6 Reasons Your Biceps Aren't Bigger (SCIENCE BASED)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/6-biggest-biceps-mistakes If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@infinitywardyeah1189]

Has anyone actually ever won??

[@KM-hk8tc]

Dammit I NEVER WIN (kicks Jeff on the shin and then throws himself on Jesse weeping)

[@jasonnicolosi7212]

Love the video demonstrations. Very helpful!! I just can't reply within an hour to compete for a chance at the opportunity at the Beaxst PPL program. Cheers!

[@Littlebpaulmuller-Owner]

​@@infinitywardyeah1189why don't you take a guess?

[@rebosologo]

JAJA HEAVY DUTY SYSTEM 4--2-4

[@LittleBpaulmuller-Owners]

0:50 Tempo 2:00 Wrist extension 3:15 Exercise variety 6:45 Always doing stretch exercise 9:10 Always doing both arms at once 10:40 Supination 12:10 Intensity Techniques

[@Linnerd]

✌

[@ryeguy9079]

Thank you for getting to the point.

[@franciscooctavius5957]

Brother- that wrist extension #2 is about as basic logic as you can give. And I’ve never once even thought about doing that. Great job Jeff and thanx.

[@Jermy235]

Thx

[@brentsullivan619]

55 years as a gym rat and you still teach me something new with every video. Thanks Jeff

[@theveganveteran]

Are you still making gains? I’m 60 and always learning (from Jeff) too!💪🏼💯

[@adityaaa9359]

55? Damn man that's a dedicated gym rat right there lol

[@jakubmelus6277]

This KZbinr is 55 years old?

[@theveganveteran]

@@jakubmelus6277yes. A pro trainer and a physical therapist. He’s taken care of himself (obviously) and pro athletes for years; traveled with pro teams as well during his career. You’re in a great place, if you want to learn some “science based” secrets to keep you strong AND SAFE. 💪🏼☮️&💟

[@o.maybsss]

@@jakubmelus6277 He would have to be older than 55 obviously if he has been going to the gym for 55 years

[@life_toon962]

This is one of the best videos I’ve seen from Jeff for a while

[@edwinzavala90]

I know right? I’ve followed since 2013 when he had that large video opening but lately his videos have been more similar to all the others “fitness influencers” even he has talked about other guys out there and I don’t like that. I mean i get that he needs to make profits from their videos but I don’t know I like more his older videos.

[@andrewcochran4389]

I'm 67, can use only cable at home, and this is the best biceps video I've ever seen. Everything in it is important. Thanks Jeff!

[@troyhunt1111]

Hi it's an honor to watch your videos they are so helpful. I am 63 years old and I have been watching your videos for years, they have improved my overall health. Thank you so much and keep up the great work you are doing

[@MadeForAI]

GET THEM COUGARS TROY!!

[@albertwesker2k24]

@@MadeForAI Bro is making them GILFS wet 🌊

[@886Motorsports]

So much info packed into a short clip, no unnecessary BS talking either like other channels!!

[@bendekoe1044]

Exactly! And this is why I have used his programs for the past five years: there is so much to consider that it becomes hard to pack that into a workout all by yourself. The programs have all this info worked into them. They are great I can assure you

[@joeyrodriguez8474]

That’s why I love this guy despite some stuff I’ve heard that were negative about him. He speaks like a physical therapist every time

[@joeyrodriguez8474]

One of my favorite channels I’ve ever discovered. I stopped paying attention to anyone else but this guy when it comes to pointers for exercises.

[@vazquezcarlos]

I've watched a hundred of your videos and i still learn something new and reinforce what you've already taught! Also, of all my muscle groups, why are biceps the most painful!!

[@onajitetriumph5993]

Biceps painful??? Try shoulders or triceps

[@bergenmatthew]

And this is why I still watch loads of Jeff…. You’ll learn something new all the time!

[@ajinkyasaudagar889]

6 Biggest Biceps Mistakes to Avoid and What to Do Instead Rushing Through Repetitions 1. Mistake: Performing repetitions too quickly. Solution: Slow down each repetition to maximise muscle engagement and control. Focus on both the concentric (lifting) and eccentric (lowering) phases for optimal growth. Improper Wrist Position When Curling 2. Mistake: Neglecting wrist position during curls. Solution: Keep your wrist extended and bring it behind slightly as you curl. This ensures better targeting and isolation of the bicep muscle. Emphasize less on Volume and more on Variation 3. Mistake: Relying solely on high volume to drive bicep growth. Solution: Also, Incorporate a variety of exercises to target both the long and short heads of the biceps. For example, exercises like incline curls, which position your arms behind your body, effectively target the long head of the bicep. 4. Mistake: Falling in love with stretch-only exercises. Solution: While stretch exercises like incline curls are important, complement them with heavy barbell curls performed with a slow eccentric phase. This combination promotes balanced bicep development. Always Curling with Both Arms Simultaneously 5. Mistake: Always Performing curls with both arms at the same time. Solution: Alternate between single-arm and double-arm curls to prevent muscle imbalances. Additionally, strengthen your core to support heavy barbell curls effectively. Neglecting Supination Overload 6. Mistake: Overlooking the importance of supination (rotating the palm upwards) in bicep exercises. Solution: Take advantage of supination to differentiate bicep engagement from other elbow flexors like the brachialis and brachioradialis. Ensure you include exercises that overload supination for better overall bicep development.

[@ozzie4306]

How do you know all this????

[@rosaem979]

💪💪

[@filtermydeftonez3227]

Lol that's exactly what he explains in the video 😂lol

[@Thegeneugamer]

aint reading allat

[@T-Vegas]

The stretch position is where you stimulate the most muscle growth. There has been around 25 studies that show this. So, all your exercise should be stretch-centered. If you want to grow. So, the best bicep exercise would be a face away cable curl. Where you get the most tension at the stretched position. May want to look up Wolf Coaching, or Stronger by Science. They are more up-to-date on the recent literature considering lengthened, stretch centered training, for hypertrophy. Lengthened partials are the superior method for muscle growth.

[@tunfich1166]

maybe this vid was recorded before these studies were released bc theyre pretty new

[@OzziesTimeOut]

I am pretty sure Jeff is debating whether long lengthened partials are really worth it due to the hype online from Wolf Coaching and perhaps because they both don’t like each other

[@T-Vegas]

@@OzziesTimeOut or Pride could be an issue. Don't want to admit that he's wrong. Making a video apparently based on science, he should actually be up-to-date on the current science. Regardless if you like somebody else or not.

[@TetanusStrings]

Jeff's best feature is not his biceps, it's his hairline.

[@astroboirap]

rogaine

[@supernothing77]

Facepulls​@@astroboirap

[@timsolorio6527]

Right?! Silent flex 😎

[@catsteinhilb2880]

It’s his brain line

[@mikeholland6750]

he never skips hair day

[@mattstanbridge]

Is there a video of Jeff's weekly workout? Showing how he splits his body parts up and how often he trains each muscle group.

[@JamesBrownlip]

Wow I love the wrist tip. Trying it on next arm workout

[@terrtorry]

I mainly train with dumbbells and pull ups, pushups I noticed that having broken both of my arms and hands it’s hard to notice ur fingers are limiting the full range of motion your muscles could be experiencing. Thanks for the tips i immediately noticed a difference in my biceps

[@jamesbrandon1829]

Thanks Jeff . At 72 still doing lite weight s. With neck back & elbow issues. Thanks again. God bless

[@SmokeDoggg91]

Keep it up big dog 💪

[@filtermydeftonez3227]

U should try resistance bands I've been using them for six years and my muscles have definitely grown and mainly I have no more injuries or pain anymore especially in my lower back and I have scoliosis and bands have definitely helped

[@tortuga2195]

I really needed to hear this! Thank you so much! I noticed my long head was being overdeveloped compared to my short head. Thank you! This makes so much sense

[@curt300s]

brilliant analysis and brilliant advice from the best of the business.

[@LuisGuerra-zb3ji]

Jeff continues to be one of the best on KZbin. Listen to this guy and you will improve your physique immediately.

[@Prodriver96]

Jeff is extremely thorough!!! Looking forward to utilizing his training

[@dianadambrosio1]

This was fantastic Jeff. Even as a trainer I learn something from you. You break down everything and back it with science and experience. Thank you again ...

[@LDacic]

The King of Biceps strikes again! Thanks Jeff and ATHLEAN-X team!

[@herenow2630]

You always give the best advice, jeff

[@BigstickNick]

I had my best biceps following your advice. I lost it, and I forget the combination I was doing, but it was great. I think it was cheat curls, static chin-up holds, and some 21s DBs to finish off. A girl friend(just a girl who is a friend) even hugged me one day, and said “what are those” as she rubbed the biceps. I blushed…but haven’t had them since.

[@dnbmania]

And he never forgot that bicep rub

[@a.c.slater573]

@@dnbmanialiterally talking about it years later on a KZbin comment section 😂

[@thebeatmajors_yt]

You just remembered it.... take yo ass to the gym

[@BigstickNick]

@@a.c.slater573 it was a pretty good rub

[@Ebondeath22]

@@a.c.slater573 Let the kid be proud of himself. Not everyone has been dedicated to the gym for 10+ years like some of us. He felt accomplished and validated in a way he might not have been before. Shit like that matters. Lets not trash our fellow Kings and encourage them to get back in the gym, build those guns, and score the hot babe.

[@jasonvichinsky1458]

As always, excellent video

[@zerolius]

Thank you for all the content you provide ! Respect from France 💪🏽

[@sandgroper2037]

Jeff has incredible biceps 💪 yes they are pretty impressive. They are, in my opinion his best asset. Again Jeff’s biceps are the highlight of this video…. Flexing and stretching their way through an informative post. If there is one guy who knows about biceps development it’s Jeff. I have followed Jeff’s biceps development program religiously and have developed biceps that I am proud of. Thank you Jeff . Jeff’s superhero name should be Biceps Man. Another post where Jeff gives us great information inspiring us to build biceps just like him. He always gives us all his secrets unafraid that we will get biceps bigger than his. You are incredible man 👍👏

[@righteousiron8216]

Excellent Information And Instruction Thank You Sir! 💪

[@Emilio49Empire]

I always learn so much from these vids!! Scientific exercise knowledge has been a big part of my workouts, and my wife says it shows!! I can not work out for months and go and workout for a week and she says she sees a big difference so quickly!! Thanks Jeff for the knowledge!!❤

[@AlKey3]

Return of the Muscle Marker !!!💪

[@retro61]

Cannot get away with just how much quality information Jeff gifts us on this channel. wouldn't surprise me if there's a few 'trainers' out there who're making coin off of parroting these videos to their clients (while claiming the knowledge as their own)

[@franciscrocombe]

I'll try this. Carrying boxes back to the office I wondered why my biceps were hurting. I've got the strength to lift heavy but training light weights hurts. I'm sure Jeff's tips will help.

[@SuperbikeDiscovery]

Insane stuff. Best KZbin channel for muscle gain by far. Thank you and God bless you all

[@penguino87]

thanks for the great info bro, u are the best

[@irshadmusaphir1123]

That was awesome information thank you so much.

[@mattharrison2330]

I love these videos and they've helped me so much thanks Jeff! You have so much knowledge plz do more stuff on muscle anatomy for dweebs who actually enjoy a little more depth

[@connormccredie6984]

Jeff your absolutely BRILLIANT!!!!, your SO informative in your videos and you demonstrate the exercises. Always learning something new from your vids. You have helped me to no end. Big thank you. Your a LEGEND, a BEAST. 👍👍

[@Mister_Martyr]

"If your watching this video, you're likely making some mistakes." I thought Jeff was telling me I was making a mistake by watching his video..

[@Batman_1939]

🤣🤣💯

[@michaelcozzitortoiii5350]

If that was the case he’d be right

[@denimyadav3826]

Me too and I think that's true 😂

[@Punchy361]

*clicks on video* what am I doing with my life?

[@user-strength10]

nah bro, i just saw the word biceps so i clicked lol

[@jimmy3527]

I really like your videos and use them in my training but maybe give us newer people to working out some shorter videos we can use to get us started. I would also like to see your thoughts on diet and weight training. Thanks for posting some great content.

[@pomztoybox6877]

Thanks again, Jeff! Man I wish I would've taken a photo of myself 2.5 years ago before I started following you. Even since last June when I started using supplements (yours) for the first time. I packed on a ton of lean mass and dropped/dropping fat. I'm a 51 y/o retired vet and in the best shape ever thanks to your guidance and products. I WISH I HAD THIS WHEN I WAS SERVING!!!

[@christislord137]

No lie, his cookies and cream protein powder is the best tasting protein I have ever had. Love Jeff's advice and his products. Keep on keepin on brother, peace ✝️

[@marvintezo2640]

Great video Jeff, as always. You are the best! 💪💪💪

[@RestaurantManager101]

Awesome content as always Jeff, thank you

[@lyric3023]

I love this chanel ...awesome energy!!!

[@azryelkelly7851]

Thanks for including dumbbell exercises. My limited exercise space only allows me to use dumbbells.

[@christopherjohnson1803]

Can't do regular Curls anymore, due to an elbow injury. Have to do hammer Curls or reverse Curls( puts a lot less strain on the elbows)

[@jeffm6390]

Love the markers for this video. Very good video, as always. Thanks for your expertise!

[@beyondlimitsproductions1468]

Been a little while since I've checked out these great videos. Jeff your arms got more muscular !!!

[@williamgarey8114]

Thank you Jeff getting new ideas every time I tune in

[@MrAdam-dh6kx]

Thanks Jeff. Very good video and definitely will find it helpful.

[@nimakamali6645]

So knowledgeable… thanks 🙏

[@TheReallyRealSunTzu]

For some reason I used those markers on my biceps. I couldn't distinguish between any muscle groups or features. It was smooth. Need to start some regular work out

[@godspark6558]

This depends on the individual and what they are trying to accomplish in maybe a sport, seniors trying to stay fit, slow gainers. The slow, fog and fast twitch can all be trained by example... 4 quality reps, followed by 4 fast reps, finishing with 2-4 slow to super slow. Hold the last rep at contraction as long as possible then take your time on the eccentric phase. You can also do this.. 8 quality, 8 fast, 4 slow, to 2 slower, to holding the last 2 in eccentric movement.

[@CanadianOffroad4x4]

10:12 - Love this Bicep Curl. Hands position (hold DB on offset not center grip)and lean in to it. Squeeze up top and man oh man. 2 sets is great with my forearm workouts. Cant wait to get Jeffs biceps! 👌💪

[@andreyvtr.2162]

ALWAYS, excellent advise.

[@jameswoodall9261]

This reemphasized a video you did about making the sets last about 45 secs. Man. that's tough! Still picked up a few things for tomorrow. Thanks

[@darnitthelma4247]

A 45second set is tough? How quick do you do your sets??!

[@jameswoodall9261]

@@darnitthelma4247 Yep I'll never say "only" 45 secs anymore! Usually 1 or 2 mins between sets. But I may then take a little more time between exercises. Of course you use less weight than you may have been using. This allows the effort to be on the muscle and not the joint. And maybe not use a complete range of motion. Just hold back a tad so the muscle is always under tension.

[@darnitthelma4247]

@@jameswoodall9261 😆

[@OMARIMEDIC]

Hello Jeff Hope you are doing well As I head to your channel newly or let me say see your channel newly I wanted to ask a question Mr Jeff. How long should I do total body workout? As you know I want to start building muscle and as everyone else I started from total body workout I wanted know how long should I do the total and how many days should I do a single exercise? I'm very happy to find your channel in KZbin and wish you all the bests

[@AZ-vf1qe]

Thanks I wanna be like u guys 1 day.

[@ValeriaM1983]

1:51 I always train slooooowly. Major difference in muscle development and growth.

[@TTInfiniteGaming]

I bet you're seriously lacking in explosive strength if you always train slowly.

[@dnbmania]

​@@TTInfiniteGaminghe's probably training for size

[@TTInfiniteGaming]

@@dnbmania explosive strength is important for size

[@ericmalitz]

@@TTInfiniteGaminggreater strength in his connective tissue - which he’s acquiring if he’s using full range if motion - greater explosive potential.

[@TTInfiniteGaming]

@@ericmalitz yes slow training in addition to explosive training and cardio is best. but "always training slowwww" is missing a key ingredient.

[@leonjohnson9625]

As always, Jeff gives the best info out here🙏🏼

[@isimonsez]

Reverse close grip pull downs work best for me 💪🏼

[@TiberiusX]

Heavy Duty classic

[@corenko]

Nice lat exercise

[@ch00se]

Reverse grip pull ups are crazy for biceps man​@@corenko

[@isimonsez]

Wide grip for lats… close grip is good for biceps

[@richdanesi]

One the top 10 videos of all time.

[@diptendusaha4587]

I tried this a year ago and had a wrist injury. Thanks man!

[@netomilt]

In 30 seconds this guys get to the point. Def felt the burn. #goat

[@pennyontrack]

Your arms are nuts!

[@andrewsenn3467]

And his nuts are arms! 🤣

[@calebford6318]

SARMS

[@blackmcbain3145]

No, they are arms

[@stevepicard6920]

His arms are nuts cos hes got none in his shorts

[@MojoMan007]

Yes, CocoNUTs!

[@LynnVanzandt]

Outstanding information. Sound advice.

[@danielschulz9304]

Tons of good stuff here, I got watch it again, thanks

[@suliyantowijaya]

i will try this training. seem as beginner my training method still not right 😅. thank you for sharing your training method💪

[@onajitetriumph5993]

Watch his exercises ranked from best to worse, for each muscle group. It will help you as a beginner alot

[@jasonsweet6877]

Jeff you are the GOAT!! However, I'm surprised you didn't mention close grip palms up pull downs which is the best biceps exercise one can do better than any curl. During a curl the biceps are contracted from a single access point, the elbow, rather than evenly. the benefits of the additional contributions of the back and rear delts allow me to overload the exercise more and power to a point of fatigue I can't reach without a drop set. Not to mention the benefits to the growth of the afore mentioned muscles.

[@NothingtoseehereYepnah]

Clearly you are an expert...self proclaimed though. But you are in great company, as there are many on KZbin with far to much to say in the comments section. How about you just learn to watch a video without the need to constantly comment.

[@jasonsweet6877]

@@NothingtoseehereYepnah No expert. But I have some experience and I listen to experts like Jeff. I respect nobody’s opinion more than his.

[@andywhite2995]

I would really like to see a video on all the things you did with your training to help recover your torn bicep. It looks like it’s bigger than it was before the injury 💪

[@clayharding6250]

Great video. Thank you

[@sandgroper2037]

what i noticed you didn't mention was THE SQUEEZE. an important component of biceps building as emphasised on video of 28th may 2017💪💪💪

[@peppermintyfreshness]

Started training 1 month ago, these videos are great ❤

[@nocarbsnation]

Perhaps your best video yet! Thank you!

[@davidkostreva1179]

Over 40 and just started using Mike Mentzer's one set routine on arms. It works.

[@stevedyches4635]

How does that work exactly? Just go real heavy? Low reps?

[@112starwarsfan]

Thanks a lot, Jeff. A good time to train my biceps even smarter

[@Rob-tu6kl]

Best bicep vid imo

[@wallylosangeles4155]

Thanks for your Great Videos like always Jeff!!😀👏👏👏👍

[@williambradleynaidoo2174]

That was brilliantly done. Can we have a tricep one as well 😎

[@eitandavidadv9143]

Thank you so much for your great videos

[@FitOneswithVarun]

#6 is good, make sure you get the supination overload

[@noelg77]

Great material Jeff as always, thanks for that! I worked out for 30 years and my body fat is decently low, around 9/12%. I’m happy on what I see in the mirror I also have decent vascularity for my age (similar to yours Jeff!), however I can definitely see the big vein crossing my right bicep but it’s totally invisible on the left bicep even under contraction and it as been like this since I was a teen ager! I believe that’s is genetic perhaps but I was wondering if there is something I can do to make that vein pop in on my left bicep. Thanks if you will answer that, btw Jesse you are a legend , your progress is truly inspiring. Stay strong

[@LittleBpaulmuller-Owners]

Watch How to Get Vascular Arms (BIG & RIPPED!) ATHLEAN-X

[@93deiondavis]

Great video, as always. Thank you 🙏🏽💪🏽

[@howardgelf]

I listen to you. I get Gainz! Period! You are the best from the rest. And pretty darn funny. Kudos to Jesse. Remember when he started with you. Might I say dang.

[@srinfinity5587]

Hey there! I was wondering what your thoughts are on the style of wing chun training. The isometric training of the first section of the first form Sui Lim Tao. And how that kind of training can shape strength and muscle mass on the body. Thanks!

[@joseespinal9380]

Jeff definitely didn’t skip biceps day 💪🏾💙

[@scottvandergroef5534]

Great video

[@f.ckthetop40]

The forced supination piece is pretty brilliant.

[@Goku69762]

I got cramps from doing so. Thnx jeff

[@BrotherBeard75]

Your biceps are insane man💥💥💥

[@craigbuckley4832]

Brilliant video, really helpful and insightful 👍💯👍

[@Xray1325]

TY will try iy out on my next biceps training

[@TheSerg2319]

Jeff you the man!!

[@jaybman2700]

Those biceps are crazy

[@RealAzK]

Nobody: Jeff Cavaliere: And now, for this simple trick, watch as my normal biceps turn into Doomguy's biceps.

[@jamesosirisb]

I admire this man's commitment to becoming the perfect live anatomical model.

[@Pacuta_]

Huh, I figured out "overloading supination" on my own actually lol I just didn't know it. I use a cheap adjustable set of DB and in order to do an alternating curl of 25lb I have to set them up so that each individual DB has a 10 and two 7.5s, or 10 on one end and 15 on the other. I hold the DB with the 15 on the inside/bottom end because it feels better to lift that way, and I get great short head activation as a result. No wonder.

[@xXKP1979Xx]

I tried to add overloaded supination in bicep exercises and ended with distal biceptendonitis which took like two months to fully heal. Did I do something wrong or too much weight?

[@mattarcher9240]

great video. thank you.

[@ThisIsWilliamPhelps]

Jeff, I'd love to buy the design of the shirt you are wearing. Where can I find it?