all right IRA body John Meadows here with what I'll be on T and today we're gonna hit some buys and tries yeah everybody loves on I need some arms my arms shrink well I do have a measuring tape with me and everyone watching knows that they know I'm there like a teens alright we'll see let's see we'll measure my Tina to work out we'll see alright alright hopefully I can break 20 here we go alright so have you noticed got a little slightly different form of mine his elbows are he's keeping them back and he's kind of dragging the bar up his body he's got a little bit of a shoulder irritation and this is a great way to work around it it's a very intelligent way to work around it if you were paying attention during my curls you notice I was getting actually a little bit of shoulder flexion neither method is wrong it's just both one way I feel I feel a good contraction with a tiny bit of shoulder flexion that's protecting your shoulder and that's really the name of the game and a lot of you guys are asking me about keeping your elbows healthy I get questions all the time on that medial epicondylitis lateral epicondylitis these tendonitis issues you get and I think people they just try to go so heavy that's right and you can't treat your biceps and then you got to think about your back work you're already getting heavy working now so we try to do a little bit more moderate weight mind muscle connection pump type work on arms and when you do that you'll notice your elbows start to feel better you start to feel healthier and then like quads doing today if something doesn't feel right alter the mechanics of what you're doing or the exercise you're picking to work around it you don't there's no exercise you have to do hmm so I obviously did yeah I think the most important thing that you said there was weight because I feel like a lot of people apply the same thing to apply to a bench press they applied to their biceps I think okay if I bench really heavy and I get a big chest that means I must do really really have barbell curls say my personal opinion is the muscle is so small you know you're talking about this little piece right here if you're just going way too heavy you're gonna get a lot of people have pain in here you're probably going too heavy if your elbows hurt you're probably going too heavy I found for me with arms moderate weight more volume for reps I actually made my arms grow a little faster than just trying to pound heavy weight yeah so that was real basic it was three sets of anywhere from nine to twelve reps when your form goes stop to set no need to get ugly so straight sets no high intensity techniques yet just just the basis rope push down here well I've got a little bit of a banged up elbow too so notice he's not going all the way back into full extension he's kind of protecting that elbow again as a modification hey you might need to make right so we're going to do the same thing here we're going to do three basic straight sets about 10 to 12 reps nothing fancy but I absolutely love the duel ropes allows you to go back further into extension really nails the inner part of your tricep that long head all right there's a couple things one I never knew why the hell people did this but now I do because you get it you can get further back yeah and the Rope is not stopping you - - the reason I'm not extending all the ways after I had tricep surgery I literally can't like my elbow won't straighten all the way up so as far as I can go but this is I've never I don't do this my lovelies yeah it's great yeah yeah you'll instantly start feeling a crazy Punk yeah yeah yeah put your elbows in them and this extend your arm what you just lock in SWE's squeeze pump that blood in there pump that blood in there squeeze there we go big squeeze I call these concentration preacher curls cuz I just don't know what else to call them be sure you guys are smashing the dumbbells together as you curl we think about these so we got the yoga mat out there's really nothing that compares when it comes to growing arms was really nothing that compares to yoga yeah so we've been doing a yoga we're going on program for about three months we've been doing enough yeah yoga and I put a good like inch I'm arms from this yoga program that John's got so we're gonna start now oh here we go you guys get to see the top secret yoga program on the yoga mat guys watch real close watch what he's in with a gumbo to stretch now he's checking the weight up here no come more up to right to my hand I can't come up to - no I'm sorry I didn't mean that go down I meant just directionally good right there a lot of people will kick them back this way kick them up straight and it keeps tension on the see how hard that is that's good you're done okay when you break your form that's intercept free sets to to fail you on this anywhere from eight to twelve reps when your form goes stop so and again remember stretch stretch and remember kick the weight straight up so you're keeping tension on your tricep there's a hundred percent I didn't even I wasn't paying attention to who said it so I had him coming back and when I was throwing him up I was strolling forward that's what I man that's right I thought you might go higher and I'm like I can't go higher I didn't but I was throwing them forward and I think that allows more shoulder to work or chest or something's helping you something's helping for sure because when I decided to go and sinks a little laughs it could be like yeah so instead of going this way I just went this way and then became twice as hard and then you notice you went out of gas that's right writing out real fast yeah so when I do these I want to feel brachioradialis yes right here I want to feel lower bicep and brachialis so I'm here to here when I do it when I do it I'm getting this right here yeah I'm not getting as much bicep as I am just straight out from the head from the side we did the other two things were right on the boss yeah but the nice thing about that brachialis I mentioned it before is when that develops it pushes your bicep and tricep out make sure arm wider gives you a really big arm appearance [Music] so basically on that another three sets of failure so very very basic with this workout straight sets straight down we do keeps attention right there now notice our elbows flare out a little that's a that's intentional because we want to keep tension on a lateral hip doesn't mean the rest of your tricep won't work it's just we're putting a little bit more emphasis on that [Music] [Music] about rip my stomach in half trying to do that heavy wood this is this is the bad arm so listed about our first alright let's see I don't know I don't want to show this is how bad decision I'm gonna predict this better than what he thinks we got 19 and - oh my god we got 19 and 3/4 that is that your big armor your smaller that was that was my big arm now is the bagel that's the one I tore sure that was 2 inches 2 inches I've lost on my arm since the terror let's do the other arm though well this one isn't torn so it's probably it's not torn but this was the batter okay now look at this one 20 you're not even on you're not even on the biggest part okay we'll see you said that was a big one he's measuring like around my elbow okay look all right let's see how okay okay the milla try peek of the body all right so you wanna come around here no 21 21 baby 20 and 3/4 21 2003 to look like 20 ones no these are not 21 let's find out 16 see I'm like John I go in the thickest part of the arm 20 and a half 20 and a half 20 and a half 20 half what you putting a half legit let's do those aren't that's respect well this one's smaller here I'll leave the tape measure facing here turn sideways a bit I'll hold it here no way you can put it around hopefully this one can just be 20 20 little over 20 yeah 20 gonna need it's respectable so I got John beat women let's do neck 19 yep 19 alright you know I'm not doing my neck come on I haven't measured my neck since I was in college 19 and a quarter yeah hey got me on deck where do you miss your quad at 29 alright lastly we have somebody in here no no don't oh come on he's cold he's hiding the training we're measuring arms all right let's see what this guy is now you come on flex it man just let me get the tape around ergo that's not the thickest part mm-hmm no here ooh almost 21 and a half okay 21 and a half yeah almost he's I know he don't get hurt that's what happens you lose two inches on your arms so I was twenty a quarter and you were well depends which arm does this one nineteen and three and this one was twenty and a half one half so real measurements there you'll hear a lot of guys say they had before just so us measure the people who are saying they have 23 24 inch arms they don't or they're using a lot of all right so that's a really just kind of a good straight set basic arm workout sometimes just with arms we just go basic just move yeah flex I don't think there's any tricks to it I think the one thing we did that I do like is I like to superset arms I always get the best pumps when I do it that way not necessarily super setting like set for set mm-hmm but I love doing like a bicep exercise than a tricep exercise and going back and forth that way I feel like though keeps everything fresh keeps the blood flowing keeps I get the best pumps I can that way so I like I like doing what we did today as a structure for an arm workout yeah we do do a lot of the by tribe I try mm-hmm SEP 4 set yeah yeah we do we do a lot of those that way too that's the beauty of arms man they just like get these crazy pumps and yeah anyways just there you guys go just a good basic arm workout give it a shot the key to what we were doing though was mind muscle flexing he was really creating a lot of tension so that's it so for Fuad myself we'll see you next time