Jeff Nippard tries Mike Israetel's 'Scientific Arm Workout'
We know that a decent arm pump is a high priority for many MH readers, and we don't blame you. We're all for improving our health, seeing strength gains and improving energy, but when it comes to seeing the fruits of our lifting labour, nothing quite compares to scoring a sweet pump from a few bicep curls.
However, you may have found your progress has stalled when it comes to building upper body mass, but thankfully exercise scientists Dr Mike Israetel PhD and Jeff Nippard have shared some simple training tweaks to deliver the arm gains you've been missing — backed by science. But be warned, the workout is not for the faint of heart.
The Workout
The rep ranges are based on Nippard's maximum exertion in the sets, so adjust the reps and sets to your abilities.
Tricep Exercise 1 / Cable Overhead Tricep Extension x 3 sets: 10, 12 and 12 reps
Jared Feather IFBB pro demonstrates how to do the cable french press and explains to include some simple tweaks:
Begin facing away from the cable machine, close to the machine with the straight bar overhead
Drop your shoulder blades down and bring the elbows forward as they bend to get more of a tricep stretch
Bring the head forward a little as you bend the elbows
Force the elbows close together
Hinge at the elbows, pushing the bar up before slowly lowering directly back behind the head
Nippard works close to failure in all of his sets.
Tricep Exercise 2 / Barbell Skullcrusher x 3 sets: 12 reps, 10 reps and 13 reps
Israetel recommends to maximise the stretched portion of the lift by:
Begin lying back on the bench, bar over the chest and arms straight
Slowly lower the bar down to the throat as the elbows bend forward with them as tucked in as possible
Push the bar away up without locking out the elbows
Repeat
Again, Nippard works close to failure in all of his sets and is spotted by Israetel and helped to reset when we gets close to failure.
Bicep Exercise 1 / Lying Dumbbell Curls x 3 sets: 15, 13, and 14 reps
Israetel explains how to do the lying dumbbell curls by:
Begin lying back on the bench with a dumbbell in each hand
Bring the dumbbells up, not all the way but so you can feel tension
Lower the dumbbells to the ground by reaching the dumbbells to your heels in an arc shape with straight arms and tilt your chest up
Bicep Exercise 2 / Lying Cable Bicep Curls x 3 sets: 15, 15 and 15 reps
Israetel explains he includes the lying cable bicep curl to reduce activation of the back muscle and increase tension on the cable due to it being attached lower than the body on the bench. He recommends:
With the cable attached and the straight bar, lie back on the bench with your feet planted on the floor
Make sure the arms a completely straight and the bar hits the top of your thighs
Bring the bar up close to your chest, with your elbows in tight
Slowly reverse the movement, controlling the eccentric
Israetel explains to take rest times of 30-40 seconds and try to match reps on each set by taking short breaks of 5 seconds when needed.
Bonus Shoulder Exercise / Upright Row
To finish, Israetel recommends to use a lighter barbell and:
Begin standing with the bar hanging in front of your body, arms straight
Bring the barbell directly up slowly in front of your body until it is the height of your forehead and your elbows are high
Nippard works to failure with each set.
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