Julian Smith's Arm Smashing Biceps & Triceps Workout

what's up guys Julian Smith here optimum nutrition athlete finishing up some filming yesterday starting a bicep and tricep workout going through it already but if you guys got any question about anything while I'm doing this let me know anybody who's seen my lives before I've done these a lot any questions go anything you want doesn't have to be training based on this so follow me along any questions just ask probably gonna start with seated curls first it's funny that we did arms yesterday was a big part of my workout so I'm a little sore but it's like I'm stopping from doing this but just so I'm extra warmed up probably gonna start right here with seated double arm dumbbell curls slow and controlled as usual always do about like one or so warmups although I do count those is like sets in my actual workout they don't really start working only to only do probably like two or three full working sets that's where I'm gonna be like hitting the like the reps I'm going from the head so these are gonna be probably like 12 10 8 8 I probably could have done these for like 30 reps but so gonna count that as my first set and then the next 2 3 and 4 sets let's start getting heavy it's not bad to Train armed twos armed armed Tuesday arms two days a week if you have like it's set up for that I know a lot of people think that oh my arms aren't growing all I'm gonna do is double the amount of workout that I'm doing but in reality you might just not be getting a really good workout in the first place so why would you double up the amount of bad workouts that you're having that's kind of a mindset with the whole thing so I always tell people to get better workouts achieve a better mind muscle connection in the muscle first and then if you want to add in other workouts I only do I've tried the two days a week but it's really not as beneficial I think it's worth like refining and making sure you're getting the most out of that first workout you can't just double up you know not the best quality you know what I mean so it's pretty heavy so puppies end up going back to that again for eight although I'm doing 12 10 8 8 and then probably go to maybe 45 after that I like seated because I I'm on pretty lower like dominant guy so I feel like what I've done with standing he's a lot of movement you know what I mean so if you can like get going and do some curls and get some like momentum in there it's really hard to get momentum going when you're like this yeah I mean what are you gonna do to do it you don't I mean so I feel like I get a better I guess just better form when I do something like this it just makes it harder you know it's like putting your arms on like a preacher bench there's nothing that's gonna help you except for your biceps doing the work so that's gonna be like the ultimate you know isolation for just the biceps the long head well so what the long head is is probably the part that most people like neglect and I feel like that's something that I'm just known for so the long head of your triceps which is the back part right here it's gonna be what I felt best doing something for the long head is gonna be wide grip stuff with your hands inside obviously like a double arm overhead where you're pressing up you're going to be contracting through that long head but if you're doing skull crushers and you're coming down here with your elbows tucked in you're focusing on pressing down just through this do you get like why great I'll do these today to show you guys say that's almost all I do unfortunately all I do for my my triceps is long head work because it's the biggest part it's like when people always hit like you gotta hit more and more inclines or more and more squats for your quads it's like the bread and butter of tricep exercises so do stuff that focuses on that so just watch this whole workout that I'm gonna do for triceps today and it's all stuff that targets the long head minutes away from that told you my last 140 was rough so I might just do 45 and that's one thing that you need to realize it doesn't need to be this I'll go down a lot of times I might misjudge it and that's not a wrap on the workout that doesn't mean you're not seeing good results if your goals are going thirty forty and then you want to go to 54 you're working set and your body's like well no you're not then just drop back down your body doesn't know what you're doing it just knows the failure you know weights not everything pre-workout right now is the gold standard pre I really do like platinum pre by optimum I think the platinum pre is just a little bit more intense but if you're looking at trying a work a pre-workout for the first time the the gold standard pre is pretty awesome it's really good also on these you guys will see me like right away like right before I get started I let my my arms roll back on straight right now so instead of just getting like this and started going I go like this nice straight spine head up and I took my arms back I don't want to do something where I'm like this and then curling at the last minute that's gonna be that's like a half the rep is a hammer you want to put your bicep in the vulnerable position at the bottom right off the bat so rolled back arms like this so you know biceps are working right away so when I say going to failure that's exactly what I mean failure doesn't necessarily mean a spotter helping you with four of the reps I did as much as I could with my body that my body could take with good form and then that last one I couldn't do anymore that's complete failure on your own those aren't four straps that's failure I track my macros I track my macros no matter what although the past couple day since I've reached my my goal weight and everything for this I've been a little bit more relaxed cuz I'm all you need to be a little bit more fuller and stuff for the camera and everything but my macros right now as I'm dining down are 220 protein 240 carbs and 50 fat in my offseason they're around 235 protein I think they're closer to like 375 carbs and 80 grams of fat but as I died down over the past I think there's two and a half months for this just slowly decrease those macros to get here pretty simple when you track your macros that's the key to everything so this would be a first really good exercise for the long head of the tricep anybody who follows me on Instagram will be very burned out by seeing this because this is one of my favorite things that I do but also for anybody who's wondering a lot of the workouts that I do or put to that's kind of like my thing I'm not a big selfie guy so if you want to follow any of my workouts on Instagram it's Smitha Julian my Facebook page is just Julian Michael Smith and then my website is all training base as well and that's the quad guy comm so if you're interested in any of the workouts just hit me up on there for any questions good so here we're talking again with the long head it's actually pretty light but it's okay so we're gonna go outside grip a lot of people don't think of the lat pulldown bar as something you would do for triceps in the first place but you're gonna go well outside shoulders your shoulder grab not exactly what I'm doing so if you're super narrow all you need to do is a little bit outside shoulder so else I shoulder with elbows tucked in not bowed out like this and when you can track down you could just see the long head ignite all the way up to my rear delts they were the insertion point is a lot of people do this like this it's not the same that keep those elbows tucked under press down like that little tweaks in your form will make a huge difference and how you feeling exercise uh actually it's funny because I do the fast carbs kind of like prior I think it helps get in there I guess it's work it works both ways the same kind of like like filling up the glycogen storage fast digestion stuff like that I think it's fine but one thing that I've really tried to do over the past I'd say two years is really figure out what works best for me and I really honestly hate throwing a bunch of like random carbs although I do like like the pre like the post-workout carb supplements it's really nice to get done with your workout and eat a meal you know I know a lot of people are like well I don't have many macros to work with yes because you're slamming shakes all the day like all day at work and you're slamming these like protein drinks and you're doing all these like low like weird little meals that are basically just like supplements or bars or something but when I get done with my workout I have a full meal you know I might do like a little like a B C a shake post-workout especially when I'm dieting but when it comes to like post-workout nutrition I think a full meal is gonna be more beneficial than anything and I was quick to think like oh I'm not getting that post-workout you know right away thing and that's just like it's honestly just like a bunch of BS and I think getting bad just meal and post-workout it's like the Mac if if it if it fits your macros like dieters say that a carbo carb protein to protein whatever is or whatever then you can do whatever you want basically so I would rather have something full a big meal that's gonna actually like fill me up and make me feel satisfied what was the other one yeah yeah actually so a lot of my stuff is Oh I've moved up already that would've been embarrassing above the bone so I do negative stuff on basically all my training anybody who follows my page it's very negative negative based but time under tension so not only am i doing a negative work it's a negative that I can get back going so I would do four sets of like eight reps with 4 to 6 second negatives or something like that so normally people think negatives have like super heavy on bent and somebody's got to take it off them you lighten up to a point where it's super heavy and you got to go less reps but it's that slow down movement you see I have such a better mind muscle connection and engagement in the muscle fibers when I do something like that so yes I do i do my negative stuff on all all body parts all right first working set done I think it just comes out immediately waiting to smack me in the head I trained biceps and triceps once in my six-day split some days I actually just switched my split from a six day or from a five day to a six day but it's the same concept as I was telling the other guy sorry Laura so it's the same concept you don't necessarily need to do arms more if you have lagging muscles like watch how I do these exercises and you see how when I contract you come down and you can just see the long head like contract the entire time if you aren't seeing that and your recipe for increasing like your arm size is to do more why would you do that you don't need to do more of something you just need to do it right the first time and if you're going in there and killing like a full arm session like I know it's kind of shunned up in the bodybuilding world these days especially in the natural world where everyone's like such a broad a two-hit arms well guess what I love hitting arms it's like my favorite you know date just like biceps triceps it's fun your arms are like you know blown up feels great but the thing is if you're not having a great mind muscle connection and working the exact muscle you're never gonna see results that's why people don't see results in their legs because they have really really bad workouts and they're they're like mindset is oh I'm training so hard I'm sweating I'm really exhausted I better double up those workouts well you're just doubling up the amount of you're not hitting those legs and you're getting more and more and more exhausted and you're not gonna seeing the results so just get really quality workouts in and you can totally see great results with just once a week probably my last one I'm gonna show you something that I do is well before I get another question in here at the end a lot of my exercises I'll do drop sets and what people I think people are too stuck in the ways of like I'm doing one thing this is what I need to do but a lot of people don't realize like look at this bar you telling me you can't fit a bunch of different grips on this thing so if I'm going here for my first work instead and then I'll show you I'll give you an example when I'm done I'm gonna do a double drop set so I'm gonna lower the weight twice and go immediately through it so I'm gonna start here and then I'm gonna drop the way I'm gonna bring my grip in here and then the last one I bring my grip in here so although you're doing one exercise a flat bar cable press down you're really hitting three different parts a little bit more emphasis on different parts of the head on the last extra on the last set of the exercise so just think outside the box or stuff like that you could be doing those curls the seated like this and instead of curling outside like this on the drop set if you were to do one you can go ten and then go twelve and then go eight and curl inside you're gonna slightly hit the biceps just a little bit different and that's a different way to work multiple things into one exercise I'm ready for another question okay okay so I have an active rest day which is my basically do cardio calves and I train my neck so neck muscle and then I do a total rest day which would technically be yesterday but I had to do all my workouts and stuff so so basically - so quad separation is gonna be so I'll give you a we can go over let's find some good lighting he but so check it out so a lot of people think that the exercises are what's going to give you quad separation so squats presses squats anything like that that's gonna give you the muscle leg extensions and contractions are what's going to give you the striations that's the feathering look but the actual like separation themselves is going to be deposed so everything that I get from these inner like the inner parts of my quads is all posing see how all I need to do is just sit here completely relaxed and then this go and then all my separation pops out that's the point so that's the separation but then I'll go like this and then contract down and see the striations that roll up the side I don't have as much separation but I have the striations so you have the separation aspect separating your quads and then you have the contraction aspect where you just lock down and that runs the striations up the quad so two different things if you're looking for a better separation its posing and that's the stuff that can be done outside of the gym I did sissies whilst yesterday in our videos and my legs are like super sore from it that's good alright so this would be a double drop good go in just a little bit on these slightly inside one more drop in sexual doeth on these like that um you know we might do we're gonna stay right here and we're just gonna bring this down and we're understanding cable grills so forms more than your biceps let me think for a second so if you're feeling it in your well first of all it can be what just like you could be there could be a number of things going on you can actually have like I mean the thing is your biceps you're gonna be working your forearms quite a bit during this exercise but if you're not feeling it at all in your biceps but you're feeling it only in your forearms you're probably doing something where as you curl up you could be doing some like too much movement with your wrist if that makes sense so one thing that I like to do is keep my wrist completely straight and then as I can tracked up I'm not doing this a lot of people do that you'd be surprised that like if you just slow down your reps and just look at yourself and if you're contracting and then your wrist is doing this on the way up it's a form curl you're doing a wrist curl so keep that straight and just go biceps you need to load super squeaky but yeah I think that's something you could do one other thing that a lot of people do is more of a drag curl style thing and that can hit a little bit more to which a drag curl is a pretty cool way to hit your biceps just getting over the top like this and doing something like that it's a really cool exercise which you are gonna be putting depending on how you twist your wrist a lot of emphasis on your forms I like to keep all of my bicep movements as if I have a preacher bench behind me so when you'll see me do these exercises you're never gonna see me going like this and failing it's always gonna be like this looks like there's a pad behind my tricep and these are never coming back behind my shoulders that's almost the biggest tip I can give you for biceps and triceps if you're moving your upper arm too much you'll never get the arms that you want keep this stationary this is your hinge and this is the only thing that's going to be contracting all right yeah oh my neck training so my neck training is I do wrestling bridges so that's laying on your back I'm raising yourself up with just your head I do plate loads to the front of my face so lying on a bench I can even go through a few of them in between these I'd be cool and dumbbells on the side of my head and then contracting this way basically everything every motion that you would do with like a crunch you know straight add crunch crunch to the side do that with your neck you know with Wade I know people like to say that it looks stupid and look at this guy but you know I've trained my neck consistently over the past you know couple years on and off in the past like 10 years and when I start directly training my neck I mean my my shirt sizes like he gets like it fills in like it's pretty crazy how fast if you don't train something and you do it right the first time you will see growth and I just think about everybody who probably all wears you know you're wearing your t-shirt and that thing never changes you know what I mean whenever you wear a t-shirt you might get a larger size but the neck usually stays the same for every person now imagine training your neck immediately and then just feeling that thing get tighter you'll know pretty ding dang quick when you see those results get one more yeah I like that kind of stuff I personally do I know a lot of people don't like doing drops at work until they're dieting cuz it's just an extra way to stimulate and burn a lot more calories but you know what I'm not a 65% of your one rep max kind of guy I don't like I'm not a huge fan of progressive overload I just like going in here and really hitting as hard as possible but I do have an emphasis on you know a super heavy weak that's what I'm gonna hit 5 by 5's and you know eight six four four and four sets of four but then the next week I'm gonna do more time and attention tempo bass and high rep stuff so you don't do heavy stuff every single week but that's just the way that I've trained and actually planning results from it so I'm not too focused on like just those you know one rep max you know or 65% here one rep max for progressive overloads if you want to throw drops that's in triple sets I'll do strip sets on lake press and do 10 plates down to one as many reps as possible I like switching it up and I think that's what training should be all about less science and a little bit more hard work on the training side that's my that's my theory theory outside shoulder-width on these and that's gonna be targeting the inside bicep inside part of the bicep inside head not pulling back I was down for any like you got a bad behind you show you guys a couple of these next real quick in between these are super simple all you need to do lie on the side for the side part here and I just let my head come down and just touch the pad just like that and just like a little neck crunch you could use no weight I know that in a in a was it uh I learned this I was doing this physical therapy class and they do a lot of neck stuff like this for people to have car accidents just bodyweight stuffs with their own neck and it's pretty crazy how much just strengthening your neck you won't get tweeks from working in the yard you won't get tweeks from grabbing something weird it's just you know having a you know even sleeping wrong so stuff like this can make a big difference and then from the front if you just had like a I use my kneepads but if you have some sort of a pad I just lay back here so I can hang off and then if I had a pad on my forehead I would just set a dumbbell or a plate right here and there's kind of supporting here with your hands and just kind of come down I think good tract up pretty simple and I guarantee that anybody who does just those two you know just do three sets of 15 reps with whatever weight hits you at those rep that rep range the next day you'll feel what I mean it's pretty crazy how much you'll feel it and it's a really cool although you might want to do it in the dark so no one sees yet your gym doing it but it's one of the coolest I mean I make jokes about it all the time if anybody's seen like Tom Hardy and warrior his traps are like connecting to his ears and I make that joke all the time on my page but Google his neck training work for that that movie and it's like I mean it's like he deadlifts with his head it's crazy stuff that he does remember if I moved up to more do that drop set again with the grip placement changing that's fine I think that's totally fine it's actually interesting that that's mentioned because I actually just started a boxing with a buddy of mine for some like additional cardio he's an MMA fighter he was in the Marines and when he came back he did a bunch of training and like Thailand and stuff and when he came home I was like let's get together and let's workout and let's do some stuff like you know like the good old days you know and he I go out there and I box with him and I got back and I was like oh my god like my wrists were so wrecked from that thing I'm doing all that work the bag work and everything and we got some wrist wraps and it's pretty crazy because just that wrist wrap can help so much with just keeping your wrist straight and if you have issues with your wrist that could be like one of the smartest investments you do because if you wrists or tweeked you're not gonna be able to lift the amount of weight that you want to do and if you had the wrist straps and keeps you nice and sturdy it takes a lot of that pain out of it I'm not saying you should be training if you have an injury but if there's a little soreness in there and it's a little tender the wrist rest make a huge difference if you're a woman and you want a big neck you know what I won't say like that that's totally wrong if you're a woman and you want to strengthen your neck not necessarily put on size it all comes down to eating right if you're gonna start doing neck exercises but you're not eating like a bodybuilder to gain weight you're not going to gain size anywhere so if you wanted to strengthen your neck and say you're a woman and you have problems and you tweak yourself often I would do it I actually saw a lot of that neck training stuff in physical therapy classes done on like elderly women they did it because you know hurts yourself and it's pretty crazy how much I mean your head is like it's such a vulnerable thing and all I mean you're it's surrounded by muscles and tendons so why would you not strengthen you know everything on your body if you're gonna work your legs and your arms and your chest and your back why would you not work the thing that keeps your head attached to your body I guess I don't know that's my thoughts but yeah you totally good all right second to last said sorry for the squeak eNOS so we'll go wide grip shoulder-width and such I'll do within these drum sets cardio routine right now is well it changes depending on what I'm doing it could be well as I'm dieting down my cardio is obviously higher but I pretty I keep it pretty simple have all my cardio at my house I do recumbent or stationary bike from a high intensity that's just gonna be a 40 minute light 20-second all-out sprint so if I'm doing 10 minutes hits sessions I would do 40 seconds light 20 seconds all out and that counts as one minute and do ten of those in a row if I'm doing my low intensity I don't really like my leg and my leg workouts are so intense I like to keep it very like low intensity steady state and I'll just keep that treadmill ten degree incline three miles per hour it's a brisk walk you got it you're definitely gonna get a sweat going but it's not like killing yourself on a stair stepper honestly never like the stairs ever I know some people like to send out oh my god you know my shredded glutes Budd Maiden it's uh that's just come from losing the weight so depending whatever you want to do for your low intensity is gonna be the way to do it you know I do well now that I'm doing arm day which is gonna be biceps and triceps and we can run over a little bit of that today too if you want I do forearms with my biceps but I used to do them on my active rest day but my active rest day is just a little bit too close to my arm workout now so I don't want to like kill my forearms prior to biceps that's like doesn't make sense so now I'm just doing biceps triceps and then I do my forearms worked in with my bicep workout that's one little bit inside on this the first drop [Music] last one I do my hands whatever touching would be we'll get will go away from that okay so triceps now do some like double arm kickbacks and we'll do this so just for the sake of this workout that would be an example of like a couple of how I would start and we'll do maybe uh maybe like a double arm tricep kickback or will do skull Crusher's I know some people want to see that and I want to show you how to do in the long head on the skull Crusher's and we'll go right here on this bench and then from there I'll do like a like a giant set where I'm gonna be doing a bicep tricep met my forearms and that would be typically how I would end an arm date when I'm when I'm pairing up my triceps and biceps good old school crushers not as basic as it gets for tricep work I think on these the best thing to realize just like I said the other ones keep the movement in your upper arm to a minimum if you're doing a lot of this you know that's movement that's not your tricep work and I keep my my arm very stationary I'll have you come over to the side during this to take this and you'll see how it's just it's a hinge man it's like I'm in stone and only one thing is moving we're gonna go wide wide like this and instead of your elbows tucked out like this you're keeping them under you you come right down nice and easy touch your forehead don't smack yourself so once I get pretty warmed up I don't necessarily need to keep doing like that the light warm-up I did the drop sets I did the the compound sets and everything so when something to get over here on to this I don't necessarily need to do like that one so I'm gonna count that as my first warmup we're not my first warm-up just a first working set so then we'll go over to this just move up a little each time well I'm out now but that was the gold standard pre they were lucky enough to give me some I didn't it's weird when you like travel I mean I feel like I'm super unprepared not really for like I'm really prepared for what I'm going there to do but in regards like I leave and I'm like dude I didn't bring any way I don't bring pre-workout and bring any I didn't bring food and then I get here and I got to go over the store and grab like go to Albertsons grab a little tub of whey and stuff like that so but they brought me some pre-workout and it's it's that's pretty good yeah so I can do it like right now so the hamstring mass growth first of all when you're talking mass it's diet you want to put on size you have to be eating the right way to put on size but you just need to hit one something that's gonna contract that you get the weight fully contracted from the bottom and the top that being like a leg extension when you're at the bottom of the rep the same weight is at the bottom that's at the top if you're at the if you're doing a squat and you squat down when you're standing straight up the way it's not really on your knee more cuz you're standing so leg curls lying leg curls where you can contract down and that full weight is on you when you're in the contraction those are very key but when it comes to like just like the mass movement moving weight you wanna do stiff like Dead's stiff like dads and good mornings which we actually covered in the instructional videos that we did while I've been here so you'll be able to see those on bodybuilding.com but you just need to make sure you have those down and make sure that you can do the good mornings the barbell good mornings or the barbell stiff like dad's or dumbbell stiffly that stiffly does whatever you're talking about and those are gonna be the key in getting that like the mass and putting on the size your hamstrings all right and I don't typically do those big drop sets I mean I have I've done them on my uh my workouts and stuff for my site and everything but when I'm doing compound stuff like this I like to think of it as we're focusing on weight moving weight and good form and isolating as much as possible on the compounds so you're never gonna really see me do like drops that drops that drops it on like school crushers you'd see me doing on cable worker machines something like this I put a little bit more focus on just moving the weight and getting good quality reps I retract my shoulder blades really really good question because that's where you're gonna start feeling pressure in your shoulders you always I can't honestly think of an exercise where you want to be rolled forward you know I mean so you're gonna come down here like this weight on top of you and instead of like pushing forward boom that little bit makes you I mean the weight is on your shoulder blades you come down nice and easy but if you're up here like this I'm meses feels weird you know when you have weight on your shoulder and you're joined that's how you hurt yourself keep yourself nice and tight that's why when I do uh like squats or everything I like doing inside shoulder-width stance especially cuz it hits my quads more but getting into that nice little like compact you ever see people deadlift and they get down here like this and they're just like a little ball when they deadlift it's just so much power and pressure especially like an Olympic lifters in one spot you don't want to spread out all over the place when you're doing it all the pressure is gonna be pushed through and driven through one spot and that's the same concept with this keep everything nice and tight and back so you're nice and stable there in the exercise normally I would probably do like a it depends so 45 seconds 30 or 45 seconds normally between any like normal workout like this but I'll do a like squat lower leg days where I'll do like 60 reps squats and that's like minute and a half two minutes rest in between because it's just like not only are you just so totally fatigued like you need to like reset mentally you need to reset physically and just get like back to it because it's also cardio so something like that were you going really outside the box like drop drop drop I take a little more rest in between but straight-sets 30 or 45 seconds one thing I see people doing this a lot is like just kind of like kick themselves back with the weight on them but if you have this weight on you and it's too heavy and you lean back you're gonna hit that bench so hard so one thing that I do is kind of put this at the tip of like the bottom of my leg or like this and as I lean back I just kicked my leg back nice and simple looks controlled you don't want to like have that weight on top of you and then go flying back you know bust yourself see on my knees cut on the way back to nice and simple I'll do one more of these and we'll move on we'll do that giant set that we were talking about so that gave us two triceps outside shoulder width with your elbows tucked in it's gonna be hitting the long head and then we did the two drop sets our workouts so you're talking about uh like floor extensions I'm sure that's what you're talking about if you're talking about these sorry that's rolling for you you probably talking about something like this which is funny because we just did the instructional on these steel if you're talking about bodyweight school crushers like this they're awesome I call them bodyweight extensions but I know you may have just changed up the game on that dude because it actually makes sense although you're not bringing it down to your forehead but I like the way that sounds but regardless of if that's what you're talking about these are awesome because I think bodyweight stuff is an excellent way to end workouts you can do uh you know pull-ups at the end of your back workout I do squats at the end of my quad workouts push-ups at the end of my chest workout bodyweight dips or bodyweight uh you know tricep bodyweight school questions like you're saying at the end of my tricep workout stuff like that is really beneficial and if you can make a bodyweight basic exercise super difficult like that there's nothing but beneficial okay I like chests with shoulders and what I like about chest with shoulders is uh you can do well first of all you can do chest and back but I like to really like I do about I would say six or so of six or seven exercises for my back so if you're doing four to five exercises for your chest and then six and seven exercise for your back that's a long day but what I like about chest with shoulders is you get your full chest workout done right let's just say you hit chest first you indirectly have been training your front delts for the entire time that you're hitting chest so you don't need to do a lot of front delt stuff when you move on the shoulders so you can kind of limit some of that stuff and still get a really good shoulder we're cutting in so it's kind of like hitting two birds with one stone but when you hit chest and back your back is completely fresh and your chest is completely fresh from your back so they're kind of both need to be hit totally so I would go with shoulders and that's actually what I do right now so I do uh I do legs then I do chest and shoulders then I have my active rest day then I do back and then I do arms and then I have my full rest day than I research so that's the way that I like to do it I've never never been a fan of training my chest is back I tracked my salt intake when I get closer to shows and shoots when I'm doing when I'm just in my offseason I don't you don't want to limit it because sodium is very key for like getting a good pump it's just key in general but do you want to like eat you know what I'll tell you that when I was younger I used to put my mom used to think I like had like a problem because I put so much salt added to my ketchup at McDonald's that it was white like it would like took all the moisture and it was white on top of it I was like I like that's how much I like salt but I don't think it's really a problem I wouldn't worry about it unless you're overdoing it to a point like that but at the same time that you're getting all that salt in just make sure you're drinking a lot of water I drink I make sure that I consume one shaker cup of water even if it's with BCA's in the morning one before my workout one during my workout and one after my workout and then one before I go to bed and then no matter what when I got those in then I kind of drink water here and there throughout the day and that makes sure that I get that gallon to a gallon and a half of water in a day and no amount of sodium that I could be getting in could touch me or affect me in a negative way if I'm getting that kind of water and unless I'm really trying to I do but I use my ab training as more of a way to like burn calories so you see in my off season I don't really train abs but when I'm dieting down when I add in my ab workouts because I don't train my abs to get them bigger I want them more defined and more you know cut up but that's gonna come from diets so my group my girlfriend's 11 year old son has frickin abs and he's got obliques and he's never trained abs in his life so everybody thinks that they need to do these intense workouts to have abs in reality all you need to do is lose the fat and they're gonna show up no matter what I guarantee that it's like exactly what's gonna happen so but it's a lot of that added stuff so I don't necessarily do super intense like oblique work because I don't want them to build up but when I'm dieting down I'm gonna deficit and I have no calories to grow my obliques I will hit them more but it's almost like a burned calorie so I don't have to it's kind of like an added thing in there like walking your dog while you're dieting down you're not necessarily adding in more high intensity low intensity but you're doing more cardio outside of the gym style thing to burn those calories to keep the fat coming off all right so we'll get over onto this giant set and I'll kind of show you how we do how I would do a tricep bicep forearm giant set giant set meaning three exercises in one doesn't necessarily need to be all the same you could do three chest workouts in a row I've done like dips push-ups and cable fly's giant sets still but this is gonna be the opposing muscles so biceps triceps forms okay effective trap workout I mean unfortunately and we did those too I mean section was bodybuilding calm so that's cool but unfortunately it's really simple with with traps you undo the shrugs when I bring this over here to show you the wrist curls I'll show you another one that I like this is one I did on my page not too long ago and it did really well and I think it's because the way that you isolate I'll sit right here to do these but just get on the end of your bench so one thing that people don't ever do with traps is snatch grip they always keep their grip inside like this inside shoulders and they pull but what they do is at the end of pulling with their elbows and that's not your traps you're doing in some row you're doing some weird thing to get up way too much way so lighten up in the first place but doing a snaps grip wide outside your shoulders like this I do it under my legs slightly bent and then instead of having my elbows out like this turn them under and then contract up one of my favorite trap workouts literally when I do this I hashtag Tom Hardy traps on my videos I'm not kidding you look at those but this is like one of my favorite wants to do at the end of a back workout but the same concept with this you could stand up and be here same snatch grip the others no bend in my elbows a lot of people like this your I mean you literally can't do enough you can't do the wait so you're doing like a row to get it up if you want your traps work there should be no bend in your elbows at all pure trap that's what you need to do and then there's only like the basics which is gonna be a dumbbell shrug machine shrug or a barbell shrug and then if you don't have any of that then you can do some of these other ones but there's only a few you just got make sure you're doing them correctly so we will do how about we just do um I always do barbell curls onto double arm tricep kickbacks and we'll go over to the forums so I'll bring this over here get everything set up I know a lot of people sit there and they say well I can't like do stuff like this in my gym everyone's gonna get mad I have never been I don't know what gym that all these people trained out that everyone gets mad at you for doing the workout but if you're not texting on your phone and you're getting a workout in I would never get upset at anybody for taking up two or three spaces if you're trying to do some giant set if you're working you're putting in the time like what are you gonna say that person so I think a lot of people limit themselves they say well I can't go and reserve all this stuff at the gym well are you talking in between sets because I'd be upsetting you too but if you're going after it like you know you can set this stuff up pretty easily so we're gonna go barbell curls will grab I'll grab some dumbbells and sit right here we're gonna do double arm kickbacks and then we do regular wrist curls on these you can ask me questions sorry muscle ups sounds like knocking my teeth out but if you can do it absolutely I like doing pull-ups at the end of my back day but actually my last back workout that was just a few days ago I was doing a wide grip pull-ups superset it with I think I think I just did a cabel shrugs with like the flat bar and I was getting like four to six so if you're trying to just go to fatigue and like still get those in and test yourself that's totally fine but if you're like gonna be bummed that you didn't get like 12 to 15 reps then don't do it but I love throwing I squat always usually like third or fourth exercises in my quad workout I rarely do it as a beginning exercise and it's because when I'm fully fatigued I might not be able to move as much weight but I'm definitely not gonna get hurt and by that time you're so warmed up you get a really really good contraction probably get more out of your compound exercises than anything else move this out of the way grab a weight you feel comfortable with Dumbo kick backs are hard when I feel like people always go way too heavy on these because you have to really support the weight itself here none of this you want these right here and then upper arms limited to the movement and we will do forms I like to keep my thumb wrapped around like this and these just inside shoulder width and then I like my arms my upper and lower arm lined up so I don't wanna do anything like this I already hurts my wrist and then like that it's gonna hurt the wrist try to be as lined up as possible for these just nice controlled under this people seem to do it all the time I don't get it that nice pause on the top like that did a couple more of those and get some questions done in between so I'll take a little more rest see I did basically three exercises in a row no rest and take a little more rest in between these easy to be like that minute thirty oh I do probably well I'll do as many movements as I want so it's just like I was talking about over there what if you did one set and you did sixteen movements for chess technically that's 16 sets and sixteen different movements but it's like you're overtraining because you're doing sixteen different exercises but if you were to do four sets of ten reps on sixteen different exercises that's way too much volume that's way too much for your figure muscles to recover so I would keep it between like I usually do I would say between 12 and 14 sets on smaller muscles and then I do probably upwards of like 20 sets for like legs but you also need to realize my leg days are a quad which is four exercises or so four quads three or so exercises for hamstrings and two exercises for glutes so it's not like I know that's way too much volume for legs yeah but I'm focusing on my quads then I'm focusing on my hamstrings then I'm focusing on my glutes a lot of people think that's way too many sets but it's not it's they're broken off so eight moves on five to ten reps yeah I think that might be a little too much but grana dude are you seeing results you're seeing result that's my thing dude I'm never gonna like knock anybody because I know a lot of people that train super weird I trained pretty weird as well but I'll be completely on some of the people that do the whole progressive overload limit yourself don't do the arm days they aren't they mostly don't have the best physiques and the like that I've ever seen and that's not to knock them but if people talking about what works for them I come in here and I hit an hour and a half arm workout but my arms are very very developed am I gonna stop doing what works for me because somebody else said that I'm wrong no so if that works for you I'd keep doing it man I would totally keep doing it but if you're not seeing results let's say you get to your next workout and you're still sore maybe throw a rest stay in there or if you don't want to put a rest in there instead of doing five sets of eight to ten reps do four sets of eight to ten reps or instead of doing eight exercises or what do you say six eight or six okay then I would just cut to cut some of that stuff down but you just need to pay attention because what works for me might not be perfect for you and what you're doing that's working well could be too much for me so just listen your body and you're gonna see way better results don't listen to everybody else you could take tips on form and everything but it's like when people asked me for my macros why do you want to know my macros are you gonna use my macros I'm six feet and 199 right now what if you're 280 pounds and you have 40 more pounds of muscle on me you know then I do are you gonna use my macros no you need more than me or what if you're lighter than me and you think oh well I look similar to him but you're 5'4 and you're 150 you don't need as much as me or you could need more you're just everyone sets themselves up for failure and they're they they do much focusing on somebody else you know you need to everybody's different it took me so I started training basically my birthday is August 10th I'm size 12 in Vance if anybody wants to give me shoes just kidding but August 10th my dad bought me literally a squat said when I was 15 to get ready for football training and that's literally the day that I started training was on my birthday so this August 10th I will be training for 15 years straight and I think in that 15 years I probably haven't taken more than I would say a week off ever training so that's pretty much training every single day consistent consistently for the past 15 years and when I was about 17 that's when I started doing like bodybuilding focus that bodybuilding meaning I got my diet in line so 15 16 was kind of just getting into the workout stuff but not knowing what I was doing with diet and then 17 I started really getting into like reading about nutrition and oh I need protein I can't be eating a salad post-workout and trying to stay lean so gotta learn about stuff like that so I got my short somebody but not calm they literally sent them to me super lucky super lucky these are actually super comfortable I might just wear these down to the river when I get home see how I'm not like bowing my elbows out when I'm doing this a lot of people do that make sure you keep your arms straight with the arm that's going up you see so much more results I'm sure everyone's like I've never seen Julianne and not ripped up shirts or ripped up like oh my gosh his legs are covered for once I usually wear super short shorts when I train you asked me a question if you're one in between this okay cool let me think about that for sex so vacuum training is one of those lot not very many people know about it so I'll be able to tell ya as much as I know in a sick vacuum no you you mean if every muscle worked I'm assuming that's what they're saying no no biceps and triceps are arm day you're never gonna see me curling after legs since ridiculous each muscle gets its own day they do its thing so it regards to vacuum training vacuum training is not something that's gonna shrink your waist it's something for a pose I know how there's like this stigma of like people saying that vacuum trains like a ploy to like I don't know but vacuum training is an old-school pose and that's an old-school exercise that you need to practice if if like a vacuum was so you know easier whatever how come nobody can do it you know there's like a few people on earth that are like living right now that I can see like in the competitive bodybuilding like realm right now that's probably like coated robot and a couple people artemus a few people like sebum and those guys they all have incredible vacuums but at the exact same time everybody likes the dog and say that the vacuums are ridiculous but if you're a classic bodybuilder and you want that look you need to learn how to do that I don't do very good vacuums I literally cannot do a very good vacuum because they don't practice enough but those guys practice you literally let all the air out of your system and put your abdomen up and let I mean you have no errand just imagine doing it's any type of an exercise where there's no air in your lungs none you don't know holding your breath you're blowing all your air out and then holding a pose for a period of time most people couldn't do that for more than three seconds and these guys do it for you know 10 seconds at a time or something like that so make sure that you practice that stuff and it's for a pose you know I wouldn't use it as an exercise use it as something that you're just like you would practice like a front double myself or something you would practice in vacuum I think full-body workouts are fine that's kind of something I did the other day although I do something on my site called the daily pump where people can follow the exact same workouts that I do although I didn't really train like that yesterday I still did something normal for everyone to do but I train if I'm traveling and I don't have time to do something right like I was at the hotel gym so when I hit arms it was very basic and it was very you know the I think the weights went up to uhh like 40 pounds and there was only one bent in the entire thing so I just did what I could there but other than that I think full body workouts are fine if that's what you're trying to do but if you're hitting a full body workout hard just make sure you have enough rest between you know doing it again just like upper and lower as well so I think that there's I think that supplements play an important role but nothing beats your diet I mean if I if let's say there was never supplement companies you could still body build easily you know you really can supplements make bodybuilding I think easier in regards to let's say you're traveling and you don't want to pack meals with you when you go you can take protein powder but if you're sitting at home and you have all the you know necessities around you where you can make meals you can make you know sandwiches you can make you know steak you can make chicken you can make rice if you can make all that stuff and you choose to do like a shake or a weight gainer that's when it's a problem you need to make sure that you're getting Whole Foods like that's the point of bodybuilding you don't want a bunch of processed stuff all the time but if you know when I'm out doing this and I don't have my kitchen at my side you know I got that little tub away and it's it's the fallback stuff if you don't have time to do it but in regards to the most beneficial stuff a basic whey proteins gonna do it and you can't beat creatine it's one of the only things I mean I know there's a bunch out there that are you know proven to be effective but I think creatine is one of the most underutilized supplements there is creatine is incredible I take 5 grams post-workout every day and I don't load it I don't come off I take 5 grams post-workout after every workout and that doesn't necessarily need to be post-workout it just needs to be around this same time every day so if you train at 9:00 yes like yesterday if we train early and then I did my post workout but like today we're training a little bit later I'm still gonna do my my creatine around the same time every day most people just train at the same time every day I will do one more of these I would do it on time we okay I don't know if you notice throughout each one of those I move my grip and slightly each time just a little bit I'll start putting this stuff away before we wrap this up yeah ready you'll know where to do enough weight if you have a specific rep range that you're trying to land on so you're going for like let's say you're doing 12 to 15 reps and like let's say these I was doing 10 10 10 those were like a little light I'm just doing a lot of this for pump work and especially for this workout but if you're trying to land on a specific rep you should land on that rep if you're getting to you know 12 reps and you're shooting for 12 reps and you're like in your mind thinking well I put it publicly got 15 20 out of that then you're going to light the reps are there for a reason and you should try to land and stick to those numbers so should be getting pretty close any exercise absolutely I do inline lying leg curl I do them on extensions tricep press down the standard barbell or cable curl you do them on benchpress I mean literally anything you can do because the exact same movement you can do in my lap pulls you know here then come down low and then come full you know you can really do it anywhere it's a really cool way you know to switch it up pre and post post-workout what foods you know what it's pretty funny it sounds like a little uh I know cliche but I honestly like cereal for me PO like pre-workout is gonna be awesome and there was actually a time when I was dining down this last year when I was doing the the men's health shoot that I dyed it down on my pre-workout was pop-tarts actually show you right now the pop-tarts that I have right now are the cookies and cream like I just they're so simple man like this right here is about 75 grams of carbs 3 grams of protein and 10 grams of fat it's so easy to just fly safe I have eaten my pre-workout it's easy to track and that's in here so you don't need to spill it or cook it or anything there's no no moisture no milk that you have to add in it's really simple to do a pre-workout with something like that cool questions on the way there anything free weights free weights or I just think they're better and what I like about free weights is like we're talking dumbbell or barbell everyone's built differently so if your body wants to do something to make it better for itself a free weight can move for whatever it wants to do to make that exercise work same with a dumbbell but if you're on a machine that machine was manufactured to move in a certain range and if your body's not too happy with that I'm sure anybody's gone to a different exercise and thought themselves wow this doesn't feel right for me it's because it was made that way it's just not made right for you not your fault therefore well it's not their fault either bodybuilding.com be become flex wall pretty cool thing check it out if you haven't seen it it's been a really awesome really awesome experience being here I've been I mentioned on my post the other day it's been basically three years and I feel like this is the place I wanted to come this entire time so uh body be calm appreciate everything they've done for me again my name is Julian Smith Instagram Smith out Julian Facebook Julian Michael Smith and my website quad DICOM if you have any questions about anything always asked I appreciate you guys tuned in for this you

Channel: Bodybuilding.com

Views: 288,607

Rating: 4.8148518 out of 5

Keywords: Bodybuilding.com, calum von moger, calum von moger arms workout, arms workout for men, workout for arms, bodybuilding arms workout, Weight Training (Hobby), bodybuilder, von moger arms workout, training arms, how to get big arms, big arms, how to build bigger arms, biceps, triceps, triceps workout, biceps workout, triceps exercise, biceps exercise, generation iron 2, julian smith, juliam smith training, Julian smith motivation, quads, quadguy, optimum nutrition

Id: nPXF190Z5zI

Length: 74min 39sec (4479 seconds)

Published: Tue Jul 25 2017