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What's up, guys? Jeff Cavaliere. Athleanx.com.
Today I continue our popular 22-day series,
and this one guys, the big promise is this:
I'm going to help you to build bigger arms
guaranteed. By the time these 22 days are over,
your biceps and triceps size are going to be much
more significant than they are right now. And
those t-shirts of yours are going to be a lot
more filled up than they are right now. So what
I want to do is make sure that-- First of all,
you don't have to squeeze this to make it happen.
And secondly, you really don't have to wear a
small shirt. It's not a small, it's a smedium,
get it right. Okay, whatever size t-shirt you're
earing right now, I promise, by the time it's over
the same shirt you're wearing today is going to be
a lot more filled up in 22 days from now. Let's
start breaking it down day-by-day. All right,
so in order to make these noticeable arm gains,
you're going to have to do some work with me,
okay? But I promise you, as always, we're going
to map it out day-by-day, step-by-step. And it
actually starts with this calendar here. And the
very first day, guess what, you don't even have
to do any work. You simply take out a tape measure
and you measure the size of your arms. Measuring
it at the highest peak of your biceps and towards
the middle of your triceps. And that's going to
give you your arm measurement that we're going to
do again on day 22. It's what happens on all those
days in between where the magic actually happens.
And that's where we're going to fit three workouts
in per week for your biceps or related muscles
like the brachialis that I'll get to in a second,
and three for the triceps. You can see that we're
going to alternate them-- biceps, triceps, biceps,
triceps, and biceps, triceps. You then get a day
off, and of course, we come back and we repeat
that schedule for week two. And then to wrap it
up we get one more day off and we repeat that
schedule one more time until that final day of
measurement. So the first question you might
be asking yourself is, Well, how does this fit
with everything else I do? Well that's the point,
guys. I'm actually making it so it will fit
whatever you're doing right now. Let's say
you're not doing anything at all, but your main
goal is to increase the size of your arms. You're
just going to follow this plan exactly as it's
laid out day-by-day with nothing else to change.
If you are doing some other workout at the
moment, whether it be total body, push pull legs,
or even a bro split, you're going to want to
remove whatever components are dedicated right now
to biceps and triceps specifically. Now that
doesn't mean to take out exercises that use your
biceps like pull-ups or underhand rows, or that
use your triceps like bench press or an overhead
press. The fact is, you're going to continue to do
your workout as planned, you're going to do this
portion of it at the very end of whatever training
you're doing. There's not a lot to do each day,
but there is something you're going to have to do
each and every day. So again, after measuring day
is complete, we come back with day two, which is
dedicated to biceps. And actually related to what
happens on day three, we're trying to create a
good mind muscle connection with these first two
workouts. Meaning, if I can get you to feel what
a good complete contraction is supposed to feel
like, you're going to be able to start to build
upon that and the other workouts of the week. So
we start with biceps on day two. And the exercise
of choice, because there's only going to be one,
is this one here, it's called the incline waiter
curl. The waiter curl is going to limit the arc of
the dumbbell. In other words, we're not swinging
the dumbbell way out in front of our body,
which can invite the shoulder to do some of the
work. No, we're bringing the dumbbell straight up,
keeping the top of the dumbbell flat, and parallel
to the surface of the ceiling. You can see that
the peak contraction on the biceps, and the
tension that we normally feel in the midrange,
is being applied at the top of every single
repetition here. Now seven days from now you're
going to come back and do the same exercise
again. And the way we're going to intensify
this and create a better contraction is to create
some additional contractions by adding some pulses
at the end. So on day nine, you're going to
do the same exercise for four sets of nine,
or on every single repetition you're adding there
pulses in that contracted state. And we come back
one final time in the third week here on day 16
to do the final pulse, but this time were adding
six to every repetition, and not just three. Now
on day three, when our focus is only on triceps,
and actually giving that biceps of yours a rest,
we're going to come back with the bench dip. And
once again, we can actually get a good complete
contraction of the triceps on this exercise.
Because our arms are back behind our body with
the elbows in full extension. So we're hitting
both the long head, and of course, the medial and
lateral heads of the triceps altogether to make
sure we get that good complete contraction. And
once again, we're performing four sets, each one
of these to failure. Obviously, it's going to vary
from person to person. You go until you cannot
do anymore reps in good form. A couple things to
take note of here. Look at the positioning of your
hands on the bench. I've talked about it before,
you don't want your hands facing forward, which
could create a little bit of internal rotation
at the shoulder, which wouldn't be a good thing
to accrue over the course of the next 21 days.
Instead, we just open our hands up on the bench,
puts our shoulders in a safer position, and
we can bench dip away as we please. How do we
increase this though form here through the next
two weeks? Well, just like we do with the biceps,
the next time we encounter this is going to be
on day ten, a week from now. And when we do this,
we're going to add some additional pulses in that
contracted state to further enhance that mind
muscle connection in that fully contracted state.
And then finally, on day 17 when we encounter this
exercise for the third and final time, it's not
three pulse contractions, but you guessed it,
six pulse contractions with every completed
rep. Guys, it may look like a small movement,
but I promise you, when done consistently
and done well, they deliver big results.
Which brings us back to week one in the second
grouping of exercises. That second biceps and
triceps combo. And these are actually selected
to help with widening out your arm when looked
at from the front. And namely, when we're
looking at the biceps, it's not necessarily
the biceps that we want to focus on but something
related to it, or at least right underneath it,
and it's the brachialis. So the exercise of
choice here is going to be the alternating cross
body hammer curl. And this exercise is great
for hitting that brachialis and minimizing maybe
a little bit of that bicep targeting. Because
we get into this pronated position and we come
up and across our body, keeping that dumbbell
close to the body. And what this does is it
minimizes some of the bicep contribution by
taking away some of the supination and puts
it more on the main elbow flexor, which is the
brachialis. If you're not working this enough, I
can guarantee you it's one of the reasons why your
arms are not filling the short sleeves right now.
We do four sets of 12, a little bit higher on the
repetitions here, but again we want to make sure
we take this to full fatigue and failure in good
form of course. When we come back in subsequent
weeks here, the exercise stays the same. It's
still going to be the alternating cross body
hammer curl. But the next time in week two it's
actually going to be done with five additional
ponds. So now I still want those four sets of
12 repetitions. You might be thinking, How am I
going to get up to 12 this time if I was barely
able to get to 12 last time? Well, you're going
to have to grind it out. We do these in rest-pause
fashion. Meaning, you go for as many as you can.
If you have to stop and rest for ten seconds or
15 seconds, you do until you grind out that 12th
repetition on each arm. And then we come back one
final time in week three with the same exercise,
this time, using five more pounds. In other words,
ten additional pounds from the first time you did
the exercise in week one. And, yes, it's going to
be a grinder once again, but you do the rest-pause
fashion until all repetitions are complete. So now
for triceps, the way we work on that width is to
work on that really little head of the triceps.
It's the medial head, the one that doesn't really
get that much attention. But we know the best way
to get to this is to fully lock out the elbows.
And it's one of my biggest pet peeves when it
comes to tricep training. People always like
to cut short that final inch because they don't
really think it matters that much. No, it does, it
just happens to be maybe the hardest part of the
exercise and that's why people tend to skip it. So
what I want you to do is make sure you lock out.
And I'm going to give you two choices to do this.
If you're in a gym and you have access to a tricep
pushdown machine, then I would like you to do
this: it's the tricep pushdown but down a little
bit differently. You see, I put the bar a little
bit further out of my fingers, and then I simply
let my wrist bend back casually. In other words,
I let them get into a little bit more extension.
And what that does is it takes the forearms out
of the movement and it lets the elbow extension be
the main driver. And if I do this, I can actually
get into that full lockout position. Now I'm
not jamming myself in this position, I'm just
getting to full extension under control, which
is going to really recruit the medial head.
If I were to select that one and come back,
again, the next time I'm going to add five pounds
to the exercise, and again, work in rest-pause
fashion until I get all 12 reps. Once again,
in week three if this is the exercise I chose,
I'm going to have the same goal, this time ten
pounds from when I first started in week one, and
the same goal rest-pause until I get all 12 reps.
Now you do have an option here you don't have
to do the pushdown. If you're training at home
and you have just some dumbbells here, I'm going
to give you this instead. And this is the thumbs
up dumbbell bench press. Not only are you keeping
the elbows nice and tight to target the triceps,
but as you push the dumbbells up, you're following
them with your thumbs. By pushing your thumbs
forward and towards the ceiling more, you're
encouraging full elbow extension. And by doing
that, again, you're getting that full lockout and
stability of the elbow that's going to do a great
job of recruiting the medial head. Once again,
if this is the exercise you choose, the next
time around in week two when you do this exercise
you're adding five pounds. And one more time in
week three you're adding those ten pounds each and
every time using rest-pause to insure that you get
all repetitions completed. And that brings us back
to week one for that final pairing of biceps and
triceps one more time with a different focus.
Here we want to focus on eccentric overload.
We know that that is one of the main drivers
of hypertrophy if done correctly. And one of
the first things you want to make sure that you're
going to do if you're going to do it correctly is
provide some more recovery time. Because this is
the type of training that can leave your muscles
sore. So we're doing it leading up to the one
rest day that we get per week. So on bicep day the
exercise of choice is going to be the cheat curl.
This is a great way to create eccentric overload.
We allow ourselves a little bit of momentum, not
too much, you don't see me going all the way back
through vertical here. I just simply lean until I
get to vertical, and then I lock that position in,
and then I focus on what's really happening on the
way down. Slow the weight on the way back down.
Probably the most significant thing I've ever
done for building my biceps was to do this from
an early age. Well, you're going to start doing
it now over the course of the next 22 days. So,
you drop that weight down very slow to a count
of three. You cheat it back up to the top, you
drop it down to the count of three. You perform
this for a set of eight to failure. And again,
we're talking about eccentric failure where you
really can't even control the weight anymore.
So now where do we go from here? When we come
back for this on day 13, now the goal is to
simply increase the length of the eccentric. Four
seconds per rep. Do as many as you can under a
four second controlled lowering of the weight, and
then you go to day 20. It's our last chance, guys,
I'm expecting more out of you. And again, we
got to squeeze those last gains out before our
measuring day on day 22. So now we have a five
second eccentric on every repetition to start,
and then we drop down to the four
second eccentrics for as many as we can,
and then the three second eccentrics for as many
as we can. And, once we can't control it for at
least three seconds, your set is over. And that
brings us to the final day of week one, which
gets repeated across weeks two and three. And the
focus once again being triceps, and here again,
eccentric overload. And we have something called
the PJR pullover. So you get in this position,
similar to what you see in a dumbbell pullover,
and you had the dumbbell starting at the top.
And you lower it down slowly to get the eccentric
overload on the triceps. Now this could be a very
heavy weight, especially if it's in that eight
to ten range. So to get it back up to the top,
I'm permitting you to actually use some lats. Pull
with your lats and pull the dumbbell back to the
top. The concentric isn't as important here as
what's happening on the eccentric lowering. So
you get yourself to the top by using some other
muscles, but then you shift the focus once again
back to the triceps, particularly the triceps
longhead as you lower the dumbbell down slowly.
You start off with three seconds on each eccentric
in week one. You increase to four seconds as we
get to week two, and then we raise it one final
time on day 21 to the five second eccentric
down to four seconds, down to three seconds, until
you can't control it anymore. And if you look at
what we actually did here, guys, instead of taking
what maybe was your current weekly workload of
let's say even 12 sets for biceps and triceps,
we've divided it more frequently over the course
of three different training sessions separated
by 48 hours a piece. Which research will show
has an ability to increase muscle synthesis and
stimulus, especially for those stubborn muscle
groups. And so as always, guys, with our 22-day
series, here are the screenshots that you can
take them and make sure you know exactly what to
do on each and every day of the 22 days to ensure
that you see the gains that I know you can see.
And of course, I didn't forget about day 22. See,
that's where we break out that measuring
tape once again, wrap it around the arm,
and then see objectively exactly how well you
did, guys. I wouldn't be surprised if you made
even an inch of size gains and that is I don't
think it worked. Arm gains, arm size gains. Oh
Arm size gains. Well, can you make a workout for
that? I mean it'll get like ten million views.
Will you get the fuck out of here, please?
All right. You're stepping on my outro.
Guys, you can do this, follow the plan
step-by-step, and also make sure you leave
your comments below. What type of gains did
you make? What type of arm gains did you make?
Leave them in the comments below, and also,
challenge somebody else and see how you guys do
head-to-head. If you're looking for
programs that take you through the same
thing step-by-step, including meal plans
so you never miss a step along the way,
they're all available over at Athleanx.com. In
the meantime, if you found the video helpful,
leave your comments and thumbs up below, and also
make sure you click subscribe and turn on your
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we put one out. All right, guys, good luck.
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