“My Biceps Aren’t Growing” (HERE’S WHY!)
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- Опубліковано 26 сер 2024
- Have you ever felt that no matter how hard you trained your biceps they just won’t grow. In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques.
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First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps).
When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover.
If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds.
Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming.
In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow.
This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue.
All of these techniques and more are built into my Ultimate Arms program available at athleanx.com and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains.
For more videos on how to get bigger arms and the best exercises for building big biceps, be sure to subscribe to our channel here on youtube at / jdcav24
![АЛАУДИНОВ у Скабеевой: эти их ВСУ нас НЕ ДОГОНЯТ 😁 [Пародия]](http://i.ytimg.com/vi/an0anqU4WGQ/mqdefault.jpg)
I put together a workout that will help you to grow "bigger arms" in just 22 days. I guarantee that you will benefit from this plan! - ua-cam.com/video/6QgR6Tjle7g/v-deo.html
You said in the video that training biceps 3 times a week is overloading the bicep. And that 22 day video tells you to train your biceps 3 times a week.
He meant that by hitting biceps “indirectly” you’re not giving them enough time to recover. Once you understand the 48hr window for recovery you can make it possible to work that muscle 3 times a week without overloading it.
What muscle groups does bumble with one hand pushups
Who to get diga good at no gem home
When he said "Your biceps are an incredibly small muscle", i felt that
That made me bash my head on a wall because I'm struggling to grow the hell of them
Ikr i never felt more attacked....
@@nanophage5114 yea but they are the most important for fights and stuff, think your chest is more important and triceps
@@olivercairn62 we have to admit it, triceps grow faster than biceps
@@nanophage5114 i fuckin hate it looking like tri-zilla with little golfball biceps
"Your biceps are an incredibly small muscle believe it or not"
Me: [Holding back tears] I believe you
I was like OH NOOOOOOOOO!!!!!
And then sleeps like Fat Thor.
I saw your comment while he spoke those words 😁
The stupidest amount of power I felt when I liked and unliked to give this 300 alot is stupid
Hahahahahahaha aaaa
Little girly arms huh?
Me: Wait it's all curls?
Jeff: Always has been
*Points gun at my head*
🤣🤣🤣
Hahahahahah
Twat
😂😂😂😂😂😂
welp good thing ive been doing alot of curls then lol
This guy’s legit. I’ve been following him for a bit and can’t believe anyone with an exercise science background or a brain would give him a “thumbs down”. He’s completely broken me out of my boring pandemic home gym workouts with awesome gains at age 46. Keep up the great work!
@@Jason-wc3fh it’s a joke
@@alexhaggar2657 you’re all talk but I bet yo ass you wouldn’t say that too his face in irl. 🤡
@@UA-camCommenter1st i'm willing to bet that channel info of yours isn't far off from the truth
He’s a liar and thinks everything is a bad movement and will “hurt your gains” if you believe him then you don’t know weights and don’t know the industry
Well, then dont dig into his videos about squats, benches or deadlifts. Its where he is certainly full of shit. I dont deny, that hes actually knowledgable about isolation work.
Anyways, he just overcomplicates a lot.
That thumbnail is what my arms look like during quarantine
I can relate to this on many levels and I find it humorous.
Hehehe
King Kong Wei wei LOL
LMAO
Fede
When Jeff spills water on his pants, he takes his shirt off..
Gave Sbbile not rly funny
Isaa Sha It's funny hahahah
😂😂😂😂😂😂
If you had a body like Jeff, you'd take your shirt off too
Lol kind a get it
1:10 Two things holding back bicep size growth: Training Frequency, Lack of Variation.
1:26 Training Frequency: Biceps are limited in function. Main function is elbow flexion but also supination of forearm and shoulder flexion. Biceps can get overused as they are recruited in many different exercises and not given enough time to recover in order to be stimulated again in a meaningful way that leads to progressive overload.
3:01 Biceps have less exercise variation, they are all based around elbow flexion. Most bicep exercises are limited in the ability that we have to continue to add weight to them. Progressive overload, and overload in, and of itself is pretty difficult to achieve.
Vary the technique in which you’re doing your curls.
4:29 Sliced Reps (See also High to Lows - 4:58) Spending more time in the contracted position of the curl and increasing time under tension.
6:01 Arc Variation - Change position and moment arm to difficulty so you can continue curling after fatigue in one position, intensifying the overall curl.
Elbows front side of ribcage -> bring elbows in to the sides -> drop arms into drag curl variation.
7:17 Rest Pause - using heavier weights, go to failure in about 5-6 rep range and without putting the weights down, rest for 10 secs and then do another 3 reps. Do this for about 5 mins. Number of heavy weighted reps is going to be more than you likely did when you broke your sets up into the traditional 3 sets of 12 style.
It’s not the exercise variation, but the variation of the intensity techniques you’re using on those exercises that will matter the most.
As far as frequency goes, if anything, dial it back and see how you do. I promise you, you’ll probably see a better result from doing that than you are adding more, and more workouts.
Thanks brother
Legend
Thanks mann
Legend
This is a solid comment! Standing ovation sir.
1. Sliced reps: 4:32
2. Arc variation: 6:01
3. Intensity: 7:21
Ty!🎉
this guy is very serious explaining his stuff. very professional
Rafael Degannes ikr
Rafael Degannes ikr
Rafael Degannes ikr
Rafael Degannes ikr
Ikr
Thinking about filing a lawsuit against AthleanX for using my right arm in the thumbnail
Lmao good one
The Butcher hahaha soooo funny lol
Why are you all laughing he is very serious
Hey that's my biceps that he had taken for hire !
The Game Man it's a joke he was saying that he has small arms trying to be funny but really dying inside
"Your biceps are an incredible small muscle" says the man with two bowling balls as biceps ...
More like methed out cantaloupes. Jeff muscles are wild lol
Dude his arms are tiny. He’s just super lean so it makes what muscle he does have pop
@@tinderella2386 r/wooosh
@@frags7792 4 o's
Hilarious
0:34
“Build decent sized arms”
Me:
*looks over at mine*
*cries*
Same
Mexicans tend to have small arms. Try creatine
@@Notoriousnipple natural is the way to go
@@Notoriousnipple what does being mexican have to do on having small arms
@@Erick23679 prob genetics
I ALWAYS see the best jokes in jeff's comment section 😂😂😂
Lol i was thinking the same thing and I came up to your comment
Really man. They are hilarious 😆
MH D Yep!
Alice in Wonderland nah you took it the wrong way
Idk why but I get anxiety when Jeff flexes his biceps cuz I feel like its gonna pop
They r meat not balloons
Lol me too..😂they are gonna pop
Idk why, then proceeds to tell us why.......huh interesting
@@luketaylor2232 I meant to say it tht idk why I feel like his arms are gonna pop
@@estrossa8928 They can still pop. My buddy just got a hemorrhage from bicep curls.
coming back to this vid months later just to say that it 100% worked and my curls have literally doubled after implementing these exercises. keep it up jeff.
Im about to try the arc variation & the sliced reps. Glad to know it works lol im at a plateau right now
Lmao clown ovs ur strength eill increase but btuh muscle didn't my didn't my strength tripled but no muscle
Had you actually done any curls before?
I'm only 21 totally inspired, getting to work hard
That's what I like to hear good luck on your fitness journey hope one day you have the body that you've always wanted😉
"only 21" i started on 15 lol and thought i was late
anyways goodluck man
Im bicep and ill show u how to grow a jeff
Jonah Barroga wtf 😂
Hi Bicep.
@Thirsty Girl69 tf😂
@@jonahbarroga1687 her name is thistygirl69 what do you expect
Im not even black😂
In Arnold Schwarzenegger voice "you have to shock the muscle"
Black Rick Sanchez was just watching that video the other day haha
@@RedPanda420_me too tf
Lmaooo watched that shit earlier
Damn I was just watching that, this took me out!!!
HUEAAH CUMOOAN,
YOOU HAF TO SHOAK DE MUESCUL
How on earth are there 3.5k people who dislike this video?
Jeff's advice in this video has been a game changer for me and my bicep workouts.
Major Morning Wood would've been funny.
"I think I can help you."
*Biceps immediately almost burst*
Does Jeff own a shirt? I wouldn’t
R u dumb,ofcourse he does
Dark Pheonix JR wow you’re dumb woooooosh
@@ameen8909 WOOOOOOOOOOOOOOOOOOOOOOOOOSH 0 IQ neanderthal spottet
@@TheTwitchybird neanderthal had bigger brains than homo sapiens.
I'm of to be fun at some party now.
@@ameen8909 r/wooosh
When the Boogeyman goes to sleep at night, he checks his closet and under his bed for Jeff's biceps.
You misspelled "Chuck Norris"
Jeff if the man bro.... but Chuck is Chuck. I strongly advise against your attempt to sub Chuck with Jeff in any Chuck Norris “Facts or Statements”.... you may get Jeff killed and that’s not right. He is just trying to do his channel..... don’t encourage the wrath and jealousy of CN on innocent blood man... please be careful.
Jerry Cervantes ‘twas a joke
@Finn The Goldfish It's one of the first memes that ever existed kid. Learn to appreciate the history that created the world you were born into. Fucking Generation Z ass degenerates obsessed with memes but not even appreciating how they started.
As a Kite ok boomer
I like how he demonstrates and explains. So many out there can't tutor and workout simultaneously.
1:35 everyone in quarantine
What tf
Used some of Jeff’s tips, almost crashed my truck on the way home from the gym
Tommy Kennedy call Uber for arm days 🤣
Lol
I can’t drive well after arms either. Fucking scary sometimes ngl.
Broooo same! Almost crashed my bike! XD
Driving a manual after leg day is also hard. Foot keeps shaking on the clutch haha
My biceps are so weak that they only qualify as uniceps...
Damn😂😂😂
Well you need to do some Collateral damage to your Uniceps to take them from a A single to a B double
Isolated concentration bicep curls
Bi
😂
jeff: don't work out your biceps three times a week
me that works out twice a day : my whole life has been a lie
Should I work on biceps everyday or?
Well I’ve been seriously training for about 10 years and always lagged on my arms. What finally worked for me was destroying them 3-4 times a week with ridiculusly high volume and intensity. Doing them one time a week does nothing.
Biceps everyday! Never skip biceps and triceps even if it's the last 5-10min of your workout just do it💪🏽thank me later
Watch the video on how to build arms in 22 days😭😭 he works them boys 3 times a week
Hey dimitris. Dont workout 2 times a day if your doing hardcore workouts. Try mass building workouts using weights, do that I the morning. Focus on recovery for most of the day beforenthat second workout of the day. The second workout should be a small no w2ight workout, just calisthenics, meaning using your own bodyweight. So pushups, chinups, dips, bicep pushups, jumping jacks, no weight squats, box jumps, etc. That way your first exercise is for mass byilding and the second is for getting ripped. Thats how you cannget big arms but still keeping away fat at the same time. Only do this arm workout 2 days a week, at least 2 days apart from each other in the week. Also focus on triceps for the most build. Biceps are really a small muscle. It's a hint joint. So you need a second muscle to help it with contraction and extension. That's why we have triceps, and it takes up 2 thirds of our upper arm. But you still should only workout your triceps and biceps the same amount. Half triceps and half biceps. Forearm workouts help too, for good looks, and wrist strength. Just do like 5 lbs curls for 50 reps. 1 break in between. So 5 lbs curls for 25 reps, then on the other arm. Then break. Then 25 more on both arms. And when i say curls, I mean wrist curls. So Curl your wrist from a starting point of say a flat lineup angle, like 180 degrees. And then curl your wrist up till a stopping point of say 75 to 80 degrees. At the same Tim you your wrist, you curl your actual arm up just a tiny bit, then back down and then we is uncurls back to 180 degrees. That's how you get good wrist and forearm strength and physique.
Man, Jeff is just spectacular in his teaching style. No nonsense & so much explanation.
Legend has it Jeffs biceps grew him!
Aditya 😂😂😂😂😂😂😂😂
Lmao, nice
Lmfao
Brilliant 😂😂
In Soviet Russia, Bicep grows you!
“Decent size arms” yeah I guess that’s what you could call those bowling balls 😂
Most of these guys are on roids
@@alexanderbrewster3595 Not Jeff
Alexander Brewster jealous much?
@@alexanderbrewster3595 I know a naturally built body when I see it and Jeff is flawless in his
he’s humble
Just started watching your videos. Any trainer than can throw in "moment arm" when explaining an exercise and how/why it works, appeals to my inner physics nerd.
Yep, when I heard him say “goniometer,” I instantly paid more attention.
Must admit, the amount of genuine useful content he gives for free in these videos is incredibly generous
This man is quite humble . “Decent sized arms”
Yh it's cuz some people just start hating even though someone compliments themself ONCE in a video. Mostly jealous people. He is humble.
Yea decent..some people double that soo he’s right..and humble
Does Jojo got a decent arms?
@@sussyangel7492 who the fuck is jojo
17.5" Upper arms on an average or slightly below average height guy with 7% body fat, and 6.25" wrists, that's damn impressive.
Honestly if you're not curling in the squat rack how do you expect to grow?
1. Muscle confusion
2. Such a concentrated area of HGH
3. It's a curling rack so use it for what it's meant for.
Jim Shorts right babe?
Jim Shorts some may not have acess
* access lol
Jim Shorts huh
Deepak Rajotia curl station
When Jeff opens the door for his wife he makes sure to get the perfect contraction and time under tension
underrated comment
0:14 Loved it here when Jeff shows off his biceps and says, "I think I can help you!" :D
When I started working out, my biceps were 12" and after watching your videos and following your form, and putting sense and science in my workouts, I am on the way to progress without having any supplements or Steroids; just 100% all-natural. I started working out when I turned 51, they say it is better late than never.
After about 6 months of the workout without watching your videos, I gained ONE inch and after 6 months of watching your videos and working out, I have gained TWO and a HALF more inches to come to 15.5" which is pretty decent. I want to have around 17 to 18" biceps and hopefully I will achieve my goal. My only problematic area now is my belly fat; other than that, I am progressing very well. Thank you, Jeff!
That’s my issue as well. Belly fat and love handles which I am seeing a change after a week of doing burpees( 50 per day).
They say it's the couple of inches that count. 😏
Keep up the good progress. 💯
I call BS on anyone going from 12" to 15.5" at 50. But then you mention belly fat, so maybe your arms got flabby too. Or you just measured very inaccurately. You will have peaked within a year, and 16" lean arms are for huge people or druggies.
@@goatlps i’m 23 been lifting for only a solid year and my biceps are at 15.5-16” so it’s definitely achievable, I am around 15-20% bf though so if I was leaner it might be less
Where did this idea come from that taking supplements is the equivalent to PEDs? They are not the same!
Jeff "I Photoshop my biceps to look smaller" Cavaliere
TheKnightBlade4 they’re too big for the camera.
LMAO
Legend has it that if you stare at Jeff's biceps for long enough, then you too will become a bicep
James Charles 李杰 I’m fine with that
lol
Lol so dumb but amazing
that's not working for me
Best comment on all of UA-cam!
I’m 7 weeks into working out and dieting consistently I’ve seen great muscle growth everywhere except my biceps and have lost 30 pounds, I decided it was time to see what Jeff had to say about it at this point
@@prometeus7559 I’ve taken about a week off, but that said I’ve lost over 55 pounds now and definitely have bigger biceps, this has been a good year for me health wise
I was definitely making the mistake of too many different exercises while I'm trying to focus just on biceps, the whole ladder system on curls has really helped. Thanks so much for the vid!
I feel sore just looking at jeff
Underrated
blue balls?
billy lion ?????
billy lion 🔵
@@colter7240 you need 2 hes not hitler
One famous person once said "i start counting when it hurts"
Muhammad Ali
korib I start counting when it hurts... starts counting as u get down into press up position because it hurts knowing u could be using that energy to eat some donuts
Honestly I just start to sing my song outloud when it hurts. I usually work out 4 min intervals
Thats me
Isn’t that a good way to injure yourself? Don’t come at me. I legitimately want to know.
The thumbnail is a representation of what happens when your in quarantine for too long
My biceps began to grow when I changed to once per week and adding widow maker sets at the end along with static holds. In fact I'd say that static holds made the greatest changes to the muscle
There's a bunch of people photoshopping to get bigger in their thumbnail. But, Jeff is the only one who is trying to look smaller.
-Kenny K.O-
Hahahha
"I think I can help you." Lol.
never knew girls watched him.....must be pretty hard on you to focus on what hes sayin....
Lol. I incorporate a lot of Jeff's moves in my workouts. He's way better than some of the fitness channels specifically dedicated to women. Some chicks want big arms and round shoulders too!!
Yeah I get it. Big arms, Big shoulders, and a BIG BOOTY !! XD
@Mr. Andree Wafnar cringe
we are all wrong at times
“Decent sized arms” his arms give me absolute anxiety lmao
The mans probably living in Russia😳
How to train your biceps
Step one: Buy a cell phone that weights 20 pounds
Step two: Just lift it while using it
Nokia 3310 😂
Lmao wonder how Jessie felt having to Photoshop his arm onto Jeff's body for the thumbnail.
Big oof
Pretty good i'd say
God damn you're funny
Jeff: "I've been able to build D E C E N T S I Z E D A R M S"
I noticed he hesitated right before he said decent sized.
4:17 AND DONT FORGET TO BREATHE
With ur teeth
As always, I learn so much from your videos. I'm just getting back into 5je swing of things and the workouts were boring from doing the same things as 20+ years ago. I will be doing these variations so I can sell tickets to the gun show again. 👍👍👍
I've been smoking for 3 years (girlfriend side effect, I hadn't smoked a cigarette until I was 25 and met her), now I'm trying to quit and my strategy for a few days has been: Never smoke outside, wait until you get home. When you're home, watch a Jeff video when you feel like smoking, and do the exercises he shows in the video (I already have a workout plan, this is extra). I just did these biceps rep techniques, my biceps feel so pumped and I skipped another cigarette break. Thanks, Jeff.
urmenior Smoking is horrible. Don't ever look back.
Or just stop smoking and use nicotine gum. I was smoking for over 10 years 1 pack a day and tryed to quit like 10+ times and it never lasted longer than a week. Nicotine gum is the only thing that worked from day 1. Used them for around 6 months (less each month).
I never saw myself smoking all those high school and college years when everyone was smoking. It's crazy how it gets you addicted before you know it, and you forget you once never thought of smoking throughout the day. My family members were recently diagnosed cancer, all smokers for 3+ decades. I've done conditioning for years and I haven't noticed any health (or performance) effects yet, but I've become paranoid after those cancer diagnoses and decided to quit when I'm still young and before it fucks up my body. Usually it is too late when cancer symptoms occur.
Skullflower Thanks man I'll look into that if I fail to quit. It's my first attempt so I'll see how it goes. In my first year I only smoked when my girlfriend visited me, after a few days without smoking I didn't think about it, so I thought I wasn't about to get addicted and just kept smoking when she came back. When we started living together it got out of control, she quit and I was smoking 1 pack a day. I feel like if I'm through a week I can do it.
You can also try the book 'Easy way to stop smoking' by Allen Carr.
I one time saw Jeff in a hotel gym & next thing I knew- I had lost 10 lbs of fat & magically had bigger calves.
Best BackPack So you were running away form him for like 50 miles?
Soumil Sahu man thought he saw the terminator
I must say that I tried almost every biceps workout on UA-cam because I am really a hard gainer when it comes to my arms but BOOOOOIIII does this works, I've never felt a PUMP like this in my life i thought it was impossible for me, I can also see an increase in size already, thank you Jeff so much, you really helped me a lot with this one! From now on this is the number one channel when it comes to searching for fitness advice. Thanks again buddy.
@Pop-Actor don’t wanna be that guy but genetics can also play a part
how often do you work biceps, and do u do back/biceps in same workout?
What’s your rep range?
@@kierand9410 Around 16-18, regarding slicers around 26,27.
@Julio Orocio yeah bro definitely, as I said until that video, it was very hard for me to really stress the biceps enough. Now I have proper guns 💪
Since I discovered this channel, most of my conversations in the gym will simply gloss over the subject and then point the conversation to this website for reference.
2.2k people were barely able to curl their phone just to hit that dislike button.
3.6k
Adapt And Overcome you don’t need to correct him this was a year ago
@@Astro-by6ft 4.1k
judging by the thumbnail, someone’s been busy during their quarantine...
Matthew Schluter Lmao great joke!
I'm pretty sure Jeff f-yucks.
Lol
Jeff makes rona quarantine
@@graham9045 lmao it’s a joke guy
Best online tutor I've seen by far
His biceps are so big that they look like they’re about to pop when they contract😂
Some people build houses, cars, and Bears...Jeff builds what the world really needs....biceps
agentd36 I need an assembly line to build mine
I too build bears with inorganic material
How tf do you build a bear
Mark Ass Brownie you literally just said it lmfao build-a-bear
‘Decent arm size’
Why has nobody replied to Browney Wtf 😂❤️
lol everyone watches jeff
Dag browney
Hey Jeff
Coby O thanks!
Dumbeldor: was it always curls?
Snape: always.
Dumbeldor death music intensifies.
DUMBELLdore
Jeff I really appreciate your videos, I’m sharing them with my son and following your advice. Thank You 👍🇺🇸🙏
I came so early only 360p was available. And i must say, Jeff looks good even as a minecraft character.
That’s funny
FabledSomething That's what she said
😅 i always watch at 360p
If I decrease my frequency to 0 times per week, will I see optimal results?
The science is heavily debated but I would think so.
In fact so
I choose to believe so.
Guys I wanted to ask is lifting 25 lbs 2*right n left* dumbells 500 times(daily) wrong ? Will they not recover ?(my biceps)
I got huge by using this advice. Thanks.
It's actually your *triceps* that make up *most* of your arms' size! (I would use a triceps emoji, but there's only a bicep one...) 💪
This is why I watch the videos before I go to the gym now. Take that life.
Legends say that Jeff Cavaliere never wore a shirt
Part of a superior shirtless race going all the way back to King Leonidas.
I bet he got married wearing just a bow tie on his torso
Daniel Ess
Even better than Rich Piana's sleeveless tux.
Anytime he tries to put one on it gets shredded
ultra legends say that Jeff Cavaliere wear shirt
3:21 watch without volume
😂😂😂😂
Lmaaaooo
Lol, dude. True. Add dance music.
It's a voodoo hex 0_o. Or that's how you summon Jeff....
??
Question - should you do each of these exercises consecutively during the same workout session as a kind of bicep-circuit, or should you alternate between them (i.e. focusing on 1 at a time) each bicep workout?
If you’re working arms twice a week, then I would have a day for light weight and form using these techniques, and a day for heavy weights trying to bulk
I ducking love you man, all the time I've hurt myself you've always been there. And now Imma try and grow
I got a huge pump just by watching this video
i got a donut
Performance Fitness got a huge boner
Massive dong pump
I got a Blue pump
lmfao
*flahses massive guns*
"I'm not really sure, but I think I can help you"
Ahmad Hussain That was the joke.
Mantorok r/wooooosh
Ben Fillman 😂😂
It's insane to me how much and how useful info you share for free here i really appreciate it and thank you in the name of all of us
Thank you Jeff. I've noticed that we are always curling no matter what, you explain it very well.
In Soviet Russia, biceps grow you.
Russians curl those heavy ass vodka 2 litre bottles
In Nazi Germany, biceps kill you.
Hahahaha DEAD!!!!
This is too old man
@Guineapigs or how good the meme is
I am driving my car.
Jeff uploads a video.
I am a simple man, I pullover and watch 😀😀
Delancy Rose just watch while driving
No multitasking for men allowed!! 😂
Gamergirl Sexy lmaoooo simple at its finest I hit 90 while driving and saw only 3 mins of the video and died and came back to read the comments
Watching this as my local gym locks down because of covid once again.. Love life rn
"I think i can help you"
Proceeds to sell you steroids.
That moment when 5 million people go to the gym on Monday and do the same exact workout
Merrideth Hawk lol 😂
But it doesn't even have 1 million views on Wednesday 🤔
T7x oh boy🤦♂️
Merrideth Hawk Bobs!
lol nice one
Dude has baby heads for biceps.
Faster Fitness He obviously got a pump first.
Lol😄👍
Hugh Balls check out Sean Testa
That's...disturbing.
Carlos Calma Whoops, I thought he was saying his bicep heads are the size of an infant's.
The thumbnail looked like hulk after he use the infinite gauntlet 😂
In the thumbnail, his arms makes it look like he's been playing the Wii... Or with his Wii Wii 😂
Jeff just has THE best content of any fitness UA-camr.
Jake Hawes thanks Captain Obvious. 🧐
B1GBOI 03 ridiculous statement.
strap on 1inch rom rack pull destiny
'Take failure and extend it further and further' I was a master at that before this video.
When growing biceps, failure is not an option.
It's a requirement.
The thumbnail looks like me after I’m locked in room for 3 weeks straight
The dude body sculpts. Stand back and appreciate his expertise in gains for each muscle and best method for gains. Bright guy. Well educated. Not at BSU (bro science university). Nice work Jeff.
You :‘ through my perseverance that I was able to get decent sized arms’
Me: ‘bruh...your arms are bigger than my legs...’
bro u just made me realise that my legs are smaller than his arms lol
Omg 😂😂😂😂
I have decent size arms,
Arms: Look like mountains
0:20 "i think i can help you" proceed to show off biceps
This guy is the best. Straight to the point. Nothing fancy.
I can't believe i didn't have to pay for this. THANK YOU JEFF!
For everyone lacking a mind to muscle connection for your biceps, here are some tips:
-Do supernation and grip the dumbell at the very top.
-Squeeze your biceps basically all the time
-Have your wrists face forward so that you eliminate lots of assistance of the forearm.
As your hand over the dumbell (as opposed to under)?
I fund my biceps grow the best when I frequently change exercises, use strict form, and don't overtrain them Barbells curls with various width grips, dumbbell curls huually supinating my hands but sometimes doing Hamer curls. I do 5-6 sets and give myself 5 to 7 days rest before hitting them again, depending on my schedule and hoe sore my biceps get. When I do standing barbell curls, I lock my elbows against my sides to prevent swinging the weights, do a lot of seated incline curls, and cable curls, sometimes running the cables from near the flooring front of me, and sometimes running them from ear the floor several feet behind me with my arms reaching out back to get a biceps stretch similar yo seated incline curls, but with cables. I also do them on chest day so they aren't already tired when I hit them. When I keep my sets low, use good form, and wait several days until I hit them again seems to give me constant positive results.
i like how he doesn’t respond
You need to work biceps more than once a week to get big gains.
It has been 11 years with you
The best person to know 🤗
Jeff's biceps are freaking 7 months pregnant
LOL
Anant Mathur he’s a small guy low body fat average biceps great shape do you want to spend your life in a gym? No give it all you got for 20 minutes women bench press 1 back legs cardio that’s it
Anant Mathur true
2:13 "your biceps are an incredibly small muscle believe it or not", well with biceps like yours, it's hard to believe xD
That reminder about getting enough rest is so important