Big homies, three muscles that you're
under training on your body and it's
ruining up your look. Let's go find out
what they are and fix this problem once
and for all.
>> [music]
>> You're in the gym for at least three
reasons. You're trying to impress mostly
other guys with how much you can lift.
Duh. I'm pretty sure medieval kingdoms
elected their kings based on who could
partial leg extension machine the most.
Second, you're training because you have
childhood demons, like me. Remember when
you were in that room with Pastor
O'Houlihan for an hour after Bible study
on Thursday?
Every Thursday for months and months. Of
course you don't, cuz you're repressing
it. But that much repression drives a
lot of anger and that anger is best
directed at something productive. The
third reason you lift, really just a
rounding error in the grand scheme here,
is to improve your physique, to look
better in clothes, to look better naked,
and even in that mascot outfit.
There's no compliment better than damn,
Fluffy the Bear has huge delts. In your
quest to look your best, you're doing a
ton right. Eating enough, you're eating
enough [music] protein, you're getting
enough sleep, you're using the RP
Hypertrophy app, of course.
>> [music]
>> But, like so many people, you're leaving
gains on the table because you're
probably under training three specific
muscles on [music] your body.
These three muscles make radical visual
impacts if they get bigger. And because
you're not training them right and often
and not training them enough, you don't
have your best look. Take a look down at
your general area. That's right, take a
long, hard look at Mr. Winky.
He's dry as hell, isn't he?
>> Hell dry as hell.
>> Why do you think that is, pimp?
Because all the girls that'll be on him
are on guys that do train these three
commonly under trained muscles as well.
He's no good to anyone dry, fellas.
Let's get to learning about what muscles
we are under training, why that's bad
for the look, and how to fix this
problem once and for all.
Forest needs rain to flower and
flourish. Mr. Winky's no different.
Let's get you jacked and get him the
moisture he needs to grow, you guys.
First up, side delts.
Remember when that hot girl was yapping
to her friends about how much she loves
narrow guys? Yeah, me neither. The
problem with how most people train side
delts is that they do so almost as an
afterthought to actual delt training.
Wait, if side delts are an afterthought
on too many people's delt training,
what's the main focus? Well, it's front
delts, of course. And this is for really
two reasons. First, front delts are the
prime movers in dumbbell, barbell,
seated, standing, and machine shoulder
press. Because shoulder presses are fun
and let you lift a ton of weight, you do
them. Shit, I do them. And doing them
feels like checking a box for delts and
tires you out. So, you might do some
side delt work after presses, but it
won't be a ton because you can't be
arsed, as the British say. Second, most
people's side delt training suffers from
a creativity problem. Front delts have
like six exercises and two more if you
count front raises readily available top
of mind for most lifters. But side
delts, uh like dumbbell laterals and uh
maybe that's it.
So, a lot of folks trash their front
delts with presses, do maybe a few sets
of side laterals, and then leave the gym
with microscopic side delts. Outside of
within session problems of side delt
training, we have the session number
problem.
Like with most of the muscles on this
list, many folks train delts once, maybe
two times a week. Like with every
muscle, side delts grow from a robust
within session stimulus and get their
best gains if you train them pretty soon
after they heal from the last session.
And let me tell you, three sets of
laterals once or twice a week is neither
a robust per session stimulus, nor is it
training the side delts right after they
heal. Shit, three sets of side delts let
you heal like a few hours later or
something. Training delts once or twice
a week won't cut it.
Instead of doing everything wrong and
having to cower in the presence of wide
gods, you could stop playing and try
these simple recommendations to fix them
delts up ASAP. When you train your
delts, train your side delts first. That
way you have the most energy for them,
and you can drive the biggest growth
stimulus to them. Just like your gym
crush is driving to your big delt
nemesis help.
>> [laughter]
>> Just like your gym crush is driving to
your big delt nemesis's house right now,
bay homie. Let me make this perfectly
clear. She's not driving to his house
for finance tips or cooking lessons.
She's driving to his house so that she
can worship his massive side delts and
then sit on his
Second, do at least three to six sets
per side delt exercise in each session.
And do two side delt exercises in each
session in which you train delts.
Dumbbell laterals are great, so use
those. But try them seated, standing,
thumbs down, super ROM, bottom and
partials on an incline, or leaned over
15°. And boom, there's like half a dozen
exercises for you right there. And try
some upright rows, face pulls from a
cable that sits at knee height, and dual
handle cable Y raises as well.
You'll need a lot of exercise variation
too, because third, you're going to want
to train your delts like this two to
four times [music] a week. No joke, pimp
some pimpettes. Your delts can recover
super fast and love volume like Jared
Feather, IFBB pro, likes toxic big booty
latinas. A lot is what I'm trying to
say. Start with two sessions a week of
three sets of two exercises if you're
scared of having side delts that are too
[music] big and work up in volume and
frequency from there. Once you stop
shitting your pants at the thought of
being a real man, you coward.
Implement these three changes, eat well,
sleep well, and watch your delts grow. I
wouldn't even worry about front or rear
delts because your chest and back
training handle these just fine.
Remember when you saw that guy whose
side delts overpowered his front and
rear delts?
>> [music]
>> Yeah, neither do I.
Once your side delts get bigger, not
only will you look wider in every
outfit, no outfit at all, but your waist
will also look smaller because to the
human eye, and especially the female
human eye, the calculations on waist
width [music] are made in reference to
shoulder width, not by itself. I used to
collect female eyes. Did you guys know
that? All right, on to the next muscle
you're not training enough, biceps.
>> [music]
>> At this point, you might be thinking,
"Dude, you're so juiced up that your
body just Morpheus taking over your
thought processes entirely. [music]
Everyone already overtrains their
biceps. That's like how all guys train."
Now, let me ask you a question. Is that
actually true, or do you just have small
arms and need more copium than the USDA
declares is either necessary or safe?
Don't worry about straining the brain to
answer. I'll do it for you. You have
small arms. Let me rephrase.
You have smaller arms than would impede
your daily life activities, like
driving, brushing your teeth, and having
the sex that you're not having because
your arms are too small to attract
women, my G. And until your arms are
literally a Rich Piana-esque deformity,
the bigger they get, the more sex you're
going to get with them. That's a direct
promise from RP, by the way. It's just
science. Most people train their biceps
a few times a week, [music] and maybe
even once directly and once during back
training. They do some some curls, some
dumbbell curls, some hammer curls, and
call it a day. And look, [music] there's
absolutely nothing wrong with training
your arms like that if you're okay with
your daily life being the functional
equivalent of a group of hot girls
pointing and laughing at your naked
body. By the way, they're laughing at
you, not with you, and they're laughing
at your small biceps, you pussy. No,
they're not laughing at your dick. They
didn't even bother looking at it. Not
because it's small, you're actually
doing all right in that department. They
didn't notice it because your tiny,
pathetic biceps stole the show. Are you
embarrassed yet? Like side delts, your
biceps need to be trained with way more
sets per session and way more sessions
than you're probably training with them.
And unlike delts, in positions you don't
currently train them in because lying
down to do curls is gay. You know what
else you do lying down? Having sex with
women, dummy. Okay, with men, too, but
you get my drift. If you want to train
your biceps right, here's how [music] to
do it. First, train them with two
exercises each time you train them. Make
sure each exercise has three to six
working sets in it.
Second, try to get one of the exercises
to stretch the crap out of your biceps.
Low incline dumbbell curls, lying curls,
decline curls, and dual cable cross free
motion curls, which can be done
standing, seated, or even on an incline
if you're a hardcore sadist.
The other exercise for that session can
be a standard bicep exercise like a
dumbbell curl, cable curl, easy bar
curl, or even the traditional barbell
curl if you're a hairy-chested 1970s
man. In that case, definitely buy extra
rubbers cuz with bigger arms and a hairy
chest, you're going to be swimming in it
ASAP.
Hey Scott, what's a condom?
>> Never heard of it.
>> Third, train your biceps two to three
times [music] a week. Four is possible,
but those stretch curls will probably
mess you up so bad you're left to choose
between training your biceps or raising
a fork to your mouth to eat. Start with
six sets of biceps twice a week and go
from there, increasing sets and even
frequency if recovery is coming along
great. If you're still sore or weak from
the last session though, don't add sets
or sessions. Just increase every week's
load by 2 and 1/2 lb or one rep per set
and you're golden. Speaking of golden,
there's a kind of shower that you know
what uh
You'd have to join the members area to
see videos where I get to finish that
joke. But in all seriousness, having
bigger arms is always the right answer,
especially in solving the problem of
showering in water and not in female I
don't even have to say it. And I won't
even say it because it's not true.
I've been lying to you guys about how
much bigger biceps will get you more
laid. I know, it's crazy. I built all
this trust with you using sexual humor
and now I'm burning it up. Why? Because
I lied by omission. I omitted the other
muscle you need to be training more to
actually convert on your bigger biceps,
your triceps.
Small triceps make even massive biceps
look dumb, incomplete, naked, and not in
the fun way. In fact, if you have huge
biceps but teeny tiny strong triceps,
you arguably look worse than if you had
small biceps, too.
Do you guys remember the cartoon
character Johnny Bravo? He was jacked,
but women despised him. Was it because
of his curt and self-infatuated
demeanor? God, no. It's because his
biceps were too big for his triceps. The
triceps are like 2/3 of the arm size you
can potentially get. And they grow like
crazy in response to training. Well,
good training anyway. The trouble with
triceps is that most people train them
like meh.
Yeah, they get hit during chest and
shoulder presses. And sure, on arm day,
you'll do some push-downs and dips. But
you're missing out big time on being
able to have way bigger triceps and thus
more sex. With women. Triceps are a bit
more complex of a muscle than most, so
they need a bit of extra attention.
>> [music]
>> In my view, the best triceps training
needs three types of approaches, not
just push-downs after bench. Let's take
a look. First, you need to train your
triceps with traditional extension
movements to hit the lateral head and
medial head.
Best done with movements like skull
crushers, inverted skull crushers,
push-downs, and all that kind of stuff.
This will thicken up your triceps from
the side and actually make you look even
wider than your already god-tier side
delts do.
Second, the long head of your triceps
grows the best at a stretch, and it only
gets its best stretch when overhead. So,
exercises like overhead cable, overhead
easy, and overhead barbell extensions,
and overhead dumbbell extensions are
great here.
The long head sits [music] on the back
of your triceps and makes them wide from
the side, kind of like your
your
I got nothing. Lastly, this is a bit
more of a personal view,
is that I think your triceps also need
some pressing. Close-grip machine,
dumbbell, and barbell presses work super
well to give your triceps that high
force stimulus to grow their biggest.
Doing only extensions for triceps is
like doing only leg extensions for your
quads while skipping squats, [music]
hack squats, leg presses, and lunges.
It's weird. Throw in some dips, deficit
close-grip push-ups, and overhead
presses in there, and it's a big triceps
party. As for structure, I like two
triceps sessions a week, maybe after
chest. Here's how to construct your
triceps plan.
First, pick a triceps isolation exercise
that's either a lateral or medial head
extension or a long head overhead
extension, like skull crushers or
overhead cable extensions, for example.
Do three to six sets of that move.
Next, pick a pressing movement for the
triceps, like dips or close-grip deficit
push-ups, for example, and crank away at
that for three to six sets to near
failure.
On one day of the week, do your overhead
work for triceps first, and a close-grip
press of your choice after. And on the
other day of the week, three to four
days later, do the horizontal or down
pressing extensions of some kind first
followed by presses of your choice.
That's 12 to 24 sets of triceps per week
and should get you plenty jacked as you
slowly use more weight or do a rep more
each week with your training. Bigger
triceps round out your arms literally
[music]
like nothing else. Biceps are cool
shaped and all, but big triceps were the
only things that could truly make your
arms look huge and huge arms are
practically an aphrodisiac, fellas. Real
talk. Okay. So, is that all the tips I
can give you for arm delt training? No,
of course not. That would take dozens of
YouTube videos to [music] get across.
But, can you download the RP Hypertrophy
app and get to cranking on getting
bigger delts, biceps, and triceps right
now?
>> [music]
>> Yes, you absolutely can. Unless you're
already inundated with too much female
attention. In that case, shoo some of
these girls off so the rest of us can
eat, dammit. Guys, all jokes aside,
having bigger side delts and arms is
never the wrong answer. And if it's the
wrong answer, I don't want to be right.
See you guys next time.
You got the script, fellas. You know
what to do. Bigger side delts, bigger
biceps, bigger triceps,
and then hold your hands out like this.
Let the female attention wash over you.
Watch this. Ready?
>> The locker.
>> Should just be a minute.
Watch this video while you're waiting.
I'll see you next time.