Can't Get Big Biceps? Just Do THIS!!
ฝัง
- เผยแพร่เมื่อ 1 ก.ย. 2018
- If you have stubborn biceps that don’t seem to respond to any bicep workout that you do, then you need to watch this video. I’m going to show you how to build bigger biceps by establishing the neuromuscular control over the muscle that is lacking at the minute and is preventing you from seeing the development that is possible.
60% off all AX programs - athleanx.com/x/384-workouts
Subscribe to this channel here - bit.ly/2b0coMW
Some will think that the easiest way to add mass to their arms is with heavy biceps training. While that is normally a good stimulus for muscular overload it can be dramatically less effective if the mind muscle control is lacking.
A quick way to determine how connected you are to your biceps is to go through the three step contraction sequence shown. First, you want to put your elbow at your side and bend it to ninety degrees. The goal is not just to place your arm like this but to squeeze your biceps as hard as possible and see if you can elicit a discomfort from the contraction. You may not, and this is not that abnormal. In fact, many with good biceps development will not necessarily feel much discomfort here.
Next you want to move your elbow out in front of your body a bit more to get into a bit of shoulder flexion and then supinate the forearm. This will intensify the contraction on the biceps and should really make you start to feel almost a cramping in the muscle if you are squeezing hard enough. At this point, if you don’t get this sensation then you are definitely lacking some of the necessary mind muscle connection to get the most out of your biceps training.
The final step is to bring the arm up into a flexed position (as if you were asked to make a muscle for someone) and then try again. Here you should definitely feel the most intense contraction because you are placing the biceps in its most contracted and shortened state. In fact, if you have a good mind muscle connection then you likely won’t be able to hold the arm up here for long without feeling it start to cramp.
The solution is a simple 6 minute biceps workout routine that only requires you to do three exercises a few times per week. You start by performing dumbbell curls with your arms in the midrange position. Squeeze as hard as you can and move the dumbbells up and down just an inch for 45 seconds. Rest briefly and repeat once more and move onto the second exercise. Now you want to perform Dumbbbell Spider Curls. This mimics the position your arm was in on the second portion of the activation routine.
Here again, squeeze the biceps as hard as you can and move the dumbbell up and down just an inch or so for 45 seconds two times. Finally, perform the biceps flex curl for 45 seconds each set twice on each arm. This will total up to 6 minutes of working time and will help you to re-engage the biceps. This routine itself is not what is going to be building bigger biceps. It is the connection that is established that will allow you to get more results from your heavy biceps workout or specialization day that gets added in.
If you are looking for a complete program that shows you how to activate every muscle and get the most out of your workouts, head to athleanx.com and look for the ATHLEAN-X Training System. Learn how to train like an athlete and develop a ripped, muscular physique that is athletic and aesthetic.
For more videos on how to build bigger biceps and the most science based biceps workouts you can do, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
![[Live] : ONE 167 วันนี้!! "ตะวันฉาย vs โจ"](http://i.ytimg.com/vi/D9_dvfIa6Ao/mqdefault.jpg)
![[TH] VCT Masters Shanghai Playoffs - Grand Finals // GEN vs TH](http://i.ytimg.com/vi/HL-hhLrtctw/mqdefault.jpg)
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
giveaway.athleanx.com/how-to-win.html
perfact body but u need change your hairstyle 😁
@@onlyone5766 Why would a god need to listen to a peasant?
Chest video like this pls..
@@NeuronActivation wtf
What supplements you take?
The weights get sore after Jeff uses them
This is the one 😂😂
Subscribe to my channel for no reason I laughed
Jeff's biceps never skip leg day.
Hahaha omG
🤔
Jason Joe lmao word
😂😂😂😂
th-cam.com/video/QXoOn172NS4/w-d-xo.html
When Jeff does not want to be recognized in public, he just puts on a shirt.
Mans has a full on bubble on his arm
I want to pop them
Mansbggasaa
Xjzksmsja
Looks weird .Doesn't look normal
The man not mans.
It’s truly awesome how he chooses to help us instead of keeping all these tips to himself. He could easily stay ripped and sell his secrets and market products but he doesn’t. He helps us. Mad respect.
Matthew Roberts both 😂
He understands our pain
Justin Rowslerr it’s his job lmao
Obviously peopke wouldn't watch his videos if he didn't give advice on lifting
Oh he's doing just fine $$$$$ telling us on TH-cam!
Jeff doesn't have biceps. His biceps have Jeffs
Xtianisms this comment is so dumb but it still made me chuckle
You 100% right
Harlem shake
グラップラーInMei same
What???
I swear this guy never straightens his arms
Just a guy on youtube I got the joke😂😂
@James Tudor w
I did i caught a cramp hurts
@Just a guy on youtube it's a must for pushups tho... incase some of y'all were wondering
Just Arandomguy and basically every bicep, chest, tricep, and back exercise
Jeff's mind to muscles connection talks to him saying: 'Please stop Jeff, can't take it anymore, please, dude, you're killing us here!'
OK
Fuck it hurts
Jeff's biceps have triceps
So funny xD
Syed Ahmed 😂😂😂😂😂
and those triceps have biceps.
@@ashish_jb4 which have triceps
And a six pack!!
Top 5 Loudest Sounds ever recorded:
1. Sperm Whales
2. Richter Earthquake
3. Space Shuttles When Launching
4. Krakatoa volcanic eruption
5. Athlean-x intro
It's your friendly neighborhood Spider Man U forgot black chicks
Ali a
Cryo - Fitness and Gaming I can’t stop laughing
Old windows startup
nah, Metal Gear’s Alert sound effect goes first.
If *anyone* but Jeff did that, they'd be on gym fails.
Lol this one need some likes from the *gym idiot* channel viewers!
😂 you couldn’t have put it better
Hahaha...true
Haha
th-cam.com/video/QXoOn172NS4/w-d-xo.html
6 minutes Biceps Activation Workout:
2:51 Dumbbell curls - Bring Dumbbells to midrange and do Pulsing contractions with inch up and down movement.
Reps: 2 sets for 45 seconds
3:32 Spider Curls - perform Pulsing contractions with inch up and down.
Reps: 2 sets for 45 seconds
4:12 Biceps (Cable or Banded) Curl - perform. Pulsating contractions at the end of the Bicep flex curl range and move cable inch up and down.
Great to see an Indian to the rescue!!
Not the hero we needed, but the one we deserved.
This works
does the activation workout performed before my main bicep workout?
Saludos espero que les gusten y apoyen al canal gracias th-cam.com/video/Xr-nX0tbyss/w-d-xo.html
This is like the first time Jeff ever told me to subscribe... i’m shook.
Me2😂😂😂😂😂😂😂
RMO BeastGaming hahaha right Cra
Its cause the whole vshreds vs lol
I clicked the bell out of sheer panic
If Jeff tells you to do something you do it. No questions asked
just share with us how you inserted a tennis ball into your biceps
nice bro
That's a baseball, m8
Just a guy on youtube that’s a bowling ball cuz
@@rustyinfinity731 That's a boulder n¡gga
@@dogman5028 ay foo, those are mountains
When he asked me to flex as hard as I can, I did. Got a cramp attack. Thanks Jeff.
Not fair mine did not. My arms are 15 inches but I am stupid and so I am took the challenge of doing arms every day. So my cns is burnt and I could not feel anything. Can someone tell me if that is why? Because I need to know when to stop the challenge
kRAZPEN you’re not gonna grown your muscles if you do them everyday. When you work out you tear your muscles and when you rest they repair themselves and that makes them bigger and stronger. You’re not giving them any time to repair so they won’t grow you’re really just wasted your time
@@jacrispiejackson69 really low volume for a short period of time
@@koreaface you can stay workout 3 days a week and stay get really good results
Oh wow, this was two years ago… LOL bruh reading this makes my brain hurt. First of all I don’t know why I lied about my arm size, I know for a fact they weren’t 15 inches, and second I only trained arms in that period. Now I only train legs. I am a deadlift, and snatch specialist now. So guys, no, I’m not an idiot any more. (I think)
As soon as I open any of his biceps video I immediately run to the comment section to read all these awesome comments😂
Ikr
Oh....
Same haha
YES
This did the trick, I have always had a hard time getting a pump in my biceps and as a result they never gain any size or shape they just got a little stronger, after doing this for a couple of weeks when I do regular bicep workout I really feel it and I can see the shape starting to form in the bicep
BTW 53 yrs
I guess it’s never too late to learn
Thats great. Did you do a bicep workout right after or you just did this for a while?
Wow I'm 50 and have all but given up on my non responsive, weak, soft, flat left bicep. I just figured after decades of working out it just wasn't meant to be and I'm too old to make it grow.
6M is nothing , Jiff needs 600M subscribers.
MasterOne Piece
Jiff?
MasterOne Piece Facts.
Yes!!! The peanut butter needs 600m subscribers
Jeff needs like 7.8 billion subscribers. A whole planet of fit people.
What's up guys JIFF Cavaliere Athlean-x.com..
Does jeff have a shirt??
Parth Thakare who would wear won having a body like that 😂
The hell is a shirt
He had a shirt but his biceps outgrew it
it's in the laundry
Yes , he only wears them in Ab Training videos XD
Hi sir, i'm from india and i m beginner. When i start gym i need a coach but i didn't find anyone helpful and i had not enough money for special trainer. I used to watch you video and now i'm improving in my body and side by side i build my confidence level and before i have a phobia that i can not make good body but your video has much prettier and sourceful.. now i do not need any coach except you... salute you and thanku again...
Damn it Jeff. Your pulse workouts will put me on the gym fails compilations.
ADOBEFXPRO What I was thinking too! I’ll get late at night in that case 😂
ADOBEFXPRO for gains anything goes baby
I was thinking the same thing, maybe you can act like you're warming up and stretching to show people that you're not serious and its only a prep for the massive workout you are going to do.
😂😂😂😂
I was thinking the same 😂😂
I feel like Jeff’s arms are 50/50 triceps and biceps
Kojack nah his triceps are huge too
Sohan Saha I think his point being that his arm is 100% muscle
@@yondercode4983 nah I think hes saying that triceps r 2/3 of the arm but jeffs biceps are just that huge
I think he outdid his own arms to grt a 120% biceps and 110% triceps
Guys he’s just saying that Jeffs biceps are so huge they literally take up 1/2 of the arm. But the Tricep is 2/3 usually.
First step: admit you have a problem.
Hi, my name is Juan and I’ve been “training” my biceps wrong for all these years... game changer.
Hello Juan, welcome to the small bicep support group
Jeff’s biceps have their own biceps
Couldnt see the video as Jeff's massive biceps blocked the view!!
I keep getting distracted by his bicep
😂😂
T pump
Happy with my little biceps. That one looked like a grapefruit under the skin. 🤢
Jesse is needed for this
Jeff is a perfect example of what natural muscle looks like.
@Tyler Larson Fuck outta here
Tyler Lardson
@Tyler Larson You must be fat
Fuck man... Them biceps are fucken out of this world.. any more and his arms might turn green like the hulk
H J damn chill why u guys gotta attack da man ffs XD
Wow this is finally, exactly the information I needed for my left arm which is lagging so far behind my right. Been that way for 10+years. Thank you so much
Thank you so much Jeff and all the ATHLEAN-X TEAM, I always try to understand any subject I jumped in and you are making this journey so dam easy to comprehend. Keep up the good work, I wish you all the best always.
4:35 his bicep is about to escape from his arm lol
Lol
yeh , lol🤣🤣🤣🤣
It’s another whole body
😂
broooooooooooooOOOOOOOOOooooO!!! i had been struggling with having that ball of a bicep for all my life. Im 38, and I was like WTH, i do everything, and nothing happened. In just 3 weeks, im noticing a ball in my arms. im a tall guy and my bicep muscle is long my elbow to me delt is quite a lengthy area, but this helped significantly!! you da man!
Hey Jeff, just wanted to give you a shout out and say thanks for what you do. I'm new to weight training and honestly I feel a bit overwhelmed by all the stuff that's out there. You certainly have given me a solid foundation so far and I like how you break everything down with the "why" were doing what were doing. Thanks again.
How are things going bro?
First of All A big congratulations for 6m subscriber's.😊
Beat me to it! 😁
Jeff went from 6.2 to 5.8 and crawling back to 6 now...
@@adammaulana3314 really ?
Adam Maulana really ?? But why
Didn’t realise Jeff had hit 6 mill, well done man
7 mn man
goutam kumar 7.7
Mr. Elastic 7.8
Lmfao almost 8
Realize... soryyy had tooooooooooooo
Can’t wait to try this next leg day!
I heard about the mind-muscle connection - this is by far the best and easiest explanation of it. Not only explanation, but more importantly - the practical application of it. Thank you.
my screen broke when jeff flexed
Chuck Norris has nightmares about Jeff...
Then how did you manage to comment?
Can I borrow that bicep ,please?
Eat well and workout to gain it .
Combine athlean x fitness plan with Dr. Hyman nutrition plan (especially the smoothies if you're in a pinch) and you're a god.
Ehteram Husain dude are u Crazy he got some of the best biceps Genetics 😒
@@shubhamthorat2314 Not really. Some wwe athlete had bigger biceps and jeff actually strived to reach the circumference of his arms but he never did. I forgot which video that was mentioned in.
@@shubhamthorat2314 Right.
Thanks dude. That really makes sense to me. I didn't feel much discomfort there so I will employ.
Jeff is a Greek statue come to life giving fitness advice
If Schwarzenegger is Herakles, who is Jeff.......
All the hip exercises that should replace the hip adduction/abduction machine in one video, please!
Bridges,squats,lunges,side leg raises,addiction/abduction with resistance band
PCSExponent You don’t really need specialized exercises for them; use a wide stance on squats and leg presses to target the adductors and a narrow stance for the abductors. If you are keen to target them directly, use cable adduction and abduction, but avoid the seated machines: the flexion of the hips when seated turns the exercises from lateral to rotational.
When Jeff flexed my screen shattered
This is super powerful. You put a whole new dimension into my training. Thanks 🙌🏼
This helps a lot. I'm working out with a close friend of mine today and I felt a bit insecure about this. This immediately helped and I will keep at it.
I've been lifting for 3 years and due to nearly shattering my right forearm (screwing my tendons and forearm muscles). My right bicep never could keep up with the growth and strength of my left. Thank you Jeff, I've been doing these functional movements and now my right bicep is responding for the first time in 3 years.
I did this and I can confirm with 45 seconds workout and 15 seconds rest for 2 sets each I was barely able to put the weights back afterwards
@Dutch van der Linde well if it's the first time you are isolating it. Maybe.
Dutch van der Linde what does that even mean? Muscle body connection
Matt Garcya it means you can feel like the contraction in your muscles and isolate all of them. It’s pretty handy, you can flex like mad once you get it down lol
@@BigstickNick hii
Keeewl it’s not a workout 😂you must just be weak because you’re barely moving your arms
Bro I live in a country where I have no access to English speaking trainers. Your videos help me avoid injuries and work out efficiently. Thank you so much!
I am 50 years old and over the last 5 months I've been on a weight loss journey. I started off at 297. I'm currently at 219. I ride my bike between 8 and 12 miles a day. About a month-and-a-half ago I started going to gym. I can start see some results. This video was very helpful. I hope to watch more of your videos to help me out.
Good job man
When Jeff was a kid he bullied everyone in his class with his biceps alone
hahaha!
False because he was scrawny as a kid
@@benmusick54 it was a joke dude. Relax!
Tyler Williams it was a simple reply to an inaccurate joke. Relax !
LMAO
Chuck Norris was never scared of ANYTHING...till he saw Jeff's biceps!
Chuck Norris is a goof ball
@@mortgagefinancing5558 No U
@@cliftoncharm9719 chill out dude if you are going to just talk crap just shut up no one wants to hear you and your bullshit comments.
True that
Jeff ain't anywhere near Chuck's league but ok😂
Thanks for sharing this info. I'm 45 years old and trying to get back into shape before I get too old to where I won't be able to.
Been watching a lot of your videos and doing what you suggest the best I can.
Again, thank you!!!
I tried it and it worked, a great workout for the biceps and gave me more definition on the arms, thankyou.
I have been working out for a couple years inconsistently, I've been fairly slim since puberty but never all that muscular. This year I started to workout a little more regularly, only 2 - 3 times a week but the workouts were very high intensity for me. Still, I wasn't seeing much progress except a bit in my shoulders and biceps. I started watching your videos and following your advice about 2 months ago, I've been camping for the last 2 weeks and following a strict daily workout routine and yesterday I saw my abs for the first time ever and they are damn beautiful. I'm so excited to get to a point where they are always visible, but its not just my abs. I've seen a lot of progress these last 2 weeks and I credit a lot of that to the advice in your videos. So thank you Jeff, for all you do at Athlean-x for your followers.
keep up with the hard work bro!..i m 19 pretty slim ..joined gym 2 weeks ago..i m already benchpressing 30kgs
What ab exercises do you do?
@@spikegamer5143 download six pack promise first 7 days free and u can replay them without putting bank details or anythong,6 pack promise is made by athlean x btw
@@nameer03 it seems good but the exercises the app demands u to do require a good control of ur body which is hard for me
Namer03 can u plz share link
How many reps do I have to hit on the notification bell?
1 rep max
An odd number for maximum sub gains
It's not about how many times you hit it, just so long as you're genuinely hitting it as hard as you possibly can each time and keep pushing yourself right to the ragged edge of failure.
9 .3 million subscribers ...speaks volumes !! Well done Jeff your teaching a lot of people out there !!! ...great work !!!☺
Thank you. I have this problem. I will try this today at the gym.
Dear jeff, we LOVE youuuu
4:14 there's a baseball ⚾ in your arm Jeff
More like a football
More like a size of a softball
Glad I found this guy . I do a lot of things he tells you not to do. Definitely trying all things he tells me to do.
Thank you for this. Identified my bicep issue, and on the way to work on it.
Please do a mind-muscle lat video!
and chest too
Ikr
He has a lat non responder video
Makes sense..same as someone grabbing too heavy of a weight and rocking up. And not concentrating on if it's even hitting the target.. good shit
This is actually something I've been wondering about thanks ! Will be trying this tmr!
When I flex my bicep like that, I feel discomfort in my elbow.
Me too
Too much jerking
@@organicthug5220 😂😂😂 he needs to oil his elbow
Look into diff tennis elbow fixes
When I flexed my left testicle exploded. Thanks jeff
I just cameback from the gym , it was back day , feeling awesome 💪
I love back day.
@@bandersen848 how about arm's day ?
That is to say that you are not putting effort enough. After a gym day you must feel destroyed and after two days you will feel awesome.
back day is my favorite the shoulders. arm day was fun when I started lifting but now it's as enjoyable as leg day
@@limitbreaker402 that's why im feeling awesome duuuude , coz I feel pain. This is proof that I have torn the back muscle well. All I have to do now is eat and rest.
*But do we burn muscle that way?*
Music Refrain thats the question
Only if you know your muscle type. :)
Small :(.
No
He trains athletes the size of the muscles is not that important, he focuses on results for competitions. Of course top level athletes look amazing but not as good as people that only train in the gym for esthetics.
You just answered all my questions in one video. Your knowledge is second to none. Thank you .
Thank you so much that was very informative I'm a guy with little arms in that makes a lot of sense to me
Let me just tell you, I have never, EVER found a video so helpful and wholesome as this!
I mean granted I'm new to the gym scene, but this is just so simple and eye opening! Damn thanks Jeff!
Do I need a test to know if my body type can handle this workout?
loool
No
😂😂😂😂😂😂😂😂😂😂😂😂
I think yes. But only if you want it vshredded !
U don't need to be sore when working out, as long as ur body can handle the weight and work flow
Tengo 60 años y nunca es echo ejercicio y vi tu vídeo y ya empecé a ir al gimnasio gracias a usted.
Thanks Jeff for all the advice on rear delta. Never had them before but with all the attention I am bringing to them, they have arrived.again, thank you so much
Crazy biceps!
Thanks so much Jeff!! I felt an immediate difference in my muscle activation and can’t wait to try this in my next workout!
I have been lifting off and on for 20 years, trying to get back to Marine Corps weight and physique. Never heard the term mind muscle connection until watching you Jeff. You certainly have taken my workouts to a new level. Joined today, and can't wait to start my program!!
Jeff - Just came across your videos tonight. Thanks so much. I'm a 64 yr o;d broken down spec ops guy and have been slowly exercising again. Your approach is very encouraging and seems doable for me. I will start tomorrow. Thanks again.
RESPECT, THANK YOU FOR YOUR SERVICE.
USNCV
I'm really waiting for the leg counterpart of this video
yes, i'm sure you have ideas on how to apply the method to legs :)
Not necessary, if your legs aren't growing apply a widowmakers set and the end of the leg workout
Weighted calf raises but hold tension
Jeff face doesn't matched his body.
More Like his hairstyle
He looks like goul from hacksaw ridge
Paralyzed Nigga stfu nigga
No
It's hairstyle
james olson some heroes are no beauty
Good to know these little but important details. Thanks man
Never bothered much with mirror muscles, but now focusing on building bigger and stronger arms. Just a couple weeks into it, glad I watched this, not much mind-muscle connection but will try these exercise ideas out. Thanks.
Plz tell this method for developing mind muscle contraction for each muscle
I will definitely try this, for some reason I have never been able to flex my left bicep even tho my left arm is stronger. No idea why that is.
I’ve learned so much from this channel thank you!
i tried the one where you take the weight up and down tecnique and i felt my biceps, i usually dont do it or i dont pay attention to the feeling when i curl. thanks
Very helpful video jeff thank you! :)... Could you please do a video on discomfort in the chest (spesifically in the centre) when doing dips.
Im going to try this
Thanks for the help, Jeff. I have really been doing a lot of extra work on the bicep with out much visible or viable results. I begin doing this three times a week tomorrow 5/16/20.
How has it gone so far?
I'm gonna try this thanks
Dear jeff I want shoulder muscles.plzz
Would be a great time for Jeff Cavalier to include the "Non-negotiable" in his titles for this series.
Now I can finally get stronger much quicker!
That's insane dude
Jeff has such amazing mind-muscle connection that he can train his muscles telepathically.
Edit: wow! 44 likes! I wish my mom knew I am famous on the internet.
Stringfreak just wondered if you have a merch store? Really love your stuff.😄
:))))) I had to be number 61:)))
thank you
o hell yes this do work keep up tje good work bro 👍👍👍
that used to be my problem and you helped me change that by teaching me the supination aspect and the waiter curl. many many thanks from germany.
Thank you for this, i am going to try this.
Sir please tell me how to avoid cervical like issues in workout
I love this idea of activation exercises to improve mind muscle connection, I hope this becomes a series of videos.
Know another way of doing it?
@@atanpeep4162 isometrics helped me and tightening as hard as I can with my eyes closed helped me.
@@rye-bread5236 close eyes.. i had a similar thing but from meditation....
I was doing a calf raise and i was so worn out mentally my mind began to zone out as i automatically pressed up
Thank You for your explanation of biceps and this type of workout. For someone who has had his back half fused it really meant a lot to me. 75 going on 29 and tired of hurting
I've been doing calesthenics for years. Pretty much all compound exercises. I do have some weights bands and extra equipment but I typically use pull up bar, floor, wall, the basics. This has helped me tremendously. There was no discomfort whatsoever when I did that. My biceps still look good actually however this makes me think they arent as strong as they could be. Guess I've been using my lats and back to do most of the work on my pull exercises. Thank you, your videos are always very informative.