The Perfect ARMS Workout (Add SIZE!)
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- čas přidán 1. 06. 2024
- Build Muscle by Bodyweight
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This calisthenics routine is the perfect arms workout to add size and build muscle.
We'll be using bodyweight exercises to train the triceps, biceps and brachiallis. These are all important muscle groups for bigger arms.
This workout routine can be done at home, without weights and no gym is needed!
A1: Assisted One Arm Chin Ups 3 x 4 - 6
A2: Straight Bar Dips 3 x 8 - 15
B1: Close Grip Chin Ups 4 x 6 - 15
B2: Diamond Push Ups 4 x 8 - 15
C1: Bodyweight Bicep Curls 3 x 8 - 15
C2: Bodyweight Tricep Extensions 3 x 8 - 15
D1: Neutral Grip Chinup Eccentrics 2 x 4 - 6
D2: BW Tricep Extension Eccentrics 2 x 4 - 6
If you've been wondering how to build bigger biceps or triceps with calisthenics, this video has you covered. - Sport
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Sir what is the meaning of 3X4-6 sets
When I do this workout I feel my chest working out more then my arms, I'm fucking weird.
Hi Daniel. Idk if ur gonna see this but im gonna tell u anyways. Im 14 and ive been struggling with my self image. Not even my girlfriend can help me to see myself better. Ive been following some of your videos and I dont have some fancy edited transformation to post. But ill tell you that the little bit of muscle and wider shoulders im getting make me so happy. Doing the most basic calisthenics moves really make me feel like I made an accomplishment. Im way more comfortable in my body, and even though im far from showing a single ab I feel much much better. Before finding u every channel was giving some expensive program that I as a kid cant afford, but your videos about bodyweight exercises are 0 dollars and are really effective. When you’re old you’re gonna realize how much people u helped make themselves feel better about themselves by doing this free service. Im not a wise elder or something but you already lived a great life (not saying ur dying) as in im sure u helped not only me but countless others as well. Thank you so much for helping me feel confident about myself, it really did help me in so many aspects of my life especially high school freshman year.
how are you two years later ???
@@DS-uo1zy Reading this just made me almost tear up. I did not remember this at all and your comment brought me back. I'm currently doing much better in life, and Daniel was a major part of that. I don't have a Zeus body, but I'm way more fit and I went from 210 lbs at the time of that comment to now 180 @ 6'1 with about 15-18% BF. I'm 18 in a few months and actually have two internships. Once I complete high school, I intend to pursue computer science. Girlfriend at the time is no longer in the picture, but I'm happy with the person in my life right now. Thank you for bringing me back to this my friend. Reading it makes me want to go hard on a workout today.
@@jaydenford8302 I'm happy for you bro
Love from India bro ❤
Superset 1
A1: Assisted OAC: 3 sets X 4-6reps
A2: Dips: 3 sets X 8-15 reps
Superset 2
B1: Close Grip Chin-up: 4 sets X 6-15 reps
B2: Diamond push-up: 4 sets X 8-15 reps
Superset 3
C1: Bicep Curl: 3 sets X 8-15 reps
C2: Tricep Extension: 3 sets X 8-15 reps
Superset 4
D1: Neutral Chin Eccentric: 2 sets X 4-6 reps
D2: Tricep Extension Eccentric: 2 sets X 4-6 reps
Daniel, you seem to have run out of body fat.
That's my goal lol! Lost 10kg/22lbs already but need to shed more weight to look like that
@@ElvisLifts you look awesome
@@AhsanKhan-eo8dv thank you!
@@ElvisLifts oh yh I’ve seen ur transformation
I swear man, your timing is impeccable... 😂
I agree on that
Yeah I was looking at bodyweight bicep workouts last night then today I get this notification. 😀
Dropping bars there dude haha. “A full stretch and squeeze/is gonna have your arms hugging the sleeves” 🔥🔥🔥
Like many, I'll use isolation movements after compounds for the last 15-20 minutes of training. I use it to work on lagging muscle groups that could be slowing my compound overload progress, or to improve an aesthetic imbalance. It's also an enjoyable challenge to isolate with mind to muscle, and getting a pump in a specific area feels good.
This channel is so excellent. Clear, informative, concise. So good.
Yes I definitely include isolation. I do higher volume on isolation than I usually do on compound movements, so it's good for increasing volume of work on the smaller muscles. I also believe that strengthening smaller muscles with isolation will translate to strength gains in compound movements.
Thanks Daniel. Your Muscle building demos are The BEST on line Bar None! No NOISE just No Nonsense instruction!
Nice vid Daniel, as always good content and great quality. Can't wait to try this out
AMAZING VIDEO
THANKS SO MUCH!!!!
🤩🤩🤩💪🏼💪🏼💪🏼
please continue to make videos like this. They are so helpfullll!
Love your constant progress and growth in your channel you are the most calm calisthenics maniac boss there is!!
Danielsir we r very happy with ur teaching...God bless you...daniel
Love it. Very needed to show how to isolate some arms using grind style calisthenics.
Great workout. Thanks.
I see your videos as giving no excuses for not working out. I often find while traveling I can cut myself a break from working out. Your method is the anywhere any time, any place pump. Thank you and keep up the good work!
Amazing video, Daniel, thanks!
Definitely gonna try this one TODAY! Great Vid!
My Favourite Channel, Love your work ❤️ keep it up 🔥💪
Excellent, excellent exercises! Thanks guy!
perfect content, thanks so much!
Looking great will try this out next workout!
Insane Video, i needed that so much, thanks daniel 💪🔥❤️
These are some fantastic and relatively unorthodox exercises. I like learning new shit.
FitnessFAQs Thank you very much for all of the videos for the past years I have learned so much about my body and how to build muscle, strength and endurance while staying safe.
Nice setup Daniel. Definitely trying this routine out when the time is right. 🙏🏾 💪🏾🔥🤙🏾
4:19 channeling Arnie there, made me chuckle haha. I'm gonna be starting this routine, it looks challenging and fun. Great video!
Great tips
What a fantastic video, man. Awesome content. You are a legit CZcamsr.
Quality content as always. It would be great to see cluster training with calisthenics in te next video.
Definitely trying this workout on my arm day. Thanks :)
Hello Dan, greetings from Bulgaria. I have like one day of my training week for doing arms. I do like it because I feel like hulk afterwards. I do not like isolating on the other hand because I get used to train doing only pull ups, push ups, dips, squats (whole body) and when I isolate I feel like I'm neglecting the other muscles. It's just in my head. But as I said, I have one day only for arms. Thank you for what you are, keep inspiring us and be healthy.
Great video
I always do isolation exercises because it targets that muscle to fatigue and means I can track the sets and reps so I have a benchmark for the next time. I really enjoyed this video and I will be trying these tomorrow morning at 4:50am since it is my bicep and triceps day. Thanks Daniel.
I just did this workout and I experienced the best pump since I started calisthenics in January. Awesome, thanks 👌👍🏼💪💪💪
Great video Daniel. It feels like you're just with us while you speak.
I use isolation exercises to fix some weakness like the biceps but, in my opinion, the problem with that is that once you start with a specific muscle you just feel you should do it for other muscles too... So it is quite time consuming in the end if you really wanna be meticulous
I hardly because I usually do a full body split of compound movements and I'm completely drained/out of time/done after my big lifts.
That routine was brutal... thanks!
Doing this now looks easy but it's far from, it's a killer! Love it! Thanks Daniel
Sweet video
This might be the first workout channel outside of Athlean X that I am subscribing to
Dude, your hair is awesome!
I completed the workout shown in this video this morning. Thanks Daniel! My arms and chest are pumped and feel great. I burnt a lot of calories and my heart rate was high for a strength workout. Impressive muscle definition Daniel.
You should be on the cover of every fitness magazine!
I usually only introduce 2 isolation exercises one for biceps one for triceps and only at the end of the session, where all the compound movements and tricks that im trying to learn are done.
I did not use isolation Calisthenics in my 1 Year transformation. But now I will definitely incorporate them into my routines
I support FitnessFAQ’s 👍🏼
I already done my traning when this video was posted :(, however after tomorrow i'll do this routine..
I’m definitely for isolating workouts, here’s why. When we get a deep cut (in this case a high intensive workout) our body grows back thicker tougher skin (aka bigger better muscles).
Gonna try this
Was just looking for an arms workout, right on time! I always include isolation in my workouts not only because I care about aesthetics and want to get big, but also because it can produce a positive effect on strength overall, by solving weaknesses around the body and fixing asimmetries. I’m looking forward for a new chest workout, greetings from Italy!
Riccardo Nardin yea nah this won’t grow ur arms. Eat more and progrsssively overload on arm movements that work for u, not some biased calisthenics only dude that can’t even fill out a small shirt
Hugh G. Rection I get it, but first, I believe his physique is perfect and second, working on a sarcoplasmatic hypertrophy for smaller muscles alongside with myofibrillar caused by major compound movements for me works just fine.
I tried this workout today its killer! Wasn't able to do eccentrics, muscle fatigued too much. Im gonna do this and progress!!!!💪💪💪💪💪
I love ur videos learnt so much from them.🔥🔥🔥 watching and became inspired.👌👌👌💪
Keep it coming
Please do moreeee like thesee
Yes Isolation is required as we can categories. And train a particular muscle with complete benefits. And as well we cannot isolate but still.
I do bicep isolation exercises so I can have the complete planche starter pack.
(I actually do all sorts of isolation exercises for 1) it feels good, 2) muscular development, 3) accessories of my primary goals)
I do a mix of calisthenics and traditional weight training. It doesn't matter if I'm using body weight or a barbell, I build my workout around compound movements and I use some isolation movements at the end just to empty the tank and finish with a good pump. These days I mostly do body weight and kettlebells but I still use this training style.
Can you do the same bicep bar curl with gym rings? Great videos keep em comming
Yes, you can.
I LL add some pelican curl to make It brutal
Isolation, yes as a way to help get past sticking points on compound movements.
I do isolations only for rehab/prehab/correction. I don't train for hypertrophy goals, but skills
Same day tríceps and bíceps. I consider me a simple starter and only workout basic movements. In a few months i'll see upper skills and probably keep both muscles in different days.
hey Daniel, love your videos!
As for your question, I stopped doing arm exercises two years ago since I realized several things:
1. The arms are "too full". As a martial-artist, I know that the pure function of the arms is to transfer energy and power from the center of mass to the hit-point (fists\palms), not to generate or create that energy. if there's too much tension in the arms it disrupts their main function.
2. My arms do grow in strength and aesthetics when I use only compound movements, so there's no need to train them specifically.
3. I already put a lot of stress on my upper-body, and I feel it especially in my hands and wrists. Adding more stress on my joints can easily lead to an injury.
however, if any of my clients is having a slow-down in progress due to lack of strength in his\her arms, I would definitely isolate the arm muscles for a period of time until that limitation is removed :-)
Man, trying the straight bar dip for the first time was humbling :')
Are you gonna be doing an interview with the FitnessFAQs guys like you did with Gabo, Tom and Austin? If so I'm hyped! Also, I do curls and tricep extensions just because I noticed my arms weren't growing at the rate of the rest of my body.
The biceps exercise on superset 3 is even better with rings👍
Someone doesnt have rings
Yes I always do them :)
Hey dude, recently started to listen to you and watch your videos. At this point, I don't do any isolation, I try to work as much of my body as possible with every workout. That's mainly because I'm very overweight and I'm working out mostly to lose weight and get into shape and my research says that whole body workouts, especially HIIT, are the best way to burn fat. I do mostly P90X or some shorter Tabata workouts when I don't have as much time.
For you specifically, the noobie gains obtained by compound lifts in the gym might be the best idea - squats, deadlifts, etc. Caloric deficit and enough protein goes without saying
Great workout. I'mma try it out my next arm day. And about Your question: I use isolations sometimes: most often for arms and shoulders for example I do some isolations for triceps at end of workout because it's my lacking muscle group, sometimes for biceps because of benefits You described in Your video it has for calisthenics training. I isolate shoulders by doing dumbell side raises bc it's harder to hit his muscle group with bodyweight exercises and I also do some straight arm front raises/dumbell zanetti presses for my planche training
Thanks for the content mate!
I train 6 times a week so I do have time for isolation : i train everyday except on Saturday (rest day) and I think that isolation should be included if you do have the time that it required, since it would (to me) greatly increased your gains.
I love TB but if you have some weaknesses, it may not be the best way to correct them, even though I still do a TB once a week to hit all muscles at least twice a week.
I do include isolation after compound movements. I think, as other assisting muscles run out of juice, Isolation can get the last 5% out oft the primary targeted muscle. In order to not "overstress" the muscle, I will only do maybe 2-3 isolation sets at the end of a workout.
*My Man , with a solid Stuff*
I do not include isolation, because I like to train in the most efficient way possible, which means best gains with least amount of effort (still quite a bit of effort though haha), so in order to achieve skills and build strength I uniquely work on the exercises that directly use the exact muscles needed for that skill (e.g. for front lever I do negatives and isometrics to reinforce back strength overall, then I do a couple sets of dragon flags for the core for example).
Anyway, seriously you've helped me out so much man I got the back lever thanks to you, I got the muscle up, and now I'm at half lay front lever man keep up the amazing work ! 💪
That's nice, I also stopped isolation completely, I simply don't find isolation exercises fun, and I don't want a body that requires unfun work to be maintained.
You are doing good for skill training, but for size (hypertrophy) isolation exercises are must!
@@pessumpower yeah I know don't worry, I did like a year of hypertrophy training to get where I wanted to be esthetically, and now it's just pure enjoyment and learning skills :)
When I have time I always include isolation but on busy days when I can just barely fit in a workout, I make sure to go hard with all the compound movements and skip isolation.
I would change the straight bar dips to normal dips, using weight(a good alternative weight is water, e.g, a gallon of water), replace the narrow grip chinups with narrow grip pullups, and use the gallon jug to do tricep kickbacks at the end instead of more tricep extensions.
I try to do all exercises isolating one side over the other. This is to stop imbalances. Like for example I do typewriter pull ups, walking dips with the hands and skull crushers leaning on one side more and alternating with each rep.
i do not routinely implement isolation exercises for my arms, which is mainly due to time constraints. i do them when i can, but tend to favor corrective exercises over isolation near the end of a workout
can you make a video about tricks on how to add weights on calisthenic moves?you have a video about how to do weighted push ups on smith mashine and that was a lot of help
I do isolate, because there has always been some weaker more undeveloped area no matter how general you use. Also,for bodybuilding .
All the perfect training in the world is nothing without the right diet. Could you please do an updated diet and nutrition video?
He's a genetic freak, you don't choose that, and certainly is not the diet and nutrition that will take your there. If you want size, do weightlifting/hypertrophy-style training
Gutted. Really want to do this workout but golfers elbow is stopping me. The only bicep training I can do are hammer curls. Without pain. Great videos as always
I use isolation on biceps. I feel incline dumbbell and dumbbell curls using a the straight up and down side of a curling seat really blast my biceps. Also I do fly's before bench or presses sometimes to pre exhaust the pecs as I feel I have more mind to muscle connection when benching if I do flys first.
ATM I do a super set of ring bicep curls and triceps extensions/skull crusher for 3 sets and one side delt exercise for 3 sets at the end of the workout. I do them mostly for aesthetic reasons and maybe I will include some ring face pulls for anterior delts since they are good to avoid imbalances.
At the moment I do a push/pull split and in my pull workout I'll add a biceps specific exercise and in my push workout, I add a triceps specific exercise
Currently I don't do much isolation because I am still a beginner. So I try to focus a lot on the basics and perfecting form. Pullups, dips, and various pushups
I think it is important to isolate. You don't need to go overboard on the volume if you train intensely. So I do 1 isolation for biceps and triceps each mesocycle making sure to increase reps or weight and always isolate my side delts.
i do but for shoulders with weights that's because i had alot of mid/rear delt injuries
for triceps and biceps i do bodyweight all the time excpt once a week i use a dumbell to hit dem heads and strengthen wrists!
Damn u rock
Yes, I do isolation exercises.
I do those because I want my arm to become thicker as well. When you look at it from the front it looks skinny and not in proportion with my forearms which are relatively bigger.
I'm trying to work my brachialis, bicep medial head and triceps. I think all these contribute to the thickness of the arm.
Not doing any isolated arm training. Did it in the past but I feel like I have got good genetics when it comes to arms so my arms get big without isolation. Pull ups Bench Presses Push ups etc are enough :)
Dude, crear video. I ve bebe doing body by rings and It has given me a lot of gains. I don't know how am I going to train when I finish the 3 phase
Super
Thank you for your video, I wonder what would be the rest time between sets and between supersets... thanks to anyone who could also suggest it
I do isolation exercises but just with weights instead and do compound multi-joint movements with primarily bodyweight exercises tbh
Definitely legit
That aussie accent “baar”
Yes course I wanna focus on one muscle for both hyportrophy and strength
I honestly want to see your take on combining calisthenics with a little bit of weight training. Well mainly bench squat and rows. I still want to be strong for calisthenics but still be strong for weights. So I want the strength to do the skills and lift heavy weight. I might be asking for 2 much but I just want to balance both.
I have started to include iso exercises ever since lockdown and I think it's been a net positive. When doing pullups I had a suspicion that my lats were the weakest link, so I did a few sets of pulldowns extra after each workout and it fixed my stall. I probably won't continue to do iso unless I sense a need for extra stimulus on a particular muscle group.
I do iso work for hypertrophy and compound movements for strength.
I include isolation excercises at the end of the workout to get some additional stimulus in without having to control very complex moves. That way I train skills and harder excercises at the beginning of the workout, then I do normal full body excercises complementary to my goals and then 1 or 2 isolation excercises @ 3 sets
I do pull ups, dips, push ups and 360 pull with supinated grip to isolate the biceps and get that full stretch. Those are all of the exercises in my entire program :)