About this Video

• Video Title: This Blew Up My Arms
• Channel: Ben Yanes
• Speakers: Ben Yanes
• Duration: 00:12:49

Introduction

This video details Ben Yanes's arm-training structure, designed for consistent, long-term results. He outlines a weekly plan with specific exercises and emphasizes a balanced approach focusing on both the "squeeze" and "stretch" positions within the range of motion.

Key Takeaways

• Arm Training Structure: A five-exercise routine, two days a week, with roughly three days rest in between. Exercises include two triceps, two biceps, and one for forearm muscles (brachioradialis and brachialis).
• Exercise Emphasis: The routine alternates between exercises that emphasize the "squeeze" (muscle shortened) and "stretch" (muscle lengthened) positions for both biceps and triceps. This is believed to promote balanced muscle development and reduce injury risk.
• Exercise Selection: The speaker suggests variations within each exercise type (e.g., rope vs. straight bar triceps extensions). The key is maintaining proper form and focusing on the targeted muscle group's range of motion.
• Volume and Effort: The recommended volume is three sets of each exercise, performed to failure. The speaker recommends adjusting volume based on individual capabilities and training experience, starting with lower volume and gradually increasing it.
• Importance of Balanced Muscle Development: The inclusion of hammer curls targets the brachioradialis and brachialis muscles, promoting well-rounded strength and reducing the risk of muscular imbalances.

The video mentions the following exercises:

• Triceps:

  • Any triceps extension (rope, straight bar, machine) - squeeze emphasis
  • Overhead triceps extension (rope) - stretch emphasis

• Biceps:

  • Cable curl (arms at sides) - squeeze emphasis
  • Preacher curl (machine or dumbbell) - stretch emphasis

• Forearm Flexors (Brachioradialis and Brachialis):

  • Hammer curl (rope or dumbbell)

The speaker emphasizes that these are example exercises, and variations are acceptable as long as they maintain the squeeze/stretch focus and proper form.