How to Get Bigger Biceps (TALLER & WIDER!)

  • нийтэлсэн 7 өдрийн өмнө

    ATHLEAN-X™

    Үргэлжлэх хугацаа: 7:51

    If you want to get bigger biceps but feel you have tried every biceps exercise without seeing the results you have been aiming for, then you need to watch this video. Here I’m going to show you the best tip for improving every bicep workout you will do from here on out. In fact, when you see and feel how to perform this move, you’re going to start getting more out of your bicep exercises that may have not felt as effective as they should have in the past.
    It starts with understanding how the body prefers to work. When trying to accomplish a task, the body is always going to look for ways to compensate in order to be more efficient. It does not want to waste any unnecessary energy and therefore will look for other muscles that it can ask to chip in to complete the task, whether you wanted them to or not.
    When it comes to strength training, this is a great thing. Moving the most amount of weight from point A to point B is essential when it comes to getting stronger. In fact, it is the definition of strength. The more you can lift the more strength you have. That said, when you are trying to simply grow the size of a muscle, in this case the biceps, your job is to find ways to make sure the muscle in question does all of the work without the help of others.
    When it comes to the biceps, the forearms are the enemy of your gains. This is because this nearby muscle group (the flexors of the forearms) are not just in the immediate vicinity of the biceps but share a similar function in that they like to contribute to the pulling exercises in your workouts. This means that when you are doing bicep exercises that pull the weight towards you (as in every variation of a curl or even a chinup or a row) the forearms will contribute - if you let them.
    I say if, because if you want to take them out of it you can greatly minimize their contribution by consciously making a tweak to the position of your wrist on every bicep exercise. You want to allow your wrist to bend backwards as opposed to curl towards the upper arm when doing your exercises. This will take some practice and awareness but if you try the two handed waiter curl that I show you in the early part of this video you will be able to feel what it is that you are trying to recreate on every other movement.
    From here, you can do this on every other biceps curl exercise or chin up and get the same feelings and benefits. The key is never to let the bar or pullup bar drift too far towards the fingers. Grip them deep in the palm. This will prevent unnecessary overload on the distal deep finger tendons which will place an undue stress on the medial elbow tendon attachment.
    Give this a try and let me know how it works for you. I promise you, if you do exactly what I show you here in this video you are going to start building bigger biceps starting in your very next workout. It doesn’t take long to start feeling and seeing the benefits of this one powerful tip. If you’re looking for a step by step complete workout program to not just build bigger biceps but an overall more ripped and powerful body, click the link below and start your 90 day transformation.
    For more videos on how to get bigger biceps and the best way to build big biceps fast, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - mnclip.info

ATHLEAN-X™
ATHLEAN-X™

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!  https://giveaway.athleanx.com/ytg/how-to-get-biceps If you don’t win, no worries. 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…

7 өдрийн өмнө
Benjio
Benjio

I really need your help, I’ve found that my right Bicep is good and healthy yet my left has the the outer part of the bicep which is lacking. Now I’m not sure how to fix this but about a year ago I did have a 12-week break from lifting any weights because of my fractured Humorous. Please help, much appreciation.

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Brendan 203
Brendan 203

ATHLEAN-X™ your videos are the reason I know as much as I do today I wanna say thank you and keep the videos coming💪

2 өдрийн өмнө
jake ragsdale
jake ragsdale

Hey Jeff, thanks for all the great advice and training programs; awesome and very engaging! I have a strong recommendation for your supplements. I appreciate the fact that they are backed by science, however most of them contain artificial sweeteners (sucralose, acesulfame potassium, etc.). I have a degree in Nutrition/food science and we learned that Splenda was safe (glucose with a Cl molecule substituted for a carbon on the molecule) and how it was such an amazing product. This was 2000-2004; Splenda was relatively new even though it has been around since the 70’s. Now that we are learning more about our microbiome, these ingredients, although relatively safe, are showing to have a perverse effect on on our gut flora. Bottom line is I think you should work with your manufacturer to eliminate these ingredients from your supps. I know it’s tricky food science and the products won’t taste the same or as good but it’s doable. I would rather have a gram or two of fructose than artificial sweeteners. I like the stevia product, even though I don’t like stevia; in general I’m more concerned with the quality and ingredients than the taste. I’m bringing this up because you placed some emphasis on magnesium stearate, even though you would have to consume A LOT to have a negative effect and the research suggests that it is pretty much benign. I’m sure you have thought about this and it probably bugs the hell out of you. Again, your info and knowledge is world class but nutrition and food science isn’t your main area of expertise. It would be awesome if you did some videos with the “Jeff C” of sports nutrition, whoever that is lol. I appreciate your consideration and would be interested in your thoughts. - Jake R.

3 өдрийн өмнө
NoToRiOuS :
NoToRiOuS :

A video for biceps cutting 💪

58 минутын өмнө
Istvan Kulcsar
Istvan Kulcsar

Jeff, is that a carrot cake in your fridge? 6:42 Is that part of building a bigger biceps :D

3 цагийн өмнө
John Bach
John Bach

If JC says texting with your pinky’s makes your biceps bigger.... do it

3 цагийн өмнө
osc fit
osc fit

take some juice include that part, not hating just a fact. but still have to put in the work in the end natty or not.

6 цагийн өмнө
10,000 Subscribers With No Videos
10,000 Subscribers With No Videos

Comments: 1% thank you jeff 30% jeff cavaliere athlean x dot com 19% "something" is killing your gains 50% face pulls

6 цагийн өмнө
10,000 Subscribers With No Videos
10,000 Subscribers With No Videos

Being born is killing your gains. (The Truth)

6 цагийн өмнө
Red Five
Red Five

Damn multivitamins! That dude has gains

7 цагийн өмнө
Shah ITS
Shah ITS

This is wonderfull set i do these owsoms.

9 цагийн өмнө
Ed Perez
Ed Perez

😲👍

9 цагийн өмнө
smart idiot
smart idiot

XXXTENTACION had the perfect body in the world! PROVE ME WRONG

12 цагийн өмнө
Ronak RaJa
Ronak RaJa

Nice rack

15 цагийн өмнө
VenomOGvvx Giggle bush
VenomOGvvx Giggle bush

Why did he sound out of breath

17 цагийн өмнө
Michael Venus
Michael Venus

Your techniques and science behind how to work muscles and the correct way to work them is helping me with my training a very lot. I appreciate you showing us the correct ways to work our bodies. Thank you

18 цагийн өмнө
Tye Nawaz
Tye Nawaz

i been training naturally for 30 years+. when i watched your vid, its just about basic bicep workouts. my biceps are massive. i know the secret to big bi's, and you missed so much info that would have been useful to your viewers. your biceps are decent, but anybodys would be if they had a low body fat ratio like yours. i thinks you should stop making these desperate rubbish vids.

18 цагийн өмнө
ItxZachz _
ItxZachz _

So would you do the same thing on bench press?

18 цагийн өмнө
Πετρος Βαμβακάρης
Πετρος Βαμβακάρης

im definitely subscribing, easy to understand.

19 цагийн өмнө
Shawn See
Shawn See

Any chance you covering how to get rid of that golfer elbow. Now that I know why I've got it...

Өдрийн өмнө
Aaron Cox
Aaron Cox

Pretend you are Spiderman shooting web

Өдрийн өмнө
Christian Costa
Christian Costa

Thanks Jeff ! Congrats from São Luís Brasil - I an getting strong day by day by following your exercises.

Өдрийн өмнө
Blake Shoemaker
Blake Shoemaker

This small change in the wrist when training biceps is a compete game changer. This dudes the real deal.

Өдрийн өмнө
Mads Kenneth
Mads Kenneth

How do I buy this t-shirt 👕 you Are wearing? Maybe to sell Them and more of your merch in Europe? 💪

Өдрийн өмнө
ssj2sensui
ssj2sensui

I always complain about my arms so YouTube always throw Jeff in my recommendation in the form of a bicep video Both of mine almost equal one of his

Өдрийн өмнө
Greenman 01
Greenman 01

247365.....

Өдрийн өмнө
Persian King
Persian King

No one: Breaths* Jeff: Wrong that's killing your gains

Өдрийн өмнө
chandrabhansharmafitness
chandrabhansharmafitness

https://www.youtube.com/channel/UCTI-USh-Ijj1Dj67Qw505wA

Өдрийн өмнө
GoKllyoslf x
GoKllyoslf x

Nice fake biceps man

Өдрийн өмнө
Ofmids
Ofmids

How do you apply this to hammer curls though?

Өдрийн өмнө
Mahasin Eltahir
Mahasin Eltahir

This guy needs to take a break like it's not everyday gym

Өдрийн өмнө
TJT TJT
TJT TJT

Good stuff. When I was younger I got my biceps to a decent size for my build. Fell off for some years and haven't been able to really get'em back. Can't wait to try this.

Өдрийн өмнө
jr1001jr
jr1001jr

BAM!!!!! Sleeve Busters @ 2:30

Өдрийн өмнө
iFineFilmz Pabla
iFineFilmz Pabla

Love your videos, Sir! Could you also, please show the stance your standing in, while performing upper body workout? The reason I'm asking, I've seen many folks in the gym working on shoulders, etc and their stance is wrong. Which can cause them to have back pains in the future. So therefore, I feel stance is imperative while performing almost any exercise!

Өдрийн өмнө
SibirischBaer69
SibirischBaer69

Thanks Jeff! Your channel is the best!

Өдрийн өмнө
VidyVid
VidyVid

Calisthenics fans won't like those chin ups.

2 өдрийн өмнө
Honest E
Honest E

Always informative. Last tip I followed of his really helped me. Take whatever you're doing and hold it for a while at the peak. Works great! My arms got fuller. Just gotta stay at it.

2 өдрийн өмнө
Neo Rider91
Neo Rider91

An arm like this? Steroids. Easy

2 өдрийн өмнө
Mackel Saadeh
Mackel Saadeh

Training is killing your grains (the myth and the Gryth)

2 өдрийн өмнө
Christian Grey
Christian Grey

I'm already doing that exercises. Great pumps

2 өдрийн өмнө
Christian Grey
Christian Grey

Jeff the guy that does a face pull instead of a face palm.

2 өдрийн өмнө
Guitar Freak
Guitar Freak

Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

2 өдрийн өмнө
Guitar Freak
Guitar Freak

Check out my instagram fitness account! I posted my transformation picture and workouts!

2 өдрийн өмнө
Rell 409
Rell 409

is it possible to implement these tips to resistance bands?

2 өдрийн өмнө
BlackHat Fit
BlackHat Fit

Rell, it is possible. You are not necessarily going to build serious size with bands but you can burn the helll out of a muscle group with them. If you have any other questions let me know brother

Өдрийн өмнө
Lee Lemons
Lee Lemons

I needed this video 3 days ago.

2 өдрийн өмнө
vook
vook

there are million different routines that work for different people differently key: different 😂

2 өдрийн өмнө
jon cornell
jon cornell

Tbh i didn't know that and i 've been working out for almost a couple of years now thanks for the tip fam

2 өдрийн өмнө
BlackHat Fit
BlackHat Fit

Jon, and after a couple of years are you seeing the results you want??

Өдрийн өмнө
tekway 416
tekway 416

Great tips.. I'm definitely guilty of doing this.. I'll make sure to pay more attention to my wrist position

2 өдрийн өмнө
Fabio Mazzare
Fabio Mazzare

Roids power

2 өдрийн өмнө
Bavo V
Bavo V

Why is he huffin and puffin all video long...

2 өдрийн өмнө
Brad Phuck
Brad Phuck

I just use Synthol...

2 өдрийн өмнө
JS K
JS K

Excellent video Jeff. Your biceps are bigger than my calves!

2 өдрийн өмнө
Nico Siegfriedson Neubauer
Nico Siegfriedson Neubauer

what about my wrists, jeff. when i do it in that way to often i have later too much pain in my wrists ...

2 өдрийн өмнө
buster colin
buster colin

How many days a week is it best to hit the weights?

3 өдрийн өмнө
buster colin
buster colin

@I.C. Gaming's Thiccest Fan that's 7 then

2 өдрийн өмнө
I.C. Gaming's Thiccest Fan
I.C. Gaming's Thiccest Fan

there’s no best, pick whatever’s convenient and find a program based off how many days you can go

2 өдрийн өмнө
Sam Singh
Sam Singh

I am watching his video and reading sarcastic comments at the same time

3 өдрийн өмнө
V8Ziggy
V8Ziggy

Rubbish. Full ROM, full stretch full contractions. Strength=high weights low reps. Size=volume training. Though both principles are really needed and should be done. You can invent all the exercises you, modify all the exercises you want, but if you aren't doing both those principles, and well, you're not in the game. Forget reinventing the wheel. The basics work, the basics are best. 99.99999% can NOT even do them. My gym is full of fucktards that try to do stupid wanky shit like this but can't even to a proper latt pull down, or tri press downs, cable crosses etc. Fuck this shit off!

3 өдрийн өмнө
Omer Atif
Omer Atif

Does that not hurt the wrists?

3 өдрийн өмнө
Districttraveler 13
Districttraveler 13

When Jeff is done working out he’s so strong the weights rack themselves

3 өдрийн өмнө
Stephen Zucker
Stephen Zucker

I'm 40 and I'm wondering if it's too late to build lean muscle. I know I can get in shape but I'm talking about actually putting on some muscle.

3 өдрийн өмнө
BlackHat Fit
BlackHat Fit

Stephen, not only is it possible you can still get the body you have always wanted. I am 42 and still packing on the lbs. If you have questions, Id be more than happy to help you out my friend

Өдрийн өмнө
I.C. Gaming's Thiccest Fan
I.C. Gaming's Thiccest Fan

and yeah. you can still put on muscle.

2 өдрийн өмнө
I.C. Gaming's Thiccest Fan
I.C. Gaming's Thiccest Fan

wouldn’t hurt to try.

2 өдрийн өмнө
Phoenix Animu and Vidja Game Dude
Phoenix Animu and Vidja Game Dude

I would have never thought of this!

3 өдрийн өмнө
Get Low
Get Low

Awesome! Was very useful for me. Do you got a video for triceps too with some kind of "trick"? It will help me a lot.

3 өдрийн өмнө
Rick Sanchez
Rick Sanchez

Thank you.

3 өдрийн өмнө
its our world
its our world

this could be what im looking for. ive notice my forearms growing but my biceps are plateauing. i never considered this. great tip! ill be paying attention to make sure i dont do it anymore. =)

3 өдрийн өмнө
its our world
its our world

@BlackHat Fit very true =)

Өдрийн өмнө
BlackHat Fit
BlackHat Fit

but still......grow those forearms bud! Big thick forearms will help the overall look of your arm look much better and pleasing to the eye

Өдрийн өмнө
Miguel Lorenzo
Miguel Lorenzo

Very helpful

3 өдрийн өмнө
moonwalker 9705
moonwalker 9705

I needed this 👍

3 өдрийн өмнө
Jesperado
Jesperado

Knew I did something wrong, my forearms have been hurting me for weeks.

3 өдрийн өмнө
Jers KH
Jers KH

Can Jeff say the n word?

3 өдрийн өмнө
David Butt
David Butt

Who is that cake for?

3 өдрийн өмнө
killerrush77
killerrush77

why so out of breath?

3 өдрийн өмнө
Harpoon2theRescue
Harpoon2theRescue

The Master Tip. Gonna use this one tonight!

3 өдрийн өмнө
westganton
westganton

You ought to upgrade to Windows 10, 7 will be EOL in January 2020

3 өдрийн өмнө
Rhino Alestorm
Rhino Alestorm

I know man I hate windows 10 it's garbage but I guess I'll have to do it

Өдрийн өмнө
Nour Norman
Nour Norman

We need short videos......you talk so much....with full respect

3 өдрийн өмнө
Christopher Holmes
Christopher Holmes

I have a question. If a guy made 85,000 a year you would say he makes pretty good money. But would you think he should be making instructional videos of how to make big money? I would think you would be looking to the guy who is making 25 million a year to be the video maker. This kid is in good shape but maybe just maybe has 18" inch arms......little beyond average gym dude......The guy with 22'' inch arms should be making the video in my opinion.......The aerobics teachers are the same, kind of pudgy and they are instructing others.......PEOPLE ARE SEEING SOMETHING THAT DOESN'T EXIST WHEN LOOKING IN THE MIRROR. JMO

3 өдрийн өмнө
Michael Joseph
Michael Joseph

This was so helpful. Thank you so much Jeff! 😍😍😍

3 өдрийн өмнө
Frans Welthagen
Frans Welthagen

Hi Jeff. I would like to ask: how many days a week should you rest, or can you train every day without off days??

3 өдрийн өмнө
Frans Welthagen
Frans Welthagen

BlackHat Fit I want to gain muscle weight. I have a very lean build, 177cm tall (5ft9) and 70kg (154 lbs).

Өдрийн өмнө
BlackHat Fit
BlackHat Fit

Frans, what are your fitness goals? Without knowing that no one can answer that question my friend. Let me know and I can help out if you like.

Өдрийн өмнө
Steve French
Steve French

no rest

2 өдрийн өмнө
Jerry Foster
Jerry Foster

That first dumbell exercise is NO JOKE!!! Last night with just a 25lb dumbell with only 3 sets of 15, my biceps were aching. It was the last exercise I did and am certain that's why I feel it today

3 өдрийн өмнө
renragged
renragged

If HE is breathing hard, what the hell is going to happen to ME when I do those exercises??? (x,x)

3 өдрийн өмнө
mavishill
mavishill

I am doing Athlean-x1 program now. Only 97 something dollars for 3 program that practically will take 4 months when you include repetitions or a recovery week or two. I highly highly recommend beginners take this program. 3 months will fly by and you'll start enjoying fitness training. I like the idea of training like an athlete. I've lost a lot of weight from 500 cal deficit from my TDEE. But you can also lose fat and then gradually start building muscle by increasing calories later. I trust Jeff%. You don't even need gym membership. He has home version. Just buy dumbells and a mat. They are cheap. Having gym membership is a plus. Guys, put all your faith in Athleanx and Jeff as a guru. I occasionally watch Thomas DeLauer and others as i am doing Intermitent fasting. But overall stick to one program and one guru. Health is foundation for happiness in other areas of life. Also, if you have depression, working out helps. Take it slow. Lift till failure And follow good diet. Week by Week you will see exponential results!! Good luck!

3 өдрийн өмнө
ganirintiniano
ganirintiniano

Mike mentzer heavy duty thats tha answer

3 өдрийн өмнө
Maarten Olde
Maarten Olde

He kinda look like Ross geller

3 өдрийн өмнө
Zakaryia Khan
Zakaryia Khan

Friend did you take. Steroids

3 өдрийн өмнө
Daniel Williams
Daniel Williams

So Jeff, i have been watching your videos for direction and i really dig all the good information found here. I do have a couple things to say/ask if you have time to take a look at them. 1) In my opinion, it's time to get some new Muscle Markers. It often looks like you struggle to get a solid line on the first go round and sometimes the lines are just faint. Those dry erase markers just dont do you justice. 2) I'd love to see\hear more about compensatory strength versus true strength and maybe some videos that can point out to us the different signs of compensation for the different excersices being performed and how to correct them. Maybe a video series highlighting this for each muscle group, i.e. legs, arms, back, chest, shoulders. I'd love to utilize that info to help create a solid foundation before just trying to go heavier and setting myself up for plateaus or worse, injury. If you've covered all this already, i apologize, im not familiar with your entire body of work yet. Thanks Jeff!

3 өдрийн өмнө

Дараах

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I Dare You Challenge!

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I Dare You Challenge!

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