[Music] Switch off this video right now. Do not watch this video. I'm warning you. If you watch this video, your arms are going to double the size in one month. And you don't want that. I guarantee you, you will have to change every single t-shirt you have at home because you will be ripping them apart. Switch this TV off right now. Yo guys, I'm not doing much of these episodes because to be honest, when I'm training, I'm training. I don't talk. I don't enjoy. There is no cameras, no phone. I go beast mode for 2 hours. But today, I'm going to be taking you with me on a quick arm session. So, that is not every day in my life that I have 2 hours to train. If I can, I do it. If I can't, I do 20 minutes. Remember the shittiest workout is still better than the workout that didn't happen. And today I will be showing you how to grow your arms in a 20inut workout. So first guys, normal regular standard compound basic barbell biceps curl. Heavy as [ __ ] explosive as [ __ ] directly into a super set with a skull crusher. But I will show you another way to do skull crushers that will target every single part of your triceps. So the way you've been doing skull crushers before is [ __ ] There is another way. This won't be beautiful. This is not for you for me to show you the perfect technique. This is beast mode training. In this episode, you are learning intensity. If your face does not look like mine, you're not training and you're never going to have gains like this. Let's roll. Ah. Remember, [Music] cheat, don't quit. And how many reps? [ __ ] all of them. Every time. Th S [ __ ] Why? Just because they're not [ __ ] dead. The weight wasn't perfect. It was heavier for my triceps than it was for my biceps. Who the [ __ ] cares? Intensity. How many reps? Every single one of them. I could not do one more. That's how we train. And now, guys, I'm going to be showing you three exercise for biceps, three exercise for triceps. Smash them out with as few seconds of rest as you can. Super set directly. You're not resting between biceps or triceps in any of these exercises. Five sets per exercise. All in 20 minutes. Next guys, hammer curls, drop set. So always remember, go all in and drop set everywhere you can. Now on barbell will be very hard to drop set because you will have to prepare a couple of barbells. But on dumbbells, very easy. So use it. And it doesn't have to be perfect. I'm not checking which weight I'm grabbing. Just something lighter. Go all in. It doesn't have to beh perfect. It has to be hard. [ __ ] it. Now, the reason I'm doing doubles is because the weight is light. Push the body, bro. [ __ ] guys. This is the intensity you need to be training on. This is the intensity I'm training on. So, the only weight I know what I'm going to be doing is the first weight, the drop set. I just grab whatever is there at hand. Next on this, focus on your biceps touching your ear. You never at some point want your biceps to be leaving the air. If you can't keep the stability just by strength alone, put a hand behind your head and keep the uh arm in place. Always focus on full range of motion. Go as deep as you can and ah focus on having everything extended when the hand is going down. So when you're going down, your shoulder will want to drop down. Don't let it drop. Everything is tall. Everything is exaggerated tall. This will give you stability in the shoulder. Woo! Easy. Did you just switch off the camera? No. If you [ __ ] switch it off as I am going to switch your heart off. Never switch off the camera. That's your [ __ ] weapon and you're a [ __ ] soldier at war right now. [Music] Never switch the [ __ ] camera off. Never switch the beast mode off. And remember guys, five sets per exercise. That means biceps, triceps, rest, biceps, triceps, rest, five times, change exercise, five times there, change exercise, 20 minutes, you are done. You see me being totally out of breath. The rest I take is to talk to you guys. So really, I'm not getting any rest. Now we finishing with cable cross for the drop set reason. And you never count the reps. Don't worry how many reps. All of them. When do you change? When you are unable to do the perfect form. Ah, cable. Three drops. Now the triceps is always stronger than the biceps. Up the weight. Oh [ __ ] See, now I can't tense anymore. I would be able to do maybe three, four, five reps, but I can't tense anymore. Change. Drop set. So you see when you're doing this quick beast mode system what you're searching for is the maximum amount spent in pain. So that means when you start feeling pain that is when it starts actually counting. So when you start feeling pain, start counting those reps and do as many as you can. And this guys is how you grow your arms big in 20 minutes of arm workout. Now you will have to do this three times a week. Do it for a month. It will explode your arms. I guarantee you. And remember, you are searching for that pain. The pain is your guideline. On the first exercise you're doing this way, count the reps in pain. Next time you're hitting these arms, you want to be upping those reps in pain. And this you can just do a 20-minute quick burnout. If you are doing something else, for example, let's say you're doing legs, smash those legs up and add this. If you are doing shoulders, b finish your shoulders and smash out 20 minutes of arms training if arms is the gains you're searching for maximally. This is not the only system of training. Of course, you can have a plan, you can have written down, you can have reps, sets, and so on, which is a good way, but if you got 20 minutes, you don't have time for that [ __ ] then you just go total beast mode. Let's go get it, guys. Share, subscribe, like. Help us grow. How we growing you?