Want to build "bigger arms" in just 22 days? I put together a full workout for you to do that I GUARANTEE will get you results - ua-cam.com/video/6QgR6Tjle7g/v-deo.html
Dude. You are neither bragging nor exaggerating. You simply state fact. This is the perfect bicep workout. I am typing this with my nose. Hoping to regain the use of my arms sometime in the near future.
1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure 2A 7:41 Weighted chins / 2B Chin curls - 3 sets to failure 3 8:52 Banded chin curls - 3 sets to failure 4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique) - 2 sets to failure 5 11:13 DB curl trifecta 2 sets of 8 on each arm for each exercise - Cross supination (Emphasizes the long head of the biceps) - Cross pronation (Emphasizes the brachialis ) - No Money curls (Emphasizes the short head of the biceps) 13:04 Full Perfect Biceps Workout routine
So true, I always thought if I wanted to see in depth workouts I would have to dish out a lot of money but Jeff does all that for free and in bite sized videos
He is giving away so much information, but this just makes me want even more by buying his product. Haven't had the chance to buy any of them, but I am going to one day.
1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure 2A 7:41 Weighted chins / 2B Chin curls - 3 sets to failure 3 8:52 Banded chin curls - 3 sets to failure 4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique) - 2 sets to failure 5 11:13 DB curl trifecta 2 sets of 8 on each arm for each exercise - Cross supination (Emphasizes the long head of the biceps) - Cross pronation (Emphasizes the brachialis ) - No Money curls (Emphasizes the short head of the biceps) 13:04 Full Perfect Biceps Workout routine
This is one of his best videos honestly. The quality of new knowledge being provided. Still watching this after 5 years. I can't say I've been super consistent. I've been on and off. But EVERY time I try these for a few months, I see quick results. I hope I can be more consistent in the future and keep the results coming!
Jeff is the real deal. Been working out for years seeing minimal growth. Subscribed to this channel about 2 months ago and I’m loving the Progress, I see more definition than I have ever had. Salute to you Jeff!
How can someone even dislike Jeff's videos is beyond me. I mean you got one of the, if not THE most qualified fitness coach on Earth showering upon you priceless wisdom for no cost and you gotta click on thumbs down?!.
MrY4j Well keep in mind he calls out conventional fitness methods all the time, and 95% of people don't like hearing the truth. For example, his video about weight belts he claimed they aren't exactly necessary, I'm sure that pissed off a lot of powerlifters.
You are the best fitness educator. I am a medical student and your exercises based on anatomy totally makes perfect sense. I have been binge watching your perfect workout series for the last two hours.
I've been struggling to hit the long head of the biceps for some time, but after trying exercises in this video I could instantly feel the weight in the long head of the muscle! Excellent video! Many thanks
Quarantine times sadly, so no gym, but I take antibacterial wipes to my local exercise park with my son, place is always empty. Chin ups Dips and allot more can be done there, and it doesn't take long to work those muscles enough, before walking 2mins home to continue. So now that's been included in our routine.
Try doing a squat variation followed by a deadlift variation and then step ups or lunges as a finisher(Unilateral work helps expose and prevent right and left leg imbalances).You could even do glute thrusts if it's a weakness although some lifters will say you look silly. If you do work up to heavy sets and follow up with mid to high rep back off sets for added volume, you'll be fried... Btw, I say stay the hell away from leg extensions because based on experience, they are rough on knees and I had nagging pains until I ceased said exercise. If you pick a good starting point you could try static holds for seconds to minutes at a time. I'm will bet Jeff Caveliere could tell you better advice because I'm not an expert but I know what's worked for me. Btw, I'd also suggest you do this on an upper and lower body split depending on strength levels because it's tiring on it's own. #MetalAndIron #ItIsMindset #DontWaitOnLegTrainingVideoToDecideYouWillMakeLegGainz #YouGotThis #TheUnsolicitedAdviceSquadCheckingIn #NotSoTypicalNonDoucheyGymDoucheBagBeingHelpful #LastTwoHashtagsAreJokes #GrowlingAndScreaminingThroughMySets #ChuckoKaBlaBlaWhateverTheHellThatMeans
I came across your series of workouts because I was looking to change up my routine. So far I have tried the chest, triceps, back, and biceps. They have all been great workouts. I usually do a body part a day to go along with my cardio or core routine. To all the people who gave a thumbs down, please feel free to post your workouts to share with the rest of us. I would be interested in seeing how many views it would receive.
Objectively speaking,one body part a day is the worst training routine,very harsh on the focused muscle and doesn't exploit the maximum protein synthesis process. I'd suggest you look into a push/pull or full body 3-5x a week depending on your level. The reasons these 2 options work better is because you won't need to do as much volume per session and this will allow you to train more often the same muscle group which means the process of breaking down the muscle and rebuilding it will occurr more often which leads to basically more progress in size and strenght
OMG. I have been trying for 6-8 months to get to a 50lbs curl just once. I just started the perfect workout series and in under a month I just hit it today. I am beyond blown away that I got there so quick after trying so long. Obviously, I've not been pushing hard enough in the past. This one definitely pushes the muscles to force growth. Wooooo hooooo
I love it when you use the markers. This truly lets us know exactly which muscles we are training with each exercise. I m 62 years old...I used to lift in a gym back about 20 years ago. I was a power lineman who climbed poles all day long for many years, altogether 40 matter of fact. I retired 4 years ago and got out of shape and over weight really fast. Last year I had a herniated disk at C7 that affected all use of my right arm. I had no strength whatsoever in my entire right arm and the nerve pain and tingling in my right hand especially my pinky to my middle finger drove me crazy. They would jump and move uncontrollably. Surgery found a broken piece of my disk that had wedged beneath my C8 nerve and my C7 vertebrae. Once removed the pain was gone but this went on for more than 4 months and my right arm had atrophy really bad. I only have Dumbbells and I started working out with 10 lb dumbbells which sounds like nothing but to me it was using 50s. Currently I have a flat bench that will go up to the incline position too. I only have dumbbells to work out with plus I bought a curling bar and 50 lbs of plate weights. I have 10s, 15s, 20s, 25s, 30s, 35s, and yesterday bought a pair of 40 pound Dumbbells. I love your dumbbell workout videos. I’ve been working out again now for about 8 weeks and using your videos have regained a lot of my strength back in my right arm and shoulder, still lagging a little bit behind my left arm strength. I have progressed from the 10s to the 40s in some exercises. Again thank you so much for your training videos. Any advice for me would be very appreciated. My Doctor put me on a Keto diet in March and I have lost 70 lbs since March. I went from size 40 waist to size 32...I’m eating right now I just need to exercise right to get back into shape. I wish I had a dip bar or a lat pull down machine but I don’t have the space for anything other than what I currently have right now to work with. Any ideas on what I could do? Again thanks so much for your videos...they are awesome You sir are one in great shape man, and your knowledge of the body is incredible Thanks Mike
Way to go Mike, good work! Struggling with my shoulder and am working from being skinny fat, so lifting very light compared with many others in the gym. You've made me want to persevere.
I always take it pathetically easy, super lightweights, and don't always do all the reps, just kinda to get a feel for it. Typically I'm able to get through it.
Brother, if you really want to push yourself; try his NXT programs. I just finished up the first 4 week phase. A few of those workouts were quite humbling.
I've come to this video and many of Jeff's over the years and I finally get it. Training a muscle group in terms of it's range of Function (1,2,3), range of intensity(Beginning, middle, end) and range of muscle groups (Short head, long head, brachialis). Sorted for life, thanks Jeff!
Thank you for these videos. As a busy older guy I needed to get the most out of my limited time I have for the gym. Im a 42y old truck driver and 3 months ago I was 250lbs. I started hitting the gym and doing body weight work in my truck. Im now 212lbs and dropping weight and gaining muscle everyday!
me: *follows the perfect biceps workot jeff posted n already do it on the regular* jeff: *posts another perfect biceps workout* me: *confused screaming*
JH, until you build up to weighted chin ups, do as many regular chin ups you can do then as your drop set do a static hang at or just above 90 deg. Hold it as long as you can. Then assist yourself up and finish up performing negative reps. You'll get to weighted chin ups in no time. This is in one of Jeff's many bicep videos.
People are intimidated by chin ups because they don't know how to start if they can't do any or many. If you can do one or two start there as many times as you can. If you can't do any start with negatives. You will increase reps very quickly. I'm to the point I can full rep 8 to 10 with 45 pounds hanging with a shoulder width grip or so. The wider the grip the less weight. Also I used to rep 25 to 30 unweighted in one set but now that I'm 40 I get about 20 max
Did band db curlys the band snapped and popped me in the eye, left gym third eye blind playing in the background they laughed at me and this video playing and they saw it. Thanks pal
Really outstanding! Just prior to watching this video, I watched a video of your competitor who claimed that his technique to build biceps was the ultimate workout. Your competitor’s video was not even close to what you presented. I really could have used your help 50 years ago.
Jay Luciano You may want to think about chest/triceps and doing your biceps with the back instead, even though pumping chest and biceps together feel amazingly awesome
I like to switch things up but I find myself forgetting what I've studied over the weekend, falling into somewhat of the same routine of a workout, this is definitely over the top of bicep workout! This I will work into my routine Great video.
I used to watch him when I was in high school and I would fast forward to the workout part cuz him talking bored me to death but years later now that I actually listen his so knowledgeable
This "PERFECT workout" series is awesome! That being said,I can't see how following programs like this (with so many exercices and sets) is compatible with the "you only need to train 4-5 times a week,45' at a time" mentality...
Absolutely LOOOOVE the way Jeff breaks it down to my level where I can actually comprehend wtf he's saying, seriously we not all pro's here or athletes, not everyone understands athletic language, lol that's why I love this guy, not many think of that... He's amazing on many levels 💯
Just did this work out today. And I gotta say my arms are completely dead. I love how he breaks down the science of the muscles and how they really work to give the best results
Want to build "bigger arms" in just 22 days? I put together a full workout for you to do that I GUARANTEE will get you results - ua-cam.com/video/6QgR6Tjle7g/v-deo.html
ooo[oooo9ooo[oo9o9o9o9o
9o9o9o9
9o9
9oooo9
9o9
Dude. You are neither bragging nor exaggerating. You simply state fact. This is the perfect bicep workout. I am typing this with my nose. Hoping to regain the use of my arms sometime in the near future.
Hahaha! Comment of the week. 😄
😂😂😂
👏👏👏👏
LMAO 😂😂😂😂😂
juicetin # no one hates him he’s a god amongst men
Jeff is the only guy I know of that can color on himself and look like a genius
Bcuz he is a genius 👌
HaHa.. he is a genius ...lol
Gold... Simply gold!!!
So true
Lmao
Once Jeff collects all six infinity markers, he will be unstoppable
Yuqiao Chen just spit my water out reading this 😂
He will be able to make Jesse big by just snapping his fingers!
Hahahah
He will bring Raymond to life
hahahahaha
When Jeff finishes a set, the weights take a break
ahhaahahahaah
Debu fuuuuuuuck 🤔👌🏻😂
Copy:(
Debu lmaooooo
Lmao XD
Jeff named his two son’s push and pull
Thanks now I have cancer.
Jeff’s biceps are his two sons
@@SamK-th1qr good eye
is masturbation effect in muscles building please reply me i,m confused teenager:(
@MrOnionCock yes, because we definitely weren't joking
Jeff just hopes someone asks him for directions on the street so he can rip off his shirt and draw them out
Goes to art class and rips his shirt off to paint Mona Lisa on his chest
I’m dead asf 😂
1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure
2A 7:41 Weighted chins / 2B Chin curls
- 3 sets to failure
3 8:52 Banded chin curls - 3 sets to failure
4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique)
- 2 sets to failure
5 11:13 DB curl trifecta 2 sets of 8 on each arm for each exercise
- Cross supination (Emphasizes the long head of the biceps)
- Cross pronation (Emphasizes the brachialis )
- No Money curls (Emphasizes the short head of the biceps)
13:04 Full Perfect Biceps Workout routine
Cornelius Tinco are you suppose to chose a routine of the 5 exercise for the day or do them all in a day?
@@lordxpopeye8914 all of em
Thx
K
Cornelius Tinco lol
Cheatsheet
6:39 cheat curl
7:02 drag curl
7:45 weighted chin up
8:28 peak contraction
9:27 band and Dumbbell curl
10:39 Incline curl
11:49 crossbody
Thank god u did this 😂
Thank u daddy
Thanks man
@@royster_lll9412 u gay ***
13:06 sets and reps
I'm loving this series! I feel so fortunate to get all this stuff for free.
So true, I always thought if I wanted to see in depth workouts I would have to dish out a lot of money but Jeff does all that for free and in bite sized videos
That's true bro that's why i love buying his programs, it's great support that this man deserves!
He is giving away so much information, but this just makes me want even more by buying his product. Haven't had the chance to buy any of them, but I am going to one day.
Corbin1008 how did you find his products?
@@Carnictis athleanx.com duh
Jeff meets a T-Rex...Hey buddy we gotta do something about those arms.
David Simmons 🤣🤣🤣🤣🤣
Lol
*T-Rex tries to eat Jeff
*Jeff outruns T-Rex
🦖: What?...How?
Jeff: Unilateral leg training.
@@jim7666 lol
Jeff meets a T-Rex... "whats up Rex? Jeff Cavaliere Athlean-x.com"
Imagine being his wife when he comes home covered with markers
"hold on let me just lick it all off you."
@@ahmadjamalmughal47 that’s so much better than the original comment 😭😭
Jeff walks into the gym*
Gym equipment : Ah shit, here we go again!
I acctully Started to belive that jeff acctully sleeps in the gym
The equipment gets sore the next day.
Hahaha
Imagine you're just doing flys or whatever and then some guy with biceps the size of average thighs comes in and starts drawing on himself tho
Every time I read the comments I literally can't stop laughing best fan base and channel hands down
You’d enjoy Chael Sonnen’s UA-cam channel.
Niko Omilana has the best fan base
5:45 Jeff out here showing us his dance moves
Funniest comment
🤣
That tiktok dance🤣
It's like he's doing the thriller dance... but wrong... 🤣
Teachers: "Stop drawing on yourselves!"
Athlean-X: "Okay so we're breaking out the muscle markers again" 😂
Jeff is so ripped that you dont even need the muscle markers to make out the different heads of the biceps 😂
Yes Bro..
even if your resolution is 144p
Jeff doesn’t work out with weights... weights work out with Jeff
True
When Jeff works out, the weights gain muscle
Wait, he isnt in Soviet Russia
Omg XD
LMAOOOOO
who watched this and forgot what to do when they got the gym?
Taking notes 👍
ALWAYS!
i dont forget, but i realize really fast that im not gonna be able to do the whole thing
I'm literally sitting here watching the last part in the gym!
LOL!!!
1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure
2A 7:41 Weighted chins / 2B Chin curls
- 3 sets to failure
3 8:52 Banded chin curls - 3 sets to failure
4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique)
- 2 sets to failure
5 11:13 DB curl trifecta 2 sets of 8 on each arm for each exercise
- Cross supination (Emphasizes the long head of the biceps)
- Cross pronation (Emphasizes the brachialis )
- No Money curls (Emphasizes the short head of the biceps)
13:04 Full Perfect Biceps Workout routine
great information broda..
Man idk wtf you just wrote smh lol
@@r011ing_thunder6 it was just a copy paste... to keep track
2 sets for braci seems low, unless you do it every other day
are those guns registered??
Scuo 😂😂😂
unlicensed AF ;P
Scuo, nope, this is Texas. Beto can come and take it 😤
asdf asdf from Russia?
👏
if Jeff was a superhero his name would be THE SUPINATOR
FacePool
His finishing move would be the INTERNAL ROTATION
Bood Hernandez he has healing ablitlies when he externally rotates
Jeff already is a superhero.
Iron man
Everytime he says "and we know that..."
Me: We do?
HA HA HA HA HA
hahahahaha so funny you that poor cant even afford emoji's? hahaha 😂🤣, I'll give one for free for you here :).
Ha ha ha this is a good joke, keep it up.
@@totalatitosh5836 No, it's just a dead giveaway of immaturity to use them.
@@VndNvwYvvSvv that's just a false statement
is that biceps legal?
Dimitrije Nedic yes, it falls under the second amendment
@@u.s.borderpatrol3820 This is a good comment
@@u.s.borderpatrol3820 that's funny you've got a quick wit
Except in Massachusetts where everything is illegal
JC-47 and F-2000 Cavileres aren't guns to mess around with. This country is falling apart too man.
I wish my forearm was big enough to graph on.
Arena Rat stfu rat
Arena Rat you’re stupid if you think he’s on steroids
Arena Rat
Muscles = Steroids yes
Arena Rat 👍
I broke my pretzel stick of an arm with just 1 stroke of the marker.
This is one of his best videos honestly. The quality of new knowledge being provided. Still watching this after 5 years. I can't say I've been super consistent. I've been on and off. But EVERY time I try these for a few months, I see quick results. I hope I can be more consistent in the future and keep the results coming!
I reckon Jeff sleeps under a bed just so he can Bed Press whenever he gets up...
Why has this gotten so little likes
P' Jelly O ikr, this is hilarious, and probably true.
WHAHAHAHAAAA
howard baxter no it’s not though
I'm sure he sleeps well cuz that's where you grow in your bed it's when protein synthesis occur more frequently
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
giveaway.athleanx.com/how-to-win.html
ok
Athlean X is better then giru mann. nice information (love frome India)
put legend in Portuguese BR, in the next videos, please...
I'm not a fan of the background music to be honest. But the actual content is as great as ever.
Truelly man, amazing, honestly wish i can meet you, intelligence at its finest !!
I have to admit, this is the best workout I have ever done for the biceps. In the end I couldn't raise my hand to drink a glass of water.
That’s not good
don't over work your muscle
Lol dude Don't injured your self
You might die of dehydration
@@alphavlogs8802 get a clue
Just in time for my bicep day every day of the week
King Bubby u can’t do ur biceps everyday
Aryan Chugh it’s sarcasm chief
@@aryanchugh5931 I'm on an outer head inner head split
King Bubby overtraining
Aryan Chugh wooosh
The only reason the moon stays in orbit around the Earth is because of the gravitational pull of Jeffs biceps
Lmao
😂😂
You are damn right
BUST!😂😂😂
so you're saying he's fat
Jeff is the real deal. Been working out for years seeing minimal growth. Subscribed to this channel about 2 months ago and I’m loving the Progress, I see more definition than I have ever had. Salute to you Jeff!
How can someone even dislike Jeff's videos is beyond me. I mean you got one of the, if not THE most qualified fitness coach on Earth showering upon you priceless wisdom for no cost and you gotta click on thumbs down?!.
MrY4j Well keep in mind he calls out conventional fitness methods all the time, and 95% of people don't like hearing the truth. For example, his video about weight belts he claimed they aren't exactly necessary, I'm sure that pissed off a lot of powerlifters.
I think it's hater-know-it-alls who think they know better than Jeff. But if they stood next to Jeff, you'd ask them if they ever worked out.
Probably lame no name UA-cam channels. Lol Poor poor dummies...
😂😂😂. My point exactly. Couldn’t have said it better!!!
MrY4j it’s all the other fitness youtubers
I wonder if Jeff has a weighted phone case...
Heath B I bet you he gorilla glued his phone to a 45 pound plate
@@matthewdamoco2213 45? more like 1000. he does deadlifts while using his phone.
He has 2 weighted phones, one in each pocket to avoid muscle imbalance
FACT: never. He values the recovery more than anyone
UltimateDespair Jeff 100% has weighted condoms
You are the best fitness educator.
I am a medical student and your exercises based on anatomy totally makes perfect sense.
I have been binge watching your perfect workout series for the last two hours.
I had to pause the video to give the Dumbells a break
I have read this joke at least 15 times on this video
I don't get it
Tomorrow is Chest day
Jeff posted biceps video
Uummm tmrw is biceps day baby..
But he also posted a chest video a bit ago...
Tomorrow is chest, Abs and biceps day.
robin son You still do brosplits? Jesus lol
Your biceps don't need an entire day lol. Fix ya splits.
Like a week ago lol
I've been struggling to hit the long head of the biceps for some time, but after trying exercises in this video I could instantly feel the weight in the long head of the muscle! Excellent video! Many thanks
Same here! I also added drag curls with elbows back and Im not kidding - the long head got totally fatigued!
The comment section is golden
Smear some butter on his sixpack
Harvard lecturers should use Jeff's physique to teach their students anatomy.
@@Sunscreen723 Because Jeff is too good for anyone else.
Everyone would nut
"Pulls out muscle makers" 😆😆😆😆
So true, bro
Fr
Best trainer on the web, no doubt about it.
The drag curl is such a game changer, biceps burning in area's i didn't even know
so true man, others think that i am doing a stupid move in the gym but damn the drag burns more than their eyes for me.
Only Jeff can beat Thanos.
Cuz Thanos doesn't train like an athlete.
Infinity Gauntlet vs Muscle markers
Jeff would merc John Wick
AgentAfro you mean infinity stones vs muscle markers
Rico muscle markers are the true infinity stones.
Jeff’s short head is bigger than both my heads combined 😭
Ayo
Jeff trust me we can see your biceps you don’t need to highlight them.
Nicos Eftychiou need to see the individual muscles tho
They are like balloons
Nicos Eftychiou hahahahaha
@@marx9868 bro you can even see the inner and outer head of the biceps 😂
he highlights them so now are visible from the moon :))
Quarantine times sadly, so no gym, but I take antibacterial wipes to my local exercise park with my son, place is always empty.
Chin ups Dips and allot more can be done there, and it doesn't take long to work those muscles enough, before walking 2mins home to continue.
So now that's been included in our routine.
You realise coronavirus is not bacteria right? Clue is in the name.
Jeff please PLEASE make "perfect LEGS workout" !!
He already did. Squats, dead lifts, dumbbell lunges, single leg hack squats.
Try doing a squat variation followed by a deadlift variation and then step ups or lunges as a finisher(Unilateral work helps expose and prevent right and left leg imbalances).You could even do glute thrusts if it's a weakness although some lifters will say you look silly. If you do work up to heavy sets and follow up with mid to high rep back off sets for added volume, you'll be fried... Btw, I say stay the hell away from leg extensions because based on experience, they are rough on knees and I had nagging pains until I ceased said exercise. If you pick a good starting point you could try static holds for seconds to minutes at a time. I'm will bet Jeff Caveliere could tell you better advice because I'm not an expert but I know what's worked for me. Btw, I'd also suggest you do this on an upper and lower body split depending on strength levels because it's tiring on it's own. #MetalAndIron #ItIsMindset #DontWaitOnLegTrainingVideoToDecideYouWillMakeLegGainz #YouGotThis #TheUnsolicitedAdviceSquadCheckingIn #NotSoTypicalNonDoucheyGymDoucheBagBeingHelpful #LastTwoHashtagsAreJokes
#GrowlingAndScreaminingThroughMySets
#ChuckoKaBlaBlaWhateverTheHellThatMeans
The best leg workout is a chest workout
Raiyan Rahman Bahahaha!
He probably got small legs hahaha
Jeff out here releasing the second bible piece by piece.
Bitch don't say that, there are some Christian people in here.
EGOR You’re a dumb ass, Christians respect the Bible of Iron
For Real.
I’m beyond amazing how he literally has a whole workout program for us all trying to get into shape, we really appreciate it.
I came across your series of workouts because I was looking to change up my routine. So far I have tried the chest, triceps, back, and biceps. They have all been great workouts. I usually do a body part a day to go along with my cardio or core routine. To all the people who gave a thumbs down, please feel free to post your workouts to share with the rest of us. I would be interested in seeing how many views it would receive.
Objectively speaking,one body part a day is the worst training routine,very harsh on the focused muscle and doesn't exploit the maximum protein synthesis process. I'd suggest you look into a push/pull or full body 3-5x a week depending on your level. The reasons these 2 options work better is because you won't need to do as much volume per session and this will allow you to train more often the same muscle group which means the process of breaking down the muscle and rebuilding it will occurr more often which leads to basically more progress in size and strenght
BEST FITNESS CHANNEL
Couldn't be more accurate
OMG. I have been trying for 6-8 months to get to a 50lbs curl just once. I just started the perfect workout series and in under a month I just hit it today. I am beyond blown away that I got there so quick after trying so long. Obviously, I've not been pushing hard enough in the past. This one definitely pushes the muscles to force growth. Wooooo hooooo
I love it when you use the markers. This truly lets us know exactly which muscles we are training with each exercise.
I m 62 years old...I used to lift in a gym back about 20 years ago. I was a power lineman who climbed poles all day long for many years, altogether 40 matter of fact. I retired 4 years ago and got out of shape and over weight really fast.
Last year I had a herniated disk at C7 that affected all use of my right arm. I had no strength whatsoever in my entire right arm and the nerve pain and tingling in my right hand especially my pinky to my middle finger drove me crazy. They would jump and move uncontrollably. Surgery found a broken piece of my disk that had wedged beneath my C8 nerve and my C7 vertebrae. Once removed the pain was gone but this went on for more than 4 months and my right arm had atrophy really bad.
I only have Dumbbells and I started working out with 10 lb dumbbells which sounds like nothing but to me it was using 50s.
Currently I have a flat bench that will go up to the incline position too.
I only have dumbbells to work out with plus I bought a curling bar and 50 lbs of plate weights. I have 10s, 15s, 20s, 25s, 30s, 35s, and yesterday bought a pair of 40 pound Dumbbells.
I love your dumbbell workout videos. I’ve been working out again now for about 8 weeks and using your videos have regained a lot of my strength back in my right arm and shoulder, still lagging a little bit behind my left arm strength. I have progressed from the 10s to the 40s in some exercises.
Again thank you so much for your training videos. Any advice for me would be very appreciated. My Doctor put me on a Keto diet in March and I have lost 70 lbs since March. I went from size 40 waist to size 32...I’m eating right now I just need to exercise right to get back into shape.
I wish I had a dip bar or a lat pull down machine but I don’t have the space for anything other than what I currently have right now to work with.
Any ideas on what I could do?
Again thanks so much for your videos...they are awesome
You sir are one in great shape man, and your knowledge of the body is incredible
Thanks
Mike
Way to go Mike, good work! Struggling with my shoulder and am working from being skinny fat, so lifting very light compared with many others in the gym. You've made me want to persevere.
Jeff's biceps: what do you want from us? When is it enough Jeffery??
Anyone else try these perfect workouts but die half way through 😭😂😂
yeah, i kinda only aim for half..
I always take it pathetically easy, super lightweights, and don't always do all the reps, just kinda to get a feel for it. Typically I'm able to get through it.
Brother, if you really want to push yourself; try his NXT programs. I just finished up the first 4 week phase. A few of those workouts were quite humbling.
Just cut each set in half... the point is to at least get all of them done
I feel you on a spiritual level my friend
Man I just want to say thank you for all your videos. They have helped me so much with my weight loss and over all muscle mass.
Thats a very vascular whiteboard!
Sudais Faisal 😂🙌
The gun show! Jeff can you do the perfect leg workout next?
Agree that would be awesome, I got chicken legs but nice biceps😂 not good on the football field lol, perfect Ieg video would be awesome
Yes please! This level of detail to legs would be fantastic. Keep it up Jeff!
I've come to this video and many of Jeff's over the years and I finally get it. Training a muscle group in terms of it's range of Function (1,2,3), range of intensity(Beginning, middle, end) and range of muscle groups (Short head, long head, brachialis). Sorted for life, thanks Jeff!
I’ve seriously learned so much from your channel. I appreciate you taking time to show everyone how to have a truly effective workout.
This is priceless info. Thanks mate :)
Jeff can't stop uploading biceps workouts
"short head"
"Long head"
"Baby's head" (Jeff's biceps)
Thank you for these videos. As a busy older guy I needed to get the most out of my limited time I have for the gym. Im a 42y old truck driver and 3 months ago I was 250lbs. I started hitting the gym and doing body weight work in my truck. Im now 212lbs and dropping weight and gaining muscle everyday!
Do a video like that for every muscle group please! (Perfect workout for legs for exemple)
me: *follows the perfect biceps workot jeff posted n already do it on the regular*
jeff: *posts another perfect biceps workout*
me: *confused screaming*
Everytime he mentions he’s bringing out the muscle markers I cream my pants
Wtf
Is that where cream of mushroom soup comes from?
😂😂😂
Wtf is this shite
Man what shitty jokes, really WTF!!!
I just completed these bicep exercises and my arms are toast! Thank you for the tips!
These comments got me crying 😂😂 love the video, trying it tonight!
The greatest natural trainer in the world.
I was never big on doing drag curls. But man, doing them after curls, game changer
Weighted chin ups?
Normal chin ups are already difficult enough!
Are you kidding me? I do calisthenics and after a while not weighted chin ups is like lifting 2 kilos for me
Spiros •Gr•
Well i dont do calisthenics so fuck that
JH, until you build up to weighted chin ups, do as many regular chin ups you can do then as your drop set do a static hang at or just above 90 deg. Hold it as long as you can. Then assist yourself up and finish up performing negative reps. You'll get to weighted chin ups in no time. This is in one of Jeff's many bicep videos.
People are intimidated by chin ups because they don't know how to start if they can't do any or many. If you can do one or two start there as many times as you can. If you can't do any start with negatives. You will increase reps very quickly. I'm to the point I can full rep 8 to 10 with 45 pounds hanging with a shoulder width grip or so. The wider the grip the less weight.
Also I used to rep 25 to 30 unweighted in one set but now that I'm 40 I get about 20 max
@@sharp_spiros2711 Ah, so post a video of yourself doing 100 chin ups in a row. Shouldn't be hard if it's like 2 kg.
V-shread:The imperfect bicep workout that will make your biceps perfect.
I saw your comment on buzzfeed
You forgot (reps and sets that will make your biceps perfect
@@E_san002 lmao, somebody is mad
the day he said that I was not in the mood sorry if I went to hard and hurt your feelings
@@E_san002 the only feelings that were hurt are yours, buzzfeed watching queer
Gonna try the db curl trifecta tomorrow, definitely learned something thank you.
Marker Monday should be a weekly thing.
Gonna be honest Geoff, the burn I felt today was magical. Thank you for this great workout!
Does this really helps?
Did band db curlys the band snapped and popped me in the eye, left gym third eye blind playing in the background they laughed at me and this video playing and they saw it. Thanks pal
Really outstanding! Just prior to watching this video, I watched a video of your competitor who claimed that his technique to build biceps was the ultimate workout. Your competitor’s video was not even close to what you presented. I really could have used your help 50 years ago.
Doing this tomorrow! Chest and Bicep Mondays!
Jay Luciano You may want to think about chest/triceps and doing your biceps with the back instead, even though pumping chest and biceps together feel amazingly awesome
Jeff's biceps leanness make victoria secret models envious
Over 95% of the videos about how to target long/shorthead with int/ext rotatin, explain it the opposite way… I belive Jeff. Always. 💪🏼👍🏼
Today is my one day off from working out now all I want to do it go back to the gym lol. You inspire me😊
Wanna go to the gym with me, babe?
Punk Paine sure😘
@@painepunk8947 Creepy
0.00 Explanation
6.25 Workouts
13.10 Summary
Danny Ju saw this too late
0:01 explanation
6:25 workouts
13:10 summary
I hate that he does this with all of his videos
@EvoMore he has a 15 minute video of fluff gets to the point 6 minutes in
I like to switch things up but I find myself forgetting what I've studied over the weekend, falling into somewhat of the same routine of a workout, this is definitely over the top of bicep workout! This I will work into my routine Great video.
Jeff uses Teige Hanley on his biceps.
Alpha m fan bro✋✋
LOOOL
😂🤣
To maintain muscle confusion, what exercises and rep ranges would you recommend to alternate along with this workout on a bi weekly basis?
I used to watch him when I was in high school and I would fast forward to the workout part cuz him talking bored me to death but years later now that I actually listen his so knowledgeable
I wonder why there are so many dislikes. You dont have to be a big fan of ax to see this is a very good video. More than 20 yeArs of experience here.
He is a walking anatomy
Literally after this workout I had the CRAZIEST bicep pump ever in gym
Angelos Matziaris srsly
Is it actually perfect
This "PERFECT workout" series is awesome!
That being said,I can't see how following programs like this (with so many exercices and sets) is compatible with the "you only need to train 4-5 times a week,45' at a time" mentality...
Kwstas Knd there are only like 9 sets
Minimal rest between sets.
This comment makes you sound like a noob
Και εγώ το σκεφτόμουν αυτό
@@phone5579 9 sets? I count at least 13
You have the best workout channel on the internet bro. So good.
5:29 jeff cavalier uses every last fiber in his chest and biceps to close an expo marker
I know I'm late but congrats on 6 mil
Absolutely LOOOOVE the way Jeff breaks it down to my level where I can actually comprehend wtf he's saying, seriously we not all pro's here or athletes, not everyone understands athletic language, lol that's why I love this guy, not many think of that... He's amazing on many levels 💯
I like the muscle marking . it makes it clear.
I just tried this sequence and blasted my bi's like never before💪
Just did this work out today. And I gotta say my arms are completely dead. I love how he breaks down the science of the muscles and how they really work to give the best results
Will it work for me or it's for advanced liftere who trained for years
Jeff coming back home with body full of markers’ colors and trying to explain this to his wife! 🤣
Your hair looks awesome! Wayyy better with long on the top