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that bicep..

Troye

30,166 subscribers

101,921 views • 3 days ago •via X (Twitter)

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Megan Rembielak

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Building bigger arms, expectation vs reality. Expectation: - 15 reps builds the pump - 45 seconds rest keeps the intensity up - Drop sets take the muscle past failure - 6 angles hit every part of the bicep - One savage arm day a week grows them Reality: - 15 reps is 10 warm-up reps before 5 that grow anything - 45 seconds rest means the next set is done tired, with less weight, for less - Drop sets add fatigue and damage, and neither one is a growth signal - The bicep has one job, and 6 angles are 6 ways of doing it tired - One savage arm day tears a small muscle so badly it needs 7 days off, so it gets trained once Biceps and triceps are small. They tear fast, repair slow, and already get hammered by every heavy press, row and chin. 4-6 reps. 2 hard sets. 4 minutes rest. Most sessions, fresh, then leave them alone. Your arms have spent years recovering from arm day. That is why they have not grown.

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Sama Hoole

17,585 views • 26 days ago

POV: You’ve been living with your roommate for two months. Your roommate is a massive bodybuilder—and he never lets you forget it. He’s cocky as fuck. Constantly flexing, messing with you, and finding excuses to invade your personal space just to watch you get flustered. What he doesn’t know is you’ve been into him basically since move-in day. And somehow, you’ve managed to hide it. Until tonight. You’re making dinner when you realize you’re out of salt and pepper. “Yo. You got salt and pepper?” He looks over. That smug fucking grin appears immediately. “You need some of my salt?” “Oh, shut up.” “Nah, bro. Come get it.” He flexes his arm, admires his own bicep, then slowly drags his tongue across it. “There. Plenty of salt.” You stare at him. Usually, this is where you call him an idiot and walk away. Instead, you walk straight over. And lick his bicep. He freezes. “BRO—WHAT THE FUCK?!” You nearly choke laughing. “What?” “WHY DID YOU ACTUALLY DO IT?!” “You offered.” “I WAS FUCKING WITH YOU!” “You literally presented the bicep.” “That doesn’t mean LICK IT!” “You seemed pretty confident five seconds ago.” His expression changes. “Oh, you think you’re funny now?” He gets up. Here we go. He walks toward you until that ridiculous body of his is practically blocking out the kitchen. Normally, you retreat. This time, you stay exactly where you are. He notices. His grin fades slightly. “What?” “Nothing.” “Then why are you looking at me like that?” Fuck it. You grab him and kiss him. He goes completely still. You pull back. For once, the cockiest man alive has absolutely nothing to say. Then— “Bro.” You wait. “What the FUCK?” You shrug. “I’ve wanted to do that for two months.” His eyes widen. “Are you fucking serious?” “Yep.” “Bro, I’m straight.” “I know.” “So don’t fucking do that again.” “Fine.” You back away. He doesn't move. His eyes drop to your mouth. Then back to your eyes. “Fuck.” He suddenly grabs you and kisses you. Hard. Then immediately jerks away like he touched a live wire. “Nope.” You stare at him. He points at you. “No.” “You literally just—” “Shut the fuck up.” You raise your hands and leave him alone. He walks across the kitchen. Stops. Turns around. Walks straight back. Kisses you again. You barely have time to react before he pulls away. “Fuck!” Now you’re laughing. “What?” “I don’t fucking know!” “You seem confused.” “Shut up.” “You keep coming back.” “I said shut up.” You lean against the counter, deliberately giving him space. He stares at you. Three seconds. Five. Then he’s right in front of you again. “Bro, what the fuck are you doing to me?” “Absolutely nothing.” “You started this.” “And you’ve kissed me three times.” His jaw tightens. Then slowly— that cocky grin comes back. “Don't start getting fucking confident.” “Me? Never.” Suddenly, his arms lock around you. Your feet leave the floor. “YO—” “Shut up.” “Put me down!” “No.” “You’re fucking carrying me!” “I know.” He starts walking. You realize where he’s going. “Oh, NOW who’s confident?” He glares at you. “Not one fucking word.” You grin. “Whatever you say, straight boy.” He stops. Slowly looks at you. “You really wanna keep talking shit?” “Little bit.” He carries you through the bedroom doorway. Behind you, dinner is still sitting unfinished. So is the salt. This is the cut story version to be able to post it on X (Full original story and video on my OF) 🤍💙

POV: You’ve been living with your roommate for two months. Your roommate is a massive bodybuilder—and he never lets you forget it. He’s cocky as fuck. Constantly flexing, messing with you, and finding excuses to invade your personal space just to watch you get flustered. What he doesn’t know is you’ve been into him basically since move-in day. And somehow, you’ve managed to hide it. Until tonight. You’re making dinner when you realize you’re out of salt and pepper. “Yo. You got salt and pepper?” He looks over. That smug fucking grin appears immediately. “You need some of my salt?” “Oh, shut up.” “Nah, bro. Come get it.” He flexes his arm, admires his own bicep, then slowly drags his tongue across it. “There. Plenty of salt.” You stare at him. Usually, this is where you call him an idiot and walk away. Instead, you walk straight over. And lick his bicep. He freezes. “BRO—WHAT THE FUCK?!” You nearly choke laughing. “What?” “WHY DID YOU ACTUALLY DO IT?!” “You offered.” “I WAS FUCKING WITH YOU!” “You literally presented the bicep.” “That doesn’t mean LICK IT!” “You seemed pretty confident five seconds ago.” His expression changes. “Oh, you think you’re funny now?” He gets up. Here we go. He walks toward you until that ridiculous body of his is practically blocking out the kitchen. Normally, you retreat. This time, you stay exactly where you are. He notices. His grin fades slightly. “What?” “Nothing.” “Then why are you looking at me like that?” Fuck it. You grab him and kiss him. He goes completely still. You pull back. For once, the cockiest man alive has absolutely nothing to say. Then— “Bro.” You wait. “What the FUCK?” You shrug. “I’ve wanted to do that for two months.” His eyes widen. “Are you fucking serious?” “Yep.” “Bro, I’m straight.” “I know.” “So don’t fucking do that again.” “Fine.” You back away. He doesn't move. His eyes drop to your mouth. Then back to your eyes. “Fuck.” He suddenly grabs you and kisses you. Hard. Then immediately jerks away like he touched a live wire. “Nope.” You stare at him. He points at you. “No.” “You literally just—” “Shut the fuck up.” You raise your hands and leave him alone. He walks across the kitchen. Stops. Turns around. Walks straight back. Kisses you again. You barely have time to react before he pulls away. “Fuck!” Now you’re laughing. “What?” “I don’t fucking know!” “You seem confused.” “Shut up.” “You keep coming back.” “I said shut up.” You lean against the counter, deliberately giving him space. He stares at you. Three seconds. Five. Then he’s right in front of you again. “Bro, what the fuck are you doing to me?” “Absolutely nothing.” “You started this.” “And you’ve kissed me three times.” His jaw tightens. Then slowly— that cocky grin comes back. “Don't start getting fucking confident.” “Me? Never.” Suddenly, his arms lock around you. Your feet leave the floor. “YO—” “Shut up.” “Put me down!” “No.” “You’re fucking carrying me!” “I know.” He starts walking. You realize where he’s going. “Oh, NOW who’s confident?” He glares at you. “Not one fucking word.” You grin. “Whatever you say, straight boy.” He stops. Slowly looks at you. “You really wanna keep talking shit?” “Little bit.” He carries you through the bedroom doorway. Behind you, dinner is still sitting unfinished. So is the salt. This is the cut story version to be able to post it on X (Full original story and video on my OF) 🤍💙

Dace Amaral

43,057 views • 7 days ago

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

66,141 views • 6 months ago

BOOGAS AIRDROP Boogas has been stuck behind bars for 118 days! Intern is free on the outside, but his whereabouts is unknown. James has read the X-Rules 1000x times…he still has no idea what they did wrong 😂 Rok has done so many bicep curls he’s starting to look like Popeye! All hope of freedom is quickly fading… Then, suddenly, ROK and James hear a buzzing noise in the distance! Is it a swarm of 🐝? No, far too loud for that! The noise intensifies as it draws nearer… They look out their window, and a BOOGA DRONE appears 😎 It’s carrying a package and even speaking Boogish! Intern! He’s learned how to pilot drones 🤖 1000s of “care packages” are airborne, making their way to all Boogas’ prison cells! ⎯⎯⎯🔺AIRDROP🔺⎯⎯⎯ Get Intern's attention! CLAIM your AIRDROP in 3 simple steps: 1. 🔁 Quote Repost this post. Help Intern find you (or say whatever you'd like 😎) 2. 💬 Drop your MultiversX wallet in the comments, or DM Boogas Intern. 3. 🔖 Bookmark this post! Intern will be working until New Years Day... ⏳ 48 hrs to claim your drop! Freedom is near, Let's end the year with a bang 🌋 Ooga Booga!

BOOGAS AIRDROP Boogas has been stuck behind bars for 118 days! Intern is free on the outside, but his whereabouts is unknown. James has read the X-Rules 1000x times…he still has no idea what they did wrong 😂 Rok has done so many bicep curls he’s starting to look like Popeye! All hope of freedom is quickly fading… Then, suddenly, ROK and James hear a buzzing noise in the distance! Is it a swarm of 🐝? No, far too loud for that! The noise intensifies as it draws nearer… They look out their window, and a BOOGA DRONE appears 😎 It’s carrying a package and even speaking Boogish! Intern! He’s learned how to pilot drones 🤖 1000s of “care packages” are airborne, making their way to all Boogas’ prison cells! ⎯⎯⎯🔺AIRDROP🔺⎯⎯⎯ Get Intern's attention! CLAIM your AIRDROP in 3 simple steps: 1. 🔁 Quote Repost this post. Help Intern find you (or say whatever you'd like 😎) 2. 💬 Drop your MultiversX wallet in the comments, or DM Boogas Intern. 3. 🔖 Bookmark this post! Intern will be working until New Years Day... ⏳ 48 hrs to claim your drop! Freedom is near, Let's end the year with a bang 🌋 Ooga Booga!

Boogas 😎

127,877 views • 1 year ago