5 Steps to Bigger Arms in 30 Days (GUARANTEED!)
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- čas přidán 11. 06. 2024
- If you want to get bigger arms fast so that you can fill your shirt sleeves, you’ve come to the right place. In this video, I am going to show you how to build big arms with 5 steps to bigger arms in 30 days. While you might think there is nothing to do but to train your biceps and triceps, it’s not always a matter of what you do to train them, but more importantly how you train them.
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When it comes to filling out your shirt sleeves, it is important to note that you are looking to build overall size, which includes biceps height and triceps thickness. Not only that, but you have to train the brachialis which is often neglected when it comes overall arm development - something that cannot be overlooked. But as we know, it’s not just the fact that we are going to train these muscles that will make difference, but how we will train them in order to get the arms to fill those sleeves.
The first concept to cover for arm training that will ensure growth is understanding the concept of going to and through failure. We know how important training to failure is when it comes to building new muscle so it makes sense that this training style should be included in our arm training when it comes to wanting to build big arms fast. But when we have the opportunity to continue past failure, then that is something we should take advantage of in order to elicit more growth.
How do we take our sets to and through failure? Well, it’s easy to introduce techniques such as drop sets and mechanical drop sets. You can easily go about this by following a simple “run-the-rack” with bicep curls (starting at one end of the rack, curling until failure, then grabbing the next lightest dumbbells and continuing in the same fashion until you get to the last pair of dumbbells). Or even a “run-the-stack” for triceps pushdowns (following the same concept, but lowering the weight on the stack instead of lowering the weight on the dumbbells). You can also introduce mechanical drop sets like I’ve shown in the Sore in Six Minutes series.
To grow big arms, you need not shy away from eccentric overload. Making sure to incur eccentric muscle damage in our training will always be one of the keys to muscle growth. As we know, eccentric overload is one of the three main drivers of hypertrophy, so it is important to take advantage of this method’s ability to build muscle. Some great exercises that you can easily and safely incorporate this into are the lying triceps extension and the incline curl. When it comes time to reach failure, the weight can easily and safely be dropped to the floor. A good thing to note is that the eccentric lowering of the weight should take about 3 seconds to complete.
When it comes to eccentric overload training, you might find soreness to be a limiting factor, so it is important to structure your workout split properly so that you have ample time to recover between training sessions.
Now, if you want to build big arms that will fill out your shirt sleeves, you need to work on the width of your arms as well. The best way to build that width is to focus on the brachialis and give it some dedicated training like you would any other muscle. In order to target the brachialis preferentially, you will want to include exercises such as the hammer curl and the cross body hammer curl. Now, one of the added benefits of training the brachialis is not just arm width, but biceps peak height. Attacking this muscle is a surefire way to help increase the size of your arms to fill your shirt sleeves.
Something that I don’t think gets enough attention is bodyweight triceps exercises and by giving some additional focus here, you will be able to grow bigger arms faster. The point of adding in the bodyweight triceps exercises is that it allows for some additional direct volume that, since there is no eccentric overload, won’t effect recovery. Taking a more metabolic approach with these exercises will keep your body rested, recovered, and ready for more work.
When it comes to building any muscle, we know that developing mind muscle connection is important and will be key to growing any muscle group, especially one that you are having trouble building right now. By adding in flex sets, you will be able to develop this connection over time to create better muscle growth and bigger biceps and bigger triceps.
If you are looking for a complete step-by-step training program that will take your workouts to the next level, be sure to head over to athleanx.com and find the workout program that matches your goals.
For more videos on how to get bigger arms and the best exercises to do just that, make sure you subscribe to this channel here on you CZcams and remember to turn on notifications so that you never miss a new video when it’s published. - Jak na to + styl
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Can someone pls share this workout plan of 30 days
💪🏼
I have pain in my olecranon part of elbow when doing tricep extension, tricep pull down, pull ups, and bench press. But no pain at rest. Any tips please?
I just realized I’ve been watching your content for almost 8 years now. That went insanely fast.
It's been about 4 for me. Goddamn
For me is about 6 to seven... Man I don't even noticed until now
I bought his programme 10 years ago 😅 Jeff was building something special back then, when not many incorporate science into workouts.
Remember the "mY NaME eH JeFf" days? Lol
Same. Went qwik
1:15 Go through Failure
2:40 Eccentric Overload
4:20 Brachialis
5:20 Volume
6:55 Mind Muscle Connection, 7:15 Biceps, 7:50 Triceps
8:35 3 Workouts
9:05 Split
9:50 Workout 1: Biceps
11:00 Workout 2: Triceps
12:25 Workout 3: Missing Pieces
13:25 Flexing: Mind Muscle Connection
14:15 Screenshot
i wanna be a billionaire so effin bad :) like that song?
@Nom Nom
Thank you, sir! 👍
GOES THROW PLAY IN LIVING
COOL PFP PASSIVE WIRE RED U CTION HERSS
ME INCREASE
I'm 51 and just started doing Brazilian Jiu-Jitsu. It's a blast. I was only able to do this safely after rebuilding a lot of muscle by following your content. Thank you.
I am about the same age and I want to start Bjj, but I am a little afraid of injuries. Am I wrong?
@@manolopapas no you are not… body conditioning via weight training is a vital component of a rigorous martial arts regime … I started training with due diligence around 1979 and started including weight training, only a few years later. Best thing I ever did. The carry over to my other athletic interests is as essential as it is valuable.
Do you think you can take down a 25 year old lol
Just watch your elbows 👍
Bjj is so overated! It’s basically using your enemy strength against them. Say they throw a right , well you grab there arm or fist and swing it to right and use their own force against them and get behind them in a headlock
what would i have done without you bro.. i was always trained really well but you always top it off with the highest forms and better positions. keep doing you. so much love
This is exactly the video I need right now. I'm not too bothered about having a small bit of a belly, but I do want bigger arms. Thanks again Jeff!
Great arms exercises Jeff!! Your arms and bicep peaks are awesome!! That's my goal for the future!!
I've been lifting for a long time, but that bicep, and tricep flex you just showed us surprised me when I did it. Thanks.
Hi Jeff,
Wanna let you know that all your content is great. Thanks for sharing!
You are a legend man! Soo long in here . Never giving up!
Still big thanks for continuing to commit and educating how to build muscles responsibly and resourcefully.
I love you. Your content is what keeps me safe in the gym, and motivated. Im actually growing muscle, after years of hating the gym. Thank you from the bottom of heart.
Great work out, Jeff, and it's always nice to see Jesse pop in to add a little levity!
thankyou so much for this video Jeff!, i love how i have seen my biceps and triceps grow, but i love to make them even bigger ;)
You are a true inspiration and great help for somebody like me who workout alone at home or at night in my gym when nobody is there.
This content is so golden, thanks Jeff
Extra large is my shirt size but I can always build my arms to be bigger. Love these exercises!
Ahh Jeff, been following you for a long time and sometimes I truly just watch your videos to regain my sanity...(the amount of nonsense that goes on working at a gym can quickly drive you nuts...) only two minutes in and my brain feels so much better. Thank you and cheers 🙏🏽
Jeff this is incredible!! Thanks for sharing!!
Love how you explain and show the body part being exercise.
Would be nice to have a similar video for the chest and the shoulders💪
These are amazing! Any chance we can get something like this for shoulders??? I would love that! This 58 year old just wants to get bigger and stronger :) Thank you for all you do!
Overhead presses as a base, and I cycle in dumb bell presses and raises every other week to avoid any imbalances.
Cause old brain not something out the fatty acid.
Im really happy i found you. I wish i had someone like you in real life to help me make sure i have the proper form & to mentor me. I tried looking a fitness mentor but havent found one yet. Appreciate all your advice and videos!
I was watching this while I had some water and woke up a bit this morning, and my arms were tingling just from watching. That bit where you showed the bicep curls to failure actually made my arms hot
Perfect video and timing for summer time! Jeff knows what he’s doing since summer starts literally next month 🤣
mehhhh- a perfect video for summer would be to lose 10-12 lbs and get a decent tan in 30 days. 30 days to grow your arm size is a tough ask. Also- most arm growth comes from big compound movements. Should be doing atleast 50-60 dips a day and 30-40 pull ups...... along with all your skull crushers and drop set curls.
@@abprepboy33 damn bro who hurt you, I’m saying perfect video for me because all I need are bigger arms 💀
@@j5cy2j63 lol most people who work out would like bigger arms. Expecting to gain significant size in 30 days is setting yourself up for disappointment. If you want to do something that will make you look better for the summer in a 30 day time frame.... bigger arms using isolation work is laughable.
@@j5cy2j63 Don't pay attention to him, I believe in you! Go grow those biceps!
You guys are the best. A trustworthy resource for anyone. No BS. Thank you
The best of muscle arm be old fatty acid.
Thanks as always Jeff!
Lot of my gains thanks to Jeff. Learned a lot about nutrition, fasting and failure❤ Thank you.
Jesse looking MMA ready. Thanks guys for everything you do. Question: we do bodyweight exercises to failure for "missing pieces" day, but then how long should we rest between these failure sets? 60 to 90 sec? Or like 3min?
60-90s
Man the editing, graphics, and overall cinematic quality of these videos really have gone up
Years of watching your video, and still getting valuable information
Great physic, added with knowledge. Dude looks like a weapon!
Thanks for the content
Honestly all you go to do to get big is take it to failure and stay consistent doing so. Period.
People don't want "bigger arms"
They really want Jeff's perfect biceps
Someone does not🤷♂️😁
For real 😂
Phew. I was waiting for the punch line!
Yeah I made a noise outloud during that flex. "fill your t-shirt sleeves" come on man
get your body fat down below 10%, continue eating a perfect diet..... and work your arms 15 ways each week for over a decade.
Sir, you are amazing, I just found out about this video and I can say just that you are my best gym friend, not like all those online programs where you must pay, you just gave a 30 days workout for free and with some much information plus visual explination, I thank you for the work you put in and this will definitely help me out workout better and more efficient
This dude is a legend. Same production but massive quality increase over the last decade of watching. He had the cleanest video game rotation examination sequence ever. 360 cam ring for that one?
I come back to see if my boy is still pumping videos as much as his biceps, to my surprise he is! I let you down though, I had 2 kids and I gained 45 pounds (proud dad bod), but I've been eating healthier and going back to the gym recently. Best believe I'll be watching your videos again!!!
Exactly for follow your kid join into junior muscle and bump sweet kids.
why is he blinking so fast every second i dont blink that often
This was awesome. Thanks for the help
Thanks for this valuable explanations, excercises and gags (especially with the towel). Take care, all the best.
My height requires a Medium shirt yet my lats, shoulders, and arms demand a Large. Tailoring helps
Or you could buy a large
Same. Some Ls are too long, some Ms too tight. I find Under Armour Loose Mediums or Fitted Large fit well.
My problem as welll lol
Seems like a common problem. I'm in the same boat. And, yes, tailoring helps. I've started buying larges and then having them tailored so that they are shorter.
Just get extra medium
Thank you Jeff! I love your videos and workout routines, I was wondering if you could also include displaying the values in the metric system for the rest of your audience outside the US
Fantastic tips and i cant wait to add these to the end of my bicep/tricep days.
These videos are so informative.
Hey Jeff, question here. Is my arm size limited to the development of my shoulder, i.e., at some point will my arms reach a size capacity where I will have to develop the shoulder more before I can dd more mass to my arms? (The intuitive answer I believe is yes, but I'm wondering if there is research behind this pertaining to the body as a whole)
Heya, JC is far too inattentive unless you pay him, but luckily I like how you phrased your question so here comes your answer :)
You will indeed be able to put quite a lot of mass onto your arms via isolation without seeing any appreciable gain in shoulder mass, I speak from experience as for a couple of decades I trained around an RC injury which prevented Bench and OH work. However after adding a few inches you will need your shoulders more because both Bi's and Tri's are most heavily loaded when performing the staple compounds, benching, OH pressing, and BO rowing, all of which indirectly work the delts, indirectly but heavily still. I'm going to take a punt that like me, you have genetically smaller arms for your overall body size, and are thus trying to compensate by focussing exclusively on arm work. That is indeed an amazing technique for bringing up lagging bodyparts, however I strongly recommend you hit the rear delts as hard as you can, as they are both vital for good shoulder health, they give the shoulder that coveted 3d effect.
I'm short so I wear a small or medium shirt! Good information on taking arm exerices to failure and leaving reps in reserve on the compound movements.
Lucky haha, im just tell enough to need a large shirt. I look bigger in a medium but theyre always too short for me.
Awesome knowledge! Thank you!
From your tips we learn ........ Good job !
I've been doing Skull crushers every week for 2 years now I generally will stick with 50 pounds. My tricep growth has been great. I also super set them with bicep curls with the same bar. Get 12 reps each time
Really for years speack for resistant not water.
Hi, I love your videos. Thank you for all the information! Could you please talk about the different angles or ways to grip handles when working triceps? When you do an extension for example, which way should your palms be facing? When I play around with different grip positions I feel the exercises differently in my triceps. Thank you! Diane
Yes! This is a great question that i feel many people could have
Watch Which Triceps Pushdown is Best for Your Triceps (IT MATTERS!!) · ATHLEAN
thanks I'll have a look!@@nomnomyourmom
9:25 That pull day / push day division is really good for combining functionally similar exercises.
I have been working out for over 5 years and enjoying it.
Thank you Jeff, I’m gonna commit to it and see what happens in 30 days, it’s almost summer and it’s time to flex💪
I like these "lets get ripped for summer" guys. Thanks to that mentality here in Australia the gym is nice and quiet as it's early winter now.
@@accidentcellar6307 Not with that attitude, go fool yourself somewhere else, this place is for people who put in the work
@@accidentcellar6307 If you actually watch the video, you should know he told you the routine is repeatable and not just limited to 30 days, good job you dig a deeper hole for yourself
@@accidentcellar6307 bullshit lol I went hard af for a month and I look significantly better than when I started. I also changed my eating, sleeping and workout routine but you can 100% have noticeable results in 30 days maybe you’re not working hard enough bud.
@@accidentcellar6307 yaaaaaa at 48 idk about that one I’m 28
So do we do our normal bicep workouts then add these at the end of the workout? Or replace normal bicep work for these?
❤ can't explain how much of your videos helped me alot😊
Excellent Jeff. Thanks
12:30 brachialis workout (choose the hammer curl variation) 3-4 sets 10-12 rep failure
9:50 mechanical drop sets for biceps
Weight: 10 rep max
Incline db curl 5 reps + no rest + seated db curl 5 reps + no rest + seated db drag curls 5reps
Repeat with lighter weights.
Duration: 5-6 mins
10:58 mechanical drop sets for triceps.
Lying db extension top range 7 reps + bottom range 7 reps + full range 7 reps + db kickbacks 1 min + eccentric only skull crushers 1 min.
Duration: 2 sets
13:27 do flexions&contractions.
Good for mind-muscle connection.
Can be done anywhere, anytime.
Normal most people result..
Excellent as always, thank you Jeff. Only advice I'd give out is if triceps are trained Wednesday and then Friday again in the missing pieces, for example, there is no way one days rest in-between will be enough to hit the triceps hard again, even if the exercises are different. There will be way to much muscle soreness especially if Wednesday was to failure.
At 9:20
@@joevandamm "The point of adding in the bodyweight triceps exercises is that it allows for some additional direct volume that, since there is no eccentric overload, won’t effect recovery. Taking a more metabolic approach with these exercises will keep your body rested, recovered, and ready for more work."
@@nomnomyourmom That's a good point, well said I won't argue that. It's just from my own experience I would always allow enough time between same muscle excerises to avoid either over training or injury ,but then again my recovery tends to be slower and everyone is different.
@@joevandamm Direct work for Triceps in this routine ain't that high, only 6 mins + 4-6 high rep sets for the whole week.
I'd be worried about getting more Volume instead of recovery if I were you.
Always look forward to your vids, and rewatching. Because I never get it all the first time!
I needed a new arms program, thanks !
hello man. It'd be cool to see more workout planning for us beginners.
I'm a thin 40 y.o guy and did this for one month (6 times a week splitting bi and tri on different days) and my arms grew by 3% in diameter each. Pretty happy to see growth in 4 weeks.
This is a 3x/week workouts
Appreciate the help!
Thank you for the screen shots!
Did the triceps routine today, couldn't take my t-shirt of afterwards! (due to not being able to reach my arms up, not because they grew in a day). It is BRUTAL (esp. afterwards). Let's see if the brutality leads to mass-gains.
I've been climbing or a year now, and decided that I wanted bigger muscles, not just efficiency.
4 days later I can finally take my shirt off. I think I might have overdone it.
I also did the bicep part the day after the triceps routine, that coupled with the fact that I climbed the day before triceps, I think was a bit too much. I ran today and yesterday to get some blood flowing. And sports massage yesterday. I have climbing today but my arms still hurt a lot. Wish me good luck!
Rewatched the video. Missed the part where he shows the split is done with rest-days inbetween. That makes sense
For the triceps workout, how many reps do you do on #2 exercise and #3 exercise? The screenshot just says X1 minute.
@@caritasdecaro8019 I just went at it for a minute+. It was brutal. In the end I could barely stear the lowering of them even.
@@caritasdecaro8019 Now both my arms are inflammated and I need to go see a doctor later today. Might be because I went to the sport masseuse a few days later due to not being able to move my arms much, and I needed to climb the next day. A couple lf days later my elbows, and then my arms started to swell. If it is bursitis it might take 2-8 weeks to heal, with little to no workout.... So, don't overdo it. Having climbed for a year, with dips and benchpress on top of it I thought it would be fine. Be careful!
I’ve been working out my biceps 3 times a week with bicep curls, I don’t see anything wrong with what I’m doing even after all of your other videos, yet they don’t grow. But I just realized, during sleep I use my arm for support under my head, and my head pushes down on my bicep. And now I think that’s the problem. Will my biceps grow now that I found a new sleeping position that doesn’t put pressure on my biceps?
Speacking for normal and taste movement muscle arm.
i dont think thats how it works lol
Thank you, Jeff!
Jesse! I love it when you make a cameo appearance!
Stay safe.
absolutely wonderful!
I'm glad you mentioned the brachialis. Training that muscle has changed my bicep/hammer curls completely.
The brachialis is naturally the strongest muscle that attaches to the forearm, and I could go much heavier with complete strict reps by using it. I couldn't lift nearly as much with a regular bicep curl.
As a result, because hammer curls train both the brachialis and the bicep, my bicep curls have also gotten better.
Now I alternate both bicep curls and hammer curls in one exercise. Insane balance.
Mind muscle connection has been the biggest thing for me. Even after lifting weights off and on for a decade plus, I never really got the hang of this until around Covid. Since then, my arms have blown up. Pausing and squeezing as hard as you can at the end range of every rep is what gives you gains when you’re doing these isolation exercises on smaller muscle groups.
So that would mean pausing and flexing the bicep at the top (right before the eccentric) of each curl for example?
@@GeorgeGreenfield-ew1rm Yes that's right - I meant to say "top range." This is also called peak contraction. Seems like it works wonders for the biceps and triceps though, counterintuitively, it doesn't work the same for let's say, the calves. Those get the most hypertrophy from a deep stretch at the "bottom"
@@Ryan-by8ui Ah ok, I'm a beginner lifter so I haven't looked properly into stuff like mind muscle connection yet so thanks for explaining 7 months later👍
@@GeorgeGreenfield-ew1rm No worries mate. Hope it can save you from years of spinning your wheels with little progress like I had. Good luck
Thank you so very much for this Video Jeff! And all your Videos btw.!
Thanks Jessy. XS t-shirt now ordered.
0:00: 💪 This video provides tips to improve arm training and fill out shirt sleeves in 30 days.
3:12: 💪 Eccentric overload is an effective way to stimulate muscle growth.
6:07: 💪 Bodyweight tricep exercises can help increase tricep size and should be taken to failure for hypertrophy gains.
9:12: 💪 The video discusses how to effectively train biceps using drop sets and eccentric overload.
12:19: 🏋 The video discusses a workout routine that includes bodyweight tricep exercises and hammer curl variations.
Recap by Tammy AI
Life hack: Just buy smaller shirts!
Lazy mf
Phil Heath has a similar style of training with intense focus on TUT to failure… i’ve incorporated some of Heaths training style in combination with some of your advice Jeff to my current routine (i’ve been recomping due to being out for a very long time) results have really accelerated the regaining process… next to bro science your the second longest channel on fitness i’ve followed through the years, just wanted to say thanks
Excellent as always ❤️
Claim your “here within an hour” ticket right here🏆
Great content as always
Awesome! Thank you!
Definitely loving the explosion and slow eccentric overload.
Congratulations 🎊 for your video Jeff
Damn i love your arms bro, whenever i see ppl looking exactly how I want to look, it gives me motivation to work harder
Bro you are the best all this youtubers have been lying to me i almost felt like switching to steroids until i start listening to u....i am from Nigeria where poverty is at the highest we can barely afford high expensive gyms and Nigerian men like to work out especially the young so we have no option but to switch to home made weights using cement and gravels.....so trust me bro you are like a hero to Nigerians because 70% of us literally build muscles following ur tutorial videos
Jeff- great video. Would love a similar video for the back if possible. Same principles I assume there’s just a lot more muscle groups
Thanks... needed this
Thank you, Jeff🙏.
Your Wonderful😇.
Well explained brother keep it up 👍 ❤❤❤❤
Definitely need to try this.
These videos are awesome!
As always top stuff!!
Consider the fact that you got this video just now for free. Insane value on this channel.
Thanks man ... that was awesome.
Been following athlean x since 2015 made a lot of gains
Good video, Jeff... Good editing, Jessie!
great video jeff its the mike mentzer approach im gonna start using it.Just the ego wants bigger weughts but gotta push trough it
That shirt edit was just awesome! Thanks for that 😂
You're a king Jeff
he’s the best. I hope he is making the big cash he deserves. i share his link with all my buddies…
I feel like the international consortium of bodybuilders would dislike You sharing this video. Awesome Thank you
im at 15inch arms rn. Only started yesterday meal preps and eating healthy i wanted to wait until i loved going to the gym now its been a year i lost 31 pounds eating with bad habits now im trying ground beef and rice everyday. Im currently 220pounds 6'2.