The Dad Bods and Dumbbells Podcast
The hosts Mitch and Bart discuss fitness, fatherhood, and guy stuff to help men live a great life, have fun, laugh, and get a little more fit in this weekly Podcast.
The Dad Bods and Dumbbells Podcast
Mitch Finds loot on a run and Bart Shares how to get bigger arms after 40
What if occasional conflicts are the secret ingredient to stronger friendships? We kick off this episode by reflecting on how past disagreements with our best guy friends have fortified our bonds. Listen in as we navigate the importance of conflict resolution in any long-term relationship, blending humor and sincerity along the way. And sure, we know you love a good laugh, so we're throwing in a listener-submitted dad joke—the darker the humor, the better!
Shifting gears, we spotlight the college football scene, with the Oregon Ducks and Texas Longhorns stealing the show, and all eyes on Texas as they gear up for a showdown against Georgia.
Next up, we ponder the art of parody, specifically targeting the unique comedic style of Burt Kreischer. Fame, insecurities, and the dreaded imposter syndrome take center stage in this lively exchange. Personal anecdotes spice things up, including a memorable run-in with Twilight star Kellen Lutz and a comical gym encounter with a former pro football player, where strength and confidence were put to the test. To wrap up this segment, we share a chuckle-worthy tale of some playful antics observed in a Target store.
As we roll into fitness, we're here to pump up your arm growth game. We share our own botched tattoo story and dive into the anatomy of biceps, triceps, and delts, offering tips to achieve that superhero physique. Plus, we tackle the aches and pains that come with training, focusing on shoulder issues from old injuries and ways to keep those joints happy. Ever thought about jumping into a six-week arm growth challenge? We've got you covered with expert advice and a sprinkle of humor, aiming to motivate and entertain you on this fitness journey.
To Learn more about GLP-1s and Set Up a TeleMed Call with Solutions RX, use this link:
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Welcome to Dadbots and Dumbbells. My name is Mitch.
Speaker 2:Hey, what's up, it's Bart.
Speaker 1:Thanks for listening, liking, subscribing. We have a very fun show for you today.
Speaker 2:But no spat. Like last show we had a little spat walking into the show.
Speaker 1:You know how many people have messaged me about that Like what did you guys fight about? I was like it was probably a lot of grumpiness and testosterone. I think is what the real purpose was. But we got through it and actually I felt kind of bad the next day and I was like man, I miss Bart, I hope we're good, but I didn't text you or anything.
Speaker 2:I was. I was looking forward to putting that episode out because it came out on Thanksgiving day and it was like it was just fun, I got yeah, I got some comments.
Speaker 1:Yeah, my wife, my wife that listened to it.
Speaker 2:She's like he's calling you out. You're not listening.
Speaker 1:So she listened to the spat one and she's like, yeah, I can tell you guys were pissed, Even at the end. I can tell you're still kind of angry. And I was like, yeah, we jumped right into it hoping that we could push through it, but you could tell a little bit it was there.
Speaker 2:Well, we felt, know, it's kind of like uh, if you're an, you know I acted earlier to part of my life and sometimes you know, instead of trying to like calm something that you're feeling down, that you like just go with it and let it just like inform whatever is going to happen next, and a lot of times there's gold in there.
Speaker 2:You can kind of mine for gold, because you're in a little bit of a different space mentally or physically and that just changes a few little variables. And so I think you know, unless we were like literally attacking each other- we haven't done yet. There's no physical violence happening, so I felt like let's roll.
Speaker 1:You know, stacy did remind me, though. Oh, most of my friends that I'm like are my best guy friends. It's impossible to not have conflict at some point, and it's some of the strongest relationships I have because of those conflicts. So she said the same thing about us.
Speaker 2:I was like I think that's, I think that's a good, good point, all right. So basically, what we're saying is go get in a fight with your friends to see if they're really your friends.
Speaker 1:Yeah, I mean, I think I can remember a lot of the spats that I've had with some of my best, like ride or dies you know, and it just made us stronger because you had to kind of come back through it and reconcile.
Speaker 1:And it's a two-way street too. If you apologize and they don't, or they just accept it, you can't really move forward with that right. So it's a very interesting, interesting way to do it and I think it's it's uh, for when you're looking for somebody that you want to be in a long-term relationship with, female included, I guess, um, you're gonna have conflict. It's necessary. If not, you're not doing it so well. Today I have a radio or a radio listen. I have a podcast listener dad joke that was given to me. People are submitting their own dad jokes for the dad joke thing Love it, love it.
Speaker 2:All right, this one comes straight from Becca. Becca is definitely not a dad bod.
Speaker 1:Becca is a wonderful woman, great mom, and we're good friends with her family. Anyway, I've actually never had a conflict with Brian, who's her husband.
Speaker 2:He's a very good friend. He's a very good friend.
Speaker 1:I got a call today from someone trying to sell me a coffin.
Speaker 2:I got to start over.
Speaker 1:I know I hadn't listened to that.
Speaker 2:I love you, buddy.
Speaker 1:Hey, don't start, we're going to spat again. Don't you criticize me. I got a call today from someone trying to sell a coffin. I told them that was the last thing I need.
Speaker 2:Yeah, because it's the last thing you need. Oh, I get it. You didn't get the joke before you read it to me.
Speaker 1:I didn't actually read it the first time. That's the first time I read it. So for the listener bam, that was nice. That was it. So for the listener bam, that was nice, that was nice, that was solid, it was solid.
Speaker 2:Yeah, that's the last thing you need because you're dead. It's funny, I uh. By the way, uh, if you like some dark comedy, um, anthony jeselnik has a new episode new special out and he talks about when, during the pandemic, you order a kid's coffin but he's like but you know what? I had buyers and more, so I got it. It was empty, like. And his whole joke is that he hates kids so much, he's just so funny.
Speaker 1:Oh, I guess you have to watch it Go watch it, it sounds awesome. So college football, our minute of college football.
Speaker 2:Yeah, let's go how about them.
Speaker 1:Ducks Number one still.
Speaker 2:Is anyone talking about the Ducks? I thought everyone was talking about the Texas Longhorns. It feels like there's a surge happening from Texas across the country.
Speaker 1:I think you're right and I think that everybody thinks Oregon because they came from the Pac-12, is still soft, but I mean they're going to have to probably play Ohio State again. Yeah, oh, they do in the Big Ten Championship. No, they play Penn State, sorry.
Speaker 2:They play Penn State, but Ohio State's in line to play them, not the first, obviously they'll get a bye first, and then they'll play them second if they make it that far.
Speaker 1:Yeah, yeah, I mean it'll be interesting, but Texas looks strong. They've got a good matchup too.
Speaker 2:I know. Well, they've got to play Georgia. They might have to. Well, they're going to play.
Speaker 1:They're playing Georgia this weekend. Oh are they.
Speaker 2:Or the SEC? Oh, I keep forgetting. They have a championship. Yeah, SEC championship.
Speaker 1:So I had a chance to go to. My dad offered me tickets to go to Indianapolis and go to the Big Ten Championship Oregon and Penn State. There was one point where we thought it might be Oregon-Indiana, which would have been freaking awesome, yeah, but I declined because I can't. I got a marathon this weekend, oh buddy.
Speaker 2:On Sunday. Good for you, what a prior time. And it's the last time they're doing it right yeah, last time. Or they're changing it up because they're not, because they're trying to run their own one. They want to do their own one, which?
Speaker 1:will be interesting to see, because they should do their own one. I did, they have like a weird discus, uh in. March of last year and, uh, it's not good, so hopefully they do something amazing. I was worried the first time that I throw up, threw up after a marathon, okay Anyway, uh, so I got a marathon this weekend. I'm super excited, so I'm still running.
Speaker 2:Yeah.
Speaker 1:So I get uh, this happened to come by the way, real quick, he's got a.
Speaker 2:He's got a great running story, uh, and then I'm going to give you some how to grow your arms after 40 tips here at the end. Stay tuned, y'all. Sometimes I feel like you may think as the listener hey, where are these guys going? We got a plan for you, you don't?
Speaker 1:worry, you just sit back, you buckle up, you buckle up.
Speaker 2:You get on that road, you drive with us. Mitch is going to take you through a great story right now and I'm going to leave you with some zinger ideas that are going to help you get jacked I'm so excited because I'm I'm turning 40 in two weeks and I'm going to need this.
Speaker 1:Yes, my arms aren't big.
Speaker 2:Now I want them to be bigger all right, I want 20 inch guns for you and I started, uh, doing the workout plan that you sent me.
Speaker 1:We can talk about, about that too. Perfect, all right. So I usually run early in the morning because the family and all that stuff, and so I'm up about 5, 530 most days to run my whatever it is. Today was that one day was four, four miles and I am out doing my four mile thing, I cool off, run a walk and I have my headlamp and I'm looking down just listening to a podcast not our podcast, but a podcast and I see a hundred dollar bill no way, yeah. And I was pumped and it wasn't in someone's like yard, it's kind of off into like an Island. It was like, look, I get it blown away, sweet. So I pick it up, I'm like, yeah, hell, yeah, let's go.
Speaker 2:It was stuck to a piece of doo-doo, it would be funny. Pranks on you, brother. There was a prank camera watching.
Speaker 1:So this is what proceeds to happen. I take another step forward and there's $200 bills. What? Yes, I take another step. I'm not joking. There's three more.
Speaker 2:Three, so $500 total.
Speaker 1:So right now I have $600 in my hand and it's all wet because it must have rained that night or some of our sprinklers. And I look up and my headlamp across and I see because it was really windy that morning I just see flapping hundred dollar bills in bushes all over and I start walking and picking up, picking up, and I started to get a little panicky, like what the hell is this? Is this a no country for old man situation where I stumbled upon a drug cash and I'm going to get murdered because I took it? So I continued to pick up a hundred dollar bills and I stuff in them in my pocket. A car drove past and I like acting like I was doing nothing Right, and then I got my head lit up and I keep looking at grab, grab, grab. There were so many a hundred dollar bills that I left a thought a thousand dollars worth of them because I was so afraid. Because once you start getting in the thousands, of dollars.
Speaker 1:You start going okay, I got to get the police involved, Like there's going to be. But so I start, I'm walking back to my house and I still got to be like a quarter mile or something and I start having that moment of panic. What ring cameras saw me Like? Whose money would this be? Is there? Like I was trying to look up to see if there was a bag or a dead body or something. Right, Nothing, and I can. I continue to walk home and I get into my garage because I do lift after I run and I lay out all the hundred dollar bills that I got. Take a picture of it, I count it it's $3,500.
Speaker 2:Unbelievable bro.
Speaker 1:Like it's not life-changing money, but it's like, hey, let's take the bros out, you know, let's go to Vegas, let's have a good time. So I'm sitting there kind of like what do I do now? Who you know? It's that whole, uh, it's that like integrity question of, or ethical question of, do I turn it in or do I just keep it a secret? Because who would know? Right, it's cash, cash, money. Maybe a ring camera saw me, but probably not right. So I'm like maybe I should text somebody and see if anybody's ready, because I'm not on Facebook, any forums that people are like, hey, I lost my $5,000 or whatever, something like that. So I text my friends. I'm like, hey, I just found $3,500 blown around in our neighborhood. Anybody heard anything about it? And they're like no, no, that's amazing, it's so awesome. I send them a picture and I'm getting pumped. This is about 6.30, I didn't think Stacey was up, but she comes down, looks at all surveys the.
Speaker 2:I have a feeling she surveys going, oh man, and she goes look at that.
Speaker 1:She points to it and it says in small letters for motion picture use only. It's, it was movie money. It was all fake, but it looked so flipping, real, believable so like there's a point of like, almost like relief, but also like super depressed and disappointed, because there was a moment where you were already in your head that first hundred dollars there's nothing better than finding, like a twenty dollar bill, a dollar like paper money that you did not expect.
Speaker 1:There's nothing more exciting now it got to the point where I was really nervous because it was so much and I should probably do something about it. But then I have to worry about it. I just have all this fake money that was all torn anyway by the time it was all done. It was obvious because it shrunk, you know. It was obvious once it got wet, but at the time you just didn't know yeah so it's all movie money there you go wow, I was like is going to be a great story for a lifetime.
Speaker 1:I told it at this because my son had a soccer tournament again in San Antonio. I told it at the soccer tournament and it crushed. I mean crushed, but I did a much better job.
Speaker 2:This is going to be your. This will be my shtick. Yeah, you'll start going to the shows. You'll take your shirt off.
Speaker 1:You'll do the burt kreischer like the machine story.
Speaker 2:Machine story, it'll be your shtick for the next 20 years.
Speaker 1:Dude, I should do a I should do a burt kreischer a parody and just be a comedian like him and just make fun of him.
Speaker 2:I think, I think you could do it. I could crush that dude, it'd be enough. You got burt kreischer energy there's enough people that hate him.
Speaker 1:That would love me right like you gotta kind of measure your fame. He's got a lot of haters, so maybe they'll love the parody of me it's amazing how successful he is and how insecure he is.
Speaker 2:It's like that. It's very I. You know there, you know that certain that people are sometimes they're successful. They have, like you know, kind of like a um, what's that? What's that um? Imposter syndrome, imposter syndrome, and that's normal and, like you know, or over compensation. Yeah, they're too cocky because they're really insecure, but he is like, just without filter, insecure yeah and it's just like when he when him and uh and tomsie girl were interviewing matt matthew mcconaughey. Oh yeah, god it just. He was just like this.
Speaker 1:I guess there is relatable, though, because because that's what normal people like, not everybody thinks they would be cool. Yeah, yeah, but I've seen really, really famous people in person and it's overwhelming. Yeah, yeah, I was doing an event in Nashville producing it, and I had Kellen Lutz, who plays Emmett on the Twilight series movies which you've probably never seen Great movies. If you haven't seen them, go watch them. Kellen Lutz plays Emmett, the strong, handsome dude.
Speaker 2:He's the wolf.
Speaker 1:No, no Come on Team Edward all day, not Team Jacob. Anyway he's a vampire, but he's like a really strong, buff, good-looking guy. Anyway, I got to know him and I invited him to come speak at this conference because we need a couple extra speakers and he wanted to spend the whole day there because he wanted to watch the other speakers and was like the greatest dude ever Loved this guy. He walks in and it was just as sunrise hit, the doors opened and there's just this beam of light.
Speaker 2:No, I'm not joking Beam of light like an angelic.
Speaker 1:As he's walking towards me and I start to, he comes into focus, and I said to many people this, even him. I said you're overwhelmingly handsome.
Speaker 2:Like it's just like whoa.
Speaker 1:And then he's nice to boot. So by the end of the day we became pretty good friends, like we still. Thankfully, he still answers my texts and whatever. Yeah, I asked him to hold me like a baby and I'm a pretty big dude, I mean at this time I was before I was Zempix, so I was like 260 probably, yeah, and he just lifted me up, I didn't even have to jump in.
Speaker 2:He lifted me up and like a baby and took a picture best thing ever, and he wasn't even shaking like it's just oh, overwhelming. There you go watch twilight. You know it's interesting, if you like this. One of my older clients I have this uh client who played professional football in the 70s I don't want to say who it is tell me later. But uh, he actually played with oj Simpson, so he's got all these really positive. Oj Simpson stories which I love.
Speaker 1:I love it. You love positive OJ. Why not? He's gone now. Great guy, great guy Up until a certain point, almost what they would say is almost a better person than he was a football player. You know, that's what they're, oh God, almost.
Speaker 2:But anyway, that's not my joke, he was like we were joking about him using the 75 pound dumbbells and he's like, well, you can use them, right. And I'm like, oh yeah, he's like well show me, and so I was like whip, like, lifted him up Military press, just like 75 dumbbells, no warm up.
Speaker 2:Just, and you know there's. I think there's a thing where it's like, because I don't wanna look shaky or look like I'm struggling, like I almost fake, but it turns into real. And not that I couldn't lift 75s I use those, but I would never have done that without a warmup and all of that and I'm just like, but I wanna look as strong and as cool as possible.
Speaker 2:so I'm just like and he was just like oh crap. And I put him down and he was just like oh crap, and I put him down and he's just like oh my god, you know, but uh, dude, but I think there's a guy like you do.
Speaker 1:That would be pretty impressive.
Speaker 2:I think it's, I think you know to. To go back to your story, you know, you know it's like when somebody asks you to do something like a feat of strength, where you know, you're just like, you, just kind of like you lock down and you become like kind of a super version of yourself, because if you had asked me to do something like that, I would have, like you know, you do it and you're like I'm going to show no weakness Because you don't want to look like you're struggling, because that looks even worse.
Speaker 1:You know, there was these kids I say kids that were probably in high school, but they were, I mean, look like they probably played football. And they were, I mean, look like they probably played football, and they were goofing around in target while we were, uh, getting a birthday present for one of my kids and they grabbed the heaviest weights. You know cause they have weights there at target but they're really crappy. He grabbed, they grabbed. The heaviest weights were 55s and he's struggling to do like curls and he's a pretty big dude. You can tell they were like seeing if they could do it and I go, hey, hold on, hold on. I grab them and I just start repping out 55 curls on it and set them down and I walk off because no one expects me yeah, just like you didn't expect me to beat you in arm wrestling, no one expects me to have that kind of strength.
Speaker 2:You got that.
Speaker 1:You got gladiator strength brother what I want to have is what you told me the biggest arms in my 40s. I want to look like I could beat anyone in arm wrestling. Tell me how to do it, bart. Yeah, first of all, great transition thank you. Wow, that's not my great story like dude.
Speaker 2:You had me riveted that entire story because story like this it's like you can just imagine like. You're wearing the hat, you're wearing the uh and you're like what's that? No way. And you're like oh, that's no, it's a hundred and another and another, and it's like you. Just that, no way. And you're like oh, that's no, it's a hundred and another and another, and it's like you just start and it's like imagine if that was real, like oh, those are real.
Speaker 2:Hundreds like the back story behind, like how that would have happened. Well, how it got there and when we trace it down.
Speaker 1:I think the the funnier thing is. My dad used to tell stories like that, but he'd start uh, he'd say there there was a hundred dollar bill stuck in a event. I started pulling and pulling and pulling, just like I'm pulling your leg and I was like dad that, so that story wasn't true at all.
Speaker 2:Like mine was 100 true, so it makes it even better.
Speaker 1:But here's the here's the thing that I've learned. We. I mean, what is this? Our 30th episode, 40th episode?
Speaker 2:I mean we've recorded more episodes than we have I think this is uh, this is like 36, yeah, so I've got.
Speaker 1:I've tried to get better because I've listened to myself at conciser finishing of the stories, yeah, and the transitions, so they're not like.
Speaker 2:And now let's move on to the well, I I mean you're nailing it, buddy. Thank you, I'm glad we stopped the perfect transition to.
Speaker 1:to brag about how great it transition it is I love that you have a tattoo of a treble clef on your ring finger of your left hand.
Speaker 2:That tells me you're just a musician at heart.
Speaker 1:It's not a treble clef, it's a cursive S the guy f'd it up oh, you're right, it doesn't have the full stem, you're right, it's an s okay so that's, that was the, that was the musician in me wanting everybody to believe that you have this. Everybody goes oh, are you a musician? Yeah, it's like, uh, I stopped, I stopped telling people it was a curse of s. I said yes, yeah, I just say yes.
Speaker 2:And what's the S for?
Speaker 1:My wife.
Speaker 2:Okay, just making sure, just making sure. Okay, it was my first tattoo ever.
Speaker 1:And I went to this place Rock of Ages Tattoo, which they did another tattoo of mine. I just said, hey, I don't want to wear my wedding ring anymore. I think it'd be wanted to do something creative. And so he wrote, he did a cursive S and it looked really good on paper. And he did it and almost immediately I was like I hate this. So I asked my real tattoo artist who's amazing, who did my sleeve to do a cover up and he's like it's not worth it, bro, like that hand there's no way, cause the hands are the hardest to get right. I'm like okay, and then my wife's like I miss that, you don't wear your wedding ring. And so I wear my wedding ring and I have a trouble clock, you got a trouble, stupid, I love it.
Speaker 2:Okay, arm. So I think the most important thing to start your understanding of why your arms will either grow or not is that your biceps do not make up the majority of your arm. So we think about the bicep is like, oh, it's the peak, it's the thing that people look at and be like, oh, what an impressive arm. But if you think about how much of the mass of your arm comes from your bicep, it's probably 35, maybe 40 percent of the circumference of your arm comes from having big biceps the other thing about biceps is a genetic thing a lot of people have.
Speaker 2:I tend to have long biceps, yeah, and some people have like shorter, like the tendon yeah, it's more shorter, like a, like a tennis ball when they when they flex it, it's like a little tennis ball or kind of a lacrosse ball kind of built up in there, and so some of it is genetic. So you definitely want to build your biceps, but you also want to build mainly where you're going to get the most size of your arm, it's your tricep and your lateral delt.
Speaker 2:So, the lateral delt. When you think about shoulders, yes, anytime you're pushing like bench press, incline shoulder press, that's the front delt. That's the front delt as well as whatever muscles you're working. Tricep is involved in that too. But when we talk about getting that, look that superhero shoulder, look and the width of the frame, that comes from having strong round lateral delts, and so that's lateral raises lateral raises and I would say upright rows can, if you, if you have the, if you have a grip that works well and doesn't hurt your elbows.
Speaker 2:An upright cable, um or barbell row would be great for that, but that's. They're all kind of variations of like bringing your arms out to the side. So an upright row with a wide grip can can simulate that same type of. So that's going to start to build your lateral delt that medial delt area on the side that's going to give you that pop, that kind of 3d shoulder look, yeah, and then you want to build those triceps so that the delt and the tricep can come together.
Speaker 2:Yeah, in that, in that way, that kind of creates that like pop look. And so the key with triceps is there's real, I mean there's obviously three tri like a tripod. There's three muscles by bicep, there's two muscles, right.
Speaker 1:Oh okay, so that's kind of surprising you did not put that together. I know that's hard to believe.
Speaker 2:Got one for you, quadricep. How I know that's hard to believe. Bart Got one for you, quadricep. How many muscles? I'm thinking four, is that right? You got it. Four major muscles.
Speaker 1:I thought you were going to say it was the exception. It's actually five, it's not Actually whatever.
Speaker 2:Yeah, but anyway, and that should prove it right there, if there's two bicep muscles, there's three tricep muscles and then there's a brachialis and stuff like that. But that's, those are kind of like in between your muscles anyway. So with the tricep, if you think about like we call skull crushers, which is a classic tricep exercise, you're laying on your back with usually like an easy bar, but you can use dumbbells yeah, I do it with dumbbell, yeah dumbbell bring it, because you can bring it past your forehead kind of down towards your ears, um, but that like kind of hammer position where the the arm is going back and up.
Speaker 2:you're getting an awesome stretch in your, in the large kind of tricep area underneath your arm. That's the bigger part of your tricep, the outer part that we see, that little like kind of dot dot dot thing that goes down when people are really ripped they have those like that really cool horseshoe.
Speaker 1:Yeah.
Speaker 2:Most of the horseshoe comes from that lower tricep muscle, so you want to work that one big time, big time right? So tricep push downs are okay, but they're better. That's more of the the.
Speaker 2:That's more of the outer not so much as the of the lower, and so we want to build that lower one. So I always recommend people start with a heavy skull crusher type movement Cool, all right, you know, you don't again. The only counter indications to doing those would be like if your elbows hurt, yeah, you know. Or shoulders, elbow, but mainly elbow would be like in the main area, yeah, and so sometimes it's an easy bar, which is the kind of wave bar yeah.
Speaker 2:Is a good one to use because it can put the wrist in a slightly more comfortable position, uh, but yeah, you're trying to really get to failure on that. A couple of warm-up sets and then hit three to four heavy sets of those. Okay, um, you know, really pushing those last reps where you're like barely get them. Okay, you're really taxing those muscles and then going to, um, you know something that's a little bit more elbow out.
Speaker 1:Okay.
Speaker 2:If you think of a close grip pushups, yeah, you know, some people do it with their elbows close to the ribs, you know, and that's that's a little bit more of like a kind of a close grip bench press type of thing.
Speaker 2:But if you put your elbows out in the kind of the diamond shape, yeah, where your hands are kind of touching together diamond push-ups are often called yeah that really hits the the outer tricep really and the and the and the muscles are that that affect kind of the elbow going out better, and so I recommend um you know, something you can either do uh, close grip push-ups, or you can do.
Speaker 1:They're called the French curls they used to be behind your head, yeah with the elbows wide okay so if skull crushers are more elbows in, you're intentionally putting that weight out.
Speaker 2:Your elbows are wide, it's hitting the tricep differently, but you can still load pretty heavy a couple of sets there to really hit those, the triceps, especially that outer tricep is golden.
Speaker 2:And then finishing with a type of like push down and one of them that I really like actually, I mean there's definitely like the V grip push down. The key with push downs is get really close to the cable you think about. The cable comes down right by your nose and you're leaned so that your elbows are squeezed, your bicep and your forearm are all squeezed together okay and then you're pushing from there, so you're getting that stretch back here.
Speaker 2:If we're too far away and we're just doing push downs like this, where your arms are in front and there's not a lot of bend happening, yeah, we're not really activating the stretch. Yeah, which is where you get the most hypertrophy or muscle growth from. So we want to try to find the stretch, which is why the dumbbell skull pressure is a really great one, because you can get all the way down to your ears but you can't load nearly as heavy.
Speaker 1:So there's a like apples and oranges things for that. I like that, so that those are really cool yeah, so those would be the three you never do, you never do, but bicep curls. Oh, that's next.
Speaker 2:So I'm just my point on all this is like prioritize your medial delt, yep, so lateral raises not super heavy. Make sure you can feel the lateral delt moving slow movement, then go to triceps, then work biceps. Biceps would be like third tier or tertiary that's crazy.
Speaker 2:It goes against all I know, all the things I've ever thought well, and those who understand you know how to build arms like they. They know that they. You know what you got to have the whole thing right. You can't just work your biceps right because it all it all plays together, uh. So anyway, you know, barbell curl, easy bar curl, dumbbell curls, all those things are going to hit the biceps. Chin-ups are a really great way because it works your back, but it sure works your biceps. And who has really big biceps? All gymnasts.
Speaker 1:Look at a male gymnast.
Speaker 2:Their biceps are like bricks.
Speaker 1:That's crazy.
Speaker 2:Because they do so much hanging and that really builds the muscle differently because it puts a lot of tension in the muscle. You're holding your entire body weight and so knocking out some chin-ups, kind of you know. Hey, I'm doing my back day and I'm going to do biceps afterwards. Great, make sure part of your back day has some reverse grip chin-ups where your knuckles are facing, facing you, and really go for it. You're going to hit your biceps and your back and then when you get to your biceps, they're already. They already got a little bit. And then you go into the barbell curl and maybe finish with a cable curl and um and bam, your biceps are blown up that's cool.
Speaker 1:Yeah, how many times a week can you do that? Twice a week, just twice.
Speaker 2:Well, I would I mean you can do, you can do something you know every day of the week if you want. But I think, for optimal results, uh, and time for time to like effectiveness, uh, at least twice a week so like monday, thursday.
Speaker 1:Yeah, if you're not doing like, here's the thing, a lot of guys don't want to work their legs yeah they like yeah, I don't really care like or or whatever, so they like after well, yeah, and also it's just so fatiguing on your system.
Speaker 2:You need more recovery from legs. Um so, but if you're, if you're just like, hey, I'm just going to do a chest day, an arm day, yeah, you know, arms and shoulders day, and then a back day and then a repeat, you know you could potentially do arms three days a week. Yeah, and you're not really fatiguing your body systemically much from that. Yeah, because it's such a small muscle group versus like hitting your back or doing deadlifts or squats like you are taxed when will you start seeing results?
Speaker 2:I would give it like six weeks okay right, you know you may start seeing the results earlier. You want to start to, uh, progressively overload, you know. So write down. Like, if you're doing skull crushers, I always say like the first exercise of your, of the body part, that's the one that you should really like track. So like, if you come to skull crushers and you're like, okay, I did 70s last week, 70 pound dumbbell or kettlebell or barbell for like 12, then the next time you come back to it try to get 13, or maybe you drop, you go up to 80 pounds and you do 9 or 10 yeah and then the next time you do 80 pounds again, but you do like 10 or 11.
Speaker 2:Right, you're just tracking little, tiny bits of progress. Don't try to jump up five pounds every week. Your body cannot grow. It is not going to grow that fast unless you're on a whole bunch of anabolics Totally different story. But if you're natural, and even if you're on TRT, you only have the recovery capacity to go up little by little by little, and your risk-to-reward ratio of injury and strength is going to be much, uh much safer and much more effective if you just prioritize small, little incremental growth each week yeah, that's good six weeks in, you should definitely feel a difference.
Speaker 2:You should in terms of your strength, you should look different and then that's probably a good time to take like a deload week where you just pull some of the volume back or go a little bit lighter, just get the blood pumping but don't like, oh, you know so you're just making sure your body's body's not every six weeks and this is good for the, the tendons too.
Speaker 2:You know a lot of. It's easy to like, work the arms a lot and get a lot of like tendonitis in the elbow, which man? It's like plantar fasciitis once. Once that elbow tendonitis shows up, it's months before that stuff will finally go away.
Speaker 1:Yeah, I have issues with my shoulder now because I separated my AC joint fourth level separation, probably 10 years ago, 12 years ago and now I can't do. When I was doing your workout, I was doing bicep presses and it just pops the whole time and it hurts, and so I'm wondering if there's something I can do with rehab or something like that that might fix it Real quick bicep press.
Speaker 2:That's not an exercise.
Speaker 1:Whatever, bench press.
Speaker 2:Bench press. Thank you, Okay, I just, I was like bicep press.
Speaker 1:It's a new invention. Sorry, I said it wrong. You put biceps in. Okay, bench press yes.
Speaker 2:Bench press, bench press. Yes, bench press is notorious, the hardest thing on your ac joint, uh, and on your rotator cuff, which is why I always recommend people start with more like incline okay because even though you're a little bit weaker at incline than you are with with flat, the way the shoulder moves and and stabilizes, for whatever reason, for most people incline dumbbell or incline barbell is actually easier on the stability muscles of the rotator cuff yeah to stabilize while you move weight yeah, and I was doing the.
Speaker 1:I just don't have a big enough weight. I gotta go to the gym to do it. I can't do it at home I don't have big enough weights. I'm so strong, I mean I have 45s, and it's just the only way I feel anything is if I do 20 or 25 I was getting the bench, the bench press up, remember when you took those 55s at Target and curled them, you should have just bought them.
Speaker 1:I need more, like 65, 70. That's why I want to. I have a Y membership. I should just go to Y. Anyway, my bench press has gotten back up because I've been working out pretty heavy and this last time I was 225 rep. When I get back to 225, repping like 10, 12 times at three, four sets, I know I could do 300 again.
Speaker 1:Like that's kind of where my mind goes. And I did it. I did the warmup. Because I warm up now, because you told me to, I did my warmup and then I got into it. I was like, dang, my shoulder is jacked, like it's not worth it to do it, so I might have to go. Uh, I was thinking doing some cable stuff instead.
Speaker 2:yeah, or uh, bicep stuff, or or even just bench once a week, okay, or once every 10 days, and on the other day, like, let's say you do like a bench day with barbell bench, and then the next time you go back to bench chest you do dumbbells at at the y right and you just do, you hit the, you change the angle a little bit, maybe you do a slight incline or you throw some push-ups in and you just fatigue it differently okay to kind of like get the shoulder.
Speaker 2:You know it's a little bit like get away from the bench press and all that poundage pushing down right exact spot every time. You just change it up. But I'll like come back to the bench press, maybe once every two or three chest sessions okay right, if you're doing chest twice a week, then maybe you do it every monday.
Speaker 2:You're going okay, I'm doing bench on monday and then thursday, I'm doing dumbbells at the y and then come back one monday or the following thursday and do bench again kind of you got to figure out the rhythm that works for you.
Speaker 2:But I think this is something that it's hard for people to wrap their head around. They're like, well, I just want to the thing that's going to make me strongest. I want to do that all the time, but sometimes the thing that makes you strongest is also the thing that's going to get you injured quickest.
Speaker 2:Yeah, absolutely. And so I'm doing kind of heavy sets of five reps with dumbbells and so on the other chest day of the week I'm trying to, like you know, do a little bit of machine work, throw some, throw some different exercises into some flies in there some cables, you know, just so I'm like continuing to fatigue and work the chest but giving the joint a little more time. So when I get back to my heavy dumbbell sets of five, sets of five, you know that I just I have, I just the joint feels great.
Speaker 1:Good, I love that. That's so cool. Is there any way you could film yourself doing those exercises that we talked about and posting it on YouTube for us? How hard would that be? Or do you already have it? And uh?
Speaker 2:I've got most of those in in a um in video, let me.
Speaker 1:let me look at my I'd love to see those on our YouTube channel. Yeah, dad bods and dumbbells.
Speaker 2:Yeah, subscribe, I like that. Hey, look, give me some homework to do.
Speaker 1:I like it, I give you all the homework and that's probably why you were mad at me the other week.
Speaker 2:So I make you do everything.
Speaker 1:I make you do everything.
Speaker 2:I love you. Hey, if you're inspired to do the arm training, do yourself a favor Measure your arms around the bicep. Don't flex, but just relax. Measure, Get a circumference now and then do a six-week challenge and see how much bigger I'm in and I would say just perspective, if you can put a quarter inch to a half inch of circumference on your arms in six weeks, that would be a huge win. Don't expect to go from like 16-inch arms to 20-inch arms in six weeks. That would be a huge win.
Speaker 1:Don't expect to go from like 16 inch arms to 20 inch arms in that long. Yeah, I love it. I would love to see that in the show notes too, because take a picture before. That'd be kind of fun. Any listeners that want to do this challenge I'm going to do it. Take a picture of your bicep and then, after a picture of six weeks, we'll see how it looks.
Speaker 2:Yeah, and send the. If you have your shirt off, send it to Mitch.
Speaker 1:Yeah, don't do that. Just pull your sleeve up, guys. I don't want to see that. I don't want to see the nips.
Speaker 2:Wear a tank top, All right y'all.
Speaker 1:Thanks so much for listening. Enjoy your day, dad. Bods and done bells. We love you.