The Surest Way to Get Big Arms Fast! (Biceps and Triceps)
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- เผยแพร่เมื่อ 9 ก.ย. 2023
- If you want to know how to get big arms much faster, then this is the video you’ll want to watch to blow up your biceps and triceps quickly. Getting bigger arms that fill shirt sleeves is actually a lot easier than you would imagine, but it takes doing the right things to understand how to do it fast.
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That starts with appreciating both ends of the range of motion on all of your arm exercises. In an effort to move a lot of weight when training arms, we may find ourselves swinging the weights around with little control by the biceps or triceps. If that isn’t a problem enough, we may be doing this within a very limited range of motion on our biceps exercises and triceps exercises.
If this is you, you need to stop. This mistake is likely to force you to overlook the value of the eccentric part of every arm exercise you do in your arm workouts. And it’s here, in the eccentric part of the exercise that the most biceps and triceps growth is possible in my opinion.
The best way to ensure that you are getting this right is to perform your curls to a count. However long it took you to raise the dumbbells or barbell, lower to a count that is twice as fast. For instance, if you lift to a count of 1 to 2 seconds, lower to a count of 2 to 4 seconds. Be sure to extend all the way down on the curl and all the way up to the top. The same is true for all tricep exercises as well.
Next, you want to be sure that you’re strict training doesn’t equate to you using just light weights. There are ways to keep the weights heavy and use strict form at the same time. The strict curl is a great example of this. Keep your head, upper back and butt against the wall at all times and initiate the upward curl of the bar with just your biceps. The increased tension that you generate without the momentum will skyrocket your muscle growth if you do this correctly.
The same can be said with an overhead triceps extension. Too many people just rock their bodies back and forth when doing the exercise and it cost them fast triceps growth. Tighten up that form but keep the loads as heavy as you can handle and you will start to get big arms much faster.
Next, you must not forget that arm size is determined by more than just your biceps and triceps. Your brachialis muscle is a significant contributor to the size of your arms. If you want to get bigger arms then you will not be able to overlook this muscle any longer. My favorite way to do it is with the cross body hammer curl rather than a simple hammer curl. The more pronated position of the forearm will minimize the biceps more and keep the tension higher on the brachialis.
You can also build up this muscle with pullups. Using a siightly narrower grip will shift the tension a little off the lats and more to the upper arm muscle that will play a big role in getting those arms of yours to grow bigger.
Next, your bodyweight arm exercises should not be used strictly are burnout exercises. They are fully capable of helping you to build big arms much faster if you allow them to. The overload is there if you embrace it. There is no better exercise for building bigger biceps for example than the chinup. Throw on a weighted vest for additional weight if needed and it will blow up your arms incredibly fast.
Next, remember that the arm doesn’t just end at the elbow. The forearms are a large part of the appearance of a maximally developed arm, so you need to train them too. Two of my favorite ways to train the brachioradialis is with the reverse EZ bar curl using a slightly less pronated grip and the reverse grip pulldown. Both of these exercises help to build big forearms and can easily be slotted into any arm workout for bigger arms.
Finally, no matter what you are doing in your arm workouts if you aren’t getting enough high quality protein you won’t grow. Make sure you are meeting your daily protein requirements of .8 to 1.2 grams of protein per pound of bodyweight if you want to get bigger arms fast.
My premium high quality protein RX PRO30G is available at athleanx.com via the link above and provides an industry leading 30 grams of protein per serving to make sure you support your efforst in the gym and get big arms fast.
For more videos on how to build big arms and get a complete arm workout be sure to click on the video at the end of this one and also subscribe to this channel via the link above so you never miss a new video when it’s published.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - แนวปฏิบัติและการใช้ชีวิต
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/big-arms-fast-23
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
First
one day ill win this rigged giveaway
Rigged af
@@LivelyLegend2589
I actually won once
@@easterneuropeantracksuit3312thats nice to know then
Eccentric 0:25 Biceps 1:10 Triceps
Strict 2:05 Biceps 2:40 Triceps
4:05 Brachialis
5:15 Weighted Bodyweight
6:55 Brachioradialis
8:45 Protein
Thank you for your help
😊
May your gains be huge, brother.
you skipped 2:14
These videos never get old, this channel has literally changed my life
I used to always get injured from lifting until I start taking advice from Jeff. I haven't been injured since
You could really see your muscles pop out. Thanks for the advice and demonstration. Was fun to watch. Great video
I’ve recently become a big fan of the cable curl. I’ll use the long, lay pull down bar that swivels and “lean back” at the cable station and try to get tension during the entire rep….wide grip, but with elbows in. 💪🏼
Hey thanks for all the advice 5 months ago I was at 220 and I am only 5'6 and started 5 months ago watching pretty much every video lol, but I got my nutrition under control and work out every single day because I love it and at the moment I am now at 166 and ripped, and yeah I just turned 40, that being said anyone can do it, thanks Jeff for giving this older guy the best shape ever 😅
Shout out to you, good work!
Good work jp
Hell yeah, dude! Great job of sticking with it!
I am also 5'6", but I am 42 years old and was much worse off, as I was ~260 lbs back in February. I was just sick of feeling like a lump of floppy flesh lol, and was looking for some advice on how to go about this shit, and found this channel. I have been including his workouts, along with some 20-25 min sessions on the elliptical and shooting hoops, a few times a week (not to mention getting up out of the chair at my home office to go for a walk each day). I've made it to 216 lbs, so far, and I've built up much more muscle than I've ever had before! I feel amazing, and there's no stopping me! This is not a diet or workout stint to lose weight... this was a lifestyle change, and I don't regret it one bit.
Are you on the sauce?
40 is not remotely old lol don't claim that
Hey Jeff that's an amazing video.
Can you continue this series as well as the thing I have been asking for last 6 months the 10 min dumbbell workout series to be continued please it means a lot .
And thanks for delivering great content every week 😊
Love the tricep 'cheat' using a close grip bench press style to life the weights. I do things like this intuitively when I'm trying to really get everything I can from a muscle. Nice to see it demonstrated here.
Hey Jeff! Can you please make a complete detailed video on the various reasons for knee pain? Like knee pain due to patellar tendonitis, knee pain due to knee valgus, knee pain due to meniscus tear, knee pain due to ACL/MCL issues, knee pain due to foot/ankle stability etc. It would be helpful if you covered how to identify the cause of knee pain and also exercises/stretches to address the issue.
Super good video Jeff. Very informative and right to the point!
This videos sould be in the top 10 youtube video series of all time .
Jeff, could you do a series on adapting your programs for a suspension trainer (TRX, etc.)? Thanks, I love your videos and the great content you deliver.
Great job! Was very helpful across the board. Thank you
Fantastic vid, outta sight! Great actionable information. Thank you!
Your passion to teach rivals your 'scientific' approach to working out. Many kudos!
I literally was thinking what exercises i choose for my arms workout, and there is new video about, that's interesting, thank you very much 😃🙂💪💪
amazing tips, going to add them to my workout tomorrow
Thanks AthLean-X I'm going to use this advice you've given in this video because I am wanting to build bigger arms for sure this is very useful information. If you haven't done it yet I also want to build bigger legs as well. If you could if you haven't done it yet please do a video on how to build bigger legs?
I thank you Jeff C for caring about our fitness
You are an inspiration both as a parent, a mentor ( being against steroids! ) and an iconic athlete!
No giveaway link😢
Thanks for the always awesome content.
I'm an old coot and been trying to follow you trainings, exercises and advised to get in better shape and the results have been awesome even though I have not been as consistent as I should have been. Simply awesome stuff
Merci Jeff, je t'aime! You really help me doing my workout better.
i have adopted/-tried the db eccentric tric ext. @1.30 , (when it was introduced in a much previous armvideo by ATLEANX) - and YES it really works your triceps, it's prefect as a FINISHER! you really dont get any REST doin this the right way....i adopted this DB exc for TRICEPS and i dont REGRET one second....
Great information Thank You!
Ill try it. I tried Rich Pianas 8 hour arm workout 40 minutes a go over the last 2 and a half months.
Thanks
Those adaptive exercises are genius, by some stroke of luck I actually figured out that skullcrusher eccentric cheat one day because I was trying to do every possible exercise in my routine with burn-out reps or forced negatives. Necessity is the mother of invention!
This is the best channel so far
Jeff I appreciate the effort.
This video was awesome. Thanks
Jeff for president. Love this channel.
Genius! Thank you Jeff
Thanks Jeff! 💪
I appreciate the focus on nutrition in this one. I’ve been hitting the gym hard for months now, and I’ve made huge gains! But I think I’ve plateaued my visible muscle growth do to lack of protein. This is just what I needed.
Great video as usual.... going to find one of yours for someone over 60 with a gut and a very bad back any pointers
Hey thank you so much you absolutely right about the brachialis I'm really seeing huge effects when the pump is there 🙌🙌🙌🙌👏👏👏👏👏💯💯💯💯💯 thanks for the information!!!
Great workout!
Do a series on dislocated shoulder recovery please
Thanks Jeff! Can you do a best to worse about forearms
So Jeff with so many variations of the bicep curl, in order to have a perfect looking bicep is the idea to have at least three variations of this exercise and hit them from every angle?
I feel sorry that I have been neglected eccentric for a long time since my arms been grown to 18~18.5 inches for a long time and now 19 inches. I just do X-second concentric and ~1-second eccentric (slow enough to just prevent harm). The sizes of arm currently stop growing, and Jeff reminds me of performing eccentric again.
Thanks, Jeff.
This is Gold 💯
Ok. Throwing an entry in to see if the Beaxst program works for a maturing (70) “pupil”. : ) Good vid. TY. Decent tips to freshen up the workout
Thoughts on chinups for a routine bicep exercise?
I was just about to go to sleep and then this video popped up on my notif and now I'm here
Sweet! Good info!
This man is amazingly strong!
thanks for this
Добрый день,у меня проблема оторвана кисть руки после перелома, никогда не занималась тяжёлой атлетикой или ново- модным финтесом.Бокс, кикбоксинг,от родителей сила. Одной рукой 170-200кг спокойно подымаю,папа тренер по боксу,с большим интересом смотрю вас, очень помогает востанавливаться после травм,переломы, смещения,артрит,киста Бейкера тренируюсь,валяться и жалеть себя, когда такие тренинги мощные,есть к чему стремиться потихоньку восстанавливаюсь, спасибо огромное!
Hey Jeff, here’s one for an ‘ask Jeff’ what is your opinion on people saying oat meal isn’t good for you? Be interested to hear your opinions on this, thanks
Jeff, LOVE your content. I have some injuries that restrict what I can do. Do you offer custom programs for people like me?
Cross body hammers were huge in helping me connect and build my biceps, especially with my weaker left arm. Now I'm pretty even with both with nice developement and can lift heavier overall.
Going to incorporate more overhead cable work on my triceps, feel like they're lagging behind a bit now. Thanks for the video!
Cross body hammers primarily target the brachialis, and some outer head of the bicep, and virtually 0 inner head.
If cross body hammers built up your biceps, you are either misguided in what actually delivers results, or you performed cross body hammers so improperly that you were using your biceps more than your brachialis.
EMG data shows that CBHCs result in very similar activation of brachialis and long head, and somewhat less activation of the short head. Based on this, I superset CBHCs with supinated curls. I go to failure on CBHCs and then do two rest-pause minisets to failure (about 30 reps total). I then drop the weight by 50% and do fully supinated curls with the much lighter weight, and I can only get about 5 reps. Clearly the CBHCs nearly exhausted the short head.
It is well-established in the exercise science literature that EMG data is by no means directly indicative of effective muscle growth. This is easily proven for exercises such as the straight arm pulldown, where EMG data shows little to no activation at the top stretch of the movement, even though RCT's show that the top stretch of the movement leads to greater overall lat development
🤓🤓 in the comments, his bicep growed that's all that matters
Cable cross body hammers are brutal
Jeff is a genius
I already know what I'm doing I just enjoy watching ur vids it's basically ritual
Another amazing great video Jeff ❤
Jessie when u gonna do another of your intro ❤️😀
Oof. You use that adapted curl in your Max Size program and I've never been able to finish it. That's a killer move.
This was a great video
04:05 brachialis. Train it heavy. Do 5-8 reps. Put this exercise at beginning of workouts.
Hi Jeff! Awesome stuff! Hey, I've knocked out about 40 lbs and am down to just under 20pct at this point; need to shave another 15 lbs. Problem . . . I have an upper abdominal separation I need to close. Because I was fat. Do you have a link you can share to part of your program that works on this or a video on it? Really appreciate your work; sorry to be off topic; thanks!
What a lot of info in one video!
Athleanx irachi super
Pulle nammakk peruth pudich
Hey Jeff, can you make video on Mike mentzers “ideal routine”. It’s is effective to build muscle for natural guys or not?
Hi Jeff
Great work as always.
You should fix the mistake at the end of your clip.
You speak about your protein powder and how it is 30 grams per serving and only 6.5 cents per serving but it is actually 6.5 cents per gram. What is written on your whiteboard is correct but what you say is incorrect and confusing. I really appreciate all the work you put into your videos and love your products and programs as well.
Kelly
You should do a video about the army combat fitness test
Thanks, JC~
How do I go about asking you questions about nutrition for lean growth and fat loss?
Love all your videos and the science behind all the techniques, especially the correct forms to prevent injury. I saw a video mentioning your Protein Powder and you stated it cost 6.5 cents a serving. I further looked into it and realized it was 6.5 cents per ounce, equating to about $2.50 a serving. Love all your info and a life-long subscriber. Might want to edit that video though.
It's per gram as shown in this vid, he mispoke
9:45
Ah i couldnt have thought of a better video to watch before arm day at the gym
It's been 9 months since I got back to the gym and I definitely see results. My concern is, do supplements play a huge role in building muscle if you already having enough proteins?
If the supplements contain other needed nutrients that you don't get from your normal diet, then yeah. Supplements are not the same as protein. There are supplements for eg. vitamins, fibers and other things as well that you might get more out of.
Hello, Jeff. Have been watching your channel for bout 2 years now. Great stuffs. Would stretching hip flexure cause hernia?
Nope
Sir.What are good exercises for gynecomastia condition
this guy is a genius
Mailbag Question: I’ve been watching this channel for a couple of years now and it’s really helped me improve my workouts. I just have a question. I am wondering what you all think of workout gloves, wrist straps, and weight lifting belts. I recently came across another fitness channel that recommended not using any of these. I was shocked to hear this. The reason seemed to be that these all give a sense of false security by making you feel like you can lift more than you actually can. And they tend to prevent you from using stabilizing muscles since they limit the range of those muscles. Just wondering what your guys opinions are. I use gloves since I don’t want my hands getting ripped up from the barbells but is this actually not recommended?
Search athleanx weightlifting belt
One movement that I've started recently (from one of Jeremy Ethier's programs) is similar to your incline bench tricep extension, except instead of just one dumbbell in both hands you have a dumbbell in each hand. Otherwise it's the same as you've shown, lean back and stay strict, let the dumbbells go back so you get a good stretch at the bottom. Works well.
Where do your protein powders originate? Is it pre-packaged from different countries, or do you make it from fresh ingredients on-site? Would it be possible to include a tour of the facility in the post?
2:25 That bicep vein is the same thickness as my actual bicep. 🤯
I am about to have my first FTX for army rotc in college, basically a weekend long field training in the woods lmao, but I have been tracking and weighing all my meals and food for the past 2 years with macros that specifically match my energy expenditure through cardio and training. We will be given MRE’s for meals, but I’m not sure how I’m supposed to hit my protein or calories so that I either don’t overeat or under eat my calories which is currently around 3500 a day to maintain. Does anyone have any experience or advice?
I was wondering if you have any exercises for back muscles. I have mild scoliosis on my upper back and I always go to the chiropractor. My chiropractor told me it would help if I worked out with some dumbbells because I have a balance issue while using a bench press. Do you have any suggestions?
Face pulls
Is there a particular sequence to follow with all these exercises?
I've got to apply this to my legs too.
Love your hair style
Jeff plz reply me I had carvical c4 c5&c5 c6 issue and my left hand is paining plz recommend exercises
You left out TRX bodyweight
Did that to finish bis & tris after weighted dips and various grip pull ups neutral, supinated, pronated... result arms were actually sore but not major could easily do more pulls today
I got tennis elbow by doing reverse curls for brachioradialis. Please make a video regarding a rehab for it 🙏
Search athleanx tennis elbow
This guy has the best biceps in the whole fitness industry.
Since stone age..... till now Jeff always right 👍
I thought curls prohibited full extension. This video sort of upends the ones you put out about Menzer's methods. What about dips for triceps?
Credit to this guys dedication. Grew a beard for about 5 seconds in the video.
Hello Jeff, I'm trying to incorporate these tips into my PPL routine (following your perfect Pull-Push-Legs videos), but was wondering how to incorporate cardio and abs into the routine if I'm doing 6 days PPL. Maybe abs and cardio every other day?
At another time of the day or after main workout
He said abs everyday. But it doesn't have to be long. He has 6, 7 and 8 minute follow along abs training.
Brachialis training gives me pain in tendons if I go heavy even if I don't cheat. I can only Chin up or supinated curls to avoid any pain or discomfort. I used to train a lot of hammer curls when TH-camrs started putting more emphasis on this muscle.
You have taken a young, skinny guy, and turned Jesse into a beast. I was always one of the skinny kids in high school. I used to be in pretty good shape. Please, fix my diet, and crush me in the gym, if you need to. I want to be that weird 50-60 year old shredded dude at the beach.
Help me Jeffrey-won, you're my only hope!
Are pushups also useful to get bigger triceps?
Jeff moves curtain with both hands to avoid muscle imbalance
First, and I've tried everything on my biceps. Even your programs. Now I'm trying close grip palms up pulldowns with few sets
how much can u curl after "trying everything"?
I don't know, I've never tried a one rep max on curls. But on the close grip palms up pulldowns I can do the whole stack 6 times. Which is marked 160, but that's with a pulley. I'll have to test that next pull day. I usually test my max pull-ups on pull day. Which is 14 @ 225 lbs
@@thesavoyardNo one cares about your numbers, you missed the point of his question entirely
@@thesavoyard you're talking about your biceps not growing, latpulldowns with your butt squeezed and nose pointed at a 45 degree angle has nothing to do with biceps.
how about you try doing a bicep exercise?
- cable curls
- spider curls
concentration/preacher curls
hammer curls
@@MK-zf6or Go back a few videos, Jeff did a video on biceps. It's not a lat pulldown.
Sick beard, Jesse!
Sadge. Broke my arm in a wrist on Thursday, so definitely will try this exercise, but not as soon as I might wanted it.
Is it advisable to do all these arm/biceps exercise, in one day, four sets per exercise.
You’re a monster Jeff.
Yes please no chance as ive a snapped collarbone so no weights for me for atleast 3 months 😢 all my gains will go no doubt. Any tips . Waiting for a opp.
Another excellent video. But I cannot afford a gym membership and put all my dumbells. In side the small space I live in, they would be in the way.