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The Surprising TRUTH About My Arms! (BICEPS - TRICEPS)

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Rating: 4.0; Vote: 1

In this video, I-m revealing the truth about the arm workout techniques and exercises I used to lay the foundation for building my biceps and triceps. I-m taking you all the way back to my early years of lifting to show you the two exercises I relied on and why I chose them as my arm size staples. By the time you are done watching you are going to have a lot of new tools in your arm building arsenal for getting bigger arms than you have right now regardless of how big they are at the moment. First, I think it is important to stress that I was not the product of good muscle building or arm building genetics. My father certainly wasn-t Popeye and my mother at five feet tall was not lighting the world on fire with her massive biceps. Beyond that, I-ve never resorted to taking performance enhancing drugs to shortcut my way to my goals. In fact, little known fact for those that care to ever read my detailed descriptions (you know who you are, I have never even been drunk in my life! I live as clean a life as possible. Some would call it boring. I just always wanted to know that no matter what I achieved in my life (or didn-t) that it was all 100% the results of my own efforts. If I didn-t get to where I wanted, I-d have nobody to blame but myself. With that groundwork laid, I did have an infatuation with wanting to build bigger arms when I was younger. Mostly this was because I had incredibly small arms. Everything I tried to build bigger biceps and triceps was not working. Ultimately, I developed a gameplan for building my arms that looking back, was rooted in some very sound principles of muscle growth without me even realizing it. The first thing I did was limit my choices to one bicep exercise and one tricep exercise. Look, the elbow is a hinge joint with a very simple function of bending and straightening. The biceps take on the role of bending the elbow while the triceps act to straighten it. What was more important at the time that I was just starting out was to nail down just two exercises (one each for the biceps and triceps) and find ways that I could continue to stress my body with them. The two arm exercises that I chose were the dumbbell biceps curl and the dumbbell lying triceps extension. I used dumbbells rather than barbells because that is all I had access to at the time. Later on in life I moved onto the barbell but that isn-t where I started. The key was that I didn-t just perform those two arm exercises the same way all the time. Instead, I varied the weights and the manner in which I did them to take advantage of all the different ways that I could build muscle. The first arm building approach I took was using weights that I could train with in the 10 to 12 rep range and rely on progressive overload and increasing volume. I used to overdo the volume actually by randomly doing sets during commercial breaks as I kept the dumbbells near the television. I know, not a sophisticated approach but it is what I did. Next, I would lighten the weight and shorten the range of motion into the top contracted position of the exercises. What I was unknowingly doing was creating an occlusion effect in my muscles that was metabolically stressing my biceps and triceps and helping them to grow. I learned how to accept the intense burn in my muscles as a good thing and it helped me to build bigger arms because of it. Finally, my favorite technique was to increase the weights even more and use a bit of a cheat to get the heavy weights up (without completely bastardizing the form. From here, I focused on lowering the weight very slowly to accentuate the negative and help create muscle tissue damage that was capable of building bigger arms. All of these were applied to just those two exercises. Today, I use many more exercises
Date: 2022-04-22

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Comments and reviews: 10

Rima
2: 50 theres one reason youre arms are not 24 inch pythons ill say its youre diet and some exersize misconceptions, full range of motion so thats almost fully extended to all the way up and contracted, i used to use a 40 kg dumbell doing 15 reps 2 sets each arm them id use a 30 kg dumbell and do 15 reps 2 sets each arm, the 30 felt so much lighter but is a good weight still and i could do that weight with pefect form and speed you dont want to go too slow or too fast both are bad for youre arms
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Deon
Well your 17- is better than my 15. 5 but then ive only just got back into lifting 3 weeks ago, i only started measuring last week, but i do know last week when i looked i definitely already could see the result of the other past 2 weeks, this week i gained about 1/2 a inch, but then i used to work out years ago like 20+ years ago so i guess its a little bit of muscle memory kicking in, it be intresting to know if you ever lose muscle memory
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HatedJared
My dad has 20- biceps without having lifted in 20 years (he is 55. Fortunately I inherited some good genetics in that department as my arms are pretty big even though I'm just now getting back into lifting after about a decade off. My problem has always been that my arms are decent with no training, but they never seem to get bigger than that. Stronger yes, but not bigger.
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Rima
3: 16 youre telling us that youre arms are 17 and a half inches? doesnt look like it serch 41 year old rima arm workout results right arm, a couple years ago when my arms were smaller at 17 and a half inch my arms look much bigger you sure youre arms aint 17 and a half cetermeters? great inner bicepts and crazy definition but no size
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Rima
theres no way youre arms are close to the size of mine no way on earth, simply because youre arms on some angles look very thin my arms on no angle look thin, my arms are thick and have peaks my tricepts are full all the way the to the elbow, they used to be 19 but are now 18 no way youre arms are only half an inch smaller
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Mike
Jeff, weight lifting techniques are great, keep it up! I am 62 yr. old male living in Ct and have been lifting for years. I want to hear more about nutrition. Please do some videos on what to eat, when, how much and breakdown of supplements and their effect. Many blessings!
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Tim
What worries me is how out of breath Jeff seems after a few lifts. I-m no fitness expert like Jeff but I-m never out of breath from arm exercises. Does Jeff have a special technique or am I doing something wrong?
Only running or swimming can get me out of breath.
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Sore
This issue isn't your arm size(s. absolutely anyone that isn't palsied can, with time, get as big or even bigger than you, your problem will always be the lack of natural broad shoulders. you'll never get that LOOK your shooting for. slopey-sue buddy slopey-sue.
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simon
Okay where should we go to see pictures of the muscles that you talked about for many of us just starting out we have no clue when you're talkin about different muscles we don't even know where they are is there a good website a video to watch thanks Simon
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julian
Jeff I have been using these same techniques with the dumbbells curling and tricep extensions but my arms are stuck at 15. 5. Do you think thats how big they will always be and the shape is the only thing that will change about them not the size
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