Bigger Arms in 6 Weeks –
Subscribe to this channel here –
Have you ever felt that no matter how hard you trained your biceps they just won’t grow. In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques.
First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps).
When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover.
If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds.
Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming.
In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow.
This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue.
All of these techniques and more are built into my Ultimate Arms program available at and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains.
For more videos on how to get bigger arms and the best exercises for building big biceps, be sure to subscribe to our channel here on youtube at
50 comments
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
https://giveaway.athleanx.com/how-to-win.html
Bruh I thought one arm was skinny and one arm was buff you can’t be doing that 😮💨
Whats a pull day
He can talk as much science, as much theory, as much practice and technique!!! But I can honestly tell you the truth. It’s this.
GENETICS 🧬…….
I’ve known people who’ve spent lots of money on sought after PTs. They’ve trained for months. Spent serious cash on expert nutritionists!! Spent a fortune on Supplements! Joined CrossFit groups and trained hard! Yes they eventually became very fit! That’s fantastic! But did their biceps pop? Did their triceps pop? Did their abs look like a waffle machine?
HELL NO !!!
GENETICS 🧬 it’s the cut, the shape of the person, their Posture, their Skeleton & tissue! Some people just look good once they train hard! Not everybody can have biceps like this dude.
Don’t be fooled by “ potential “ …
Potential might as well be hope …
It’s chance.
What arm did u fail nnn with
Your biceps aren't growing.. neither is your chest..so don't worry..
Helpful, with limited shoulder mobility, what other exercises you recommend besides shoulder pushing?
I need LOTS of help with basically everything
💪
Shhhh not that big
I think triceps are probably over all more important. But those biceps do be looking nice. Btw did anyone else notice has short in length his arms are? Like holy crap does it even reach his waste
Hi
I have a very weird problem my left bicep is growing perfectly fine but my right bicep seems to never grow
curls get the girls
Jeff. Just out of curiosity what do your biceps measure?
After a year of Joes presidency I’d just like to say I can’t wait to see how they make Biden the good guy in the next rap battle😂😂😂
Need to hit those forearms up
State of you…..you spastic
Mg
It looks like a skinny version of him is trying to escape his shoulders
Great video. Thanks 👍
Why is his shirt off lol
Straight barbell curls followed by seated alternate hammer curls (pulled into the armpit though), that's it, nothing else has made my biceps grow so much.
Every roblox slender watching this video: yessir my bbg will like me better 😎
The best way to beg bigger biceps are steri9ds
theres a real angry closeted gay vibe about you
Thumbnail is me…
Resting, eating lots, power 5×5 sets followed by a couple drop sets is how I consistently add weight to my bicep exercises. Its been fewer instances the past few years but it keeps happening.
It is very smart – the goal to tear as much muscle fibers as possible. And I agree that muscles need to rest because the divided muscle fibers need to heal either for the muscle grow in size.
You lowkey look like Fernando Torres
Me sitting here watching this. My only thoughts… I hope my wife doesn’t find this video
Can you please shorten your videos?
They are really good except for the length. Maybe not talk about your life?
"Here's Why?" Who are you? Simon Miller?
I try to build my arms they have filled out a little more but I want to get them a little bigger but don't have a diet plan I'm not rich
Wow, so much amazing information!
Thumbnail is cursed
Great video! Sorry but… Let's say yesterday I did back excercises wich take a lot of biceps force also, can I do biceps today? Shouldnt i wait 48 hours? Then I heard a dude with epic arms saying he trained biceps every day so maybe I should do that.
I cant believe you got one bicep to look so small compared to the other just for the thumbnail! Wow awesome dedication bro 👏 sarcasm lads
steriods
Did you put you right arm in a freezer for the thumbnail Jeff?
Biceps easy 😈😈
Thumbnail…
A man's heart deviseth his way: but the LORD directeth his steps.
Anyone think of quagmire when he discovered online porn then finally stepped outside his house after a few weeks?
I love u man thx soo much i was literally abt to say i watsed 25 dollars on my os5 😭😭
How can I get my forearms bigger
nice photoshop
This video probably doesn’t do me any good 😉
Click 3:26 repeatedly to see Jeff act like a bird
Hw can I left to look right arm
7:16 that burnn