Programming Manipulations: Arm Workout Breakdown

i think we can apply this back to training as well so like there's obviously there's that we've just gone down a big biochemistry hole but we come back out of that and then go into another hole so to speak uh we trained earlier on thanks for noticing guys we have we do sick pump um what the pump tank we just did arms but like we amended exercises let's talk about like the a1 a2 a3 that we did earlier on right and like why did you choose those exercises so like explain what they were explain why we did them and like the amendments and adjustments that we made along the way because i think this is another example of understanding this is the stuff i fucking creamed over as a coach it was like biochemistry and then like the programming and manipulations and stuff so run us through a182a3 and why we change things along the way okay so we we had you said we have limited time we got in and out like 30 minutes we gonna be on camera we gonna be on camera we need to get a juicy pump okay so if we if we have limited time we need to make make a something that a bit more efficient so it's not like we're gonna be able to go on and do like 20 sets of stuff would have loved to we'll love to but we just it's the time constraints okay well what works good in that well we'll do a tri set so now we have a lot of different options for tri sets let's do i i want to do something fun i hardly ever trained my arms let's do something fun so i'm like okay what's an unusual way of doing it so we could do 6 12 25 we could have done a lot of different stuff you got mechanical advantage 6 12 25 in your arms yeah because you said uh you were asking me in the workout is like a mechanical advantage thing i'm like kind of sort of it's more of a an old school steve holman iron man magazine positions of flexion style workout which in those workouts they would do a mid-range movement which would be more of your heavy power movement so there's not a lot of stretch there's not a lot of shortened position it's basically the load is is in the middle of the movement so it's really good for like big like heavy stuff start with a seated seated curl so we're seated incline curls not first seat not incline we only had an incline high incline but it was we just say seated curl right so we do that hit an am reps six to eight reps so then i like in the original uh in the original iron man stuff they would go mid-range lengthen position shortened position yeah now i prefer doing it a different way i like doing the mid-range going to a short position and then getting a big pump then going to the lengthen position and trying to do praying to any god that is available exactly and like really just ripping the shit out of it because we have like three sets of that three sets the triceps we're kind of done so mid-range position seated then lower the bench flip over spider curls get a little shoulder flexion elbow flexion we move into a short position and the gravitational load is short position get a really nasty pump same incline flip over and get in a really deep stretch position and then finish it out for sure so like let's look at the adjustments