To avoid this make sure to warm up first. Chef Rush himself shares a story of a friend he knows who tore both of his biceps doing strict curls.
First and foremost, this exercise can be dangerous if you go in overconfident with too much weight. There’s a few notes that Chef Rush mentions here that we want to bring up at the top.
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Focus on completing the full movement slowly without using momentum. Do this at your 100% capacity for the correct amount of reps. Just like we mentioned previously, utilize your elbow like a hinge and only move your forearm to perform the curl. With your arm extended holding the weight off the floor – you’re ready to start doing the movement.
Your leg will now be providing support for your upper arm. Next, Chef Rush shows how you place the back of your upper arm on the inner part of your thigh. Instead you will sit on the bench set at a height so your knees are bent at a 90 degree angle.
The big difference is that you will not use the bed of the bench to support your arm. The sitting concentration curl is largely the same as the incline standing. Find the right balance of reps and sets so that you know you truly exhausted the muscle. If you do 15 easily and feel like you didn’t struggle enough, do more. Instead of focusing on how many number of sets you do, focus on percentage. He does point out that reps are different for each individual. This not only can lead to injury but also puts less stress on the muscle and thus leads to less growth.Īs for reps, Chef Rush usually does about 15 reps per set. The fast your perform the movement the more momentum your utilizing. The second is to perform the movement slowly. One is to focus on the hinge-like movement. when your bicep is at the maximum contraction, squeezer for a second and then reverse the movement.Ĭhef Rush points out that there are two key elements to this exercise. The key concept here is to look at your elbow like a hinge with the forearm being the only moving part of your arm. He first finds the correct incline setting on the bench to find the best support for the movement – but without making the curl too easy to perform.Īt this point, using the bench as support, you simply perform the movement by curling the dumbbell up from your elbow joint and squeezing your bicep. While you can do standing concentration curls without a bench, Chef Rush prefers to use the bench in order to give even more support for the movement. While many of us might not have an outlet such as a gym for the time being, these kinds of workout tips can be performed anywhere with minimal equipment. In order to train as effectively as possible, he focused on tactics such as trisets to help give his body a hardcore full workout he needed without the bells and whistles a gym could provide.ĭuring these trying times of the pandemic, either due to gyms being closed or lifestyles being shifted, being able to focus on fitness and health goals are more important than ever. Chef Rush briefly reflects on his past – detailing how he didn’t have access to a gym in his younger years. Pros Of Including Trisets Into Your WorkoutĪs you can see from the video explanation above, using this kind of dumbbell triset allows for a lot of versatility in your workout without needing much equipment. This stretches the muscle fully – thus helps build muscle fully later during recovery. The most important part is to get a full range of motion. No jerking motions utilizing momentum to finish the rep.
He emphasizes the focus on perfecting the movement. For this arm workout guide, Rush uses these three exercises during his trisets:Ĭhef Rush then goes through the movements of each set. He usually does 15-25 sets for each exercise set. Low weight with high volume can still be an effective way to build massive muscle.įor the video guide, Chef Rush selects 25lb dumbbells. If the weight you selected doesn’t adequately push your body far enough – add more reps. Unless you’re an advanced lifter, it’s important to focus on perfecting the movement and form first before diving into heavy weights. Chef Rush’s Ultimate Trisets for Massive Armsīefore Chef Rush jumps into the exercises, he makes a point to focus on lifting lower weight first. In our latest GI Exclusive, Chef Rush breaks down in detail his entire arm workout routine.
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That’s why we met up with Rush to get an in-depth guide on how to build biceps and triceps on an ultimate arm day workout. While that might not be statistically true, it showcases just how impressive his arms are. Some have even gone as far to claim that he has the biggest arms in the world. You may also know him as Chef Rush the Bodybuilding White House Chef. Rush went viral a few years ago due to his massive size and physique – particularly his gigantic arms. Over the past few weeks, we’ve been publishing exercise guides courtesy of Chef Rush. Chef Rush shows you how to build the biggest arms in the world with his ultimate workout.
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