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4 Ways to Gain 1 Inch On Your Arms! (BICEPS - TRICEPS)

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Rating: 4.0; Vote: 1

m going to show you 4 ways to add 1 inch to your biceps and triceps. The common theme among all of them is that you are going to have to work hard. The first is focusing on the eccentric portion of an exercise. I-m not just talking about slowing down the negative portion of a repetition. That is something that should be done every time you train. What I-m referring to is a planned eccentric only aspect of your biceps and triceps workouts that allow you to train beyond failure with additional forced reps. I demonstrate how to apply this to a cable squat curl. After reaching concentric muscle failure you squat down with the bar on your thighs and rest your elbows on your legs. From here, allow the ascent from the squat to take your arms for a ride back up to the top. Your elbows should resume yet another rep from the 90 degree position and help you to take the intensity to a whole new level. Mechanical drop sets are another way to push harder than with a traditional set. When you string three biceps exercises together that allow you to keep the reps coming even when fatigue in one has made it feel as if no more are possible, then you have successfully come up with an effective mechanical drop set. Here I demonstrate the standing simultaneous dumbbell curl into the alternating curl into a drag curl. By lessening the demand on the core in the first two exercises and then shortening the moment arm in between the last two, you can keep pushing and gaining. The same thing can be done with the triceps as well. Take a pair of dumbbells and lay down on a bench. Perform a dumbbell triceps extension to failure and immediately let the arms shift forward a bit so you can do the modified french press. Before calling it quits however, you can keep it going by dropping your elbows to your sides and doing close grip bench presses. If you are ready for a real burn you can try the metabolic occlusion method shown for your biceps and triceps. By disrupting the normal blood flow through the limb by -kinking- the hose via a bend of the elbow you will see how to use light weights to build muscle in your arms. Both of these are intense and may not be something you are used to. Build up to them and do them for longer and longer each time. Finally, the overcoming isometric technique is one of the most powerful that you can use and is likely something you have not utilized enough of. Make sure to include enough reps in the different portions of the range of motion to equally build your strength throughout and increase your motor unit recruitment capabilities. Bottom line, is if you want to build bigger triceps and biceps then you have to take advantage of the higher intensity training techniques that the arms provide you. Incorporating even just a few of them will likely help you to add up to an inch or more to your arms in a short period of time. When you are looking for a complete program to take your total body gains to a whole new level, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

sport
I've said it before I'll say it again. I'm so glad Jeff lies awake at nights thinking up the actual names of the exercise movements I've been doing for years!
Note: Some of the exercises in this video may be painful/difficult for those over 50. Jeff isn't old enough yet to have experienced the -changes- our tendons & joints go thru as we age. Even doctors won't be able to explain the awful feeling (strange pain) & performance (movement) of body parts that we never felt/were aware of! Growing old ain't for sissy. gotta fight it everyday!
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Vladi
Since I've been training at home during the quarantine, I haven't had access to heavy weights. But, since I use the metabolic effect with the light dumbbells I have, and I have the opportunity to do a couple of isometric exercises with household items, I've felt some decent progress in my trouble areas.
Extending my arms and trying to squeeze the doorway using my pecks gives me much of the intensity I used to lack during my home chest workout
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Arati
I think we can do the light weight cable curls and flex the bicep in the position instead of the light weight dumbbell curls.
With the cable, we can get a stronger flex which can't be done with dumbbells because in an almost vertical postion, the tension is taken off and the Flexed bicep position in more effective in the cable version than the dumbbell version.
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Samuel
DescriptionGluttony means over-indulgence and over-consumption of food, drink, or wealth items, particularly as status symbols. In Christianity, it is considered a sin if the excessive desire for food causes it to be withheld from the needy. Some Christian denominations consider gluttony one of the seven deadly sins. Wikipedia
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tflash2612
I'd love to hear a bit about how much weight you recommend for some movements. I know it depends on each person's ability, but it helps to set targets for beginners through advanced. Just a few examples from time to time. How much are you doing during your workouts? Awesome stuff btw, thanks!
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Roger
So I went to a plateau in my workout I started watching your video my muscle growth had just gone through the roof doing these little key moments totally up my game in the weight room my body starting to respond to all your tips arms have grown chest has grown everything thank you for your videos
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Lewis
7: 00-7: 08 That pulsing feeling is such an odd yet satisfying feeling. However, beware of cramps. Did these one time and had a nasty cramp in my arm and I cannot explain that feeling of your bicep cramping. Looked like a T-Rex trying to feed itself.
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Drew
I love your videos, I work out at home for now, and your videos have helped me see gains. I also love medicine, I-m a paramedic, and your science is a great way for me to understand what I need to do to make the best use of every workout.
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Jaswinder
Holy shit this was awesome!
Did the first technique today.
10kg bells
Curls, hammer and drag curls
Skull crushers close grip bench and tricep extension
5 sets of 10 reps
Unbelievable pump!
Thanks Jeff
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JamesY
I'm 15 I spend 2 hours a day building my muscles sucks I've never been able to go to an actual gym is their any tips anyone can give me I have the bells and a punching bag and a speed bag I am trying to get ripped like this man
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