Monster Triceps with Milos Sarcev Hyperemia Advantage Training System Giant Sets
Milos Sarcev shows you how to build massive triceps
“The Mind” unleashes the power of Hyperemia Advantage Training on one pro bodybuilder’s arm workout.
The path to huge arms runs straight through the triceps – that three-headed, horseshoe-shaped muscle on the back of your upper arms that far too many guys have riding in the backseat, behind the biceps. When the tape measure comes out to see how big your arms are, a majority of that tape will be touching the triceps. That’s right, roughly two-thirds of your upper arm mass comes from the triceps brachii muscle.
Nothing against the biceps – we featured them recently in this article – but facts are facts. The biceps are the triceps’ kid brother. You can’t truly maximize arm size without maximizing triceps growth.
Come arm day, nobody understands the massive (pun intended) impact of the triceps than legendary bodybuilding and nutrition guru Milos “The Mind” Sarcev, creator of the Hyperemia Advantage Training System and Team JYM coach. Team JYM's newest athlete IFBB Pro Matt Maldonado learned firsthand the power of hyperemia (defined as an excess of blood supplying a particular muscle group or part of the body) when Sarcev took him through an insanely punishing, yet ultimately insanely rewarding, triceps giant set workout. Luckily, we captured the workout on video, which you’ll find below.
So if you’re ready to give the curls a break (just temporarily, don’t worry!), watch Sarcev and Maldonado crush triceps. You’re bound to learn a thing or two… and be on your way to having massive arms of your own.
Milos Sarcev Blasts IFBB Pro Matt Maldonado’s Triceps with this Giant Set Workout
For the below exercises, rep counts were mostly 10 reps per set, at times going as low (and heavy) as 6 reps and as high as 20 reps. A giant set is four or more exercises for the same muscle group (in this case, triceps) performed consecutively to thoroughly exhaust all available muscle fibers – or, as Sarcev sums up the workout, “hyperemia to the max, stimulation to the max, growth to the max.”
Giant Set #1 (warm-up)
- Rope Triceps Pressdown
- Skull Crusher (EZ-bar)
- Incline Cable Skull Crusher
- Triceps Pressdown (EZ-bar attachment)
Giant Set #2
- Triceps Pressdown (reverse-grip on last set)
- Overhead Triceps Extension (EZ-bar)
- Decline Cable Triceps Extension (close-grip bar)
- Rope Triceps Pressdown (to failure with forced reps)
Giant Set #3
- Close-Grip Bench Press
- Decline Skull Crusher (EZ-bar)
- Overhead Triceps Extension (EZ-bar)
- Skull Crusher (EZ-bar; to failure with forced reps)
Giant Set #4
- Cross Cable Triceps Extension
- Cable Overhead Triceps Extension
- Machine Triceps Pushdown
- Cable Triceps Pushdown
The Supplements – What to Take Before, During, and After Training
- Pre JYM X – 1 scoop
- Post JYM BCAAs+ Recovery Matrix – 1 scoop
- Post JYM Fast-Digesting Carb – 1 scoop
- Pro JYM Ultra-Premium Protein Blend – 2 scoops
Supplementing for the ultimate pump, nutrient delivery, recovery… and massive growth
Sarcev’s claim to fame in the supplement world (one of them, at least) is his intra-workout amino acid formula that he once referred to as a “magic potion.” No, it’s not really magic, but it works, and in the coming months his formula will be an exclusive in the JYM peri-workout product line.
The intra-workout product will have many of the same ingredients as Pre JYM, Pre JYM X, and Post JYM BCAAs+ Active Matrix, including BCAAs, creatine, beta-alanine, and glutamine. It’s also expected to contain essential amino acids (EAAs) and simple carbs.
Sarcev explains the intercellular science behind his formula and why it’s the perfect complement to an intense training session: “Having insulin released into the blood is a good thing when you’re training in the gym,” he says. “That’s why I like simple carbs during a workout – to increase insulin levels. Every muscle contraction during a workout opens up the muscle cells, and those cells are ready for the uptake of hydrolyzed, pre-digested nutrients like EAAs, BCAAs, creatine, and other amino acids. Insulin helps push those nutrients into the muscle cells.”
Until Sarcev’s product launches, he’s happy to have his athletes (like Maldonado) sip on Post JYM BCAAs+ Recovery Matrix and fast carbs during workouts. “I love Dr. Stoppani’s Post JYM,” he says. “It has so many beneficial ingredients in it, along with the fast-digesting carbohydrates, to fuel hard workouts.”
Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. ALWAYS consult your DOCTOR before beginning this or any other exercise program. By performing any of the exercises in this program, you assume ALL risks of injury from doing so. ALWAYS warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.