zakruti.com » Sport, fitness, workout » Jeff Cavalier

How to Get Big Arms - MUCH FASTER! (Biceps and Triceps)

video description

Rating: 4.0; Vote: 1

If you want to know how to get big arms much faster, then this is the video you ll want to watch to blow up your biceps and triceps quickly. Getting bigger arms that fill shirt sleeves is actually a lot easier than you would imagine, but it takes doing the right things to understand how to do it fast. That starts with appreciating both ends of the range of motion on all of your arm exercises. In an effort to move a lot of weight when training arms, we may find ourselves swinging the weights around with little control by the biceps or triceps. If that isn t a problem enough, we may be doing this within a very limited range of motion on our biceps exercises and triceps exercises. If this is you, you need to stop. This mistake is likely to force you to overlook the value of the eccentric part of every arm exercise you do in your arm workouts. And it s here, in the eccentric part of the exercise that the most biceps and triceps growth is possible in my opinion. The best way to ensure that you are getting this right is to perform your curls to a count. However long it took you to raise the dumbbells or barbell, lower to a count that is twice as fast. For instance, if you lift to a count of 1 to 2 seconds, lower to a count of 2 to 4 seconds. Be sure to extend all the way down on the curl and all the way up to the top. The same is true for all tricep exercises as well. Next, you want to be sure that you re strict training doesn t equate to you using just light weights. There are ways to keep the weights heavy and use strict form at the same time. The strict curl is a great example of this. Keep your head, upper back and butt against the wall at all times and initiate the upward curl of the bar with just your biceps. The increased tension that you generate without the momentum will skyrocket your muscle growth if you do this correctly. The same can be said with an overhead triceps extension. Too many people just rock their bodies back and forth when doing the exercise and it cost them fast triceps growth. Tighten up that form but keep the loads as heavy as you can handle and you will start to get big arms much faster. Next, you must not forget that arm size is determined by more than just your biceps and triceps. Your brachialis muscle is a significant contributor to the size of your arms. If you want to get bigger arms then you will not be able to overlook this muscle any longer. My favorite way to do it is with the cross body hammer curl rather than a simple hammer curl. The more pronated position of the forearm will minimize the biceps more and keep the tension higher on the brachialis. You can also build up this muscle with pullups. Using a siightly narrower grip will shift the tension a little off the lats and more to the upper arm muscle that will play a big role in getting those arms of yours to grow bigger. Next, your bodyweight arm exercises should not be used strictly are burnout exercises. They are fully capable of helping you to build big arms much faster if you allow them to. The overload is there if you embrace it. There is no better exercise for building bigger biceps for example than the chinup. Throw on a weighted vest for additional weight if needed and it will blow up your arms incredibly fast. Next, remember that the arm doesn t just end at the elbow. The forearms are a large part of the appearance of a maximally developed arm, so you need to train them too. Two of my favorite ways to train the brachioradialis is with the reverse EZ bar curl using a slightly less pronated grip and the reverse grip pulldown. Both of these exercises help to build big forearms and can easily be slotted into any arm workout for bigger arms. Finally, no matter what you are doing in your arm workouts if you aren t getting enough high quality protein you won t grow. Make sure you are meeting your daily protein requirements of. 8 to 1. 2 grams of protein per pound of bodyweight if you want to get bigger arms fast.
Date: 2023-09-11

← STOP, You're Training Your Triceps Wrong!

Jeff's Gone Jesse's Taking Over (HUGE NEWS) →

Related videos

Why Farts Smell (And What It Says About Your Digestion)

• Ryan Humiston

Building Muscle After 40 Is Hard, Until You Do This.

• Muscle Monsters

This is Why You’re Not Growing!

• Ryan Humiston

The 13 Best Fitness Books Ever Written

• Jeff Nippard

It's Tough, But It Gets You Abs In 60 Days

• Jeremy Ethier

This Diet Plan Is Getting Men Over 40 Jacked!

• Muscle Monsters

Comments and reviews: 20

Mithun
Hey Jeff! Can you please make a complete detailed video on the various reasons for knee pain? Like knee pain due to patellar tendonitis, knee pain due to knee valgus, knee pain due to meniscus tear, knee pain due to ACL/MCL issues, knee pain due to foot/ankle stability etc. It would be helpful if you covered how to identify the cause of knee pain and also exercises/stretches to address the issue.
reply

Jason
Hey thanks for all the advice 5 months ago I was at 220 and I am only 5'6 and started 5 months ago watching pretty much every video lol, but I got my nutrition under control and work out every single day because I love it and at the moment I am now at 166 and ripped, and yeah I just turned 40, that being said anyone can do it, thanks Jeff for giving this older guy the best shape ever
reply

clamum
One movement that I've started recently (from one of Jeremy Ethier's programs) is similar to your incline bench tricep extension, except instead of just one dumbbell in both hands you have a dumbbell in each hand. Otherwise it's the same as you've shown, lean back and stay strict, let the dumbbells go back so you get a good stretch at the bottom. Works well.
reply

Lamizeharblu
I feel sorry that I have been neglected eccentric for a long time since my arms been grown to 18 18. 5 inches for a long time and now 19 inches. I just do X-second concentric and 1-second eccentric (slow enough to just prevent harm. The sizes of arm currently stop growing, and Jeff reminds me of performing eccentric again.
reply

Jackie
Cross body hammers were huge in helping me connect and build my biceps, especially with my weaker left arm. Now I'm pretty even with both with nice developement and can lift heavier overall.
Going to incorporate more overhead cable work on my triceps, feel like they're lagging behind a bit now. Thanks for the video!
reply

per
i have adopted/-tried the db eccentric tric ext. 1. 30, (when it was introduced in a much previous armvideo by ATLEANX) - and YES it really works your triceps, it's prefect as a FINISHER! you really dont get any REST doin this the right way. i adopted this DB exc for TRICEPS and i dont REGRET one second.
reply

David
What kind of fillers and chemical content does you protein provide that i dont use like moltadextrin etc etc etc. And so on and so on.
The list never ends. They are in it unless you personally prevented it personally at the manufacturer.
So does it have all that crap in it or not? Keepemcoming
reply

Wesley
I was wondering if you have any exercises for back muscles. I have mild scoliosis on my upper back and I always go to the chiropractor. My chiropractor told me it would help if I worked out with some dumbbells because I have a balance issue while using a bench press. Do you have any suggestions?
reply

HansBA
No giveaway link
Thanks for the always awesome content.
I'm an old coot and been trying to follow you trainings, exercises and advised to get in better shape and the results have been awesome even though I have not been as consistent as I should have been. Simply awesome stuff
reply

imthinkingRBs
Jeff do you train hockey players? I am a coach and I am dealing with the softest PP unit I have ever seen. I need my PP unit to play hard if we want to win the cup.
Please help my boys beef up so we can reach our full PP potential.
- Coach Weber
reply

Sujay
Hey Jeff that's an amazing video.
Can you continue this series as well as the thing I have been asking for last 6 months the 10 min dumbbell workout series to be continued please it means a lot.
And thanks for delivering great content every week
reply

Shadowalker
Arms is easy i have veins on my arms too ez no strict curl or strict either just preacher, cable curls, incline bench curls helped alot. Anyways shoulders, abs is what i need plz for triceps push down 100 reps and skullcrushers 100reps
reply

Ulisses
Jeff, thanks for share.
.
Guys like Ron coleman, L priest, Tarmo mit, mike matarazo, Arthur Zanetti, Bill paxton, MarK Felix, Jay cutler, Liu hampton, Romeu tuma,
Elio saboya, Rich piana are great
.
.
.
reply

The
You left out TRX bodyweight
Did that to finish bis & tris after weighted dips and various grip pull ups neutral, supinated, pronated. result arms were actually sore but not major could easily do more pulls today
reply

Centurion
Jeff, what if my Biceps is super pumped during workouts, like its going to burst. I can't physically do more than 5 reps and the next day I don't feel like I have even trained it.
reply

Kevin
It's been 9 months since I got back to the gym and I definitely see results. My concern is, do supplements play a huge role in building muscle if you already having enough proteins?
reply

Add a review, comment