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“My Biceps Aren’t Growing” (HERE’S WHY!)

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Bigger Arms in 6 Weeks - http://athleanx.com/ultimate-arms Subscribe to this channel here - http://bit.ly/2b0coMW Have you ever felt that no matter how hard you trained your biceps they just won’t grow. In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques. First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps). When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover. If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds. Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming. In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow. This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue. All of these techniques and more are built into my Ultimate Arms program available at http://athleanx.com and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains. For more videos on how to get bigger arms and the best exercises for building big biceps, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Text Comments (3700)
ATHLEAN-X™ (1 month ago)
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john Cummings (10 days ago)
You know Jim Stoppani gives free workout plans to military
studster87 (21 days ago)
Dude what are u talking about? N what leftist? I clicked this video for workout advice, not for thoughts on who's in Washington
Nikos Lazaridis (25 days ago)
+corza bourne no? What I didn't understand where u placed it
corza bourne (26 days ago)
No
Nikos Lazaridis (28 days ago)
I was wondering I train biceps twice a week every Tuesday and Thursday 3x4 and 4x3 exercises x sets both quite strong is this slowing down my bicep growth or even damage it making it smaller?? Or is it good? Cause I don't see much of a growth anymore xd
Jeremy Scott (1 hour ago)
This is good stuff!
Austin Hickerson (6 hours ago)
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Lincoln Black (9 hours ago)
These biceps are natty impressive
Jake (11 hours ago)
Cuz low test and low muscle protein synthesis idfk
Chet Dude (12 hours ago)
But if you gradually get stronger, and add more weight, your biceps would have to get bigger right? I mean I don't think I've ever seen anybody throwing around a 50 pound dumbbell with small biceps
hmm k (14 hours ago)
cool neckless!
roadhouse699 (15 hours ago)
Here's the real question, though: Are biceps to women as boobs are to men?
Scott Bott (1 day ago)
Hey. Mine aren't either
Nick Croce (1 day ago)
Does Jeff own a shirt? I wouldn’t
Azir Besim (2 days ago)
Arnold has the best biceps in the world then read encyclopedia of modern body building frm Arnold Schwarzenegger and you found the best answer
steelgila (2 days ago)
The rest of us were born with shorter bicep muscle bellies. Thank you Ellington Darden.
Floyd Mayweather (2 days ago)
Your biceps dont grow because your a pussy and you dont eat enough
dirtyjew1974 (2 days ago)
Always in impressive shape jeff
Damar Wirawan (3 days ago)
thanks i really need that advice
Corro entity (3 days ago)
Thing is i need to be able to use my arms the next day, so i have to do this last day of work. Use day off +1-2 days to recover, then i will work on other parts
1spiders1 (3 days ago)
Jeff is the Chuck Norris of biceps
Steven Simms (4 days ago)
Obliques. Specifically obliques.
Mohammed Saddak (4 days ago)
when you coming to dubai brother?
JoshyG24 (4 days ago)
Step 1: hit play Step 2: spam 1 on your keyboard "Bump or die" Who knew Jeff had a country accent
Joel Smith (5 days ago)
"9-Slices" wrecked me...I tried to get through the whole series with no rest so that my bicep would grow a Jeff and could get some pointers from him but I didn't do metabolic-tension pauses during the rest pause portion of the workout...
Juan Manuel Guevara (5 days ago)
Sounds completely reasonable. I'm giving it a serious try and if it works with me, I'll be jumping on one foot. Thank you so much.
Logan Flood (5 days ago)
I been working biceps one day, triceps next day , chest next day , and then back to bicep, is that not good?
Great advice , thanks mate from down under ...
TheJLAMAR23 (6 days ago)
Also, Jeff could you possibly do a day of training that you, yourself do? Like a raw no cut vid?
TheJLAMAR23 (6 days ago)
I love you Jeff. No homo, but you’re vids are spot on every time. All these other fakes on YouTube don’t know shit.
Sabahet Softic (8 days ago)
Can someone help me. I don't understand the sliced rep. First he does 15 reps. Den how many does he do efter and after that and how much reps for how many sets??. 4:30
Delacroix (8 days ago)
looks like you have botoxx for your biceps
Francisco Delacruz (8 days ago)
So fap or no fap?
JaRdTube (8 days ago)
Athlean? I thought Darrell renamed it to Athleap!
spontanp (9 days ago)
The best advice every time! Thank you for the knowledge !
gavva2010 (9 days ago)
Nicely done. This guy knows what he's talkin' bout.
Amr EzzElDin (10 days ago)
it's been a year since I've had a gym membership, and my biceps hadn't grown a bit, I think I have to go and sort this issue
MH D (10 days ago)
I ALWAYS see the best jokes in jeff's comment section 😂😂😂
tristan michael (10 days ago)
Arm wreslters train there biceps a lot and have big biceps though
Stroppy (10 days ago)
I think I can help you build biceps *Supinates magnificently*
Dec Jeramieh (10 days ago)
Those biceps looks like they about to explode when you do a curl HAHA
djredz100 (11 days ago)
My biceps grew just by watching this guy
Neonblue Industries (11 days ago)
I know this to be true. The more you can vary a workout the better. My friend who is a personal trainer and weight lifter for many years told me that you must keep the muscle guessing for maximum growth, but not over do it.
Skîit (11 days ago)
I feel weak I can curl 25s and 30s dumb bells but I can hit like two curls with the30sand then my biceps lock 😂 I can’t lift anymore anyone know why? I think I’m just not strong enough yet to do 30s like that any exercise recommendations for that to build more tone in the biceps and strength I’m 14 and have been going to the gym since last year I have learned a lot by my mistakes and videos but sadly I have no trainer and no one I know that can guide me personally so I gotta look up these videos I have made some decent gains though but as like 2-3 months passed my beginner gains are gone now it’s harder to get them
Social Life (12 days ago)
to sum up, increase the intensity keeping the basics in mind
Ultraman Maximillion (12 days ago)
Thank you!
Joseph Murphy (12 days ago)
You :‘ through my perseverance that I was able to get decent sized arms’ Me: ‘bruh...your arms are bigger than my legs...’
Eddie Inzauto (13 days ago)
Would an assisted single-arm curl and a slow, unassisted release to overload the eccentric be a good strategy to increase weight?
Stillwater Savage (14 days ago)
I have a question. I watch a lot of mma and these guys are often lifelong grapplers with tremendous core strength and endurance. When you see them during weigh ins, they often flex both their arms out. I notice that they have a lot of definition in a certain muscle that lies at the beginning of the bicep, just under the shoulder, it sorta looks like a triangle. I can't tell if that is actually part of the bicep or a different muscle. So my question is, is that actually a core muscle, or a bicep muscle and how do you target it?
faseeh ul hassan (14 days ago)
Taking protein have any side effects 😞😞
aaronboutwell (14 days ago)
Can you please add a video on lifting to correct posture. Thanks for the consideration.
Naveen P (15 days ago)
jeff how to do monster workout plz teach
Freedomboy006 (15 days ago)
key to big biceps is lighter weights, high reps but it all depends on how much fat you have.. im thin so my biceps look full (not as ripped as jeff) but they will look tiny if i had more fat on them... the less fat you have the "bigger more muscular" you look
Hisham's Life (15 days ago)
Pregnant biceps
anon mouse (16 days ago)
Question for the fitness experts, does doing a lot of back work mean I have to cut back on bicep curls? I normally do a full body workout 3x a week and do some minor stuff with dumbells at home 2x a week.
JamesBroad (16 days ago)
Biceps pronate not supinate sorry mate
toke poulsen (16 days ago)
I tried doing curls with heavy and light weight and fast and slow. But i feel Nothing in my biceps its my forearms who stops me so i dont get any gains in my biceps at all
kreeplx (17 days ago)
This is exactly what I needed. Thanks!
Kevin Unknown (17 days ago)
My biceps hurt from watching this.
L3SAN360 (18 days ago)
So basically do curls once a week? Or can I do them mondays and fridays.
TelFiRE (18 days ago)
Honestly your biceps look like they would hurt to have and get in the way XD
Elemental Designs (18 days ago)
Give daddy kiss
muffinelite (18 days ago)
You call that "decent size arms"? 0:35
Planet G (19 days ago)
Ok slicing looks interesting. I do reps we called 7's which was 7 bottom to middle, then 7 middle to top, then 7 full motion
Tom Black (19 days ago)
I don't quite understand. Is Jeff saying to drop the volume in favour of more intense sets?? Does doing different variations of bicep curl work better than sticking to the standard bicep curl. And what is time under tension??
lofsis (19 days ago)
I N S A N E freaking arms! Will def try your curl variations!!
K S (20 days ago)
i wish you can help me to boost my metabolism :( and how i will do the things to make burn my fats in my body . mostly in my Belly :(
Aawishkar B (20 days ago)
Legends has it, even his muscles have muscles x.x
Korey (21 days ago)
Nice deltoid curls ;)
Korey (21 days ago)
This is why I group together push workouts like chest and triceps presses, and on another day group pull lifts, like back and biceps.
Ace Windbreaker (22 days ago)
Just listen guys! Jeff knows what he's talking about
Kh Kh (22 days ago)
I train like crazy but my bicep just gets hard but not grows, I think it's my genetics.
dennis craig (22 days ago)
Thanks jeff this video will help me alot. My arms used to be 18in not they down 17 because i was stail.
Anjana Zenil (23 days ago)
ATHLEANX.COM
Shahrukh Abbas (23 days ago)
Natural gains are much better,steroids and protein shakes are not good for health.
Pang Bang Dang (6 days ago)
Protein shakes are just a supplement made of dairy (cow milk) (whey and casein). Whey protein is the wet substance ontop of tour yoghurt made in to powder. If you are a troll than fuck off otherwise have a god dag.
Arnau Gangsta (19 days ago)
Protein shakes aren't bad my man
Ben Pulham (22 days ago)
I agree
Bry Guy (23 days ago)
ITs CALLED TEST/ACETATE TO BULK UP, THEN A CYCLE OF CUTTING ROIDS..... 😆😆😆
Sachin Rana (23 days ago)
What if he speaks less and do more?🙂🤔
Sebastiany Colony (24 days ago)
oh yes
Jamal Netflix (24 days ago)
Jeff’s biceps look like a titty with no nipple #gainz
AgentJay024 (25 days ago)
Wait let me get my compass...😂 Excellent information, definitely gonna start this
Kamil Porwisz (25 days ago)
Did he use steroids
El Narcotraficante (24 days ago)
No
Schnok21 (25 days ago)
Can someone help me to stabilize my elbow?
Sad sad (26 days ago)
hearing you in 2019 ♥
Miguel Monreal. (26 days ago)
At what age do you recommend children to start working out, then lifting weights? Does it interfere with their normal body growth to start before puberty?
Miguel Monreal. (24 days ago)
Thank you all for your help. The main thing I was worried about was his growth. He's a little short for his age and I didn't want to mess up any growth by starting exercises using his body weight to start with. Martial arts was an idea I hadn't thought of thank you all for your help.
El Narcotraficante (24 days ago)
Weightlifting does NOT interfere with growth. I'd start with a good year of pretty much only doing bodyweight excercise as soon as you hit puberty so probably at 12 or 13, then after some time get some dumbells and get used to them for some time and then with 14 or 15 join the gym. Most important is that you eat well and dont give up school sports or friends over working out. As the others said doing martial arts is a perfect way to get stronger
Carl Lubrin (25 days ago)
Start with martial arts cause the basic movement will help the kids develop reflexes and flexibility in there body plus when there kids it’s easy for them to gain flexibility as when there older or in there teens
Miguel Gonzalez (25 days ago)
Miguel Monreal. Yeah. I recommend sports instead
ROHI 7 (26 days ago)
That thumbnail
Krutarth Bhatt (26 days ago)
Haters will say the thumbnail is photoshop
Cameron Marshall (28 days ago)
My right bicep is bigger than my left. Is that a good thing?
TrippyHobo (25 days ago)
Thats normal, my left bicep is way bigger then my right too.. :)
E Bartlett (28 days ago)
Who dislikes this video? Like seriously
Nikos Lazaridis (28 days ago)
I was wondering I train biceps twice a week every Tuesday and Thursday 3x4 and 4x3 exercises x sets both quite strong is this slowing down my bicep growth or even damage it making it smaller?? Or is it good? Cause I don't see much of a growth anymore xd
Sachin Dhanda (28 days ago)
my forarm give up.. quickly
Marek Pająk (29 days ago)
I want people to exercise and achieve their greatest sense of well-being and fitness possible, but I don’t want them to use cocaine instead of eating, like those YouTube fitness experts who’ve been exposed recently. They sure looked great on a diet of cocaine.
Thanks Jeff. Your videos are always informative.
Zachary Pollack (29 days ago)
My problems are that my triceps and shoulders are built from working and keep stealing all the work. Ill do bicep workouts and all that gets bigger is my forearms triceps and i get a mean lump on my shoulder Bove my triceps... Looking for better isolation techniques.
The butcher (30 days ago)
if you quit looking at internet porn your arms will even out.
Santhana Samy (30 days ago)
Old song
Caleb Mitchell (1 month ago)
Haven't watched weight lifting videos in 4 months. Hit the gym for the first time in 4 months, and started with bicep day. This was my first recommended video, creepy.
Michael Dove (1 month ago)
You look like you could be John Turturros son.
Edmund Reetz (20 days ago)
Never trust a hogwalup!!
You have 2 bicep heads, and they activate at different stresses angles and weights.
Ro & Mo (1 month ago)
Great channel.
Paul Racine (1 month ago)
Shock the muscles!! SHOCK THE MUSCLES!!
Juan Alcala (24 days ago)
Taser is at the top of my shoping list thanks!!
Farooq Azam (1 month ago)
Jeff the genious..
Imran Sayed (1 month ago)
You have nailed it......
Daddy Dividends (1 month ago)
Trains and pyramids work well too
Cristian Correa (1 month ago)
Wat to eat before n fatter
Cristian Correa (1 month ago)
Wat to eat

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