Selen Dar

Muscle-Building Workout and Diet

An athlete can become instantly intimidating
without having to say a word based on the size of the arms sticking out of their uniform
sleeve. Today, I’m going to show you 2 of my best
tips to get you bigger arms, athlete or not. What’s up, guys! Jeff Cavaliere, I mentioned it in the open. One of the most
intimidating signs that a guy can bring to the table, whether you’re an athlete or you’re
not, is a bigger set of arms hanging out of those short sleeves. Right? So now, today, I figured what I would do is
put together 2 of my best tips for you to help you to quickly add some size to your
arms. In order to do that though, you have to obviously
cover both parts here. We got to cover the biceps. We got to cover
the triceps. So what I wanted to give you is sort of my best 1 tip if I had to give
you 1 tip to help you to start doing that. From a bicep standpoint, and we’re talking
about overall size, in order to get more size, or more apparent size, you want to have that
peak on top of the bicep. Now, what is the peak? The peak is really
coming from the long head of the bicep which is again, the bicep 2 parts the short head,
the long head…the long head which again, I never do this, guys, I don’t ever flex on
here, but to illustrate what we’re talking about we have to. Right so, up top here, the long head is the
one that is going to be more on the outside of the bicep here, and give that higher peak
form. Same thing when viewed from the top. Or, long head lateral side, short head down
in here. So, if you want to train the long head of the bicep to get more peak, then you’re
going to have to hit that during exercise. How do we target that? We gotta get those
arms into extension to start the exercise. Because the long head attaches further up
the shoulder than the short head does. And by putting on more of a stretch, you’re
going to be able to do that. So, the longer you can keep your arm behind your body, the
more you’re going to be able to target the long head of the biceps. So. What do we do, and how can we do that?
Well, we want to make sure that we can do this with an exercise we can actually lift
some weight with. So, yes, you can do Incline Dumbbell Curls. But if there’s a way you can add more weight,
and therefore stress the biceps a little bit more, more of a mass builder, then you want
to put something on the bar and be able to lift a little bit more. So, what we do is we do basically like a bent
over row curl. So, the keys to this are, again, elbows behind the body. So, you start off in a regular curl position,
just like this, and you’re going to kind of drag it up the thighs. Fingers are hooked.
Ok? Bar is right in through the fingers here.
I don’t want to start curling too much or feel like I’m rowing too much. So, if I hook my fingers on the bar and I
drag it up the thighs, you can see that the first thing it’s doing is positioning the
elbows behind the body. I’m not squeezing my mid back. I’m actually
just trying to keep that completely quiet. So, I’m coming into here, I want to get about
level with my waist. Then I curl up and then down. Ok? Better used with a little bit of momentum
so again a little heavier weight, a little bit of momentum. So, I will demonstrate it
now in real time. Again, I’m curling up through here. Elbows
will be behind the body, and then I’ll try to curl it up to the top to really work on
the peaks. So, like this. Drag it up. Curl it. Drag it up. Curl it. Ok. In here, curl up. Again, it really works
the top part, the peak of the biceps. Alright, so we gotta move on to the other
part of the arm, really, the meatier part of the arms, the triceps. Remember, two thirds of the size of the arm,
give or take, and that’s what we want to make sure that we’re not neglecting. So, we hit the biceps, but for the triceps,
again, you’ve got some preferential areas that you can go after if you’re looking for
purely increasing the size as fast as you can. For us, it’s going to be the long head of
the tricep. Again, if you look at the tricep from behind,
and you were to flex, you’re looking at the inside, meatier portion here of the tricep. Ok? So, you’ve got in this area here, that’s
what you want to focus on. How do you do that? It’s actually pretty easy.
We want to make sure that in order to get the long head, again, it’s one that attaches
higher up on the shoulder this time from behind, so we want to make sure we can put that on
stretch. So, any exercise where you have an opportunity
to load up the tricep with heavier weights and do so on stretch, it’s going to be a great
opportunity for you to hit that area of the muscle. So, what do we do? We’ve got a Nosebreaker/Skullcrusher type
variation that we want to tweek even more. Now you guys know that when I talk about this
exercise, one thing that we want to do is make sure that you never go completely vertical
with the press Because if you’re completely vertical here
when you’re laying down, you’re taking all the stress off of the tricep. At the point
that you’re straight up over your chest, there’s no tension on the tricep. So you want to finish with the arm back at
least a little bit on stretch. But for this exercise, to really amp it up, you want to
make sure that you get a little extra stretch by adding a bit of a pullover to it. So, how’s that look? You get down here. Ok.
Then again, this is the finished position regardless of whether you’re doing the skullcrusher,
whatever you want to call it, nosebreaker, because THIS, there’s no tension on the tricep. I could sit here for days if I had to. But
back here, not so much. So now when I said we get an extra stretch we’re down here. Then,
let the arms actually stretch back a little bit so in here, we can get a little momentum
again. K? Up to this position, and then up and extend.
Down, reach back a little bit, pull, stop it, and then use your triceps the rest of
the way. Down slow here, reach back, pull forward, stop it, and come up. It’s a real good exercise for targeting that
area of the tricep. So, there you have it. That’s 2 exercises,
2 big tips. If I had to give out 2 tips, and I had to use 2 things to really try to bring
up the speed that I was seeing results in my arms, especially now with summer around
the corner, that’s what I would do. Guys, if you want to learn how to train like
an Athlete, if you want, and I don’t care, again like I said in the open, if you have
to step on the field in competition, or if you’re just looking to be a better version
of yourself as a non-athlete, you still got to learn how to train like an athlete if you
want to look like one. And I can tell you, most athletes, from Vernon
Davis to Blake Griffin, the size of their arms, Kobe Bryant, Lebron James, those guys,
instantly can intimidate just because of what is hanging out of those uniform sleeves. I’m gonna help you do the same. Head over to right now. Grab
your 90-day Training Program. In the meantime, make sure you leave a comment down below.
Also leave your thumb’s up if you like this video. And we’ll be back here again in 7 days. I’ll
see you guys then.

76 thoughts on “How to Get Big Arms – MUCH FASTER!! (Triceps and Biceps)

  1. Seems that incline dumbbell curls would be the way to go. They give you a nice stretch that would definitely benefit your upper biceps, allowing you to develop that peak that he refers to. They have worked well for myself. Just sayin.

  2. I’m just putting it out there: size doesn’t always matter. It’s one thing if ur arm is 18 inches and ripped, but if it’s 18 inches and soft and flappy, it means nothing

  3. I just started to watch you videos and they are going to be very helpful, I am 56 and need a link to a meal plan that I can get started with so I have enough energy to go to work every day, and start a wight lifting program please help in this area. and keep up the good work.

  4. Great video, I tried them out yesterday and I can feel the pain 💪🏼👍🏼
    No pain no gain, appreciate the video. 👌🏼

  5. Watching this after the perfect arm workout shows how Jeff really respects consistency in his information and puts his money where his mouth is

  6. When i used to frame houses guys would come in huge arms I think man this guy is going to kill this job they wouldn't even last an hour how can someone so big be so weak body and mind what a shame

  7. Really good tips! Especially on paying attention to the detail on the form throughout both exercises. That's probably the most important part to get those specific results

  8. He makes a good point. I remember when I was an amateur boxer and the first time seeing the dude across from me with big guns..You can't help but to be a little intimidated, but I also learned that physics don't win fights luckily.

  9. This skull crusher caused me a tendon tear with the exact weight you are using. Can you explain why? I have asked this several times to you. Thank you. I'm gunshy to ever try this again.

  10. Can't argue his arm size but not much time under tension there. A bit too much momentum used imo. This would be better, slowing the motion up and down on the bicep exercise.

  11. Omg I just realized. You dye your hair! Lmfao. Still though you could kick my ass and have 10 plus years on me hahaha

Leave a Reply

Your email address will not be published. Required fields are marked *