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5 Biggest Arms Workout Lessons Learned (HOW HE DID IT)

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Rating: 4.0; Vote: 1

If your arms workouts are not delivering the kind of gains that you want, it-s time to see if there are any mistakes you might be making that are holding you back. In this video, I-m going to share with you the 5 biggest arms workout lessons learned by Jesse that has allowed him to add a significant amount of muscle to his biceps and triceps in very little time. First and foremost was the amount of intensity that he has been able to increase in his workouts. You cannot stop your sets at the first sign of discomfort and expect to see significant muscle gains, despite what your new pubmed article says. Adding muscle is not easy. It never will be. Your body will attempt to thwart your efforts to add new muscle at every turn. In order to force it to get bigger you have to attack your workouts with an intensity worthy of making gains. Jesse stopped stopping his sets at the sign of the first burn and instead started pushing to and through failure. He used intensifying techniques such as drop sets, paused reps and even rest pause training as ways to keep the effort level high. The returns have been significant. With just this one change, he has seen significantly increased arm size and is now actually starting to enjoy the higher intensity training that he once hated. Next, he changed the way he lifted on his curls to include full range of motion. You have probably heard the advice many times before but have ignored it for some reason. I can tell you, it is incredibly important for seeing impressive muscle gains and may even require that you lower the weight that you are using a little bit to get a better contraction. On his standing dumbbell curls, Jesse stopped rocking his arms back and forth with his locked out elbows and instead took every rep to full extension and contraction. The results have been noticeable. Taking this concept of arm workout exercise execution even further, the change to the rocking triceps pushdown has been a difference maker in the development of his arms. Instead of pushing straight up and down as most do on the triceps pushdown exercise, Jesse has used the rocking version that I showed here on this channel before that allows him to better match the line of resistance with the force being produced by the triceps during the exercise. Once again, the change was small but the results have been huge. Again, taking a muscle through its key functions is critical to getting a full contraction. The biceps chin hold is one of the best ways to train your bicep muscle because of the position you are in during the exercise. Your elbows are not only bent but your forearms are supinated (both requirements of a peak bicep contraction. Beyond that however, your shoulders are flexed as your arms are up in front of your body. This again will create a huge contraction while at the same time eccentrically overloading the biceps and prompting even a greater hypertrophy response. Finally, the key attitude difference has made a huge impact on the speed of gains that Jesse has been making with his arms workouts. If you go into the gym looking over your shoulder and worrying about who is casting glares your way, you will likely not have a successful workout. Instead, stop thinking about that and being self conscious. Focus on what you are there to do that day and do your best to get stronger and improve your performance from the last time. The second you do, the sooner you will see gains that you never knew you were capable of. If you are looking for a complete program that helps you to avoid making training mistakes and helps you get gains faster than ever because of this, you can head to and get the ATHLEAN-X Training System. Start training like an athlete today and stop overlooking key elements of your training that are holding back the gains you should be seeing from not just your arms workouts but every workout
Date: 2022-04-22

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Comments and reviews: 10

Bill
Man that is so right!
I read a book by Maxwell Malts called Psycho-Cybernetics that helped me not only in my trading but in my personnel endeavors interacting with other people on things of what they may be thinking of me or not.
Our creative mechanism only works in the present it can't work on yesterday or tomorrow so worrying about a thing for tomorrow it can't help you. We can only do one function at a time so train our emotional thinking to what's happening at the present time & always try to be in the present not on yesterday & tomorrow.
Here's a small paragraph that I took note of for my own remembrance that I have on a 3 by 5 card: (Indulge me)
What causes worry, insecurity, tension, is the bad habit of trying to respond 'emotionally' to something which doesn't exist except in our imaginations. - Many of us create strawmen in our imaginations and emotionally respond to our to our own mental pictures. We impose our own negatives: This or that happened: What if such & such happens: etc.
When we worry, we form mental pictures - adverse mental pictures of what MAY exist in the environment, what may happen. As if they were present reality. - Remember, your nervous system cannot tell the difference between a real experience and one that is vividly imagined.
This book is a deep well that will enrich you far more than you can imagine. Imagine, get it?
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7gmeister
I used to have a membership to Planet Fitness and I was forced to move to a different town and I started going to that Planet Fitness and I don-t know why but I was so less self conscious there than at the first one.
When I moved back even though I had a lot more confidence I felt it again and one night for some reason a guy who was pretty big decided to mock me by doing exercises next to me and he didn-t do it just once. He followed me wherever I went.
I-m sure I was doing things wrong but I have good form and I try to perform the exercises properly and I-ve even learned to use less weight to keep my form but the point is that that gym made you feel that way for a reason and that guy was really ridiculous.
He wasn-t intimidating to me at all. I just thought it was really weird that he somehow felt the need to go out of his way like that to put me down and try to shame me.
I didn-t go there for long after that because I just didn-t genuinely like the atmosphere there but it goes to show it-s really important when you-re working out to feel comfortable with what you-re doing and not feel insecure because it-s hard to honestly assess how you-re doing.
It-s especially bad if you-re in a really busy gym and most of the guys around you are really big and they-re waiting to use something you-re on lol
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El
self consciousness is such a huge thing when trying to better your physique. REALITY IS you dont care about the strangers your not looking around judging other people you know that. understand no one has the time or the ego to do that so someone trying to better themselves too. making fun of someone in the gym is ridiculous cuz to point out the reason someone working out (to think their fat, thier skinny, their flabby) is nothing new. we obviously come to grips with those things and want to improve ourselves that's the reason we're in tf the gym. SELF CONSCIOUSNESS SHOULDN'T EXIST in a gym
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Dale
The last one is the most important. You can't make any changes unless you get to a gym. I hear SOO many people saying they are embarrassed to go to the gym. I've been going for a long time and Jeff is right. Everyone is so focused on themselves, that for the most part could care less about what you're doing. The ones people tend to look at and make fun of is the guys who are grunting or posing after every exercise. It's usually some guy who thinks he looks way better than he actually does and tries to get everyone to notice. Go do your thing and you'll be just fine.
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renren221
About that last point, it reminded me of something my grandmother told my cousin a long time ago when she was being self-conscious about something in public, my grandmother basically said: - What makes you so important to be everyone else's center of attention? - And it makes me realise, the only person who really cares about your appearance is yourself.
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jimmy5634
The biggest thing I have learned is intensity is key.
A person must absolutely push through the tendency to not push as hard as you can.
There are many methods to increase intensity, but if you don-t train very hard, you will not continue to grow.
The more you grow, the harder it is to grow. That-s just therapy the human body reacts.
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Black
I havent seen many people explaining working out shit, but for whatever reason I believe this guy.
I try to do some workout every day for 30-60 mins so I quite unsure if forcing myself to train past the limits(aka when the body struggles to lift weights) is helping me or hurting me.
Also kinda sux that my right hand is stronger.
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Peter
Skinny guys are insecure about their size. I have trouble maintaining an -average- bodyweight because my weight fluctuates because of certain lifestyle factors, the main one is smoking which limits my ability to stay active throughout the whole day. I've stopped smoking cold turkey and I'm already fitter than I was.
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Phil
I couldn't agree more
Most people are in there doing they're own thing and if you look over your shoulder and they're looking at you
Chances are they just happened to be looking in that direction at the moment
And if they are judging you who gives a rip
You're doing it for yourself not them
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schuschu
Question to the movement Jesse performs at 3: 06:
I do a few repetitions exactly like that after i feel like i cant perform the curl in good form anymore (so the last few reps.
Is that the right thing to do? Or does that actually -hurt- my body more than it does good?
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