横川尚隆が選ぶ絶対にデカくなる腕トレ3選
横川くんの筋肉ちゃんねる
[{'start': '0.160', 'end': '7.000', 'text': "I'm really interested, so today I'd"}, {'start': '7.000', 'end': '15.920', 'text': "like to introduce three 2nd place and two 3rd place events that you can't go wrong with, thank you. I think I"}, {'start': '17.600', 'end': '22.240', 'text': 'released a video before where I said this for 2nd place and this for 3rd place, but this time I'}, {'start': '20.080', 'end': '24.880', 'text': 'said this for now,'}, {'start': '22.240', 'end': '26.760', 'text': 'but what else should I do? I think I said'}, {'start': '24.880', 'end': '28.960', 'text': 'one-handed curl for 2nd place and'}, {'start': '26.760', 'end': '31.080', 'text': 'French pace for 3rd place,'}, {'start': '28.960', 'end': '33.879', 'text': 'but I'}, {'start': '31.080', 'end': '36.680', 'text': 'think there are some people who are wondering what else they should do, so for'}, {'start': '33.879', 'end': '41.000', 'text': "now I'll"}, {'start': '36.680', 'end': '43.320', 'text': "introduce the events that you can't go wrong with if you do this, and if you"}, {'start': '41.000', 'end': '46.800', 'text': 'push yourself, then you can add your'}, {'start': '43.320', 'end': '50.440', 'text': 'favorite events and I'}, {'start': '46.800', 'end': '53.120', 'text': "'ll tell you what I think you can't go wrong with. I'll"}, {'start': '50.440', 'end': '56.199', 'text': 'introduce some recommended events that you should pay attention to, and'}, {'start': '53.120', 'end': '57.160', 'text': "after I've introduced the events that I'm actually doing now,"}, {'start': '58.920', 'end': '65.760', 'text': "how many kilograms, how many sets, how many reps I'm"}, {'start': '63.719', 'end': '69.080', 'text': "doing in the second half of the video, so that's the"}, {'start': '65.760', 'end': '71.479', 'text': "latest, so I'll introduce the"}, {'start': '69.080', 'end': '74.240', 'text': "ones that I'm actually doing here, so I'll"}, {'start': '71.479', 'end': '76.759', 'text': 'narrow it down to about 3 or 2, and this is the best.'}, {'start': '74.240', 'end': '79.799', 'text': "I'm going to introduce one that I like, so I"}, {'start': '76.759', 'end': '84.520', 'text': "hope you'll watch until the end."}, {'start': '79.799', 'end': '88.840', 'text': 'First of all, two-handed, one-handed dumbbell'}, {'start': '84.520', 'end': '90.400', 'text': 'curls. First of all, I think I said this before,'}, {'start': '88.840', 'end': '96.159', 'text': 'but you'}, {'start': '90.400', 'end': '98.759', 'text': 'should use a heavy weight, and do at least four sets'}, {'start': '96.159', 'end': '100.960', 'text': 'in terms of the number of reps for the first'}, {'start': '98.759', 'end': '104.580', 'text': 'set, the second set, and so on.'}, {'start': '104.580', 'end': '107.759', 'text': '[Music]'}, {'start': '107.759', 'end': '115.040', 'text': "I'm doing it with a weight of about 10-28-12. Right now,"}, {'start': '111.240', 'end': '117.799', 'text': 'I do it with a weight that I can do about 8 to 12 reps, and'}, {'start': '115.040', 'end': '121.240', 'text': 'for the third and fourth sets, I increase the weight a'}, {'start': '117.799', 'end': '124.640', 'text': 'little, which is a little heavy for me, but'}, {'start': '121.240', 'end': '127.119', 'text': 'I do it with a weight of about 2 to 4 reps, and after the fourth set, I'}, {'start': '124.640', 'end': '129.229', 'text': "drop it with a drop set. That's the"}, {'start': '127.119', 'end': '131.000', 'text': 'kind of setup I do.'}, {'start': '129.229', 'end': '134.640', 'text': '[Music] And the'}, {'start': '131.000', 'end': '138.040', 'text': 'other day, I released an explanatory video with Kizawa-san,'}, {'start': '134.640', 'end': '140.480', 'text': "so I've posted one where I do it with Kizawa-san, so"}, {'start': '140.480', 'end': '144.360', 'text': "if there's anyone who doesn't know how to do it, I"}, {'start': '142.480', 'end': '146.560', 'text': "hope you'll check that out. It's the"}, {'start': '144.360', 'end': '150.520', 'text': 'same as before, nothing different, nothing particularly different. The'}, {'start': '146.560', 'end': '152.200', 'text': 'second exercise,'}, {'start': '150.520', 'end': '154.560', 'text': '[Music]'}, {'start': '152.200', 'end': '157.959', 'text': 'For me, it'}, {'start': '154.560', 'end': '162.040', 'text': "'s the dumbbell preacher curl.  I"}, {'start': '157.959', 'end': '163.680', 'text': 'think I probably explained this before, probably'}, {'start': '162.040', 'end': '167.000', 'text': 'about a year ago, I think I'}, {'start': '163.680', 'end': '169.319', 'text': 'did it, something like resting your elbow on it,'}, {'start': '167.000', 'end': '170.920', 'text': "yeah, I think I did that a lot, so maybe there aren't"}, {'start': '169.319', 'end': '173.400', 'text': 'many machines out there,'}, {'start': '170.920', 'end': '175.280', 'text': "but if you don't know, please take a"}, {'start': '173.400', 'end': '178.319', 'text': 'look at that, and starting with the'}, {'start': '175.280', 'end': '180.640', 'text': 'dumbbells,'}, {'start': '178.319', 'end': '185.319', 'text': 'do one hand, one hand at a time, and'}, {'start': '180.640', 'end': '187.920', 'text': 'as for the set arrangement, do'}, {'start': '185.319', 'end': '190.720', 'text': 'a little more repetitions, 12 to 15 repetitions for the first and'}, {'start': '187.920', 'end': '194.840', 'text': 'second sets, and for the 34th'}, {'start': '190.720', 'end': '196.959', 'text': "set, increase the weight and aim for about 6 to 8 repetitions, that's what"}, {'start': '194.840', 'end': '200.120', 'text': 'I aim for,'}, {'start': '200.120', 'end': '206.280', 'text': 'do at least four sets, and'}, {'start': '203.840', 'end': '209.959', 'text': 'after the fourth set, drop the weight a little, something'}, {'start': '206.280', 'end': '211.959', 'text': 'like that. The'}, {'start': '211.959', 'end': '218.080', 'text': 'third exercise is incline curls, I think.'}, {'start': '216.519', 'end': '220.879', 'text': 'Dumbbell incline'}, {'start': '218.080', 'end': '226.360', 'text': 'curls, and'}, {'start': '220.879', 'end': '228.879', 'text': 'again, the number of sets is four, and the number of repetitions is a'}, {'start': '228.879', 'end': '236.720', 'text': 'weight that you can do more than 12 times for the first and second sets, and then for the 34th set, increase'}, {'start': '232.640', 'end': '239.200', 'text': 'it and aim for about 6 or 8 repetitions.  I'}, {'start': '236.720', 'end': '243.799', 'text': 'do it like that, and after the fourth section, I'}, {'start': '239.200', 'end': '245.879', 'text': 'drop it with a drop. Basically, I do it like this,'}, {'start': '243.799', 'end': '247.920', 'text': 'with my shins raised, and do dumbbell one-handed dumbbell curls,'}, {'start': '245.879', 'end': '251.040', 'text': 'using a really heavy weight. For the'}, {'start': '247.920', 'end': '253.239', 'text': 'preacher dumbbell curls, I want you to be conscious'}, {'start': '251.040', 'end': '257.000', 'text': 'of the stretching and contraction, and for the incline'}, {'start': '253.239', 'end': '260.359', 'text': 'curls, I'}, {'start': '257.000', 'end': '266.040', 'text': 'want you to be conscious of that stretch. For the'}, {'start': '260.359', 'end': '270.120', 'text': 'triceps, first up is the French press.'}, {'start': '266.040', 'end': '273.000', 'text': 'This is absolutely essential, and I'}, {'start': '270.120', 'end': '275.360', 'text': "think I've explained it quite a bit, so I've said it somewhere. I've been"}, {'start': '273.000', 'end': '277.160', 'text': 'talking about the French press for quite a while, and I think a'}, {'start': '275.360', 'end': '278.120', 'text': "lot of people have done it in their videos. It's the"}, {'start': '277.160', 'end': '281.720', 'text': 'French'}, {'start': '278.120', 'end': '282.840', 'text': "press, so I don't"}, {'start': '289.479', 'end': '295.639', 'text': "know how to do it, but you can look it up, and there are a lot of explanations, so if you've watched it, I'll post it here. I don't know if you've done it or not, but for the"}, {'start': '291.800', 'end': '297.880', 'text': "French press, you should do at least four sets. I'll do"}, {'start': '295.639', 'end': '302.080', 'text': 'a little more, but if I'}, {'start': '297.880', 'end': '305.600', 'text': "do four sets, I'll use a really heavy weight. I try to"}, {'start': '305.600', 'end': '313.080', 'text': 'do the first and second sets with a weight that I can do more than 10 times, and for the'}, {'start': '308.840', 'end': '315.280', 'text': 'third and fourth sets, I'}, {'start': '313.080', 'end': '316.880', 'text': 'use a weight of about 46, about 4 to 6 times, and then  I'}, {'start': '316.880', 'end': '325.199', 'text': "think it's good to drop it with a drop set, and the second one is a press down,"}, {'start': '320.479', 'end': '327.400', 'text': 'I think, and I do it while sitting, I'}, {'start': '325.199', 'end': '329.360', 'text': 'pull it down quickly and sit down,'}, {'start': '327.400', 'end': '330.600', 'text': "but it's fine to do it standing up too, and you should do"}, {'start': '330.600', 'end': '336.240', 'text': 'at least four sets of this too, with the first and second'}, {'start': '333.479', 'end': '339.360', 'text': 'sets at 10 to'}, {'start': '336.240', 'end': '341.319', 'text': '12 or more, and the third and fourth sets'}, {'start': '339.360', 'end': '344.319', 'text': "increasing the weight to about 6 to 8, and it's"}, {'start': '341.319', 'end': '345.840', 'text': 'important that you do that, and after the fourth set'}, {'start': '344.319', 'end': '348.680', 'text': 'dropping it with a drop set, I'}, {'start': '345.840', 'end': '351.560', 'text': "think it's good to do that. Anyway, I think it's something like"}, {'start': '348.680', 'end': '354.560', 'text': "this, and what's needed is the"}, {'start': '351.560', 'end': '357.360', 'text': "one-handed curls that I'm actually doing now, and I'll"}, {'start': '357.360', 'end': '363.400', 'text': 'talk a little about the weight and number of reps for that set. One-handed dumbbell curls are the newest,'}, {'start': '359.560', 'end': '366.400', 'text': 'so the first set is 32kg, and I'}, {'start': '363.400', 'end': '370.840', 'text': 'do 12 reps, the second set is 32kg, and I do'}, {'start': '366.400', 'end': '375.479', 'text': '10 reps, the third set is 34kg, and I do 5 reps, the'}, {'start': '370.840', 'end': '379.199', 'text': 'fourth set is 34kg, and I do 3 reps, and'}, {'start': '375.479', 'end': '382.000', 'text': 'then I drop to 26kg, and do 6 reps, and then I'}, {'start': '379.199', 'end': '384.520', 'text': 'drop to 16kg, and do 10 reps. Is'}, {'start': '382.000', 'end': '388.800', 'text': 'that something like that, one-handed pretty'}, {'start': '384.520', 'end': '392.680', 'text': 'For curls, I do 13 reps with 18kg, 1st set, 2nd set,'}, {'start': '388.800', 'end': '396.360', 'text': '10 reps with 18kg, 3rd set,'}, {'start': '392.680', 'end': '399.240', 'text': '8 reps with 20kg, 4th set,'}, {'start': '396.360', 'end': '401.520', 'text': '6 reps with 20kg, then I'}, {'start': '399.240', 'end': '405.520', 'text': 'drop to 12kg and'}, {'start': '401.520', 'end': '409.680', 'text': 'finish with incline curls,'}, {'start': '405.520', 'end': '414.160', 'text': '12 reps with 14kg, 1st set, 2nd set,'}, {'start': '409.680', 'end': '419.039', 'text': '10 reps with 14kg, 3rd set,'}, {'start': '414.160', 'end': '422.120', 'text': '5 reps with 18kg, 4th set, 4 reps with 18kg,'}, {'start': '419.039', 'end': '427.039', 'text': 'then I switch to 12kg and do it until I reach my limit.'}, {'start': '422.120', 'end': '431.720', 'text': 'My two dogs do 12,'}, {'start': '427.039', 'end': '435.039', 'text': '34, 56 exercises, 4 sets each,'}, {'start': '431.720', 'end': '437.800', 'text': '24 sets each, but I just said that I'}, {'start': '437.800', 'end': '444.280', 'text': 'think I need the one-handed, bleach, and incline exercises, so'}, {'start': '440.520', 'end': '448.319', 'text': 'between these three I do 34 other exercises,'}, {'start': '444.280', 'end': '453.639', 'text': "but that's about it."}, {'start': '448.319', 'end': '457.360', 'text': "For French press, the one I'm doing now, 1st set,"}, {'start': '457.360', 'end': '464.759', 'text': '12 reps with 65kg, 2nd set, 10 reps with 65kg, 3  The first'}, {'start': '461.120', 'end': '466.360', 'text': 'set is 6 repetitions at 70kg, the fourth set is'}, {'start': '464.759', 'end': '471.520', 'text': '3 repetitions at 75kg, the'}, {'start': '466.360', 'end': '475.440', 'text': 'fifth set is 14 repetitions at 52.5kg, the sixth'}, {'start': '471.520', 'end': '477.960', 'text': 'set is 10 repetitions at 52.5kg, and'}, {'start': '475.440', 'end': '479.680', 'text': 'after that I drop to 30km and go all the way to the edge of the earth. I do'}, {'start': '479.680', 'end': '485.039', 'text': '6 sets of French pace, I think, in total, and'}, {'start': '482.960', 'end': '489.199', 'text': 'then drop down with a drop set. For'}, {'start': '485.039', 'end': '492.720', 'text': 'press downs, I do'}, {'start': '492.720', 'end': '500.199', 'text': "14 repetitions with 9kg on that cable's Max Plus, a 15kg plate, for the first set,"}, {'start': '495.800', 'end': '505.199', 'text': '12 repetitions with the same weight, the third set,'}, {'start': '505.199', 'end': '515.839', 'text': '8 repetitions with a 20kg Max Plus plate at 91kg, the fourth set is also'}, {'start': '510.759', 'end': '519.000', 'text': '7 repetitions with the weight, the fifth set is 13 repetitions at 82km,'}, {'start': '515.839', 'end': '521.159', 'text': 'and the sixth set is also 11 repetitions at 82km.'}, {'start': '519.000', 'end': '522.680', 'text': 'After that I drop down to my limit with a drop set. So'}, {'start': '522.680', 'end': '529.920', 'text': "with 3 I do a total of 1,234 exercises. It's"}, {'start': '526.760', 'end': '532.320', 'text': 'not many in terms of the number of exercises, but instead I do'}, {'start': '529.920', 'end': '534.959', 'text': '6 sets of French Pele press downs.  I'}, {'start': '532.320', 'end': '539.480', 'text': 'did each exercise for about 4 sets each, and did about 4 sets each for the other exercises,'}, {'start': '534.959', 'end': '543.200', 'text': "so that's 20 sets in total."}, {'start': '539.480', 'end': '547.160', 'text': '3rd place was 24 sets, 2nd place was 20 sets, and 3rd place was'}, {'start': '543.200', 'end': '548.920', 'text': "20 sets, so I guess it's 44 sets in 1 day for arms. I"}, {'start': '548.920', 'end': '555.160', 'text': 'introduced myself a little in the second half, but the'}, {'start': '552.440', 'end': '558.079', 'text': 'first thing I would like you to do is'}, {'start': '555.160', 'end': '562.120', 'text': 'one-handed curls and dumbbell'}, {'start': '558.079', 'end': '566.360', 'text': 'preacher curls and incline curls. I'}, {'start': '562.120', 'end': '568.839', 'text': 'think Sato should do'}, {'start': '566.360', 'end': '570.240', 'text': 'French press and Kojiro French press, and press dumbbell. If you'}, {'start': '570.240', 'end': '576.079', 'text': 'do these, I think your arms will be great. I think it would be'}, {'start': '578.720', 'end': '588.320', 'text': 'good if you added any exercises that you like. I'}, {'start': '582.680', 'end': '594.079', 'text': "hope you all build up some muscle in your arms. I've"}, {'start': '588.320', 'end': '599.440', 'text': "had a lot of experience building a strong body, and I've"}, {'start': '594.079', 'end': '600.920', 'text': "realized that a body is a person's legacy."}]