -construction- training. Being that now I sit behind a desk all day, I like to shovel gravel, lift concrete blocks carrying them back and forth and anything different than just lifting weights. I also lift, but then I will walk my dog with ankle weights on my ankles and my wrists throwing punches, kicks, stopping doing squats, anything to keep my whole body in some kind of shape being I simply can't always workout like I want too due to work/family.
You can get a great workout while walking you dog or just walking with weights in your hands or a backpack filled with weights which is another thing I do. Never limit yourself to the same thing over and over. mix it up!
Again, Great vid. This guy just provides simple vids that aren't 20 min long!
Much Respect!
reply
Great training vid! No BS just training!
I also, at the age of 51, like to do all types of what I consider -construction- training. Being that now I sit behind a desk all day, I like to shovel gravel, lift concrete blocks carrying them back and forth and anything different than just lifting weights. I also lift, but then I will walk my dog with ankle weights on my ankles and my wrists throwing punches, kicks, stopping doing squats, anything to keep my whole body in some kind of shape being I simply can't always workout like I want too due to work/family.
You can get a great workout while walking you dog or just walking with weights in your hands or a backpack filled with weights which is another thing I do. Never limit yourself to the same thing over and over. mix it up!
Again, Great vid. This guy just provides simple vids that aren't 20 min long!
Much Respect!
reply
Paul
I-ve got a nasty arm superset that beat the hell out of me just last night. It-s 4 sets of dumbbells and Tricep pull downs or press downs. It-s 4 sets of dumbbells starting with something around a warm up weight then in 5lb increments. Example: 10lbs 15lbs 20lbs 25lbs. The Tricep pull downs remain the same weight. You start with the lightest dumbbells doing 20 reps drop them and immediately knockout 20 pull downs. Then you grab the next dumbbells and hit 20 reps, then 20 pulldowns, then with no rest grab the light dumbbells and do 30reps. So basically every time you go up in weight and do 20reps you go back down adding 10reps every time you go down in weight. Also every time you drop the dumbbells you turn around and knock out 20reps on the pulldowns. Also there is no rest in between. Try it out and see what happens. It fried me completely
reply
I-ve got a nasty arm superset that beat the hell out of me just last night. It-s 4 sets of dumbbells and Tricep pull downs or press downs. It-s 4 sets of dumbbells starting with something around a warm up weight then in 5lb increments. Example: 10lbs 15lbs 20lbs 25lbs. The Tricep pull downs remain the same weight. You start with the lightest dumbbells doing 20 reps drop them and immediately knockout 20 pull downs. Then you grab the next dumbbells and hit 20 reps, then 20 pulldowns, then with no rest grab the light dumbbells and do 30reps. So basically every time you go up in weight and do 20reps you go back down adding 10reps every time you go down in weight. Also every time you drop the dumbbells you turn around and knock out 20reps on the pulldowns. Also there is no rest in between. Try it out and see what happens. It fried me completely
reply
sqwert
14. 5inches after morning pull ups and chin ups. Correcting for age 56 and height 5 foot 4. That equates to 46inches I believe: ) Max heart rate for age needs to be corrected, reach 168 on the elliptical without much effort given how little cardio I usually do. annoying you need to be sweating to get the chest heart rate monitor working. Frankly if your sweating your doing it wrong in terms of gains imo. Also bad for the my carpets sweating all over the house.
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14. 5inches after morning pull ups and chin ups. Correcting for age 56 and height 5 foot 4. That equates to 46inches I believe: ) Max heart rate for age needs to be corrected, reach 168 on the elliptical without much effort given how little cardio I usually do. annoying you need to be sweating to get the chest heart rate monitor working. Frankly if your sweating your doing it wrong in terms of gains imo. Also bad for the my carpets sweating all over the house.
reply
pete
I've been working out again for about six weeks I just started looking at your videos and I like your way of attacking weightlifting but I'm turning 60 for this coming summer and I'm wondering do I still have room to grow I'd really like to get chest and arms especially blowing up and wondering if there's still hope
reply
I've been working out again for about six weeks I just started looking at your videos and I like your way of attacking weightlifting but I'm turning 60 for this coming summer and I'm wondering do I still have room to grow I'd really like to get chest and arms especially blowing up and wondering if there's still hope
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Jeff
Ryan, I sometimes end a ARM day workout with - home superset with dumbbells (drop and go) heavy to light dumbbells (or even possibly -bent bar- if you have it, pretty standard & known. What I'm asking OR what EXTRA you might yo do to finish-out a all ready blow-out ARM super-set WORKOUT (CALL IT FROST THE CAKE)
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Ryan, I sometimes end a ARM day workout with - home superset with dumbbells (drop and go) heavy to light dumbbells (or even possibly -bent bar- if you have it, pretty standard & known. What I'm asking OR what EXTRA you might yo do to finish-out a all ready blow-out ARM super-set WORKOUT (CALL IT FROST THE CAKE)
reply
Wilcows
You-re a likable dude with straight to the point videos.
however, man, if you are on steroids please be open about that. Set yourself apart just that bit more and dont give people unrealistic hopes or expectations. Maybe youre the son of Zeus but lets be honest here.
reply
You-re a likable dude with straight to the point videos.
however, man, if you are on steroids please be open about that. Set yourself apart just that bit more and dont give people unrealistic hopes or expectations. Maybe youre the son of Zeus but lets be honest here.
reply
Justin
I'm trying to tho just arms in sometimes on a PPL split.
I do all bicep sets with one exorcize then switch to tries do all my sets then back to bi's right? Not one out out of 3 or 4 then swich to triceps do one set, biceps one set, tell I hit 3 or 4 for each?
reply
I'm trying to tho just arms in sometimes on a PPL split.
I do all bicep sets with one exorcize then switch to tries do all my sets then back to bi's right? Not one out out of 3 or 4 then swich to triceps do one set, biceps one set, tell I hit 3 or 4 for each?
reply
Robert
Shoulder supersets I started wen I was stuck st home cuz of lockdown and honestly I got great gains did chest to but only made small gains there arms was good gains as well I-m thinking it was amount of actual weight I had available to me or I jus suck idk
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Shoulder supersets I started wen I was stuck st home cuz of lockdown and honestly I got great gains did chest to but only made small gains there arms was good gains as well I-m thinking it was amount of actual weight I had available to me or I jus suck idk
reply
Advocacy
Bicep & Triceps-
Incline Dumbbell Curls-
Lying Triceps Extensions-
Hammer Curls-
Barbell Pull-Over-
Reverse Barbell Curls-
Seated E-Z Bar Triceps Extensions (skull Crushers)-
3 sets of each; increase the weight with every set.
reply
Bicep & Triceps-
Incline Dumbbell Curls-
Lying Triceps Extensions-
Hammer Curls-
Barbell Pull-Over-
Reverse Barbell Curls-
Seated E-Z Bar Triceps Extensions (skull Crushers)-
3 sets of each; increase the weight with every set.
reply
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