His arms are stunningly massive and measure 18 inches when flexed. Tuan Tran, natural bodybuilder and raw powerlifter, demonstrates in two videos how to train for huge arms. In the first video he explains several essential, very useful, and even surprising tips for better arm development.
In the second video Tuan performs barbell curls for bigger arms: 10 sets, various weights, and various numbers of repetitions.
A ripped body can be built without a gym. Powerlifter and bodybuilder Tuan Tran shows it, and demonstrates in this video his comprehensive routine for sculpted arms and shoulders at home: warm up, chin ups, band curls, band shoulder presses, band overhead extensions, one arm push ups, and finally cool down.
Massive, well-defined, and perfectly proportioned: Bodybuilder and powerlifter Tuan Tran knows how to sculpt each of his muscle groups. This time he works back and traps with a special training, the Dumb Bell Complex, consisting of three exercises: Upright Row, Side High Row, and Shugs.
His exercises are always extraordinary. This time bodybuilder and powerlifter Tuan Tran finishes his leg workout with a "Killer Conditioning Tri Set". The three exercises are: Ice Skater Hops, Squat Jumps (with pause in the hole), and Hyper Extensions (partial range to max harmstrings and glutes, reduce tension on lower back).
His pumped pecs show how effective this training is. Bodybuilder and powerlifter Tuan Tran demonstrates several exercises to activate his chest muscles.
It's his last set, and it will be a massive drop set of Romanian Deadlifts. In this video bodybuilder and powerlifter Tuan Tran performs and explains his intense exercise:
This exercise will blast your pecs. In the video bodybuilder and powerlifter Tuan Tran shows and explains a floor presses variation for chest development.
The record for bench press at the NFL combine is 51 reps of 225 lbs, set by Justin Ernest of Eastern Kentucky in 1999. Powerlifter and bodybuilder Tuan Tran shows in this video how many repetitions he muscles:
Who wouldn't like to have a bicep like his? Bodybuilder and powerlifter Tuan Tran shows and explains how he effectively works his biceps with dumbbells in the video below the pictures.
"You hate traditional cardio training?" Tuan Tran asks. "I hate it too. But I know it has to be done. So I try to find different ways of incorporating the cardio aspect into my training." In this video the bodybuilder and powerlifter does bicep curls on a stepper. Tuan explains the advantage of this combination of weight training and aerobic: "This exercise helps to burn fat and to develop my physique to look great on stage."
He knows how to fully blast and stimulate his chest. Bodybuilder and powerlifter Tuan Tran explains what he feels is the most effective and growth promoting workout for the chest:
"Most bodybuilders and weight trainers would rather use straight sets (which don't cause too much pain on the body), and they would also rather use their heavy poundage that they feel proud of achieving. I mean what is worse than having to drop the weight that you were capable of using and actually suffer while using it? But if you want to have a barrel sized chest with striations and veins running through it, I feel these techniques are the only way to blast the chest enough to get it to that point of growth. The 5 techniques that are used in almost all of my workouts are: pre-exhaust, triple drop sets, and also rest pause, and my two new favorites - super slow, and extreme stretching. Without these techniques I would be lost at a sub-intensity level and not achieve the feeling of accomplishment that I do with these principles.
So now with a simple background on what you will be up for lets introduce the most beneficial workout for the chest. This workout always begins on the Pec-deck fly machine. Why might you ask? Well it is only the best machine to fully isolate the chest and pre-exhaust it to its full extent.
Lets paint a picture. Most people on chest day will go straight to the flat press, don't get me wrong its an excellent movement but it has downfalls. When you reach failure your triceps and shoulders usually give out before you can fully blast and stimulate the chest. But with pre-exhaust your chest, and only your chest will already be stimulated before you get to the flat press. So back to the workout, my workout partner and I will usually warm up with some light sets before we start to inflict the pain. On this machine, only one working set will be preformed. With the style that it is preformed in you wont want/be able to perform another set in a similar fashion." The video:
His profound knowledge and super impressive physique are convincing. In this video bodybuilder and powerlifter Tuan Tran explains and performs an exercise which combines rack pulls and shrugs to build bigger trapezius.
This is how Tuan Tran's upper body looks after several sets of Pull Ups and Chin Ups. In the video the bodybuilder and raw power lifter demonstrates variations on these exercises. Tuan explains: "Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.
If you're a beginner, chances are you can't do 1 Pull-up or Chin-up. This video will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.
What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip: Pull-ups. Palms facing away. Less biceps, more back. Harder. Chin-ups. Palms facing you. Work your biceps more. Easier."
Bodybuilder and raw powerlifter Tuan Tran is preparing and training for his next competiton. In these videos he is doing exercises for his quads and thighs, explains techniques, and gives many tips.
Bodybuilder and raw power lifter Tuan Tran performs in this video a Dumbbell Front Squat which is also called a French Squat.
Target Body Part: Back, Butt/Hips, Legs - Thighs, Full Body/Integrated Primary Muscles: Glutes, Quads Secondary Muscles: Abs, Hamstrings
Step 1 Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2 Stiffen your core and abdominal muscles (bracing) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.
Step 3 Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.
Step 4 Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 5 Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
Step 6 Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
Bodybuilder and powerlifter Tuan Tran demonstrates another effective exercise without a gym. In this video you will see him do some standing tricep kickbacks with gallons of water. Tuan explains: "Keep your arm tucked into your side at a 90 degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the gallon back to the starting position. Repeat with your opposite arm." Watch the video:
Bodybuilder and power lifter Tuan Tran explains his new video where he performs some forearm work: "This superset is a combination of E-Z bar reverse curls with single arm farmer's walks."
