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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to talk to you about how to build
bigger biceps with lighter weights, because it can absolutely be done. As a matter of fact, it better be done if
you’re looking for your best bicep development ever. You see, metabolic training is a component
of your training that has to be in place if you want to see peak growth and development
of any muscle that you’re trying to develop. Not just your biceps. So let’s see what it looks like in action
so you can start to get a feel for what I’m talking about. This, right here, is a bicep curl, but it’s
a little bit different than a regular bicep curl because the goal here, is to accumulate,
not just repetitions, but to accumulate metabolic breakdown. In other words, increase metabolite production
from rep, after rep, after rep. As I start to fatigue I want to chase more
fatigue, and chase more burn, and more burn, and I want to be able to dwell in this. You can see that I’m not just changing color,
but this is what I’m actually doing inside the muscle as I continue to lift. Now the weight selection: I would take what
I would normally use for five, to eight reps, which would be about 60lbs, and I’m going
to drop that down, in half. So here I’m using about 25lbs, or 30lbs. The goal is, you shave off the top 5%, and
the bottom 5% of the range of motion because I don’t want to give myself an opportunity
to pause the momentum of this rep at any, single point. You see, if you go to the very top I can stop
moving the dumbbells, or I could stop at the very bottom. That tends to be where we do that, but if
I shave that off, and I give you the main instruction of “Move the damned weight and
never stop moving, keep the same tempo. Up, and down, and up, and down, and up, and
down.” You will start to feel that burn, and that
is what you should be chasing. Now I’ll explain it to you in a second of
why that is actually causing muscle growth, but you have to realize, this technique is
not one that we have to do in exclusion of everything else, but it’s one that we have
to do in inclusion to the other methods that we use, and we’re used to using for training. We know we need to add weight to the bar,
we know we need to use heavy weights, we know we need to be able to progressively overload
– whether via weight, or volume – but that is going to run into a wall after a point. We need to have other methods. This is going to compliment it and actually
give you more growth. I could apply this, as you see here, to an
incline curl. Same thing. Just save a little bit off the bottom, a little
bit off the top, and keep that dumbbell moving, and we’ll get the same response. But there’s another way that we could actually
chase metabolic overload. That is by taking the exercise where the peak
tension occurs in the most contracted position of that exercise. So for me, for the biceps, it’s a spider curl. You can see here that via the position of
my body on this incline bench, the peak tension is occurring when that dumbbell is all the
way up at the top. The key here is not to let the muscle drain. Get the metabolites to being production by
having this high level of tension in that state of peaked contraction, and stay there. Go down as low as only the mid-range, and
come back up to the top, and now do the same thing. Rep, and rep, and rep, and rep, and rep, and
you’ll start to feel this intense burn. But what I’m saying to you is, this is what
you need to chase. When you get there, you don’t stop. You dwell in it. You try to sit there and revel in that pain,
and discomfort because, again, that is where the magic happens. You could have turned the original bicep exercise
into this same kind of exercise by adding a band to the dumbbells. By doing so, we’ve now complimented that strength
curve to add an additional peak tension at the top of the rep. So now, how is all this happening? Why is all this working? Well, if you look here – this is our blackboard,
by the way, guys – when you look here – forget the white boards. They’re out of style. You basically have a muscle cell, okay? I’m going to keep this really, really simple. Inside the muscle cell, the more you start
to lift, the more you get the accumulation of all our different metabolites. I’m talking about potassium. I’m talking about lactic acid. I’m talking about hydrogen. I’m talking about chloride. All these things start to accumulate inside
the muscle cell. We know, from biology, that the more stuff
that starts to accumulate inside of a cell, the more that concentration is, the more there
is a tendency for water to enter the cell, to try to diffuse that, and try to equalize
the concentration inside, and out. So if we start to increase all those metabolites
being produced here – again, lactic acid, phosphate – all those things are starting
to be produced, water wants to flow into this cell to try to diffuse this. There’s too much concentration, and there’s
too little hydration, and water inside the cell. So all that starts to rush in. Well, what happens at that point? With all this water hydration rushing into
this muscle cell you start to get outward – inward, to outward pressure – on that
cell. So it starts to push on the walls in this
direction. Now, this isn’t true muscle growth. When this cell is starting to get pushed out
this way, that’s not the growth that you’re looking for, where you’re going to walk away
and get bigger, and feel stronger, and bigger the next day. What I’m talking about is, that is the stimulus
because of the pressure on the cell that requires that cell to adapt and respond by ultimately
growing bigger. So what you’re chasing here, is this gradient,
and by increasing this – the more that you can increase these metabolites, the more you
can resist that burn – there’s more likelihood that you’ll be able to drive stuff into the
cell. The fluid is able to push out, and create
a bigger, and bigger response. Now guys, this type of training – as I said
in the beginning – is not exclusive. If you only use this and you’re using light
weights to accomplish this where are you going to get your heavy weight training in? Because all three methods of hypertrophy have
to be in place if you want to see your best results. However, if you’re not using light weights
because you were told a long time ago that it’s impossible to build muscle with them,
that is wrong. It’s actually 100% wrong and in order to see
your best results you need to have all those methods combined. Eccentric overload, metabolic training, and
also progressive overload using both volume, and additional weight on the bar as your mechanisms. Guys, if you’re looking for a program that
weaves all these in at the appropriate time so you’re not missing out on any one, and
you’re not listening to the “Broscience” you’ve heard in the past that made you run away from
the light weights for fear that you wouldn’t build muscle with them; that program is over
at ATHLEANX.com. All of our programs actually put the science
back in strength. If you click the link below this video you’ll
find our program selector tool. That will help you to find the program that
is most aligned with your current goals. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what else you want to see here,
and I’ll do my best to cover it for you in the days, and weeks ahead. All right, guys. See you soon.

100 thoughts on “How to Get Bigger Biceps (LIGHT WEIGHTS!!)

  1. I've absolutely had my best results combining light and heavy (ish) weights. I'm female and my gains arecgarder to come by but the combination is maximising

  2. Hi all, could you please tell me what kind of food diet I must follow to get awesome structure with gym workout.

  3. Jeff, I hold 20lbs plate in front of me using my palm pushing against it to activate my chest muscle. I tried to incorporate the other exercise such as holding a 45lbs plate and swing them side to side and also making circle with the 45lbs. Can you tell me if there’s significant affect to my chest and shoulder muscles?

  4. Thank you for sharing your knowledge through your videos. I'm going to definitely use this to blast growth in my biceps.

  5. Would this mean that not keeping hydrated can actually prevent muscle growth? Ie. if you don't drink during training, the body will be hesitant to use that water to increase cell size?

  6. I’m doing 200 push ups a day
    I lift 10 lbs I’m 13 is that a lot or a litlle bit
    What sort of exercises can I do at home
    I also do a 8 minute an workout

  7. Gym Manager and CPT here. Wanted to thanks Jeff for that very last comment. PUT YOUR WEIGHTS UP PEOPLE👆🔩👇📥! I could walk into the gym at 6am with a literal TON 🔩of plate weights scattered around the gym. NOW I get to pick it all up 😥
    Alright, rant over. Awesome session Jeff. Waiting for more

  8. Jesse thinks he's smart, by hiding behind the camera. But he didn't think about the reflection in the black board! #Exposed

  9. Jeff, can such a burn cause bicep muscle loss for moderate begginers?..btw the science is awsumm👍👍

  10. Mate you're a gem on helpful information. You keep it simple but also give good understanding. Really appreciate it. It's helped me with shoulder rehab and getting a better overall systematic approach to working out and exercise (which I've been doing for twenty years now!). Big thumbs up. Thanks so much. You're the best youtube channel for exercise.

  11. This should be the VERY first lesson when going into the gym for the first time, I learnt this lesson from Arnold and I LIVE by this lesson work hard or GO HOME

  12. Sir All Your Videos Are Helping Me A Lot In My Workout Thanks For That. Its An Request If You Can Upload An Video On Triceps Workout With Dumbbell 😇

  13. Damn jeff you are the real deal man! But are you supposed to incorporate your heavier weights in with that workout or is this just the stimulus setting you up for your next bicep workout? Dont know much about biology!

  14. Sir, should we have to use light weight and more reps or heavy weight with less reps? Please clear this to me sir!

  15. His before and after videos of himself are truly inspirational. One thing about Jeff is that he looks big but not as those bodybuilders that wants to star on the Hulk movies. Perfect symmetry but ripped.

  16. Will use this tomorrow. My left elbow is hurting some so will try this to se if it helps. Doing something new is interesting anyhow

  17. I am 15 years old and I just started doing 50reps of bicep curls on each hand(50 on left and 50 on right)with 5kg dumbbells.will my biceps grow stronger?

  18. I tried to do this like flies and bench press and i have the shakes i am not stable, its horrible. what can i do here , i used to be alot better when i was 22 something like 18 years ago. I am 40 and finding it hard to remember or do what i did

  19. Straight curve has nothing to do with bodybuilding… Muscles has three ranges of motion… mid-range,stretch range, contraction range.. which means you have middle upper and lower range of motion. Do you know the difference between a hang Curl and a spider curl? There's no such thing as light weights vs. Heavy weights, it's about intensity, unless you're talking about weight lifting which is a different ball game!

  20. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  21. Thanks for wonderful video.. am a woman and i lift weights.. i want to know how do i make my biceps stronger so that i can do push ups and chin ups.. but i dont want my bicep size to grow. Can you pls guide on this.

  22. When i was a kid, i always ended up on the toy section while my parent bought groceries on the supermarket.
    Nowadays, whenever i go help out my mom buy groceries i always end up on the workout section XD.

  23. I'd rather watch 8 seasons worth of Jeff than 8 seasons of Game Of Thrones. Jeff will (rep) take the Iron Throne.

  24. Are you using eccentric overload along with metabolic training and progressive overload on the same training day? Or are you splitting them up throughout week?

  25. Thank you . I am 61 years old and i can honestly say that even at my age you have helped me to grow and change my body , mind and spirit as well as living a healthier life style.

  26. God damn, I love the science in your videos. I have seen so much more gains since I’ve started watching your videos. 22% body fat to 13% too. Thanks for posting these.

  27. I hurt one of my forearms and find it very hard to use a heavy weight now. I switched to BFR bands and use a 15 pound weight. I have much less discomfort and my biceps and forearms are still growing. What Jeff is doing is basically the same without the bands. It’s allowing blood to stay pooled in the muscle which causes it to grow. I still swear by the BFR bands though. Seem to get a bigger pump.

  28. Exercise Movements in this video (Notes to Self):
    – Bicep Curls (Tip: Don't go to Very top and very bottom to feel the burn) 0:35
    – Incline Curls (Tip: Shave little bit of top and bottom like earlier) 2:10
    – Spider Curl (Tip: Go only until Mid-range and come back up) 2:35
    – Bicep Curls with bands 3:23

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