Hey everyone! In this video it was arm day. For this workout video we decided to meet over at Edge Fitness in Deptford, NJ. As many of you know, we love to superset our workouts, especially our arm workouts. This means every time we complete a set of bicep exercises, we perform a complementary triceps exercise. It’s the best way to get the blood flowing! You can perform this workout by yourself, but it’s a tougher workout when you have partners. Pushing to the limit, less time between sets.
Don’t get hung up on the amount of weight. Feel free to reduce the weight and keep the reps high.
How To Get Bigger Arms Workout
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Easy curl bar (20 Reps) Superset with 4 sets of Skull crushers (20 Reps)4 Sets
Try to perform these with as little rest as possible between sets. -
Incline curls4 Sets
10 to 15 Reps -
Overhead triceps extensions4 Sets
15 to 20 Reps -
Dumbbell curls high reps (30 Reps)4 Sets
10 Regular Curls, 10 Hammer Curls, 10 Cross Curls -
Triceps press-downs high reps4 Sets
20 Reps Minimum -
Triceps rope pulls4 Sets
20 Rep minimum -
Dumbbell preacher curls4 Sets
10 to 15 Reps
Have you tried this workout? I’d like to hear from you. Make sure you like, comment, and most importantly Subscibe! Click the button below.
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RunThaCity’s 300 Pullup Challenge: Ultimate Pullup Training
There is nothing that says you need to be big to be strong. Even if your build is thin, you can build muscle that gives you more strength. Your size is no indication of how strong you actually are. One way to build better muscle is by mastering the pullup. Some trainers say that the pullup puts smaller-framed body builders on a level playing field with those with large frames. You may be able to deadlift hundreds of pounds, but if you cannot meet the 300 Pullup Challenge, you’re not really as strong as you think.
300 Pullup Challenge
The 300 Pullup Challenge is relatively simple. The goal is to complete 300 pullups in one hour. The easiest way to do this is by breaking them down into sets of 10. Complete 30 sets of 10 in one hour and you’ve conquered the 300 Pullup Challenge. The only equipment you need is a pullup bar, which you can probably find on a local playground, music to get you moving and a pair of gloves to protect your hands. Do ten pullups in quick succession, stop, walk around for 30 seconds to a minute, then do the second set. Continue until you have completed 30 sets of 10.
300 Pull-up Challenge Workout:
Feel free to do these in any order you choose.
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10 Sets Of 10 Reps Wide Grip100
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10 Sets Of 10 Reps Under Hand Grip (Chin ups)100
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10 Sets Of 10 Reps Close Grip Overhand100
Pullups Keep You Honest
One of the best things about pullups is that they keep you honest. Many bodybuilders claim that a pull-up is an unfair test for larger people, but this is far from true. A 250-pound person should be able to master the 300 Pullup Challenge as easily as someone who weighs half as much. The only reason pull-ups may be difficult for a larger person is if they have excess body fat. If you find that your form is lacking or that you are having difficulty completing the challenge, you may need to include pull-ups in your workout more often.
Pullup Bottom Position Pullup Top Position Watch Your Form
Before you attempt to conquer the 300 Pullup Challenge, make sure that you can do one rep with proper form. Grab the bar tightly, keep your legs straight and brace your body as you lift with your arms to pull your chin over the bar. Your torso should not fall too far forward or backward. You want to keep your body as tight as possible. You can use an underhand, overhand or neutral grip, but be sure to come to a full extension at the bottom of each rep. You also want to be sure your chin goes above the bar at the top of the reps.
How many pull ups should i do a day to see results?
I regularly perform 5 sets of 10 as a warm up to most of my workouts.
Work toward the 300 Pullup Challenge once each week and be sure to give yourself plenty of recovery time between sessions. Continue working other muscles during your week, but keep in mind that pullups will work your back and biceps, so you may be able to eliminate some of those exercises during the week. For more tips on getting the most out of your workout, subscribe to my YouTube Channel.
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Although squats are one of the best size-building exercises, the deadlift can actually build more major muscle groups and create a stronger physique. One of the main reasons the deadlift is so beneficial is the core strength it builds as your core is a critical health component.
In almost every movement, the core supports the body and deadlifting is the best way to build your core.
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If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.
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