This is the simplest way to grow your arms.
If youβre a beginner, smash your arms every 72 hours for the first 3 months. Do as many sets as you want. The idea is to βwake upβ & condition the muscle fibres to prepare them for heavier weights. Donβt worry about over-training at this stage, in the beginning youβre too weak to over-train.
After 3 months, reduce the frequency but increase intensity: Train arms only once per week but lift heavy, heavy enough that you fail somewhere between 6 & 12 reps per working set.
The number one rule is: If you arenβt getting stronger your arms wont be getting bigger.
Optimal exercises for biceps: Alternating dumbell curls & straight bar arm curls.
And for triceps:
V-bar cable press-downs
If youβre a beginner, smash your arms every 72 hours for the first 3 months. Do as many sets as you want. The idea is to βwake upβ & condition the muscle fibres to prepare them for heavier weights. Donβt worry about over-training at this stage, in the beginning youβre too weak to over-train.
After 3 months, reduce the frequency but increase intensity: Train arms only once per week but lift heavy, heavy enough that you fail somewhere between 6 & 12 reps per working set.
The number one rule is: If you arenβt getting stronger your arms wont be getting bigger.
Optimal exercises for biceps: Alternating dumbell curls & straight bar arm curls.
And for triceps:
V-bar cable press-downs
π₯231π«‘73β‘41β€22π9π7π€4π¨3π1π€¬1
The inhuman conditions some people are capable of producing make you wonder if they can even be considered people.
https://youtu.be/386iVwP-bAA
https://youtu.be/386iVwP-bAA
YouTube
India Sucks! Don't Ever Come Here
India sucks...sorry
Companion Podcast Episode: https://www.youtube.com/watch?v=tUyGUbQ_tsg
Facebook https://www.facebook.com/realsmallbrainedamerican
If you'd like to support my trip around the world and get uncensored videos, early releases, and exclusiveβ¦
Companion Podcast Episode: https://www.youtube.com/watch?v=tUyGUbQ_tsg
Facebook https://www.facebook.com/realsmallbrainedamerican
If you'd like to support my trip around the world and get uncensored videos, early releases, and exclusiveβ¦
π―204π¨15π14β‘7β€2π€¬2π₯1
This is a double-edged bastard of a sword, since a 16 year old voting bloc would be extremely naive.
Thereβs also an arrogance to young or undeveloped people, they donβt like to admit it when they donβt know something and tend to just double down on popular ideological trends they donβt even understand.
And there will be (if there arenβt already) more immigrant youths than local (read: White) teenagers.
Literally everyone is too stupid to be voting in the first place, so thereβs also that to consider.
https://t.me/NoticerNews/1795
Thereβs also an arrogance to young or undeveloped people, they donβt like to admit it when they donβt know something and tend to just double down on popular ideological trends they donβt even understand.
And there will be (if there arenβt already) more immigrant youths than local (read: White) teenagers.
Literally everyone is too stupid to be voting in the first place, so thereβs also that to consider.
https://t.me/NoticerNews/1795
Telegram
Noticer News
New opinion from Jack Bell on why right-wingers should support the voting age being lowered to 16.
"The youth are going to demand radical change so they can have a stake in Australiaβs future"
https://www.noticer.news/nationalist-case-lower-voting-age/β¦
"The youth are going to demand radical change so they can have a stake in Australiaβs future"
https://www.noticer.news/nationalist-case-lower-voting-age/β¦
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Forwarded from Western Chauvinist News Network
GAB launched GAB AI recently, and it is now engaging in arguments with Grok about replacement. What a time we are living in.
T.me/TheWesternChauvinist12
T.me/TheWesternChauvinist12
π233π₯35β‘24π―13π«‘7β€6π¨3π€2
Western Chauvinist News Network
GAB launched GAB AI recently, and it is now engaging in arguments with Grok about replacement. What a time we are living in. T.me/TheWesternChauvinist12
But donβt get too excited, you baby-burning heathens.
π€¬243π105π€22π¨14π―10π4π₯4β€1
Forwarded from Noticer News
Nationalist activists Blair Cottrell and Thomas Sewell have been raided by police over an accusation that Cottrell performed a "Nazi salute" in front of a Muslim woman while Sewell filmed.
Cottrell has not been charged, denies making the gesture, and called the allegation "absurd".
https://www.noticer.news/blair-cottrell-thomas-sewell-salute-raids/
Follow: @NoticerNews
Cottrell has not been charged, denies making the gesture, and called the allegation "absurd".
https://www.noticer.news/blair-cottrell-thomas-sewell-salute-raids/
Follow: @NoticerNews
π«‘304π€¬87β€18β‘18π13π10π€5π¨4π₯1
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Just warming up πͺπ»
The deadlift is great for building overall strength and mass.
Bear these three things in mind to make it easy:
1. Push then pull.
Push through the ground with your quads until the bar is somewhere around knee height, then pull with your hamstrings, back and glutes.
2. Keep everything tight.
Activate your entire central nervous system before each lift. Tense up your legs, your abs, hands, fingers etc. Everything must be tight and strong.
3. Keep the bar close to your body.
Drag the bar up your shins. At no point should there be any space between you and the bar.
I explain in more detail here β¬οΈ
https://www.instagram.com/reel/DA4x0E4Scs6/
The deadlift is great for building overall strength and mass.
Bear these three things in mind to make it easy:
1. Push then pull.
Push through the ground with your quads until the bar is somewhere around knee height, then pull with your hamstrings, back and glutes.
2. Keep everything tight.
Activate your entire central nervous system before each lift. Tense up your legs, your abs, hands, fingers etc. Everything must be tight and strong.
3. Keep the bar close to your body.
Drag the bar up your shins. At no point should there be any space between you and the bar.
I explain in more detail here β¬οΈ
https://www.instagram.com/reel/DA4x0E4Scs6/
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Forwarded from Joel Davis
Blair, Tom and myself will be going live in about 20mins, will have links for you shortly
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I woke up the other night to the sound of a bird a singing.
I thought for a second it could be morning already but it was too dark for that.
I laid there for a moment listening to that bird sing the same song every few seconds, like a broken audio file on loop. It was the exact same sound over and over, repeated in almost identical sequences.
After 20 minutes of hoping it would stop, I reached for my phone to check the time but remembered it wasnβt there. Federal police had appeared in my bedroom a couple of days prior and taken it, after someone reviewing CCTV footage decided I might have moved my arm in an illegal way.
As I sat up to look for my watch it began to rain, but not regular rain. It was like somebody dropped a giant bucket of water onto my roof. It was a sudden, heavy downpour but lasted only about 20 seconds, then it stopped entirely.
My hand found my watch beside the bed. It was 2am.
I laid down again and listened to bird.exe play on loop for at least another hour and thought to myself, maybe βThe Matrixβ was a documentary.
I thought for a second it could be morning already but it was too dark for that.
I laid there for a moment listening to that bird sing the same song every few seconds, like a broken audio file on loop. It was the exact same sound over and over, repeated in almost identical sequences.
After 20 minutes of hoping it would stop, I reached for my phone to check the time but remembered it wasnβt there. Federal police had appeared in my bedroom a couple of days prior and taken it, after someone reviewing CCTV footage decided I might have moved my arm in an illegal way.
As I sat up to look for my watch it began to rain, but not regular rain. It was like somebody dropped a giant bucket of water onto my roof. It was a sudden, heavy downpour but lasted only about 20 seconds, then it stopped entirely.
My hand found my watch beside the bed. It was 2am.
I laid down again and listened to bird.exe play on loop for at least another hour and thought to myself, maybe βThe Matrixβ was a documentary.
π261π€61π¨35π―27β‘16β€13π11π₯5π«‘2π€¬1π1
The Federal Court of Australia has granted Aboriginal groups βexclusive native title rightsβ to a large section of land in North West Victoria.
βNative titleβ is basically a legal term which means Aboriginal people or βAboriginal corporationsβ have special rights to access, use, dig or reside on specific lands and territories, regardless of who actually owns or leases that land.
Thereβs no comment from anyone opposing the move in the article, the only persons quoted are 2 women from First Nations Legal and Research Services who consider the new laws a personal victory.
The Victorian government has stated that the rights of existing landowners or lease-holders will βtake precedenceβ over native title rights but should landowners oppose the native title holders, they would still need to participate in a 3 month legal process while a decision was made.
https://www.abc.net.au/news/2025-07-29/exclusive-native-title-land-rights-victoria-mildura/105558620
βNative titleβ is basically a legal term which means Aboriginal people or βAboriginal corporationsβ have special rights to access, use, dig or reside on specific lands and territories, regardless of who actually owns or leases that land.
Thereβs no comment from anyone opposing the move in the article, the only persons quoted are 2 women from First Nations Legal and Research Services who consider the new laws a personal victory.
The Victorian government has stated that the rights of existing landowners or lease-holders will βtake precedenceβ over native title rights but should landowners oppose the native title holders, they would still need to participate in a 3 month legal process while a decision was made.
https://www.abc.net.au/news/2025-07-29/exclusive-native-title-land-rights-victoria-mildura/105558620
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Immigrant mothers from India are aborting female foetuses in order to produce more sons.
Surgical abortions are legal in Australia at any time of the pregnancy.
https://www.newindianexpress.com/world/2015/Aug/19/indian-origin-women-aborting-female-foetuses-in-australia-801802.html
Surgical abortions are legal in Australia at any time of the pregnancy.
https://www.newindianexpress.com/world/2015/Aug/19/indian-origin-women-aborting-female-foetuses-in-australia-801802.html
The New Indian Express
Indian-Origin Women Aborting Female Foetuses in Australia
SYDNEY: More Indian-origin women in Australia are aborting female foetuses because of family and cultural pressures to give birth to boys, media reported on Wed
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Forwarded from π§ββSpooky Steamed Memeballs: goblin mode π (15 15)
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New video:
In this one I review the events at a Christian rally in Melbourne, Australia and how it was hijacked by Avi Yemini and a local Zionist group.
https://rumble.com/v6wwztu-avi-hijacks-christian-event.html
In this one I review the events at a Christian rally in Melbourne, Australia and how it was hijacked by Avi Yemini and a local Zionist group.
https://rumble.com/v6wwztu-avi-hijacks-christian-event.html
Rumble
Avi Hijacks Christian Event
In this video I review the events at a Christian rally in Melbourne, Australia and how it was hijacked by Zionist extremists.
β‘182π37π₯17π€¬12β€9π3
Blair Cottrell π¦πΊ
New video: In this one I review the events at a Christian rally in Melbourne, Australia and how it was hijacked by Avi Yemini and a local Zionist group. https://rumble.com/v6wwztu-avi-hijacks-christian-event.html
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Avi Hijacks Christian Event in Melbourne
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Forwarded from Noticer News
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Police have arrested a man, 21, over the alleged firebombing of the Adass Israel Synagogue in Melbourne, and revealed "offshore criminals" from an unnamed foreign country are suspected to be involved.
https://www.noticer.news/adass-israel-synagogue-arrest-overseas-link/
Follow: @NoticerNews
https://www.noticer.news/adass-israel-synagogue-arrest-overseas-link/
Follow: @NoticerNews
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