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

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On this video, I’m revealing the reality in regards to the arm workout strategies and exercises I used to put the muse for constructing my biceps and triceps. I’m taking you all the way in which again to my early years of lifting to indicate you the 2 exercises I relied on and why I selected them as my arm measurement staples. By the point you’re completed watching you will have loads of new instruments in your arm constructing arsenal for getting greater arms than you could have proper now no matter how huge they’re in the mean time.

First, I feel you will need to stress that I used to be not the product of fine muscle constructing or arm constructing genetics. My father actually wasn’t Popeye and my mom at 5 toes tall was not lighting the world on fireplace along with her huge biceps. Past that, I’ve by no means resorted to taking efficiency enhancing medication to shortcut my method to my targets. In truth, little recognized truth for those who care to ever learn my detailed descriptions (you recognize who you’re), I’ve by no means even been drunk in my life! I stay as clear a life as potential. Some would name it boring. I simply all the time needed to know that it doesn’t matter what I achieved in my life (or didn’t) that it was all 100% the outcomes of my very own efforts. If I didn’t get to the place I needed, I’d have no person responsible however myself.

With that groundwork laid, I did have an infatuation with wanting to construct greater arms once I was youthful. Largely this was as a result of I had extremely small arms. All the pieces I attempted to construct greater biceps and triceps was not working. In the end, I developed a gameplan for constructing my arms that wanting again, was rooted in some very sound rules of muscle development with out me even realizing it.

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The very first thing I did was restrict my decisions to at least one bicep train and one tricep train. Look, the elbow is a hinge joint with a quite simple operate of bending and straightening. The biceps tackle the position of bending the elbow whereas the triceps act to straighten it. What was extra vital on the time that I used to be simply beginning out was to nail down simply two exercises (one every for the biceps and triceps) and discover ways in which I might proceed to emphasize my physique with them.

The 2 arm exercises that I selected have been the dumbbell biceps curl and the dumbbell mendacity triceps extension. I used dumbbells somewhat than barbells as a result of that’s all I had entry to on the time. Afterward in life I moved onto the barbell however that isn’t the place I began. The important thing was that I didn’t simply carry out these two arm exercises the identical approach on a regular basis. As a substitute, I assorted the weights and the style by which I did them to make the most of all of the totally different ways in which I might construct muscle.

The primary arm constructing strategy I took was utilizing weights that I might prepare with within the 10 to 12 rep vary and depend on progressive overload and growing quantity. I used to overdo the quantity really by randomly doing units throughout industrial breaks as I stored the dumbbells close to the tv. I do know, not a complicated strategy however it’s what I did.

Subsequent, I might lighten the burden and shorten the vary of movement into the highest contracted place of the exercises. What I used to be unknowingly doing was creating an occlusion impact in my muscle tissues that was metabolically stressing my biceps and triceps and serving to them to develop. I discovered how one can settle for the extreme burn in my muscle tissues as a great factor and it helped me to construct greater arms due to it.

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Lastly, my favourite approach was to extend the weights much more and use a little bit of a cheat to get the heavy weights up (with out utterly bastardizing the shape). From right here, I centered on reducing the burden very slowly to intensify the destructive and assist create muscle tissue harm that was able to constructing greater arms.

All of those have been utilized to simply these two exercises. As we speak, I exploit many extra exercises for extra advantageous tuning and improvement, whereas on the similar time, serving to to maintain my workouts attention-grabbing and thrilling. If you’re searching for a whole arm workout plan that trains your arms for his or her final positive aspects whereas nonetheless being attentive to the remainder of your physique, head to and get the Final Arms program.

For extra movies on how one can construct greater arms and one of the best biceps exercises and triceps exercises for development, make sure to subscribe to our channel right here on youtube at

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  1. you are bigger than me. bicep I can see that your bicep is bigger than mine especialy since your fat% is only at most 5% So even if we have the same size since I hardly train my tricep if our bicep is the same size you're biceps are bigger.

  2. People that call you "small" seem pretty insecure about themselves.
    I rather have an aesthetic physique like yours than a bulky built that everyone praises

  3. 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.

  4. 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.

  5. 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

  6. Genetics, the most underrated aspect of all this. The best you can do is make the most of what you have. Jeff is impressive for his build but he's never going to be a 6'5" man mountain.

  7. Man I used to believe everything this guy said . After realizing he’s 5’8 , and used faked weights . He definitely doesnt have 17.5 inch arms . What a load of horse shit

  8. jeff in your video The Biceps Workout “Master Tip” (FASTER GAINS!) •Sep 8, 2017 your arms are definitely even larger than 17.5 inches and that video is only 6 weeks after this one.

  9. Please make a video on body posture subject to correct borned interier pelvic tilt with round soulder and most important right side chest bone is pop out and right side back is poped out please plzplz

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