Chef Rush, the Head Chef at the White House, Has 24″ Inches of Reasons Why Your Arms Should Be Bigger (And a Three Question Interview Vid From Last Year’s Arnold Festival)

Jamie Chaos

July 15, 2021

For those of you who are unaware, a chef who is perhaps the nicest human being I’ve ever met has worked in the White House since George W. Bush, rocks 24” biceps at 45 years of age, and has a bicep workout guaranteed to give at least half of you rhabdo just from reading his volume. In addition to the 2,222 pushups he does every single morning, Chef Andre Rush trains biceps every 72 hours to ensure that his arms are stretching the tape at the two foot mark year round.

Before you embark upon this workout, know that even I would approach this thing with trepidation. If you’re planning on doing it once, make sure you’re not going to help someone move a body for a couple of days, because you might find yourself incapable of lifting whomever has been “disappeared.” If you’re planning on doing it with regularity, I’d start with two sets of each and work my way up to the prescribed number of sets, because this workout involves a hell of a lot of bicep work.

Seated Alternating Dumbbell Curl– 5 x 25

Seated Dumbbell Curl (both arms)- 5 x 25 (these are typically done with a shorter range of motion, quickly, for pump)

Wrist Roller– 5 sets

Standing Cambered Bar Curl (close grip)- 4 x 25

Standing Cambered Bar Curl (wide grip)- 4 x 25

Standing Tri-Set– 4 x 12 reps (do all three exercises with no rest and same weight)

Alternating Dumbbell Curl.
Crossover Curl (curl each weight up towards your opposite shoulder).
Hammer Curl

Preacher Curl– 4 x 15

Single Arm Cable Curl- Drop set starting at 72lbs and going to the last weight (you should go lighter, obviously)

No amount of flexing will make you look anything but tiny next to Chef Rush. I feel ridiculous for even trying 🤣 .

Tara’s 2020 Interview with Chef Rush

We filmed these last year during the Arnold Festival Weekend, but as I am not much for videos I never put it on the Youtubes. It is, however, now on the Tiktok Tara set up for me so I could start doing quick lifting history videos (the first of which should be up this weekend). As I hate being filmed, Tara jumped in to do them even with a double ear infection (which worked out well because Randy Couture and Chef Rush loved the shit out of Tara, and we all got separated when I went out bar hopping with Chris Cormier the last night).

@plague_of_strength
@tara_murphy925 Ignore Tara’s nasally voice. she was rocking a double ear infection. #ChefRush #ArnoldExpo #plagueofstrength #eattheweakgear
♬ original sound – Plague_of_Strength

And if you’re curious as to what’s in the works, I am working on a turn-of-the-century fight training article to accompany the Fustigation Fury, Empire Builder, Early Gyms, and Col Monstery series, I am recording another Breakthrough Secrets podcast episode on 8/7, trying to film a meathead history professor Tiktok episode tonight (which we might expand into a Youtube thing, depending on how it goes), the finale to the Adah Menken/Lola Montez series, an article about martial arts westerns, and a couple of Killer Workouts.

As usual, if you guys have any suggestions for topics or content (that don’t involve a bunch of babbling about the completely inapplicable opinions of long-and-thankfully-dead philosophers) for articles, feel free to hit me with them. If Tara becomes keen on video editing I might do some Zoom interview with lifters, but that remains to be seen- I would rather eat a bullet than to ten seconds of video editing or watch myself on video doing anything at all. If one of you would like to become an unpaid volunteer until we can monetize that shit and pay you, feel free to hit me up on the Gram or Facebook and lemme know.

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Jamie Chaos

I am a former all-time, all federation world record holder in raw powerlifting at 181lbs, a record I broke just to say fuck you to the internet’s “lifting” community and the powerlifting community at large. Over the last ten years I’ve written over 500 articles on strength training, nutrition, and supplementation, and continue to do so simply to fight the tide of weakness and sadness that currently pervades the scene I’ve called home for the better part of three decades. I’ve got personal trainin certs, BodyPump and BodyCombat certs, a BA in History and East Asian Studies from the University of Arizona, and MBAs from the Vienna University and University of South Carolina on my side, in addition to some sick lifts and a hell of a lot of rage. What the fuck have you got?

15 responses to “Chef Rush, the Head Chef at the White House, Has 24″ Inches of Reasons Why Your Arms Should Be Bigger (And a Three Question Interview Vid From Last Year’s Arnold Festival)”

Joshua

July 15, 2021

Do a short post talking about the Chef’s daily diet video!
1. Jamie Chaos
  
  July 15, 2021
  
  I’m honestly not sure what you’re talking about. Can you link me?
  1. Joshua
    
    July 18, 2021
    
    https://m.youtube.com/watch?v=N_PbFvQ_8lI
    
    Got you.
    1. Jamie Chaos
      
      July 21, 2021
      
      My man!
      1. Joshua
        
        July 21, 2021
        
        I’m curious to hear your take on it since you’ve met him. He seems amazingly kind and is obviously fucking jacked, but some of it… like the three hours of sleep a night and the BCAAs after 600+ grams of protein. Idk. Shit’s a bit suspicious.
      2. Jamie Chaos
        
        July 24, 2021
        
        No one that big only sleeps three hours a night, but I would imagine as a white house chef he keeps some weird hours at times.
Landon Brock

July 15, 2021

Thanks for this beast of a workout Jamie. I now have a workout for my “off” day in the middle of my week. Ill walk into that competition at the end of August out angling everyone in my weight class now. Haha
1. Jamie Chaos
  
  July 21, 2021
  
  Hahaha my man! And yo, don’t forget to do a bit of walking every day- shit is the easiest way to stay lean.
Pat

July 16, 2021

An article on American gladiators/parkour/ American ninja warrior / rock climbing sports would be dope. Don’t do any of those things or no any of the players but would be cool to see how they train/diet and the history it all.
1. Jamie Chaos
  
  July 21, 2021
  
  That’s a great idea! As it happens, I am the historian on the ESPN 30 for 30 on American Gladiators that will air next year, and I have already researched the shit out of the show (though i have nothing on workouts thus far), and I will be doing an analysis of the differences between Japanese and American Ninja Warrior at some point in the next year (I love the fuck out of ANW), so I will try to work some of their training in there. I can say that the go hard lifting mentality does not translate to ANW- the people who kick ass are playing on a jungle gym, not trying to be the most hardcore of all jungle gym goers, if that makes sense. They just started allowing competitors as young as 15, and I think of the 6 people I’ve seen make it to the finals, at least half of them are 17 or younger and just go out there and have a rad time- zero “game faces” on display there.
  1. Pat
    
    July 26, 2021
    
    Awesome, looking forward to the 30/30 and the article on ANW.
    In July I started following your feast diet after getting peeled in late spring, been been eating 4-5k calorie daily making sure 35-40% of the calories are protein and managed to put on 8-9lbs, with all abs still showing! Definitely something to the school bulk cut cycle, really enjoy the articles on the old school lifters.
    1. Jamie Chaos
      
      July 27, 2021
      
      Fuck yeah! Glad to hear it! Keep killing it! Shit is too easy, right?
Jason

July 21, 2021

How bout a “Killer Workouts” on “Brutal” Bertil Fox. Seems like natural. Or did I already miss it?
1. Jamie Chaos
  
  July 21, 2021
  
  It’s in the works- he is actually in 365 Days of Brutality, so it’s almost finished. I’ve got others on Tookie Williams and his training partner and another on a jacked boxer named Jumbo Cummings in the works as well!
  1. Jason
    
    July 21, 2021
    
    Nice!