The Surprising TRUTH About My Arms! (BICEPS | TRICEPS)

  • Published: 21 July 2017
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    In this video, I’m revealing the truth about the arm workout techniques and exercises I used to lay the foundation for building my biceps and triceps. I’m taking you all the way back to my early years of lifting to show you the two exercises I relied on and why I chose them as my arm size staples. By the time you are done watching you are going to have a lot of new tools in your arm building arsenal for getting bigger arms than you have right now regardless of how big they are at the moment.

    First, I think it is important to stress that I was not the product of good muscle building or arm building genetics. My father certainly wasn’t Popeye and my mother at five feet tall was not lighting the world on fire with her massive biceps. Beyond that, I’ve never resorted to taking performance enhancing drugs to shortcut my way to my goals. In fact, little known fact for those that care to ever read my detailed descriptions (you know who you are), I have never even been drunk in my life! I live as clean a life as possible. Some would call it boring. I just always wanted to know that no matter what I achieved in my life (or didn’t) that it was all 100% the results of my own efforts. If I didn’t get to where I wanted, I’d have nobody to blame but myself.

    With that groundwork laid, I did have an infatuation with wanting to build bigger arms when I was younger. Mostly this was because I had incredibly small arms. Everything I tried to build bigger biceps and triceps was not working. Ultimately, I developed a gameplan for building my arms that looking back, was rooted in some very sound principles of muscle growth without me even realizing it.

    The first thing I did was limit my choices to one bicep exercise and one tricep exercise. Look, the elbow is a hinge joint with a very simple function of bending and straightening. The biceps take on the role of bending the elbow while the triceps act to straighten it. What was more important at the time that I was just starting out was to nail down just two exercises (one each for the biceps and triceps) and find ways that I could continue to stress my body with them.

    The two arm exercises that I chose were the dumbbell biceps curl and the dumbbell lying triceps extension. I used dumbbells rather than barbells because that is all I had access to at the time. Later on in life I moved onto the barbell but that isn’t where I started. The key was that I didn’t just perform those two arm exercises the same way all the time. Instead, I varied the weights and the manner in which I did them to take advantage of all the different ways that I could build muscle.

    The first arm building approach I took was using weights that I could train with in the 10 to 12 rep range and rely on progressive overload and increasing volume. I used to overdo the volume actually by randomly doing sets during commercial breaks as I kept the dumbbells near the television. I know, not a sophisticated approach but it is what I did.

    Next, I would lighten the weight and shorten the range of motion into the top contracted position of the exercises. What I was unknowingly doing was creating an occlusion effect in my muscles that was metabolically stressing my biceps and triceps and helping them to grow. I learned how to accept the intense burn in my muscles as a good thing and it helped me to build bigger arms because of it.

    Finally, my favorite technique was to increase the weights even more and use a bit of a cheat to get the heavy weights up (without completely bastardizing the form). From here, I focused on lowering the weight very slowly to accentuate the negative and help create muscle tissue damage that was capable of building bigger arms.

    All of these were applied to just those two exercises. Today, I use many more exercises for more fine tuning and development, while at the same time, helping to keep my workouts interesting and exciting. If you are looking for a complete arm workout plan that trains your arms for their ultimate gains while still paying attention to the rest of your body, head to and get the Ultimate Arms program.

    For more videos on how to build bigger arms and the best biceps exercises and triceps exercises for growth, be sure to subscribe to our channel here on youtube at
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Comments • 2 399

    ATHLEAN-X™   7 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Carris Higgins
      Carris Higgins  2 weeks back

      Man ur great keep it up😈

    • Ian Mearns
      Ian Mearns  4 weeks back

      I have been a huge fan of your videos when you started posting a few years ago. I am not surprised at your success and try to look up your workouts everytime i am at the gym

    • Bandicoot Pro
      Bandicoot Pro  3 months back

      How heavy were the first dumbells

  • Demetrius Harris
    Demetrius Harris  2 days back

    man im going to have fun tomorrow

    • Thousand_Year_ Yeet
      Thousand_Year_ Yeet  3 days back

      Imagine if he started juiceing💀💀

      • Ronin
        Ronin  1 weeks back

        Must have a great diet !

        • Christina fields
          Christina fields  1 weeks back

          I❤️you videos

        • Dhiraj Lakhotia
          Dhiraj Lakhotia  2 weeks back


          • Niko Varelas
            Niko Varelas  2 weeks back

            You got a subcribe from me , keep going 💪🏾

            • TheIgnobleSavage
              TheIgnobleSavage  2 weeks back

              How did people know wtf they were doing in the gym before Jeff came along?! I mean there really isn't anyone else comparable in the level of detail and knowledge that he applies...truly gods work

              • satos1
                satos1  2 weeks back

                5:11 He would of been kicked out of Planet Fitness for dropping the dumbbells like that. Lunk alarm would be going crazy. Lol
                Seriously Jeff you have great arms and your videos are great.

                • Carlo Gambino
                  Carlo Gambino  2 weeks back

                  Drop Sets......nice.

                  • go figure
                    go figure  3 weeks back

                    Best coment section lol

                    • J P
                      J P  3 weeks back

                      He’s a natural.

                      • Painzda Somebody
                        Painzda Somebody  3 weeks back

                        Does ultimate arms come with the steroids youre using? i love your content bro but those biceps werent built with technique.

                        • Dylan Crimmins
                          Dylan Crimmins  2 weeks back

                          Shut up or I'll knock u out with my technique

                      • Mr. Physio 호주물리치료사


                        • Wesley Foster
                          Wesley Foster  3 weeks back

                          Who ever calls Jeff's arms tinny are people who have nothing

                          • Bill Dozer
                            Bill Dozer  4 weeks back

                            You are a full naty?

                            • John Carlo Abat
                              John Carlo Abat  4 weeks back

                              Jeff is a type of a guy who grow biceps just by performing Zumba

                              • 405 BOY
                                405 BOY  4 weeks back

                                I recently subscribed to this channel to find ways to put on more lean muscle and lose body fat.I've gone from weighing 252lbs to 219lbs. The problem is I've been having a hard time putting on more sizeable muscle.. It's been frustrating but I'm not giving up..

                                • Claire Redfield
                                  Claire Redfield  4 weeks back

                                  17.5 inch muscle? puny? shut up, Jeff

                                  • frank welsh
                                    frank welsh  4 weeks back

                                    great video and very useful to me ..thank you

                                    • ivan
                                      ivan  4 weeks back

                                      I've no weights at all

                                      • Jayant Kumar
                                        Jayant Kumar  4 weeks back

                                        17.5" inch.
                                        Not get that big.😂😂
                                        Jeff funny af.😁😂

                                        • Franz Scherer
                                          Franz Scherer  1 months back

                                          Great Video!!!

                                          • Joe Harvey
                                            Joe Harvey  1 months back

                                            I thank you for this video... a beginner like me needs to know where to start... thank you

                                            • Paul B
                                              Paul B  1 months back

                                              Another great video Jeff, thank you 💪🏼👍🏼

                                              • pankakesROCKS 12
                                                pankakesROCKS 12  1 months back

                                                Why is his left bicep bigger than the other one whenever he is using the weights

                                                • Romesh Chutia
                                                  Romesh Chutia  1 months back

                                                  how to build long head bicep sir.. answer. pls

                                                  • will cook
                                                    will cook  1 months back

                                                    Shitty genetics won't crush your dreams nearly as fast as a shitty work ethic. Good on ya' Jessie.

                                                    • david sanchez
                                                      david sanchez  1 months back

                                                      Ur arms will widen if u carbed up

                                                      • Austyn Almasy
                                                        Austyn Almasy  2 months back

                                                        I fucking love this dude, it is amazing how much free information he gives to the public. no excuses not have a plan when you hit the weights .

                                                        • Bob Eagle
                                                          Bob Eagle  2 months back

                                                          now thats a guy that loves working out.

                                                          • DAN B
                                                            DAN B  2 months back

                                                            Im going thru all these videos and realizing I’m 2 years late

                                                            • GODS OF AIMING
                                                              GODS OF AIMING  2 months back

                                                              Plzzz tell me brother hoe do u have such a round muscles
                                                              Is it work out perfection or it is natural(I mean genetic)🤔🤔🤔🤔🤔

                                                              🙏🙏🙏🙏🙏🙏🙏🙏 Plzzz answer soon

                                                              • Avinash Tavares
                                                                Avinash Tavares  2 months back

                                                                Love u body man! It's my benchmark / inspiration

                                                                • Side Effects
                                                                  Side Effects  2 months back

                                                                  Why do y'all want big arms lol

                                                                  This is a lot of trouble to go through for pretty much no reason

                                                                  • jstdun
                                                                    jstdun  3 weeks back

                                                                    This is true to an extent. In everyday life it isn't applicable. But for self image it is benefical for many. And many females like them on guys

                                                                • Texas Beaver
                                                                  Texas Beaver  2 months back


                                                                  • George Romasanta
                                                                    George Romasanta  2 months back

                                                                    I recall the days when all we had was our uncle's 18 lbs dumbbell. We did concentration curls 100reps w that

                                                                    • Sasan Maramkhah
                                                                      Sasan Maramkhah  2 months back

                                                                      Wait, so on the lying tricep curls... we should leave part of the back of our heads slightly off the bench?

                                                                      • Un tipo llamado Raúl
                                                                        Un tipo llamado Raúl  2 months back

                                                                        Your biceps are like bubbles woah

                                                                        • benjamin R wilcox
                                                                          benjamin R wilcox  2 months back

                                                                          why don't you measure yours arms on camera? theres alot of people saying your arms aren't 17.5 come on man you can shut them all up

                                                                          • benjamin R wilcox
                                                                            benjamin R wilcox  2 months back

                                                                            17.5 inch arms is impressive for jeffs weight and obviously how lean he is

                                                                            • Ayden Durrett
                                                                              Ayden Durrett  2 months back

                                                                              Jeff. I'm 17. And I do these exact same exercises about 3 to 4 times a week in my room. Every exercise you just did to the T. Pretty funny. But I'm still no where near youre physic my man lol.

                                                                              • Josephine Nantes
                                                                                Josephine Nantes  2 months back

                                                                                He grew up watching wwe while I grew up watching wwf and I am younger than him

                                                                                • Irt Turner
                                                                                  Irt Turner  2 months back

                                                                                  Wat age r u jeff

                                                                                  • Irt Turner
                                                                                    Irt Turner  2 months back

                                                                                    On a separate note u r the man lol

                                                                                • kefkapalazzo1
                                                                                  kefkapalazzo1  2 months back

                                                                                  17.5 inches arms are huge lmao

                                                                                  • Son Goku
                                                                                    Son Goku  2 months back

                                                                                    I kind of done same thing came up with things myself because I can feel they are working something but not sure what until I found them on the internet :)

                                                                                    • ΜΙΧΙ
                                                                                      ΜΙΧΙ  2 months back

                                                                                      Only two exercises

                                                                                      Shows five

                                                                                      • geoopa
                                                                                        geoopa  3 months back

                                                                                        17.5 inches and ripped is sensational!!! Oh and to have your very narrow waist line...well now that's something...not to mention being natural. Jeff I'd rather look like you and be healthy any day.