*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/5-steps-to-bigger-arms-in-30-days 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…
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'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.
@@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.
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
@@hassanbadarneh6613 To be honest, I'm not completely following exactly what Jeff said. I am using the turning of the arm when bicep curling though, however, I'm not focusing on triceps at all. Also, I think the muscles of my biceps are made the way that they don't grow a lot. I wear a large shirt and don't quite fill out the arms. I can, however, bicep curl 24kg because I have been consistent. I'm not an avid gym goer as well. I go once a week and I am still noticing an improvement almost every week. I have started incorporating legs to some extent too because half of your testosterone apparently comes from them. Don't skip legs is my main take home from exercising.
@@hassanbadarneh6613Also, don't know why I can't see my previous message (which was quite big) but I always train to failure with bicep curls and do a drop set.
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
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!
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.
@@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.
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!!!
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.
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.
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
Have been watching him for almost 8 years. He was the reason I was able to get abs in an organic manner when I was around 24 at that time after a break-up.
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
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.
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.
thats crazy i liteeraly was screaming isnt that dangerous jeff?!?!?!?! but then you like said it wasn't and that really helped and now after 30 days my arms are bigger it was GUARANTEED!
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 🙏🏽
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!
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?
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.
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
If I had you as a personal trainer instead of the make-money upselling numpties at my local gym I might still be going instead of working out alone at home.
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!
@@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!
@@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.
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
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.
@@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.
This video was super-important to me. I frequently did 3 sets of 10 reps for longer than I want to admit. Started going to failure (or perhaps "future results") a week ago. Thx Jeff!!
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?
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
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.
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
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.
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.
@@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👍
didn't realise you had a bicep tear, it's comforting to know you can still look good with some deformity. why didn't you get it fixed though? i had a complete distal rupture which i have fully recovered from and a old partial tear in the other arm that i am looking into getting fixed. my arms resting look very similar to yours as they are slightly different in terms of peak/shape.
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
Ok ok. I'm also a physio. The brachialis' main action is elbow flexion with the forearm fully pronated. The neutral rotation of the forearm that you demonstrated in the video actually recrutes brachioradialis much more than the hammer curl action. If you want to bias brachialis, pronate the forearm. Also, savage approach to hypertrophy!!! Love it. Your labrum must love you lol
Show them muscles hell... And dont chicken out by seeing the difficulty and keep consistency.. Consistency is the key and this plan is a very nice plan..
*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/5-steps-to-bigger-arms-in-30-days
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…
❤
❤❤
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
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
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
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!
did they grow
@@hassanbadarneh6613 To be honest, I'm not completely following exactly what Jeff said. I am using the turning of the arm when bicep curling though, however, I'm not focusing on triceps at all. Also, I think the muscles of my biceps are made the way that they don't grow a lot. I wear a large shirt and don't quite fill out the arms. I can, however, bicep curl 24kg because I have been consistent. I'm not an avid gym goer as well. I go once a week and I am still noticing an improvement almost every week. I have started incorporating legs to some extent too because half of your testosterone apparently comes from them. Don't skip legs is my main take home from exercising.
@@hassanbadarneh6613Also, don't know why I can't see my previous message (which was quite big) but I always train to failure with bicep curls and do a drop set.
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
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.
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.
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!
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?
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.
Hi Jeff,
Wanna let you know that all your content is great. Thanks for sharing!
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
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.
Great arms exercises Jeff!! Your arms and bicep peaks are awesome!! That's my goal for the future!!
I swear, more people need to watch this dude lots of times when I’m watching other people they don’t make any sense
Consider the fact that you got this video just now for free. Insane value on this channel.
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.
Honestly all you go to do to get big is take it to failure and stay consistent doing so. Period.
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
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.
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.
Have been watching him for almost 8 years. He was the reason I was able to get abs in an organic manner when I was around 24 at that time after a break-up.
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
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..
Would be nice to have a similar video for the chest and the shoulders💪
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.
My muscles instantly grows during this video
You guys are the best. A trustworthy resource for anyone. No BS. Thank you
The best of muscle arm be old fatty acid.
Extra large is my shirt size but I can always build my arms to be bigger. Love these exercises!
I have been working out for over 5 years and enjoying it.
thats crazy i liteeraly was screaming isnt that dangerous jeff?!?!?!?! but then you like said it wasn't and that really helped and now after 30 days my arms are bigger it was GUARANTEED!
Great work out, Jeff, and it's always nice to see Jesse pop in to add a little levity!
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 🙏🏽
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!
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
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
One of the very few no BS no stupid cross sales channels!
I feel like the international consortium of bodybuilders would dislike You sharing this video. Awesome Thank you
Life hack: Just buy smaller shirts!
Lazy mf
Doesn't work
Then you have a crop top😂
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 ;)
Slowing my negatives has provided a massive difference
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
If I had you as a personal trainer instead of the make-money upselling numpties at my local gym I might still be going instead of working out alone at home.
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!
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
Didn't know you've torn your biceps!
This content is so golden, thanks Jeff
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.
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
Boom 🎉... Fill the shirt and finally win an athleanx giveaway! Summer of George is on its way!
Bro has the Greek god physique
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.
Man the editing, graphics, and overall cinematic quality of these videos really have gone up
I have multiple Athlean X shirts and they fit great. I only wish the sleeves were shorter and not so long.
This video was super-important to me. I frequently did 3 sets of 10 reps for longer than I want to admit. Started going to failure (or perhaps "future results") a week ago. Thx Jeff!!
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
So do we do our normal bicep workouts then add these at the end of the workout? Or replace normal bicep work for these?
I have been seeing Jessy for 3 years, no noticable improvement so far. This kinda shaking my confidence 😅😅
Jeff is responsible for more days where I can barely move the day after working out than any other youtube channel
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
his biceps are so big they pushed into the left click button on my mouse while it was hovering over the subscribe button.
I could not believe the intro creativity. 😂 Jeff a legend.
I wish I had a trainer like him
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.
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
If any beginner is watching this
Please dont expect results in 30 days improvement takes time but never be demotivated
Stay woke💪🏽
Years of watching your video, and still getting valuable information
hello man. It'd be cool to see more workout planning for us beginners.
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.
Love how you explain and show the body part being exercise.
Lot of my gains thanks to Jeff. Learned a lot about nutrition, fasting and failure❤ Thank you.
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
Claim your “here within an hour” ticket right here🏆
“Success requires failure.”
>Eccentric overload especially.
>Medium weight.
>Heavenly good form…
>To hellish bad failure. 💪😩
didn't realise you had a bicep tear, it's comforting to know you can still look good with some deformity. why didn't you get it fixed though?
i had a complete distal rupture which i have fully recovered from and a old partial tear in the other arm that i am looking into getting fixed.
my arms resting look very similar to yours as they are slightly different in terms of peak/shape.
9:25 That pull day / push day division is really good for combining functionally similar exercises.
I wish I could do skull crushers the way I used to, but I now feel a sharp sting and pressure in my right elbow every time I push the weight up...
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
Damn i love your arms bro, whenever i see ppl looking exactly how I want to look, it gives me motivation to work harder
This guy…… is a blessing Allah keep you my bro
From your tips we learn ........ Good job !
and this is why leon edwards has the most aesthetic physique
Definitely loving the explosion and slow eccentric overload.
Jeff this is incredible!! Thanks for sharing!!
Thanks as always Jeff!
Can you please make a video of getting cramps in your forearms
Search athleanx cramp
Ok ok. I'm also a physio. The brachialis' main action is elbow flexion with the forearm fully pronated. The neutral rotation of the forearm that you demonstrated in the video actually recrutes brachioradialis much more than the hammer curl action. If you want to bias brachialis, pronate the forearm. Also, savage approach to hypertrophy!!! Love it. Your labrum must love you lol
Bro literally feels I come to school take my notes and I perform at the gym people started to notice my gains
Thank you, Jeff!
Jesse! I love it when you make a cameo appearance!
Stay safe.
The outtakes in the video itself killed me XD
Jeff is the best
You're da Man Jeff
Show them muscles hell...
And dont chicken out by seeing the difficulty and keep consistency..
Consistency is the key and this plan is a very nice plan..
I can’t do the dumbbell tricep bc the bench is too long
Appreciate the help!
Can you make a video on HIIT training