if I wanted to put one inch on my arms but not gain fat anywhere else this is what I would do this is going to be some training it's going to be some Diet some supplement some of it's going to be rooted in scientific literature some of it's going to be anecdote some of it's going to be based upon interviews that I've had with experts but let's go ahead and jump into it we have new videos every day hit that subscribe button and also please drop a comment for the algorithm it helps a ton it
just YouTube likes to see that so any comment the algorithm support helps a lot so we'll focus a little bit on training but I'm not going to go through an arm routine at the end of the day stimulus is kind of stimulus and we're seeing now whether it's full range or partial range or cheat reps or this or that a lot of it's the same as long as the mechanical tensions there so a lot of it comes down to tissue quality how do we get blood flow in there how do we recover from a nutrient
perspective how do we time how frequently do we train so it'll be a little bit more like Hey how do I build my arms in like a wide angle View type thing okay so let's go ahead and jump into it today's sponsor is 25% off of seed symbiotic that is a Prebiotic and a probiotic now the cool thing about seed is that they have a unique technology that puts a capsule inside of a capsule now what that means is you're getting potentially the appropriate delivery of the prebiotics and the probiotics to where it needs to
go and that's a big claim to fame for them but what's more important to me with seed is that they actually put their money where their mouth is with research they actually fund a lot of interesting studies that are related to the gut and not just the gut microbiome but just the gut in general whether or not it aligns with what they're after as a company or as a brand they just want to do the research and understand more and they continually evolve and that's exactly what I look for in a company and it's pretty
darn cool that's why they've been a sponsor on this channel for years because we align and I wholeheartedly support that they're also a tremendous supporter of the content that we create and the best way that you can support this channel is doing something good for you by supporting our sponsors as well so that link down below saves you 25% off your daily symbiotic is in the top line of the description underneath this video rule number one if you're trying to build your arms or any part of your body for that matter the first thing you
have to know is the hierarchy okay remember I've talked about this a lot before stimulus is number one stimulus on the muscle okay Above All Else second is protein third is calories fourth is carbohydrates you can build a lot of muscle as long as the stimulus is there you can build a lot of muscle as long as proteins there you don't need to be in a caloric Surplus to build muscle you simply don't and you definitely don't need extra carbohydrates to build muscle whatever is going to help you recover number two tissue quality matters when
I sat down with Chris Duffin someone that I respect in the industry one thing that he really really drilled into my head he's like tissue quality matters man like getting the blood flow in there getting the nutrients delivered getting the actual muscle protein synthesis to occur and What needs to get there they in the first place so what are some things we can do to improve tissue quality so that our arms potentially grow we get that extra inch on the arms well one little trick that I've learned is glycerol using a small amount of glycerol
before a workout you can do a Google search or Derek from more plates more dates has done some videos on it it draws water into these cells so it is a very shortterm uh like osmotic so it draws water in so you get the pump chasing the pump matters there's evidence on this getting blood flow and actually stretching the fascia like I've got decent arms right like you stretch that fascia that muscle is going to grow okay it really does work like that so glycerol pre-workout could be really effective if your stomach can handle it
creatine as well 5 grams sure 10 grams now we're talking 15 grams we're talking some growth here you might retain some water at 15 grams but I'm telling you that intracellular water so a lot of it comes down to internal leverage Kristen and I talked about this too the more you can kind of engorge that muscle with water even if it's from creatine like water weight's okay in this case you're going to have more internal leverage and you're going to get that Peak on that bicep and you're going to be able to get that contractile
strength trust me that volume matters okay so get that creatine in hydrate up you can always drop that water weight by ditching the creatine later another thing good old citrine melee okay just get that blood flow in there that's like an Arginine type thing that's going to help just get more blood flow number three this is my opinion so some people might not agree with this but this is my opinion so no one can take that away from me I train my arms and my legs for that matter a little bit every day okay but
if I was really trying to grow my arms a lot I would make sure that I am doing two to four sets of biceps and triceps at a moderate intensity every day every day that I'm training now I generally do full body anyway so it works out but even if I wasn't I would do still that same two to four sets of biceps and triceps every day and that would really be a lot more effective for me small small dosages that I can recover from I might do a little less on them if I've done
a heavy back day where I have a lot of pulling or a heavy chest day where I have a lot of pushing but that's that there's also a study published in the Journal of sports science that shows that even if you train like to two or three reps shy of failure it's very similar gains to if you were going to full failure the reason I say that is I don't want you to fry your central nervous system by going to utter failure to try to squeak that little bit out of your bicep if you can
get there just by going two reps shy of failure and still be able to do it again the next day right so I'd rather you go almost to failure and do it a little bit every day than go to sheer failure and be obliterated the next day the next up is I do combo sets Okay compound sets or super sets super sets in this case like a combo set going back and forth between biceps and triceps comes back to tissue quality and tissue profusion and blood flow as well more blood flow cramming into a muscle
chasing the pump the pump matters there was a study published in Frontiers in Sport and active living that found that combo sets actually work just as well as straight sets so if I was doing biceps then jumping into triceps and back to biceps the fatigue was less or or the same excuse me the fatigue was the same the result was the same with less time so it's more efficient so if I'm trying to hit a little bit of arms every day I will by all means go hit some cable curls some Skull Crushers back and
forth pound that blood in there and rock and roll get the blood in there and also make it so that I'm really able to be time efficient and I don't know just feels good number five don't be afraid of some cheat reps okay now I learned this from my friend meno henselman on Instagram he's a great dude and I've talked to him before but this is something that I didn't know was true but it's something that I've always kind of messed with I've always been a fan of cheat reps on biceps like it just makes
sense I don't do cheat reps on other exercises where I'll get hurt but biceps I can kind of cheat a little bit but the study was published in the European Journal of sports science basically found that as long as the weight was heavy if you're cheat repping it's not really hurting you but cheat reps were hurting you if you were doing light weights and cheating with it so if you're doing lightweight you do need to be more strict full range of motion strict form if you're going heavier it's okay to get a little cheat as
long as the mechanical tension stays there this reinforces everything I've been talking about stimulus stimulus stimulus how are you getting the stimulus us even a stimulus with isometrics believe it or not so point is if you cheat a little bit on your bicep curl it counts but just be smart and don't hurt yourself the next one is one that you may or may not do but I'm telling you it works true legitimate bfr Blood Flow Restriction evidence is there for hypertrophy okay you are essentially affecting the nervous system okay you're affecting like uh how the
actual nerve functions but you're also stimulating more lactate which acts as a signaling device for muscle growth and you're also of course what's the name of the game getting more blood flow pumped into those suckers where you can stretch the fascia and you certainly can induce more growth as a matter of fact there's some evidence that bfr might allow for stellite cells muscle stem cells to fuse better allowing for more hypertrophy now nothing works better on bfr than arms or legs you're like uding off an appendage you know your your extremity the blood is mainly
going to get trapped in those extremities so for arms I find bfr Works tremendously well so some days I'll just do dedicated bfr arm days on days I don't really want to train but I just want to pound some blood in there that works really well the next thing has to do with diet okay remember we're trying to get as much protein as possible right but we also don't want to gain fat we want to get big arms we want to get an inch or two on our arms but we don't want to gain any
belly fat we want that ratio right thin waist big arms now with that I would do one day a week of protein sparing modified fasting that means one day a week where I do a modified type of diet where I go very low calorie but extremely high protein still I try to aim for that one gram of protein per pound of body weight but with practically no fat and practically no carbs it sounds insane but but that is my once a week gut check that keeps me so lean without losing muscle now alternatively you could
do two days a week of like an 18 hour fast it gives you so much flexibility throughout the week keep your protein high and then two days a week on separate occasions do an 18-hour fast and during your eating period get a copious amount of protein so you still get as close to that one gram per pound of body weight as you possibly can this will keep you in check and it'll help keep you insulin sensitive so you can potentially have more more muscle building capability we got to stay lean while we're building okay if
you have less fat you have less aromatase you're in a better like hormonally favored right it's just it's better that way now the next one is a Dr Mike isrel thing that some people don't believe in but I have found with arms that focusing on the stretch matters doing tricep extensions where I'm really stretching like good good stretch bicep curls where I'm getting a good stretch but most importantly I go back to the old DC training okay gold D if you've been around bodybuilding for a while DC training Dante was always big on these extreme
stretches and if you're working with a doctor and you're using any peptides then a lot of times like the extreme stretches actually work synergistically with igf so like you know you're doing these big extreme stretches so what I would say is after you finish your actual set then go ahead and do some extreme like stretches like hold in a stretch position with some weight until it kind of Burns and then let it up just just try it and see if you get a little bit more impact out of it the next one is if I
was going to add carbs into the equation I would add more carbs in intra workout okay then I would get all the benefits of like potential growth of some more glycogen getting into the muscle maybe a better pump but without the insulin Spike having carbs intra workout there's an insulin independent glucose uptake so it makes it so that I could consume these carbs without an insulin Spike so I found that having carbs int workout occasionally is a really great way to just add an extra Bullis of power without really messing myself up metabolically especially if
I'm like trying to stay lean or trying to lose fat at the same time the next thing that I would do is I would do a lot of heavy farmer carries there is evidence that even just flexing or isometric holds can build muscle for me if I do heavy farmer carries it builds my forearms and it builds a thickness to my arm that I don't get otherwise unless I'm doing a bunch of like hammer curls doing heavy carries I feel is amazing the holding in that position great blood flow but also it's getting me accustomed
to holding a heavy weight I'm strong with those weights and I get a good grip on it and I feel like it's a great thing to add into the mix anytime that's going to beef up the arms like you can tell someone that does a lot of carries they just have a look to the width of their arm and their forearms number 11 I would supplement with TMG trimethyl glycine betane not going to spend a lot of time on it because I've done a lot of videos on it but the evidence on muscle building and
fat burning at the same time with TMG it's a supplement worth looking into so check out TMG or check out some of my other videos I'll link to them down below the next one I would get enough Omega-3s there is evidence with omega-3s and p7 s6k so overall muscle protein synthesis adequate amounts people that are deficient in Omega-3s are not going to have as much protein synthesis okay is it negligible possibly but it's also one of those things that it's good for your heart it's good for your brain just get 2 to 4,000 milligrams of
Omega-3s in per day number 13 is get your calories in over the course of a week think about it like that especially if you're doing an occasional fast or occasional proteins sparing modified fast the last thing you need to do is stressing stress out about having more calories to build muscle stop about that think about your calories over the course of a week if you eat 2,000 calories a day that's 14,000 calories a week maybe one day you have 1,000 one day you have 3,000 one day you have 4,000 one day you have 500 point
is at the end of the week be in an Ever So slight Surplus ever so slight maybe even maintenance but put the extra focus and emphasis on training your arms so that the onus is going there right the focus is there that way you're less concerned about bulking at a metabolic level and you're just having this up and down keeping the body in check maybe you're in a slight Surplus one day deficit another day keeping your metabolism and your body fat in check but you're training hard with your arms and you're doing the things I'm
talking about and you're getting a blood flow in there so you beef up that way number 14 some people may not believe this but there is some evidence on whey plus collagen protein together whey and collagen do seem to work synergistically collagen is going to improve collagen synthesis whereas whey is going to improve regular muscle protein synthesis both of those are important when we're building muscle we need to be able to support the connective tissue as well so in your post-workout Shake try adding a scoop of collagen and again you may or may not agree
with it but there's enough evidence for me to say hey I think it works and it's worked well for me lastly this is a little weird for some people but I'm a big believer in sitting in a sauna now that's good for muscle growth and Recovery either way but the blood flow the growth hormone response that we get out of that the heat shock proteins that allow for more potential muscle preservation that could allow for Less muscle breakdown on the days that you're maybe not training as hard or not getting enough calories so hot bath
infrared sauna dry heat sauna whatever you've got to do just do it and it's not a requirement but it's something that I would definitely add into the mix probably in my top five at least top eight things to do for building muscle as always keep it lcking my channel see you tomorrow
