5 Steps to Bigger Arms in 30 Days (GUARANTEED!)

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! 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/5-steps-to-bigger-arms-in-30-days 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…

[@Mr_NoobPlay]

❤

[@siddestics]

❤❤

[@pranavbhor6119]

Can someone pls share this workout plan of 30 days

[@Pr0j3ctSTI]

💪🏼

[@standforhumanitariancauses4756]

I have pain in my olecranon part of elbow when doing tricep extension, tricep pull down, pull ups, and bench press. But no pain at rest. Any tips please?

[@PolarMind73]

I'm 51 and just started doing Brazilian Jiu-Jitsu. It's a blast. I was only able to do this safely after rebuilding a lot of muscle by following your content. Thank you.

[@manolopapas]

I am about the same age and I want to start Bjj, but I am a little afraid of injuries. Am I wrong?

[@thoughtsonfitness3249]

@@manolopapas no you are not… body conditioning via weight training is a vital component of a rigorous martial arts regime … I started training with due diligence around 1979 and started including weight training, only a few years later. Best thing I ever did. The carry over to my other athletic interests is as essential as it is valuable.

[@KingIrvXL]

Do you think you can take down a 25 year old lol

[@ericmoore2236]

Just watch your elbows 👍

[@KingIrvXL]

Bjj is so overated! It’s basically using your enemy strength against them. Say they throw a right , well you grab there arm or fist and swing it to right and use their own force against them and get behind them in a headlock

[@АлтайскийКазак]

I just realized I’ve been watching your content for almost 8 years now. That went insanely fast.

[@samueljohnson9566]

It's been about 4 for me. Goddamn

[@B..B.]

For me is about 6 to seven... Man I don't even noticed until now

[@MarkWTK]

I bought his programme 10 years ago 😅 Jeff was building something special back then, when not many incorporate science into workouts.

[@yipperdeyip]

Remember the "mY NaME eH JeFf" days? Lol

[@akaegotist]

Same. Went qwik

[@peuwuup8477]

what would i have done without you bro.. i was always trained really well but you always top it off with the highest forms and better positions. keep doing you. so much love

[@udomachinwa3329]

Bro you are the best all this youtubers have been lying to me i almost felt like switching to steroids until i start listening to u....i am from Nigeria where poverty is at the highest we can barely afford high expensive gyms and Nigerian men like to work out especially the young so we have no option but to switch to home made weights using cement and gravels.....so trust me bro you are like a hero to Nigerians because 70% of us literally build muscles following ur tutorial videos

[@FabricioRodriguezM]

I've been lifting for a long time, but that bicep, and tricep flex you just showed us surprised me when I did it. Thanks.

[@Spnfly65]

These are amazing! Any chance we can get something like this for shoulders??? I would love that! This 58 year old just wants to get bigger and stronger :) Thank you for all you do!

[@bjkarana]

Overhead presses as a base, and I cycle in dumb bell presses and raises every other week to avoid any imbalances.

[@calesticall128]

Cause old brain not something out the fatty acid.

[@Greebob11]

This is exactly the video I need right now. I'm not too bothered about having a small bit of a belly, but I do want bigger arms. Thanks again Jeff!

[@hassanbadarneh6613]

did they grow

[@Greebob11]

@@hassanbadarneh6613 To be honest, I'm not completely following exactly what Jeff said. I am using the turning of the arm when bicep curling though, however, I'm not focusing on triceps at all. Also, I think the muscles of my biceps are made the way that they don't grow a lot. I wear a large shirt and don't quite fill out the arms. I can, however, bicep curl 24kg because I have been consistent. I'm not an avid gym goer as well. I go once a week and I am still noticing an improvement almost every week. I have started incorporating legs to some extent too because half of your testosterone apparently comes from them. Don't skip legs is my main take home from exercising.

[@Greebob11]

​@@hassanbadarneh6613Also, don't know why I can't see my previous message (which was quite big) but I always train to failure with bicep curls and do a drop set.

[@handleishandlebar]

Still big thanks for continuing to commit and educating how to build muscles responsibly and resourcefully.

[@gabrielcomeau3518]

im at 15inch arms rn. Only started yesterday meal preps and eating healthy i wanted to wait until i loved going to the gym now its been a year i lost 31 pounds eating with bad habits now im trying ground beef and rice everyday. Im currently 220pounds 6'2.

[@razmandhamarasheed8768]

Hi Jeff, Wanna let you know that all your content is great. Thanks for sharing!

[@Pouya82]

You are a true inspiration and great help for somebody like me who workout alone at home or at night in my gym when nobody is there.

[@sage4nowty129]

Great arms exercises Jeff!! Your arms and bicep peaks are awesome!! That's my goal for the future!!

[@ShadowJack4488]

This dude is a legend. Same production but massive quality increase over the last decade of watching. He had the cleanest video game rotation examination sequence ever. 360 cam ring for that one?

[@caritasdecaro8019]

I love you. Your content is what keeps me safe in the gym, and motivated. Im actually growing muscle, after years of hating the gym. Thank you from the bottom of heart.

[@nikalainavtikov8508]

I come back to see if my boy is still pumping videos as much as his biceps, to my surprise he is! I let you down though, I had 2 kids and I gained 45 pounds (proud dad bod), but I've been eating healthier and going back to the gym recently. Best believe I'll be watching your videos again!!!

[@calesticall128]

Exactly for follow your kid join into junior muscle and bump sweet kids.

[@turvus2]

12:30 brachialis workout (choose the hammer curl variation) 3-4 sets 10-12 rep failure 9:50 mechanical drop sets for biceps Weight: 10 rep max Incline db curl 5 reps + no rest + seated db curl 5 reps + no rest + seated db drag curls 5reps Repeat with lighter weights. Duration: 5-6 mins 10:58 mechanical drop sets for triceps. Lying db extension top range 7 reps + bottom range 7 reps + full range 7 reps + db kickbacks 1 min + eccentric only skull crushers 1 min. Duration: 2 sets 13:27 do flexions&contractions. Good for mind-muscle connection. Can be done anywhere, anytime.

[@calesticall128]

Normal most people result..

[@danielsantana9873]

I swear, more people need to watch this dude lots of times when I’m watching other people they don’t make any sense

[@johnboivt]

You guys are the best. A trustworthy resource for anyone. No BS. Thank you

[@calesticall128]

The best of muscle arm be old fatty acid.

[@j5cy2j63]

Perfect video and timing for summer time! Jeff knows what he’s doing since summer starts literally next month 🤣

[@abprepboy33]

mehhhh- a perfect video for summer would be to lose 10-12 lbs and get a decent tan in 30 days. 30 days to grow your arm size is a tough ask. Also- most arm growth comes from big compound movements. Should be doing atleast 50-60 dips a day and 30-40 pull ups...... along with all your skull crushers and drop set curls.

[@j5cy2j63]

@@abprepboy33 damn bro who hurt you, I’m saying perfect video for me because all I need are bigger arms 💀

[@abprepboy33]

@@j5cy2j63 lol most people who work out would like bigger arms. Expecting to gain significant size in 30 days is setting yourself up for disappointment. If you want to do something that will make you look better for the summer in a 30 day time frame.... bigger arms using isolation work is laughable.

[@Martin46154]

@@j5cy2j63 Don't pay attention to him, I believe in you! Go grow those biceps!

[@raffyarceus99]

Would be nice to have a similar video for the chest and the shoulders💪

[@danielczubinski9499]

I have been working out for over 5 years and enjoying it.

[@DaniilDimitrov]

You are a legend man! Soo long in here . Never giving up!

[@TheBlaringBlue]

Consider the fact that you got this video just now for free. Insane value on this channel.

[@mrx1333]

Extra large is my shirt size but I can always build my arms to be bigger. Love these exercises!

[@timquain5341]

Ok ok. I'm also a physio. The brachialis' main action is elbow flexion with the forearm fully pronated. The neutral rotation of the forearm that you demonstrated in the video actually recrutes brachioradialis much more than the hammer curl action. If you want to bias brachialis, pronate the forearm. Also, savage approach to hypertrophy!!! Love it. Your labrum must love you lol

[@cimarronMC]

I've been doing Skull crushers every week for 2 years now I generally will stick with 50 pounds. My tricep growth has been great. I also super set them with bicep curls with the same bar. Get 12 reps each time

[@calesticall128]

Really for years speack for resistant not water.

[@SunnyDarkoShow]

Honestly all you go to do to get big is take it to failure and stay consistent doing so. Period.

[@jakematters2454]

I'm a thin 40 y.o guy and did this for one month (6 times a week splitting bi and tri on different days) and my arms grew by 3% in diameter each. Pretty happy to see growth in 4 weeks.

[@nomnomyourmom]

This is a 3x/week workouts

[@billfitzie4808]

thats crazy i liteeraly was screaming isnt that dangerous jeff?!?!?!?! but then you like said it wasn't and that really helped and now after 30 days my arms are bigger it was GUARANTEED!

[@WilliamusTrades]

Jesse looking MMA ready. Thanks guys for everything you do. Question: we do bodyweight exercises to failure for "missing pieces" day, but then how long should we rest between these failure sets? 60 to 90 sec? Or like 3min?

[@nomnomyourmom]

60-90s

[@norbucso]

Lot of my gains thanks to Jeff. Learned a lot about nutrition, fasting and failure❤ Thank you.

[@danqodusk8140]

Great work out, Jeff, and it's always nice to see Jesse pop in to add a little levity!

[@chew_cho47]

Im really happy i found you. I wish i had someone like you in real life to help me make sure i have the proper form & to mentor me. I tried looking a fitness mentor but havent found one yet. Appreciate all your advice and videos!

[@Rawbchu]

didn't realise you had a bicep tear, it's comforting to know you can still look good with some deformity. why didn't you get it fixed though? i had a complete distal rupture which i have fully recovered from and a old partial tear in the other arm that i am looking into getting fixed. my arms resting look very similar to yours as they are slightly different in terms of peak/shape.

[@thalai143]

Have been watching him for almost 8 years. He was the reason I was able to get abs in an organic manner when I was around 24 at that time after a break-up.

[@LatimusChadimus]

My height requires a Medium shirt yet my lats, shoulders, and arms demand a Large. Tailoring helps

[@W_PFP]

Or you could buy a large

[@SkunkyBrew]

Same. Some Ls are too long, some Ms too tight. I find Under Armour Loose Mediums or Fitted Large fit well.

[@ArdynSol]

My problem as welll lol

[@solojohno1]

Seems like a common problem. I'm in the same boat. And, yes, tailoring helps. I've started buying larges and then having them tailored so that they are shorter.

[@biizzlle]

Just get extra medium

[@milu01]

I have been seeing Jessy for 3 years, no noticable improvement so far. This kinda shaking my confidence 😅😅

[@evcricket]

I was watching this while I had some water and woke up a bit this morning, and my arms were tingling just from watching. That bit where you showed the bicep curls to failure actually made my arms hot

[@jonsmith9728]

Phil Heath has a similar style of training with intense focus on TUT to failure… i’ve incorporated some of Heaths training style in combination with some of your advice Jeff to my current routine (i’ve been recomping due to being out for a very long time) results have really accelerated the regaining process… next to bro science your the second longest channel on fitness i’ve followed through the years, just wanted to say thanks

[@tonyy9255]

Thank you Jeff, I’m gonna commit to it and see what happens in 30 days, it’s almost summer and it’s time to flex💪

[@mickhasthefacts8632]

I like these "lets get ripped for summer" guys. Thanks to that mentality here in Australia the gym is nice and quiet as it's early winter now.

[@nomnomyourmom]

@@accidentcellar6307 Not with that attitude, go fool yourself somewhere else, this place is for people who put in the work

[@nomnomyourmom]

@@accidentcellar6307 If you actually watch the video, you should know he told you the routine is repeatable and not just limited to 30 days, good job you dig a deeper hole for yourself

[@SavageGameHawk]

@@accidentcellar6307 bullshit lol I went hard af for a month and I look significantly better than when I started. I also changed my eating, sleeping and workout routine but you can 100% have noticeable results in 30 days maybe you’re not working hard enough bud.

[@SavageGameHawk]

@@accidentcellar6307 yaaaaaa at 48 idk about that one I’m 28

[@SamsonRamirez]

I feel like the international consortium of bodybuilders would dislike You sharing this video. Awesome Thank you

[@InvestBetter.]

People don't want "bigger arms" They really want Jeff's perfect biceps

[@Mr.Feanor]

Someone does not🤷‍♂️😁

[@danielwhatarethose]

For real 😂

[@Farangmoto]

Phew. I was waiting for the punch line!

[@evcricket]

Yeah I made a noise outloud during that flex. "fill your t-shirt sleeves" come on man

[@abprepboy33]

get your body fat down below 10%, continue eating a perfect diet..... and work your arms 15 ways each week for over a decade.

[@RudraBhise-h3o]

If any beginner is watching this Please dont expect results in 30 days improvement takes time but never be demotivated Stay woke💪🏽

[@JBalencia]

thankyou so much for this video Jeff!, i love how i have seen my biceps and triceps grow, but i love to make them even bigger ;)

[@dwaynemadsen964]

Thank you, Jeff! Jesse! I love it when you make a cameo appearance! Stay safe.

[@TheMlamp]

Ahh Jeff, been following you for a long time and sometimes I truly just watch your videos to regain my sanity...(the amount of nonsense that goes on working at a gym can quickly drive you nuts...) only two minutes in and my brain feels so much better. Thank you and cheers 🙏🏽

[@faizanbaber]

Years of watching your video, and still getting valuable information

[@joevandamm]

Excellent as always, thank you Jeff. Only advice I'd give out is if triceps are trained Wednesday and then Friday again in the missing pieces, for example, there is no way one days rest in-between will be enough to hit the triceps hard again, even if the exercises are different. There will be way to much muscle soreness especially if Wednesday was to failure.

[@joevandamm]

At 9:20

[@nomnomyourmom]

@@joevandamm "The point of adding in the bodyweight triceps exercises is that it allows for some additional direct volume that, since there is no eccentric overload, won’t effect recovery. Taking a more metabolic approach with these exercises will keep your body rested, recovered, and ready for more work."

[@joevandamm]

@@nomnomyourmom That's a good point, well said I won't argue that. It's just from my own experience I would always allow enough time between same muscle excerises to avoid either over training or injury ,but then again my recovery tends to be slower and everyone is different.

[@nomnomyourmom]

​@@joevandamm Direct work for Triceps in this routine ain't that high, only 6 mins + 4-6 high rep sets for the whole week. I'd be worried about getting more Volume instead of recovery if I were you.

[@bradlilly8603]

Jeff is responsible for more days where I can barely move the day after working out than any other youtube channel

[@EliteMega]

why is he blinking so fast every second i dont blink that often

[@geneza20]

Sir, you are amazing, I just found out about this video and I can say just that you are my best gym friend, not like all those online programs where you must pay, you just gave a 30 days workout for free and with some much information plus visual explination, I thank you for the work you put in and this will definitely help me out workout better and more efficient

[@andreasv9472]

Did the triceps routine today, couldn't take my t-shirt of afterwards! (due to not being able to reach my arms up, not because they grew in a day). It is BRUTAL (esp. afterwards). Let's see if the brutality leads to mass-gains. I've been climbing or a year now, and decided that I wanted bigger muscles, not just efficiency.

[@andreasv9472]

4 days later I can finally take my shirt off. I think I might have overdone it. I also did the bicep part the day after the triceps routine, that coupled with the fact that I climbed the day before triceps, I think was a bit too much. I ran today and yesterday to get some blood flowing. And sports massage yesterday. I have climbing today but my arms still hurt a lot. Wish me good luck!

[@andreasv9472]

Rewatched the video. Missed the part where he shows the split is done with rest-days inbetween. That makes sense

[@caritasdecaro8019]

For the triceps workout, how many reps do you do on #2 exercise and #3 exercise? The screenshot just says X1 minute.

[@andreasv9472]

@@caritasdecaro8019 I just went at it for a minute+. It was brutal. In the end I could barely stear the lowering of them even.

[@andreasv9472]

@@caritasdecaro8019 Now both my arms are inflammated and I need to go see a doctor later today. Might be because I went to the sport masseuse a few days later due to not being able to move my arms much, and I needed to climb the next day. A couple lf days later my elbows, and then my arms started to swell. If it is bursitis it might take 2-8 weeks to heal, with little to no workout.... So, don't overdo it. Having climbed for a year, with dips and benchpress on top of it I thought it would be fine. Be careful!

[@combatcritique]

Been following athlean x since 2015 made a lot of gains

[@paull2937]

I’ve been working out my biceps 3 times a week with bicep curls, I don’t see anything wrong with what I’m doing even after all of your other videos, yet they don’t grow. But I just realized, during sleep I use my arm for support under my head, and my head pushes down on my bicep. And now I think that’s the problem. Will my biceps grow now that I found a new sleeping position that doesn’t put pressure on my biceps?

[@calesticall128]

Speacking for normal and taste movement muscle arm.

[@cyclone_2484]

i dont think thats how it works lol

[@J.D.Mc.]

I have multiple Athlean X shirts and they fit great. I only wish the sleeves were shorter and not so long.

[@vinnieplayscod]

I'm short so I wear a small or medium shirt! Good information on taking arm exerices to failure and leaving reps in reserve on the compound movements.

[@bettern8thannever977]

Lucky haha, im just tell enough to need a large shirt. I look bigger in a medium but theyre always too short for me.

[@MurphyAKA]

tried this and it was awesome (i'll be doing this way more than 30days). can we get a shoulders version of this?

[@Djed_Photography]

3:11 bro just turned into a tomato😂🍅

[@ahcs2001]

Boom 🎉... Fill the shirt and finally win an athleanx giveaway! Summer of George is on its way!

[@dianelanthier5734]

Hi, I love your videos. Thank you for all the information! Could you please talk about the different angles or ways to grip handles when working triceps? When you do an extension for example, which way should your palms be facing? When I play around with different grip positions I feel the exercises differently in my triceps. Thank you! Diane

[@RoNiminal]

Yes! This is a great question that i feel many people could have

[@nomnomyourmom]

Watch Which Triceps Pushdown is Best for Your Triceps (IT MATTERS!!) · ATHLEAN

[@ilurvmybaby]

thanks I'll have a look!@@nomnomyourmom

[@tsukikrieger8467]

This guy…… is a blessing Allah keep you my bro

[@LurkerAnonymous]

Life hack: Just buy smaller shirts!

[@alessandroreyes8250]

Lazy mf

[@destruction0076]

Doesn't work

[@jdawggs2009]

Then you have a crop top😂

[@EvasiveShado]

Learn to tailor!

[@Kola-l7c]

Damn 😂😂​@@jdawggs2009

[@richardone2038]

Love how you explain and show the body part being exercise.

[@AeriaIPenguin]

So do we do our normal bicep workouts then add these at the end of the workout? Or replace normal bicep work for these?

[@DropFive0]

Starting this today 💪

[@stonerawks9882]

I'm glad you mentioned the brachialis. Training that muscle has changed my bicep/hammer curls completely. The brachialis is naturally the strongest muscle that attaches to the forearm, and I could go much heavier with complete strict reps by using it. I couldn't lift nearly as much with a regular bicep curl. As a result, because hammer curls train both the brachialis and the bicep, my bicep curls have also gotten better. Now I alternate both bicep curls and hammer curls in one exercise. Insane balance.

[@lilytea3]

0:00: 💪 This video provides tips to improve arm training and fill out shirt sleeves in 30 days. 3:12: 💪 Eccentric overload is an effective way to stimulate muscle growth. 6:07: 💪 Bodyweight tricep exercises can help increase tricep size and should be taken to failure for hypertrophy gains. 9:12: 💪 The video discusses how to effectively train biceps using drop sets and eccentric overload. 12:19: 🏋 The video discusses a workout routine that includes bodyweight tricep exercises and hammer curl variations. Recap by Tammy AI

[@MrMCN1963]

he’s the best. I hope he is making the big cash he deserves. i share his link with all my buddies…

[@captkalik]

Man the editing, graphics, and overall cinematic quality of these videos really have gone up

[@FunTimeFiFA]

Damn i love your arms bro, whenever i see ppl looking exactly how I want to look, it gives me motivation to work harder

[@Ryan-by8ui]

Mind muscle connection has been the biggest thing for me. Even after lifting weights off and on for a decade plus, I never really got the hang of this until around Covid. Since then, my arms have blown up. Pausing and squeezing as hard as you can at the end range of every rep is what gives you gains when you’re doing these isolation exercises on smaller muscle groups.

[@GeorgeGreenfield-ew1rm]

So that would mean pausing and flexing the bicep at the top (right before the eccentric) of each curl for example?

[@Ryan-by8ui]

@@GeorgeGreenfield-ew1rm Yes that's right - I meant to say "top range." This is also called peak contraction. Seems like it works wonders for the biceps and triceps though, counterintuitively, it doesn't work the same for let's say, the calves. Those get the most hypertrophy from a deep stretch at the "bottom"

[@GeorgeGreenfield-ew1rm]

@@Ryan-by8ui Ah ok, I'm a beginner lifter so I haven't looked properly into stuff like mind muscle connection yet so thanks for explaining 7 months later👍

[@Ryan-by8ui]

@@GeorgeGreenfield-ew1rm No worries mate. Hope it can save you from years of spinning your wheels with little progress like I had. Good luck

[@maxtsivourakis137]

This content is so golden, thanks Jeff

[@da29freakman]

Hey Jeff, question here. Is my arm size limited to the development of my shoulder, i.e., at some point will my arms reach a size capacity where I will have to develop the shoulder more before I can dd more mass to my arms? (The intuitive answer I believe is yes, but I'm wondering if there is research behind this pertaining to the body as a whole)

[@jaybeebee9288]

Heya, JC is far too inattentive unless you pay him, but luckily I like how you phrased your question so here comes your answer :) You will indeed be able to put quite a lot of mass onto your arms via isolation without seeing any appreciable gain in shoulder mass, I speak from experience as for a couple of decades I trained around an RC injury which prevented Bench and OH work. However after adding a few inches you will need your shoulders more because both Bi's and Tri's are most heavily loaded when performing the staple compounds, benching, OH pressing, and BO rowing, all of which indirectly work the delts, indirectly but heavily still. I'm going to take a punt that like me, you have genetically smaller arms for your overall body size, and are thus trying to compensate by focussing exclusively on arm work. That is indeed an amazing technique for bringing up lagging bodyparts, however I strongly recommend you hit the rear delts as hard as you can, as they are both vital for good shoulder health, they give the shoulder that coveted 3d effect.

[@omarel-begawy7397]

9:25 That pull day / push day division is really good for combining functionally similar exercises.

[@emg1990]

Thank you Jeff! I love your videos and workout routines, I was wondering if you could also include displaying the values in the metric system for the rest of your audience outside the US

[@ggg2502]

One of the very few no BS no stupid cross sales channels!

[@RayoBeatz]

his biceps are so big they pushed into the left click button on my mouse while it was hovering over the subscribe button.

[@stevensalinas9373]

Definitely loving the explosion and slow eccentric overload.

[@Yashuop]

Claim your “here within an hour” ticket right here🏆

[@Danik..]

My muscles instantly grows during this video

[@Mavrik-60]

Yeah I'm a perfect example of what you just said. It's hard to be humble when you're perfect in every way. I take time to look in the mirror,I get better looking each day. To know me is to love me it's a hell of thing you know... Keepemcoming. .

[@Craig1stJohnOneNine]

This video was super-important to me. I frequently did 3 sets of 10 reps for longer than I want to admit. Started going to failure (or perhaps "future results") a week ago. Thx Jeff!!

[@vepristhorn8278]

Slowing my negatives has provided a massive difference

[@luvslogistics1725]

You’re the most helpful, selfless channel on KZbin

[@nellosnook4454]

“Success requires failure.” >Eccentric overload especially. >Medium weight. >Heavenly good form… >To hellish bad failure. 💪😩

[@Kaukaveman]

You're da Man Jeff

[@BammyQ]

Jeff always looks like he's ready to compete. Maybe a goal for 14Mil subs?

[@nathangonzales3438]

I could not believe the intro creativity. 😂 Jeff a legend.

[@stevemontgomery9966]

21’s! Was hoping to see Jeff mention those sometime.

[@mysticxiiii]

This is fantastic. First of your videos ive seen, but liked, subscribed, saved to a playlist, and will be utilized forthwith. I look forward to what the rest of your channel has to offer. Nicely done.

[@Goldeninfohd]

From your tips we learn ........ Good job !

[@pvishal2725]

Show them muscles hell... And dont chicken out by seeing the difficulty and keep consistency.. Consistency is the key and this plan is a very nice plan..

[@TARMAC-u1r]

Great physic, added with knowledge. Dude looks like a weapon! Thanks for the content

[@AtotehZ]

I wanna put a warning label on this.. If you're coming from a desk job with no exercise and you're in your 30's or older... take care of your body. Taking things to failure if your joints, tendons and skeleton isn't used to it, invites a lot of nasty problems. Build yourself up slowly(6-12mo), but train as often as your body can, before you take the advice in this video.

[@StreetWorkout]

Didn't know you've torn your biceps!

[@mazenal-ali765]

a good question i have, is it good to train one muscle the whole week with cardio ? for example: chest week: - Saturday (chest). - Sunday (cardio). - Monday (Cardio and lets say forearms). - Tuesday (Chest). - Wednesday (cardio & squads for example). - Thursday (Chest). back week: - Saturday (back). - Sunday (cardio). - Monday (Cardio and lets say forearms). - Tuesday (back). - Wednesday (cardio & squads for example). - Thursday (back). then shoulders week, arms week and so on. is this efficient program?

[@supraman2755]

It's vastly inefficient because you can train a small muscle group so much before it becomes fatigued, so you might as well train your back and your legs for example on the same day you train your chest, otherwise you'll end up with a 15 minutes workout by just doing chest exercises, after that you won't be able to push any weight off of it

[@mazenal-ali765]

@@supraman2755 but we gave the muscle good amount of rest before playing it again, i am just thinking this could be a good bulking play, eat, rest, then play again, and everyone saying its ok to play muscle two to three times a week especially if you have weakness in this muscle. but in your opinion it could damage the muscle and this is not enough resting and healing as i understand.

[@nomnomyourmom]

This is the worst split I've ever seen

[@mazenal-ali765]

@@nomnomyourmom maybe its bad, i was just asking but i would like explanation why its bad to give full week for one muscle with eating and resting.

[@nomnomyourmom]

@@mazenal-ali765 Cuz you spend 1 week training only 1 muscle group, then you skip it for multiple weeks, how much rest do you think will make you start losing muscle

[@SweepTheLeg2023]

⭐Biceps Hammers 4-5 sec negatives. Triceps same partial dips shoulders locked back wings pinched. Slit your sleeves.. ⭐

[@FureverAfterRescue]

Always look forward to your vids, and rewatching. Because I never get it all the first time!

[@CanOfMapleSyrup]

Fantastic tips and i cant wait to add these to the end of my bicep/tricep days.