The #1 Workout That BLEW UP My Arms (4 Exercises)
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- Опубліковано 2 гру 2023
- This is the #1 arm workout that blew up my arms. There's only 4 arm exercises, but it's the science behind them that makes them so effective. Before we dive into exercise 1, realize that I was not born with big arms. God blessed me with twigs. I spammed them with bicep curls and tricep pushdowns in every single arm workout for bigger arms, but it didn't get me very far. As soon as I trained smarter and used the correct arm exercises, my arm growth took off. I don’t want you to make the same mistakes I did, so today we’ll use the latest science to create the best arm workout with the best bicep exercises and tricep exercises to blow up your arms. There are only 4 exercises, but proper form is crucial, so pay attention if you want to get bigger arms.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
quiz.builtwithscience.com/
Click below to subscribe for more videos:
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Let’s start with the biceps in our arm workout. A new area of research suggests that for the most growth, you’d want a bicep workout that challenges the biceps the most closer to the bottom when the bicep is fully stretched. There have been similar findings in other muscles like the hamstrings, quads, and as you’ll see later on the triceps as well. This makes me relatively confident in selecting preacher curls as a “top tier” biceps exercise. To potentially get even more growth, try to start the curl with a neutral grip and then turn your wrists in so your palms face up at the top. But I’d only recommend doing it if you’re using an actual preacher curl bench. Second, given the importance of the stretch, your arm should be almost fully extended at the bottom. But this is usually a position that most people have never trained their biceps in. So start off with lighter weight for 10-20 reps, and then over time, you can go relatively heavier for around 8-12 reps.
Alright, so there’s 1 more biceps curl we’ll want to do in the best arm workout to really blow up the arms. This one will help grow the biceps, brachioradialis, and brachialis. Standing hammer curls are the usual go-to for these muscles. But for an even greater benefit, we can perform these on a preacher curl to make it difficult at the beginning of the exercise, when the muscles are more stretched. Similar to the regular preacher curl, start off lighter for higher reps and work your way to 8-12 reps with a relatively heavier weight. But if these feel tough on your tendons, feel free to stick with lighter weights and higher reps or swap them for behind-the-body hammer cable curls in your arm workout, which will still challenge the muscles more when they’re stretched.
Now, let's move onto the triceps workout to get bigger arms. There are 3 heads in the triceps: medial lateral, and long. The long head is the only head that crosses the shoulder joint. So you’ll need special tricep exercises to target it. Research shows that compared to doing just the bench press alone, adding the skullcrushers resulted in no additional growth in the lateral head and a bit of growth in the medial head, but considerably more growth in the long head. And similar to skullcrushers, overhead extensions place the long head in a greater stretch. I would be pretty confident in recommending some type of overhead extension as a top-tier triceps exercise to include in your arm workout - at least for the long head. Aim for about 10-15 reps on these using moderate weight.
Now, let’s target the 2 other tricep heads. I’ve found a lot of success with a triceps exercise I first learned from biomechanics expert Coach Kassem. The arm position seems to both stretch and challenge the lateral head more when it’s stretched, which as we covered is probably beneficial for growth. To perform it, grab the cable with one hand, face away, and let the cable come over your opposite shoulder. Position your arm in front and across your body, and then simply extend your arm while keeping your elbow locked in place. Aim for about 10-15 reps per set. Don’t have access to cables? Another option is a bodyweight tricep exercise - close grip push-ups. Or, you can do a dumbbell triceps exercise - the JM press. However, for some people, these can be tough on the elbows, so I’d recommend sticking with lighter weights and aiming for about 15-20 controlled reps.
So here are the 4 exercises you should do for bigger arms:
Preacher Curl: 3-4 sets of 8-12 reps
Dumbbell Hammer Preacher Curl: 3-4 sets of 8-12 reps
Cable Overhead Extension, 3-4 sets of 10-15 reps,
Lateral Head Cable Extension: 3-4 sets of 10-15 reps
For big arms, you can throw these arm exercises into a few of your workouts throughout the week or have a dedicated arm workout day where you do these all at once. Hope this helps. Good luck!
Hope you enjoyed the vid! See below for all the studies mentioned in the video. Cheers!
ARM GROWTH WITH PREACHER CURLS VS INCLINE CURLS
pubmed.ncbi.nlm.nih.gov/37559762/
LONG LENGTH TRAINING
pubmed.ncbi.nlm.nih.gov/33977835/
pubmed.ncbi.nlm.nih.gov/33009197/
pubmed.ncbi.nlm.nih.gov/35819335/
TRICEPS GROWTH WITH BENCH PRESS
pubmed.ncbi.nlm.nih.gov/32149887/
TRICEPS GROWTH WITH OVERHEAD EXTENSIONS VS TRICEP PUSHDOWNS
www.tandfonline.com/doi/full/10.1080/17461391.2022.2100279
You have lines horizontally on your back. I strongly suggest getting a thorough lyme disease test
Great video Jeremy
For the LATERAL HEAD wouldn't the neutral grip rope push down or a V BAR push down yield the same effect.
@jeremyethier hii!! can you post a youtube video about the hip dip? And how to have a fuller bum and reduce the dent?
Someone said in the discussion that - Hip abduction exercises work the glute medius hence making hip dips more indented... for those that want to minimize the 'look' of hip dips stay away from exercises that hyperextend your hips and hip abduction exercises.
And donkey kicks too... they work the upper side booty as well (medius) hence a more square-ish shape/indented hip dips….
So the person said stay away with
exercises that work your upper side
glute muscles like hip abduction,
donkey kicks, clamshells, those stupid
banded side walks that literally do the
opposite of giving anyone seamless
curves, when doing deadlifts not to
hyperextend your hips…. instead stick
to hip thrusts, bulgarian split squats,
romanian deadlifts, walking lunges... if
u just do those that medius muscle
wont develop as much and your
gluteus maximus will develop more
instead and actually push up and
indirectly hide the indent some more.
@@iam-we6lj stop trying to grow the glutes. That’s d*g*st*ng
Arms Workout
- Dumbbell Preacher Curl | 3-4 Sets | 8-12 Reps | Alternative: Behind Body Cable Curls
- Dumbbell Hammer Preacher Curl | 3-4 Sets | 8-12 Reps | Alternative: Behind Body Cable Hammer Curls
- Cable Overhead Extension | 3-4 Sets | 10-15 Reps | Alternative: Skull crushers
- Lateral Head Cable Extension | 3-4 Sets | 10-15 Reps | Alternative: JM Press, Close Grip Push-Ups
thank you king 👑
Nice
dude, thank you so much for this!
Bro you’re a real one
Just 4 exercises for the whole arm ? 🙄
This man is so dedicated he sleeps in the gym
Lmao
Yo donut 😃
Why do u say that
Ayyee donut
Yo....
Bro. Please make more videos like this, they help alot and will prolly save alot of time on many people's gym journey.
Your actually the most helpful guy for exercise on youtube. If I have a question, I just search for your wise videos and I find what I am looking for. Doing well, keep it up!
Please continue this "#1 workouts" series for other muscle groups. Looking forward to the back and chest videos
Jesus loves you
@@Rickcope2075hail satan 🤘
Love this series of video ! We gonna need it for each group of muscles 😁 looking forward for the mid back and traps one
this is exactly the video i needed before my bicep and shoulder session today. thanks! love the content keep it up
Your video editing skills gotten really good over the years. Since I just saw your channel. So far I am hooked on learning new skills
Your videos are very helpful. No filler, no ranting, just clear concise explanation and visuals. Thx!
Jeremy your videos are so great. I recommend your videos to beginners all the time due to how approachable you are.
My triceps are huge but I’ve been a hard gainer in my biceps these videos definitely get me to think more scientifically about working them
🎯 Key Takeaways for quick navigation:
00:42 💪 *Preacher curls are effective for biceps growth, particularly targeting the bottom part. Research supports their effectiveness compared to incline curls.*
02:33 🤔 *Neutral grip in standing hammer curls or behind-the-body hammer cable curls on a preacher curl can target brachialis and brachioradialis, promoting overall arm thickness.*
03:46 🏋️♂️ *Overhead tricep extensions, especially targeting the long head, are crucial for balanced triceps growth. They outperformed Skull Crushers in promoting long head growth in a study.*
05:52 🚀 *To emphasize lateral triceps head growth, try cable pushdowns with an arm position that stretches and challenges the lateral head. Alternatively, close grip push-ups or JM presses with dumbbells can be effective.*
07:19 🔄 *Consistency in workouts, proper nutrition, and sufficient sleep are foundational for results. No workout can compensate for neglecting these fundamentals. Consider a personalized, science-based plan for optimal results.*
Made with HARPA AI
Bro forgor to delete the last sentence
@@Cursedcb😂
@@CursedcbBro forgor frfr 💀
How do you do, fellow kids?
This is really helpful, thank you.
3:46 is wrong tho. He just said skullcrushers are very important or at least an excersise where your arm is plaved behind your head
So much valuable information in a 7 min video 🙏🏼 hope you never stop teaching us ❤️
thank you very much for this video.I know you get a lot of messages like this, but you are a really great person and you help us a lot by researching and providing us with this golden information.
Great help as always, keep up the good work 💯
You're videos have been so helpful, thank you !!
Always such professional content, love your videos 👏🏽
1:32 turning preacher (luruskan tangan) stretch
skull crusher 4:18
4:31 overhead extention top tier long head
lateral head tricep 6:14 (cable)
6:50 lateral elbow bend
7:24 all
Thanks man needed this
Thank you for this video. This is by far (according to me) your best explanation. Can you do a similar one for the leg muscles?
🎯 Key Takeaways for quick navigation:
00:28 💪 *Biceps Workout Essentials*
- Understanding the importance of challenging the biceps closer to the bottom for optimal growth.
- Preacher curls vs. incline curls: preacher curls show superior growth in the bottom part of the biceps.
- Technique tips for preacher curls: emphasizing the starting position and the importance of the stretch.
02:05 💥 *Forearm Emphasis in Arm Workouts*
- Targeting forearm muscles (brachioradialis and brachialis) along with biceps growth.
- Neutral grip impact on forearm muscles during curls.
- Standing hammer curls on a preacher bench to engage forearm muscles effectively.
03:17 💪 *Triceps Development Strategies*
- Understanding the three heads of the triceps and their distinct growth patterns.
- The significance of specialized exercises for targeting the long head of the triceps.
- Emphasizing overhead extension exercises for long head growth.
05:10 🔑 *Importance of Fundamental Factors*
- Highlighting the crucial role of commitment, nutrition, and proper rest in achieving fitness goals.
- Recommendation to prioritize foundational aspects of fitness over workout routines.
05:52 💪 *Targeted Triceps Development*
- Focusing on lateral head development with specific exercises and arm positions.
- Alternative exercises for lateral and medial head growth if lacking access to cables.
- Tips for performing effective exercises to target specific triceps heads.
Made with HARPA AI
Behind the body cable curl is good to be mentioned because its better than lying dumbbell curls because it provides constant tension and at the bottom is most difficult.For me that is also one should be included
Yes I do this drop set with partial and the pump is insane
I really appreciate you posting this for me and everyone here. That wish to learn and improve.
Jeremy, I have made incredible progress on the Built with science program in the past two months. Even friends that I didn’t think would notice are commenting on my noticeable increase in muscle. My partner even asked me if I was using growth hormone! Lol. (Nope, just science.) I have not adopted everything perfectly as I have a crazy job and I can only manage to get to the gym 3 to 4 times per week for 40 minutes. I have appreciated the guidance on my supplements, use and timing of proteins, and especially the most effective exercises for building muscle when I’m at the gym. For people like me, whose jobs eat up all of our time, knowing what is going to be the most efficient route to our goals is like gold. Thank you!
Vid production is top tier, I love it.
Playing OSRS increased my overall muscle by 38%.
Fishing lvl?
Standing at grand exchange
I am like 70m str So oh yea baby we got some muscle haha.
bro why r all us osrs people following this channel
@@BlackMamba-vl4ks51, going to Lobbys later today though hoping to get to 55
My half filipino little brother and I thank you. He's just getting into working out (16, I think girls may be his motivation lmao), and he's lucky enough to have me pointing him in the right direction to start with (been lifting on and off for 20 years now), but at 31 years old, I want gains that are backed by science as the most effective, I can't just spend 3+ hours in the gym like I used to, him and I both are going to get stronger faster by understanding what works best.
I previously mentioned that you should do a Timelapse video of your physique. You ought to also do a Timelapse video of how professional your videos have become. You are now at 6 million subscribers. Outstanding.
Bayesian curls with a right height of the cable can make a ton lot of tension over the biceps on a stretched position too!
Damn man your editing skills are insane. This video isn't only informative but pure eye candy as well.
Great video as recently as 4-6 months ago, since I started doing 3 more overhead tricep dumbbell exercises at the end of my chest session I noticed my pressing and pushing power became stronger especially on the OHP.
Timing is perfect! I'm trying a bro-like split and I am not too happy with my exercise choices for arm day.
Always loved preacher curls, been my #1 movement for biceps. Also I liked using the EZ curl bar because it’s best for my wrists. Tip be careful with it especially if really pushing to failure. Don’t lose control of it and sit up to help drop weight. You don’t want to torn bicep muscle 😮
After that video I'm never doing preacher curls
@@commoq3764its because of roids. Muscles growth outgrows tendeons and makes high weight more prone to injury
@@commoq3764😂 just dont ego lift and youre straight chilling
I don't get the third part of the exercise set. He's showing 3 kinds of exercises, so I'm confused which he means and I don't know the names.
@@commoq3764they are best along with alternate DB
Finally the stuff I care about: tricep :)
Please do such a video again with back❤
Thanks bro! It really helped
Great work man!
The animated muscles are just 10/10, for understanding as well as "artistically"
Accolades for another great tutorial! Enjoy finding alternative exercises to rotate in and out.
Thank you, jeremy, that's what I need
Love your material and all the research and studies, keep it up ?
Thanks a lot, man! You seriously improved my workouts. Best wishes!
Literally will be doing these all starting next week 😍
I just watched my bicep tear
May you rest in pieces
Oh
😭😭😭
💀💀💀
preposterous
1:34 : Exercise one.
2:55 : Exercise two.
4:49 : Exercise three.
6:21 : Exercise four.
For people re-watching at the gym.
7:21 : Table with all.
Thanks for the video and remember, be careful fully stretching and loading your biceps at the same time. Maximum risk of tear. Make sure your bicep cant over-stretch
Nice! When doing standing hammer curls iv noticed that not wrapping your thumb on the dumbbell works alot better
I've done preacher curls for more than a decade, and switched for simple dumbell curls last year, just beause I saw a lot of videos showing preacher was the worst exercise for biceps. My biceps grew significantly with this change. For what I felt doing dumbell curls, it is clearly more challenger.
Your workouts are always so amazing keep up the great work mate big up
Great vid bro!!
You don’t even understand, this is exactly what I needed.
I Need More Videos Like This
The #1 Workout That Blew My Back
The #1 Workout That Blew My Chest
The #1 Workout That Blew My Legs
The #1 Workout That Blew My Abs
The #1 Workout That Blew My Neck
(1) 1:10 - 4 sets 8-12 reps
(2) 2:46 - 4 sets 8-12 reps
(3) 4:45 - 4 sets 12-15 reps 7:22
(4) 6:11 - 4 sets 12-15 reps
FOR ME
ITS FOR ME!!!
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about this no 1 workout that blew up our arms and keep it up and keep up the good work as always and take care
Keep smiling always
love the animations, what a great feature
First of all... an amazing video and amazing content in general! Well done! Secondly, I really really really need to know how your editor makes this muscle fibers motion effect possible because I really want to add it to my own videos and just a simple muscle highlight is not working for me! Thanks!
Cable curl fixes a lot of the issues with tension across the ROM
Thanks. Great video
Dude, fuckin awesome video! Nicely detailed. I’ve been searching for something like this on youtube. Some came close but you nailed it dude
❤ good to learn, worth a try 👍👍
awesome content as always, omg 6 million subs! Makes sense
I really like the muscle graphics on this video
i need a shoulder video of this series
Built with science baby 👑
thor, captain america, sam sulek, one thing they all have in common..."steroids"
IKR why would anyone trust a so called fitness influencer who jsut cheated their way to the top. Mad props to Jeremy for not giving in. I really appreciate the natural advice, even guys like Davis Diley im pretty sure are juiced up, hell even looks like Andrew huberman is juiced. What a sad world we live in where most people are so fake...
I honestly think Chris Evans is natural. Camera angle, pump, and lighting do a lot. He doesn't look enhanced to me.
@@User-xw6kd i was just making a silly little joke. everything is fine. you may relax. :)
You can do it too
@@CatDaddy0327 Yeah sam uses but he still destroys in the gym every day, without juice he would still be huge, he just want to go to the next level. Dont be saying he "cheated" bro dedicates his life to the gym
Hi Jeremy. Good stuff
Great informative video 👏
perfect videoEditing man :) thank you
Спасибо!
Nice advice J.
Barbell skull crushers give me an insane long head tricep pump and soreness, it is one of the few exercises I do where I can definitely feel something is happening. I don't get anything similar with training any other muscle group.
this is the pre workout i needed before i train arms, so glad i watched this before going to the gym
I love the killing floor zed time sound for the slow mo transition lol
That sound effect at the end of the extension just before minute 2. Great approximation 😂
Good video and tips.
Hey sir Jeremy! Can you please make an advance full body split? Thank you
amazing man
Stretch muscle under weights
Partials reps
Hit failure
Optimal volume and intensity
Progressive overload
Thank you
I've been struggling with my viceps for a while so I'll try this out, thx man
Did it work
@@jaymisoncalhoon3239 sry man i stopped going to the gym and started doing calisthenics
For triceps I've always done skullcrushers for the long head, press-downs for the others. I will try that cross-body press on the cable machine next time!
I don't get the third part of the exercise set. He's showing 3 kinds of exercises, so I'm confused which he means and I don't know the names.
I've been doing a lot of narrow grip overhead press with an inside grip recently, which seems to be working well for me. I find it way more comfortable than skullcrushers, which I still do but less now
Great workout plan for me
Great content !
Awesome series keep it up, so refreshing having someone use since based evidence and not being a roid "cheat". Thanks, even after 20 year at the gym Ive managed to tweak my routine and get more out of it thanks to you :)
I stopped working out for last two years but used to follow this guy's video back in 2019-20 and man he looks same after two years. It shows how hard it is to build muscle when you are natural. Again maybe he is not big like Sam Sulek (will never be) but this tutorial video is hundred times better than his (Sam Sulek's) vlogs. Keep up the good work Jeremy!
This guy can run, throw arms, play any sport if he wants to, will have better endurance and athletic performance any day compared to sam sulek
It's about your intention; if you want to become a hulk that can lift super heavy - but probably can't run around the block or successfully handle his own body weight - go for it. Steroids seem to help a lot of guys achieve this goal (because the human body isn't designed to look like Sam Sulek's, proven by the fact that a lot of these folks sadly also die young).
But if you want real world, functional fitness and strength, that will help you live long, have a great quality of life and be athletic enough to run from a predator, pull yourself or your loved ones over a wall to safety, and have the stamina to fight if need be - stick with Jeremy, and stick with science 👍🏼
The one queue that makes incline curls categorically superior to preacher curls is to pre engage the upper arm by bringing the elbow incline with or slighlty in front of the torso. It shifts the force curve to the same as preacher curls but is way more challenging since you have to pre engage and isometrically hold the front delt. The stretch is more intense at the bottom since you don't have an end stop, the tension stays for the entire motion and the pump is insane at the top. These cook my arm everytime! The pump is reliable every single time and makes me feel like my arm is going to pop like an over inflated Ballon at the end of every set. Also, it is far more joint friendly since you can get that same tension and pump with a lighter weight.
planned to recomp for 2024 and this is exactly what i needed
Recently after 3 years of working out, I managed to give myself stretch marks on my biceps. I'm not sure how you managed to build this much muscle without any stretch marks? I tried to look, and it seems like you might, but it's really well hidden if you do!
For me, it's totally demotivated me, and stopped me from doing any bicep workouts...
I'd love to see a video on how you avoid them, manage them if you do get them, and most importantly, how to continue putting on muscle without them getting worse
Excellent. Thanks.
I like preacher curls cause you can really focus on bringing the weight down and working on the negative, I love skull crushers you get a good stretch.
that bicep goes crazy bro
I switched to single arm overhead extensions in the summer. Arms got bigger and stronger.
0:03 steroids
If the whole advantage of a preacher curl is the beginning/end stretch then using hammer curls is going to defeat that advantage and you'd be better off using an incline bench to get maximum stretch so its not limited by the dumbbell itself
I would like to add that mind muscle connection plays strong role while doing biceps in terms of gains
Great tips!!! Based off the research! Great shots!!!
I would also recommend doing dumbbell skullcrushers with pause at the bottom of the movement where triceps gets a good stretch, do this pause for ~10-15 seconds when you do all reps or hit failure.
A 3 second pause is plenty. 10 to 15 seconds is a waste and has no further benefit.
big fan man and like your workout videos but i have a problem , i exercise in my house and have only one pair of dumbbells so can you make a nice work out video for people like me , thank you and big fan
bro i swear every time i see his videos it looks the exact same and im surprised every time that its a new one
I have a question, what if you do curls with your arms angled away from your body? When I do that the stretch feels a lot more intense compared to keeping my arms perpendicular to my body. How does it compare to the preacher curl?
Is It effective doing the cable cross exercise with bands?