The Fastest Way to Big Biceps (WORKS EVERY TIME!)
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- Опубліковано 1 чер 2024
- If you want to build big biceps then you need to stop only focusing on doing curls. In this video, I’m going to show you how to build bigger biceps by turning your body into the resistance and performing a variation on the popular chin up exercise to turn up the heat on your arms and get those gains coming again.
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One of the absolute favorite exercises in the gym is the weighted chin up. I believe it is one of the best exercises for packing size on the biceps while additionally being one of the best and most challenging pulling exercises at your disposal. That said, there are a few things you can do to the standard chin up that will turn it into more of a biceps driven exercise than a lat driven one which will help you to see much faster gains on your biceps in the near future.
The first thing you want to focus on is your grip. Obviously, with this being a chin up and not a pull up you want to grab the bar with an underhand grip. That said, the most important thing you can do at this point is establish the proper width of the hands. Anatomically, we want to try and match the angle of the elbow and hands that is preferred when the arm is placed into full elbow flexion (like we would be at the top of a curl). This means that the hands are to be placed slightly outside the width of the elbows.
Since you cannot move your hands during the curl as you could if you were doing this with a pair of dumbbells, it is important that you establish this first before even doing a single rep. You will know if you are doing this right since you will feel a more intense contraction of the biceps when you get to the top of the chinup than you would if you didn’t set up the right grip first.
Next, you want to bend the wrist back slightly and be sure to grip the bar deep in the palm of your hands. This modification helps to take the forearms out of the exercise so that the biceps can do more of the work. The key is to keep the bar deep in your hands however so as not to overload the middle deep finger flexors, which can lead to medial elbow pain quickly if you forget to do this.
Now, as you lower and raise your body to the bar there are two things you want to be sure you do. The first is, you want to maintain an open angle of the elbow at the top. Too often, people confuse the cue to “get the chin over the bar” as something that you need to do while bringing your body close to the bar and your chin to the other side. This is incorrect. You only want to get your chin higher than the bar but you need to maintain distance away from it so as to keep tension on the biceps in that more closely approximated 90 to 120 angle of the elbow.
Second, in order to do this you will find that you will likely have to arc your body as you bring it up on each rep. This should mirror what that barbell does when you curl it up on a standard barbell curl. Obviously, the bar does not travel in a straight line up and down on every rep. Instead, it follows a definitive arcing pattern. You once again cannot move the pullup bar, but you can relatively move your body in relation to the bar to mimic the same mechanics at the joint and take advantage of the varied strength curves throughout the exercise.
This exercise will build your biceps faster than any other because it is progressively loading you in a way you are likely not used to at the moment. Though the lats do contribute to the performance of this exercise, you will be forced to handle fairly heavy loads since you will have to lift your own bodyweight. The percentage of work done by the biceps will often be higher than it would be if you were to try and apply the load through a standard barbell curl.
Give this a shot and if you are looking for a complete program that will help you to not only build big biceps but get a complete athletic body capable of performing at a moment’s notice, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.
For more videos on how to get bigger arms much faster as well as the best biceps peaks exercises, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/big-biceps-fast
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
fuck! lol
Lost again. Has anyone won yet?
Here 👍
ATHLEAN-X™ Jeff is the best ❤️
fake
They say if you look in a mirror and internally rotate your shoulder 3 times, Jeff Cavaliere will appear.
ROFL . . 😂😂😂
Mike Byrne nah bro Jeff Cavaliere Athleanx.com appears
Holy shit, gotta try this
hahahah. lmfao, thanks man
WWW
Please Jeff make a video reading the comments
It would be so funny
😂 there was a comment threat on the plank vid where everyone was talking about doing exercises Jeff hates like plsnks, chest flys, behind the neck pullups etc. it was hilarious
Timmy Turner what was the comment like, please i would like to know 😁
Yes, we need this! I want to see his reactions!
That would be nice
Nice Good I don’t think he has time for BS. He comes across as a serious guy who means business. You are confusing him with Jimmy Kimmel🤣
Jeff’s biceps are training the pull-up bar
Im the first comment in 1 year and you have 774 likes..
I am the second commentand you have 788 likes
I'm the third, and now he got 829
I’m the 4th comment and you have 872 likes
I’m 5th and you have 991 likes
I usually pause the videos after “what’s up guys?” And proceed to tell Jeff how I’m doing in the gym, and personally.
Press play.
Lucas1978 Wholesome af
*nothings how up hbu, good good*
Normal lifters: I bench 3 plates
Jeff: I chinup 3 plates
Its easier to chin up 3 plates than to bench 3 plates...
well technically he's benching 6 plates if you count it like that
@Daniel Coe thanks..didn't know
Jo No not really
Three plates ain't nothing.
Unless you're not talking about paper plates.
Jeff's biceps are the major distraction in this video
Alok Kumar I KNOW RIGHT
Exactly what I was thinking. 😂😆
its supposed to be the main focus
so its good if you are distracted by it
I just demotivates myself cause my biceps aren’t that big and they never will wtf
Lmao lmao!
Jeff is actually smuggling cantaloupes in his arms
That's the funniest shit i read on the internet today
Doesn’t look good tbh
Who is Jeff??
And I got grapes in mine.
@@user-rr8hi6nl4f well camera work makes big and taller people look small. I experience this a lot as well.
Who else worried that his biceps is gonna pop😂
AxMillca AX 🤣🤣🤣 I did
AxMillca AX yeah wtf
I always
i’m more worried ima pop cuz of how big they r 😅
AxMillca AX lol yea
At Jeff's wedding:
Preacher: "Jeff Cavaliere, AthleanX.com, do you take this woman to be your lawfully shredded wife?"
At Jeff's daughter's wedding:
Preacher: "Who gives this woman in marriage?"
Jeff: "Jeff Cavaliere, AthleanX.com"
In all seriousness, though, another great video! Will be using these tips. Thanks to your teaching, Jeff, I'm starting to see some real gains!! 💪🏼
Edit: Thanks for all the likes, guys! Most I've ever got.
LMFAO
@@kennethwood88 The joke reference went over your head bro....lol!
Hahahahah
Day 1: Left bicep
Day 2: Right bicep
Repeat
I prefer
Day 1: Right bicep
Day 2: Left bicep
Repeat
Jajajajajajaja xd
Curlean X talking nonsense again
Lol...teehehee!...😂
Hahaha
1:38 is that a baseball stuck in his arm?
With all of these jokes Jeff is turning into the new Chuck Norris
Or Chuck Norris was the old Jeff.
Chuck norris has small arms compared to Jeff
could be worse
I got so distracted by your biceps, I couldn't hear a thing. Now I gotta re-watch the entire video.
Same
allision burgers i am from Wadiya
@@Unknown-zi7wx that is a made up name, what is your real name
Creep
ahah that happens a lot!
Athlean X not only builds a body but also character.
How?
Well said
No doubt!
Yeah. Never thought I would see the comment I wanted to hear. Not enough people realize you come out of athlean x a far more full-fledged person all around, on top of building commitment to getting through the program.
I keep asking order of man to interview Jeff. That would be top podcast
Jeff uses extra heavy hair gel to maximize hypertrophy on his sternocleidomastoid
Omg 😱 💩💩💩
Is that even a fucking word 😂
Lol what is a sterocleidomastoid?
Holy crap it’s a word!
Deathling Kill Yeah it’s a neck muscle
Hey everybody, as a orthopaedic and sports medicine doctor I can just recommand everybody to follow Jeff's instructions, because that's always state-of-the-art. Keep on the good work, Jeff. Wonder when you will tell people what to do with prolapses in cervical spine instead of taking painkillers all the time and cracking their joints!
I wonder if Jeff has already started training his sons
AthleanBabyX
BabyleanX
Krish Bhalla 😂😂😂LMAO
watch his new channel BABY-X™
best diaper changing technique etc
Jeff be like "what's up son this is dad from athleanx.com"
Jeff helped me get over depression. I don't know how to give something back to you, but right now I just wanna say "thank you for everything!"
The best thing you can do to show your appreciation is to do the non-negotiable facepull
.
@@thegreatnoodle4815 Haha okay :P
Non negotiable!
I switched from regular curls to chin ups (I also do seated incline bicep curls with lighter weight) and there's been a serious difference in bicep growth
44 Chin-ups 3 months ago at 58 is my record to date.
Going for 60 by 60! (By Feb. 2021)
Jeff's videos have helped me train in various ways to help me train more effectively overall.
No joke! Jeff's the man!
that's awesome!
"Sure" what, Ken?
Absolutely the truth!
44 full chin-ups at my current age of 58.
Absolute truth.
My wife is my witness...and so is the Lord I represent. (And I'm a Pastor, for whatever that is worth to you)
And my goal is 60 chin-ups by the time I'm 60...I have until late February, 2021 to do it...
@Ken Able ...I'm doing CHIN-UPS (full range), not "Pull-Ups."
Palms in...not out.
@Ken Able...Totally true...and I am serious when I give Jeff credit.
His videos taught me how to train the lesser trained muscles that actually support the most common routines & muscle groups...and that actually helped me with my CHIN-UP goal.
TRUTH!
Woah Jeff my screen broke when you flexed your biceps 💪
@@KizaWittaker give this man a cookie! 🍪
Kiza D WhiteHorse Nah, it’s your Samsung that he borrowed.
@@jayreszy4398 r/whoosh
Ariz I got it. No need to be whooshing. Maybe I should r/whoosh you.
@@jayreszy4398 r/whoosh
I just purchased my program I'll b starting tomorrow ,I'm 37 195 lb 5'10
I'll post my results in about 3 months
Wish me luck guys ✌
Trusting Jeff's knowledge gave me the confidence to give it a try,I know I'm n good hands 🙌
commenting so i will be notified when you update with results
Keep us up to date!
37195 lb?
I started my program and I’m only a week in and I became so sore it feels like I’m crippled but I’m already seeing results. Wish you luck
Good luck
It's always good to come back to this channel to get sound advice, and new inspirations for my workouts.
When Jeff does chin-ups he’s curling the gym
We don't need anything free for being loyal to Jeff. He's one hell of a trainer and we'll stick with him always no matter what.🤙
He's the best on youtube. It's not even close
@@TimmyTurner421 There's no doubt about it.
If I catch him doing planks, I will unsubscribe
Jeff is a shit in Calisthenic lol
Just wanted to express some honest thanks for uploading these videos. Not only do they build muscle but they build motivation and discipline. Thanks for uploading 👍
Jeff keep making great content,just remember you are helping more than 100000 people,I have been here since almost the start and even then you were releasing great content!
I've watched dozens of your videos and I think this one was probably one of the most mind-blowing of them all so far. Literally so much knowledge packed here that I've never even considered!
As the legend goes, Jeff once tried to wear a shirt during his videos...
Then he flexed his biceps and it *_vaporized_* instantly 💥
He has flex-degrable apparel
LYFElyne - Habits, Productivity, Success his biceps look gross
I love the science you put into these workouts for maximum efficiency and effectiveness
Since watching your videos I’ve almost totally changed the way I work out. (Last 2-3 months) And I’ve made some visible gains as well as increased all weights on every exercise significantly! Thanks Jeff
Always appreciate the thought that you put into helping others to gain safely
I started watching this channel in January, now I feel so strong and I can see the gains. Thank you so much.
Sir thank you for the tip, you and your workout tips are best...
As I've just said on James' vid: you two are making my career switch based on "no bs" sooooo much more easier.
Thank you Jeff, keep it up, I've learned so much from you and hopefully I'll be able to show results on now future clients in upcoming years.
Best fitness channel on UA-cam. Jeff is really helpful.
Scam phone caller, calls Jeff.
Jeff: What’s Up Guys, Jeff Cavalier with Athleanx.com
Scam Caller: gives Jeff his credit card information.
😂😂😂
More people need to see this
I was just about to turn off my phone but then Jeff uploads...
The Guy You See Everywhere, I haven’t heard of anyone turning off their phone in many years. I dream of throwing my iPhone in a lake and buying a flip phone to be free of this smart-enslavement, but I pretty much have to have it for my job :(
The Guy You See Everywhere the real question is, why would you ever be turning off your phone lol
@@CeeWorld69 I turn off my phone every night before bed.
@@jordanslater-cuthbertson4183 I just put it on Don't Disturb mode as I use it for my alarms.
Im a big fan of yours Jeff. Ive built 17" biceps in my first year of working out. Im 36 by the way. Ive also built up to 200 lbs on the dumbbell chest press after having surgery on both rotator cuffs. Thanks for everything.
Best fitness Chanel around. Always reveals details that produce significant improvements in the long run.
Thank you!!!
I love your tips for alternative exercises! I've always struggled to get size and definition in my biceps! Whereas my triceps I've had better success!! I'm looking for to incorporating this into my routine. Thanks for all your videos and expertise!!
Jeff's biceps need to have their own UA-cam channel.
🤣
trying to muscle in on the action
Thank you Jeff for a great channel. You are my role model and a great source of inspiration.
Hi mister athlean x,one day I was scrolling through UA-cam and I found your channel. Your channel has inspired me to get back in shape and improve my workout sessions.
Love the videos man always come up with something that helps... Keep them coming
You're taking advice from yet another fake natty... yall young/newbies are so dumb it's not even funny
I want someone who look at me the same way I look at Jeff's biceps
Lmao
I need those freaking biceps
Jeff, I’ve been using this arm angle the past few months just because it felt better, I felt the biceps activate more, it’s cool to finally see why that is!
great mini-course in body mechanics/functional movement Jeff!!
Thank you for the tip. Chin-ups are always a must imo. + Combo with a farmers walk at the end of the work out - some nice burn in the hand muscles!
jokes on u jeff... cant even do a chin up.
Train on a assisted pull up machine or use bands to work your way up 👍 goodluck on your first chin up
plz watch my transformation here ua-cam.com/video/saxIyKdYOvk/v-deo.html
Muhammad Furqan Ilyas no thanks
@@Rodrigo-ge5wy welcome
Lmbo!!!!!
I'm 260 man and I'm pushing 60 and I can't do one right now either...
But I can curl damn near 140
Thanks Jeff for all the videos and explanations!
Can't wait to try this out.
Thanks!
Sometimes you can just TELL that a new exersize will be harder. That shit gets me fired up.
Cant wait to do it this week
Just tried it on my doorframe bar, they're fucking hard, did like 1/3 my normal reps. My biceps are cramping like mad though.
Jeff please do a push pull legs example routine that in your opinion would be a smart way to aproach gaining muscle and strength .keep up the gr8 content
Awesome. Stoked to try! Thanks man!
Your videos are changing my body and my workouts. Awesome
The perfect bodyweight leg workout pleaseeee
Walking to the gym to do squats
Sprints, hill sprints, body weight lunges, frog jumps, box jumps all for 30 min. Your legs will burn.
Calf raises are awesome
@@pbkimblee1858 It's not like single calf raises are that much better than double; technique and mind-muscle connection are important.
Lizzard crawls
Jeff has the best biceps by far, and expert advice....
Great vid Jeff. Gonna try these today.
Such great information on every video!!
Trained my arms last night can't wait for next arm day.
I got a pump just from clicking
great work out tips thanks Jeff.
Thanks Jeff I started lifting 2 months ago I’m sixteen and I can already bench 180 but doing what you do is helping me so much with weight loss and muscle growth 💪🏻let’s go man love you Chanel
Jeff's also a fortune teller who always uploads a video on the exact same body part that I'm going to train the next day.
MrY4j dude that was me today also lol
Jeff you're a godsend man, I feel like I'm cheating on my wife when I click on other fitness videos
Jeff keeps on bringing on that knowledge
Excellent explanation of how and why this works so well. Jeff is unusually articulate. A great teacher. I'll add this to my routine, for sure.
I clicked on the video only because Jeff was wearing a shirt
But...No
The shirt is photoshopped and a clickbait
Lmfaoo
This is actually how I've always done chin-ups, just based on how I felt it most in the biceps. Good to know my instincts were right on this one.
I have to use an assisted dip/pullup machine to do these, but it was a crazy good pump last arm day. Jeff's tips are helping me fill in weak spots and make much better gains. Thanks Jeff!
Hi Jeff, I really love your work, you are my primary motivator for going to the gym! Please do "the perfect leg workout" including legs and glutes!
Me: Sees Jeff uploaded a bicep video
*Instantly Clicks*
Sir I applied your exercise and now I am getting very good result thank you sir
Dat • LOL
Thanks a lot Jeff!! I love watching your videos and I’m learning more and more about how muscles work and how to build them better through science
Of all the people that I followed on muscle development, you are literally the best at explaining process and accomplishment. Great job I love your work. God bless you
This is biomechanics 101 common sense. But something we forget about . Thanks for the reminder I haven’t done these in years.
And thanks for all you teach I’m learning a ton.
This is very interesting as usual. Thanks!!!
Great Video, going to try this tomorrow.
Well, Jeff's biceps speak for themselves! 💪😎
No views, 38 comments and 195 likes.
Jeff cavalier fans are crazy..
Dude views get stuck on the server whenever there is sudden view rise on you tube
Btw the fans crazy af 😂
Lol
UA-cam messes with the view count and likes just like Reddit.
Yep! All seven million of us!
hilarious and original
I'm amazed how many exercises you've gone through and given the knowledge to us. This is amazing and good content! + Yo ualways explain it simply and the function behind it. Good work!
Jeff you are a saint.. The amount of help you give is just amazing.. Thank you from the deep of our hearts.. Us the people who benefit from your videos and i'm sure we are alot of people so alot of thanks
Jeff’s biceps are so big that whenever I watch one of his videos my phone becomes 50 pounds heavier
Jeff's biceps are bigger than my future
Nice videos with some clear explanations keep up the good work as usual
This actually worked for me in the past. Thanks for the reminder.
I do chin ups and Barbell curl, over ez bar curl, Barbell allows full suprination all the way through the lift.
But 8m always amazed by Jeff's biceps, like two boulders.
Athlean-X on the trending page? UA-cam gains 💪🏻
Amazing! Definitely implementing this!
As always your videos are informative and helpful. Do great work! Really liked the tips in this one as well in a pushup video. Helped reduce some pain in my elbows. Keep doin awesome stuff
He trending cuz everyone wants to build muscle for summer 😂😂😂
Corona Virus break
no summer this year boii
@SuperTanner we can get more gainzzzzz for the next summmerrrr
⚡Got it!⚡
Grip It & Rip It
Like self-love
Loved the video Jeff you are the best
Hi Jeff! What I'm gonna say here is not about this video. I've been watching your videos for over a year and have learned a lot from you. I can't express how much I appreciate you and what you've delivered in your videos. Also I watched your old videos, the ones that were posted over 5, 6, 7 years ago. Honestly speaking, they are crappy, at least when comparing to the recent ones. But when I was watching them, I felt something deeper than your words. It's the things that are coming out from your heart, your eyes, and your body language. I felt your energy, your transformation, not just on the outside. You are a world-changer. You change the world in your own way. Thank you deeply and sincerely.
3:26 Jeff is thinking "Damn those are HUUGGEEE!!!" 😂
Joshuan271 😂
@recall too much information.
Eat + train + sleep × Time = Results
NO SECRETS
I didn't know I needed a math class to get gains
(Eat + Train + Sleep) x Time = Results
remember bedmas
B - Brackets
E - Exponents
D - Division
M - Multiplication
A - Addition
S - Subtraction
edgy That device is stupid. Multiplication and division get equal priority in that one does not necessarily come before the other, and it depends on how it’s written. Same goes for addition and subtraction.
+ tren
@@Kleo3392 yeah thats the point
I started working chinups for first time recently, and this is golden. Makes so much sense. Going to implement tonight.
I definitely need some help with getting my biceps to grow. Thanks for the video! I'm gonna start adding a couple of sets of these to my arm workouts.