Biceps Peaks - 5 Best Ways to Build Them! (BOULDERS)
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- Опубліковано 24 лип 2024
- Build big arms and a complete physique in 6 weeks here
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If you want to build bigger biceps peaks that stand at attention you have to do a few things. First, you must stop listening to anyone that tells you that this is solely due to your genetics. This can’t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, I’m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice.
First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so.
Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head.
Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint.
Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm.
Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall.
For a complete program that puts the science back in strength and arm training, be sure to head to athleanx.com and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training.
For more biceps workouts and tips for getting bigger arms fast, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
Jeff, no one in UA-cam comes close to you when it comes to providing no bullshit bodybuilding advice. just the truth and nothing but the truth.
Preach
True true
Completely agree.
+Joe
actually the Buff Dudes videos are just as helpful.
+Sheldon Cooper81 nope
Don't watch at bedtime make u want to get up and exercise mans a legend and not weird like a lot of UA-cam trainers
+George HD lol same
i know right?
Breathe. Punctuate.
Shinola haha yeah I was doing those same movements while laying in bed,lol!
Made that mistake, watched a different video and made me go the gym at 5am lol
you're the only guy who uses a marker to show whats really happening and its so helpful lol
Lord Manny that's because he's the only one who actually knows what's happening!
Lord Manny he's the only natural guy
Lord Manny LOL I LIKED YOUT COMMENT😂
Jeff used an expo whiteboard marker lol Instead why couldn’t he use a crayola marker? I hope the expo marker wasn’t too much trouble to wash off. 🤷🏻♀️
Courtesy of his 6% body fat
According to scientific observations, Jeff is 80% biceps.
Not esactly is 82%
Lmao 😂
@Robert Reid NOOOO BOOODDDYYY TALKKSSS ABOUTT JEFFFFF LIKE THATTTTTT!!!!!!!!!! NOOOOO BOODDYYYYYYY!!!!!!!!!
Robert Reid o
That tip with the wrists is gold. I've came across it a few years ago in an old school bodybuilding book and been doing every since! You definitely notice a difference.
Mario Tomic seriously, that is a huge old school tip that nobody really knows these days.
Just tried it today, I've been doing it wrong all my life lol
also same
PlutoTheGod it hurts my wrist when I do it help
theyunglos hurts my wrist help
JUST worked biceps yesterday without seeing this first... i totally missed out on a better workout
yes sir
did exactly the same thing XD
William Barnes wouldn't have made a difference overall
yeah man. you totally killed your gains. Jeff would be pissed.
there is Always Another chance
You know shits gonna get real when he gets the marker
HI JEFF.!!
I've taken your advice and it has made a BIG difference in my workouts and I'm getting better at sixty four and I look forewould to working out MORE.!!! IN THE NEW YEAR AND BEYOND.!!! THANKS JEFF.!!!!
Anthony Duncan That's awesome. Good luck!
Get on some juice
Nice
I used to just skip all the talking to get right to his workouts. Now I've learned to soak in every word he says - this dude REALLY knows his shit
Did your body changed at all after 2 years?
herOees Yes, I showed my gains off on the bus and then everyone stood up and clapped.
@@veljkobjelic dunno for him,but i have a vain popping up in forearm and bicep
Just watching this video gave me 25-inch biceps! People in the fitness industry HATE this guy!
lmfaooooo
Lol he's drawing on his arm
+Karan Vishwanath Watching this video gave me 25" of something else thanks to Jeff´´s amazing arms...
( ͡° ͜ʖ ͡°)
Who hates him?
wow I'm really impressed. lI learned things that no UA-camr, "expert" or book was able to teach me (and I searched a lot). congratz man, you know your job
Cool comment, but your profile picture scares me.
This guy knows his stuff! He has just earned my subscription
Hey Jesse! whats up?
Someone finally said something ?
Why?
Brings out bonus maker...**jizzes pants**
I would have died had he used a 4th.
Armani Lmao
Armani 😂
Armani lmao
holy shit thats funny
Jeff, the type of dude who laughs at all the other WACK youtubers while eating sweet potatoes at night.
ikr!!
ikr!!
+Czar Damn, I forgot to buy myself a bag of sweet potatoes. Thanks for reminding me
+Mark Keller so ul
mcwu
G FBMXZZ
Or he could just laugh when looking at his video views and sub count 😑
I think your arm is attached to your biceps
Lol
+buggy guy It does look like baseballs were put in his arms or something. His peaks are sick!
Fr that peak is no joke even w/o flexing
j
😁😁😁
In all my years of training, this was hands-down the best summarized insight into biceps training I’ve ever seen. Thanks Jeff!
Man... That outro gave me the chills. What a piece of work you are Jeff, an inspiration for all of us mortals.
Do a muscle marker for triceps I would love to c that
Yes
he has a video on triceps with the muscle marker
Heck yeah, triceps video.
+Animesh Mohan what's the title of the video?
+manuel macias hah.... I get it.
DAMN. I wish I had his knowledge. He got a video for everything, for every single body part and the details. I wish i had a teacher like him at school, it would be awesome.
TheWade NH stop wishing fuking idiot
Jeff Cavaliere For President
Now that would be a winning ticket gets my support for sure......Jeff?
Make America Build Body Again. MABBA
Please??
that moment when ur bodyfat percentage is soo low that ur skin just slides around when trying to write on it lol
I'm at the gym right now. I just tried the changed to how I held my hands from curling them to holding them back. The difference is night and day from how much I feel the squeeze in my biceps.....I love these videos, they show me how wrong I do things or how to get the best of my energy.
that little segment at the end was honestly really inspirational.
Jeff is the best teacher that I have seen on you tube. He presents only the facts in a clear concise manner. He includes the roles of the muscles and identifies their origin , insertion, and action. After watching his videos I feel that I have solid apprehension and retention. Logic is wonderful
Makes you rethink what you're typical workout consists of, and how bad they are.
You are a genius. Have using what I learn from you in the gym, and seeing tremendous gains. More people need to know about you.
Congratulations man!
These markers deserve an oscar. just briilliant
there is NO bullshit coming out from this channel
You are a fucking beast bro! I was trying to build my peak for months and it wasn't showing. 2 weeks after seeing this video my peak is really started forming, always using your channel for advice because you most definitely do not bullshit.
I used all this info, especially the "drag curl" and was thoroughly pumped halfway through my bicep workout. I have NEVER felt pumped doing biceps ever since I started training as a teenager. I'm sore today, the next day. You know your stuff Jeff. I'm a follower big time, thank you for such amazing instruction!!!!
He's the only guy on youtube who actually knows his shit scientifically
+fry futurama Well, I got to say that Buff dudes do a great job also with explaining the muscle groupes and stuff.
check jeff nippard as well
Why have a guy in our country - Alpha Bodies Romania - which explains everything scientifically too. Most of his videos are in romanian but he also has some videos in english
Buff dudes athleanx and guru Mann fitness as well but not all guru Mann videos are in English he's excellent as well guys plz do have a look for some.awesome.advice
great vid well explain ur right its not just piking up weights but doing it right in the manner how the muscle is formed
Jeff it's been a few years I've been watching your videos. I don't think anyone has ever taught me the nitty-gritty of human body and exercise the way you have. Thank you, from the bottom of our hearts! ❤️🇮🇳
Probably one of the best videos! I love it when you explain exactly how and especially WHY things work. Because that way I do not just train anything because I trust you but I actually UNDERSTAND why I am doing this! This is really important to me and you seem to be the only one out there who explains it so good and actually cares about the people and wants them to understand and not to hurt themselves.
Thank you!
Jeff's secret: develop your body so well, it can serve as an anatomic reference for future generations of bodybuilders, coaches and doctors.
Thank you for the wrist trick.
Thanks Jeff. DEFINITELY the best all around training on UA-cam. Helps a ton to understand the mechanics, purpose and science in all your vids.
do enjoy the fact that he not only explains what workouts are used to work out a certain muscle, but as well as the anatomy behind it.
Jeff you have baseballs on your arms be careful
jesse vu more like melons
the_ WolfMaster more like Lisa Ann tits
+Kebab Shawarma more like your teeth
Kebab Shawarma hahahaahahahahha
More like softballs
Very helpful god bless you!!!!
You blow me away every time. Thank you so much for all of your help. My brachialis is MUCH more pronounced on my right arm than my left. This nailed all of the long head info I needed for tonight’s workout. Thank you tons JEFF!!!!
great advise. I switch to close grip and wide grip Barbell earlier this year after doing some research, but I hadn't thought of doing a drag curl. Jeff as always you have blown me away. Best exercise UA-cam channel hands down.
First time I've seen this outro and it's so awesome!
One of the best fitness channel with great advice on UA-cam
Greg Porter mike chang is way better
Awesome video Jeff!!! Thanks sharing all youre knowledge
After 11 years of going to the gym this wrist trick was a real breakthrough. Can't believe I didn't know about this. Another reason to pay close attention to Jeffs videos!
I will use this information tomorrow morning. 💪
did you?
thanks Jeff! I had a great workout I was focusing to much on the short head
Javier Chavez same
Javier Chavez sameeee
I was the opposite...
Anytime I have a question about weightlifting/fitness/exercise selection/form/etc..Jeff always has the answer. Dude is a beast with soooo much knowledge. Athlean-X is my go to everytime. Wish I had found it way earlier.
bro ...I've just started back at the gym I'm watching your videos for some guidance ...I think the way you explain things is perfect for me ...the details around the science helps me to focus on exactly what I NEED to ...keep up the good work Jeff!!
Jeff super video as always! Thanks for inspiring us to be the best we can be with your consistently great training advice and detailed explanations. You have made a huge difference for me in my quality of life, (functionality, productivity, confidence) through viewing and applying your effective exercises and intelligent training methods.
Love the new ending segment of your video (9:30 - 10:13). Truly inspiring!!!
this channel is blowing da fuck up, Respect!
I like how he really breaks it down for beginners. He shows them the muscles and how to train them. I still used this to refresh my memory every few months.
Excellent as always. I know this video is old but I've been power-streaming so many of Jeff's videos and they are all absolutely brilliant.
great info as always. thumbs up!
Use the jeff's marker on glutes 😏
lmfao
That should be funny lol
No homo ???
+Eng Wei Zhe i'd love to see that ( ͡° ͜ʖ ͡°)
+uknownuser23 oi no homo here
I've been hitting the gym for a little over 10 years, and all bullshit aside, these are some of the best instructional/informational vids I've seen. Helluva job, Jeff!
Jeff you are 1 of 4 UA-cam workout channels I watch and yours truly has the best info. Thanks for everything you do. Rock on! Time to work them biceps
I wish Jeff was here 20 years ago when I started workin out. he would have avoiding me huge waste of time and some injuries. thanks for the great job you do everyday. I always recommend you to my gym buddies
He would save you and the whole world brother
Damn i can relate to that outro being skinny as hell wearing t shirts u arms just look so bad.. I was skinny all my life my friends family even my gf every one said that countless times in my face. But times have changed its been almost a year im wroking out i can finally fill those short sleeves to get that stand out attention. Thank you Jeff you not only inspired me but also the quality knowledge u have helps a ton. Thank you from the bottom of my heart
You have the best training advice I've ever come across on UA-cam, thank you for passing on your knowledge.
Good to know the details , going to the gym today just for biceps !!!
Thanks Jeff!
I love how this guy is one of the only Fitness youtubers that knows what he's talking about.
great job with the markers! realy helps to understand how the muscle works.
Great job Jeff your by far the most educated and helpful coach on the net. You live what you preach.
I'm new! Nice vids . U earned a sub!!!
Outro was the sickest thing I've ever seen.
King Barney but end part 🔥🔥🔥🔥🔥
my biceps grew an inch just watching it
Yup...My respect level for this man just doubled
Sends chills, eh?
Muchxxx
great video! I love how you really get into the thing and not just show exercises. thank you for all that! 💪
About to give it a try right now. Thanks for the information and demonstrations. Was fun to watch. Great video
Those are beautiful biceps...damn!
Some say Jeffs biceps are so huge he can lift the weight by the gravitational pull from his biceps alone.
Lmao
only 50 likes? extremely underrated
Explaining everything very deeply. It's so easy to understand. Thank you so much!!!
I'm 55 and trained all my life but Jeff has added a whole new slant to my training his approach is brilliant revitalised my love of the gym!!
Proved again "The best fitness channel" on Social media
Now I get why my forearms feel like they are being worked, thank you!
It's probably cause of your forearms are weaker than your biceps
I want to say thank you so much. I actually followed your instructions, and I do see a big difference in my biceps. You’re the best.
Athlean-X... one stop shop for ultimate bodybuilding knowledge... best channel
Legends say jeff does sleep with his markers in his bed..
Muhammed Tekin your comment is underrated...
LMAO anyway
Jeff just finished Ultimate Arms, would you please create Ultimate Shoulders
I've been around the weight training game for decades...since the late 70's actually, when I was a kid. I've learned more from THESE videos than anything I've seen on UA-cam. This is really good stuff....
This was very helpful! The markers do make a difference with the explanation.
the best trainer on UA-cam.
can you do a video about how to fix uneven shoulders? pls...
Definitely one if not the most helpful channel on UA-cam
Words can't explain how thankful we are to you Jeff..
Can you make a video on working out the neck?
I think narrow overgrip pullups helped my peak when I was younger with no access to a gym.
Every technic that I seen you do gets me sore as hell in half the time. I love having more time.Thanks Jeff!
Thanks for the videos. They are awesome and you make it easy to understand.
Bonus marker action in this one. Jeff you are the fuckin man!
tru
Cat
Jeff!!!! make a video for Quads!!!With the marker of course!!!
The best video i have ever seen on arms training! This dude is reshaping me!
Jeff thank You very much for Your videos. I had problems with my biceps gains and now i know why, i was focusing too much on short head and avoiding narrow grip excersises.
We're all gonna make it brahs!
7:38 BROSCIENCE!! *SHOTGUN SOUNDS*
Awesome video! Helped clear up some questions I had.
You really know how to break it down so it can be understood and followed. Thanks
traps and lats finishers please
My favorite outro.
Mine too.The song. the transition from piano to rock. The transformation. The video itself!
Very nice video . The markers are a great way to show specific areas .
I just learned a ton and I will be using it starting today.
Thanks for this post. Subscribed.