Get “Bigger Arms” in 22 Days! (GUARANTEED)

If you wondering how to get bigger arms, this arm workout will help you build big biceps and triceps in just 22 days. The key to the effectiveness of this workout for bigger arms is hitting the muscles most effectively and knowing how to progress the exercises over the course of the three weeks.
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It is important to note that this workout for bigger arms is going to replace your current arm workout or direct biceps and triceps exercises you're doing. If you have been dedicating a single day of the week just to biceps and triceps, then you’ve been missing out on potential arm gains. We know that we can stimulate muscle protein synthesis every 48 hours, so you will be spreading that same volume over the course of 3 mini arm workouts times per week.
To get bigger arms, you should start by first establishing an objective baseline - that is by breaking out a measuring tape and measuring your arm while flexed. Wrap the tape around the peak of the biceps and the largest portion of the triceps. Keep note of this number, because you will be comparing to it when you reach day 22.
The first training day of the 22 day arm workout starts with just one biceps exercise; the Incline DB Waiter Curl for 4 sets of 9 reps. The key to this is establishing a good mind muscle connection with the biceps using high quality contractions. On day 9, you will be repeating this exercises but you will be performing 3 pulses at the top of each rep. On day 16, you will be performing the same exercise with the pulses again, but this time, you are doing 6 pulses instead of 3.
On day 2 of this workout for bigger arms, you are performing 4 sets of Bench Dips to failure. Again, focusing on that mind muscle connection. On day 10, you will be following the same protocol as you did with the biceps by performing 3 pulses at the top of each rep until you reach failure. On day 17, there will be 6 pulses at the top of each rep. Remember, to build big arms, you have to be able to really feel the contraction of the muscles with each repetition.
The second biceps day includes the Alt. Cross Body Hammer Curl. This is a great exercise for focusing on the brachialis to increase the height and width of the biceps. Perform this exercise for 4 sets of 12 reps with each arm. When you repeat this on day 11, increase the weight of the dumbbells by 5 lbs for 12 repetitions in rest/pause fashion. On day 18, increase it by 5 more lbs, again in rest/pause fashion.
The second triceps day attacks the medial head of the triceps, the smallest of the three heads to help widen out the arm. Here, you have two exercise options to pick from; Tricep Pushdowns or Thumbs Up DB Bench Press. Either of these two exercises will help build bigger arms thanks to their requirement of locking the elbows out at the end of each rep. The progression is to increase the weight on day 12 by 5 lbs and day 19 by 5 more lbs.
We know that eccentrics are a main driver of muscle growth and to build big arms, we can’t ignore that fact. On day 6, you will be performing Cheat Curls with a slow eccentric of 3 seconds for 3-4 sets of 8 reps. Next week, the eccentrics will last for 4 seconds but still performed for 8 reps. In the third week, you will be using a 5 second eccentric lowering for as many reps as you can, then 4 seconds for as many as you can, and then 3 seconds until all 8 reps are completed.
For the last triceps training day of the week, we’re doing the PJR Pullover. Here, you can use the lats to muscle the weight up on the concentric portion of the lift, while slowly lowering the weight back to get a good stretch on the triceps. The progression protocols remain the same as the biceps: 3 seconds on day 7, 4 seconds on day 14, and the 5-3 second regression on day 21.
We wrap up the arm workout on the 22nd day by measuring our arms once again, giving an objective comparison to where we started just a few weeks ago.
If done step by step, you will get bigger arms and should see some noticeable gains fast. Try it out and make sure that you share it with a friend to see who makes better arm gains in 3 weeks. Remember to come back to see the full arm workout schedule and exactly what exercises to do as you progress to filling up your shirt sleeves.
If you’re looking to get big arms and more, our step by step training programs and nutrition plans will help you build the body you’ve always dreamed of. You can check them out at athleanx.com and make sure to go through our program selector quiz to find the right workout plan that best matches your current goals.
For more videos on how to get bigger arms and the best arm exercises, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never a miss a new video when it’s published.

[@athleanx]

If you're wondering what the best triceps exercises are to grow bigger arms; I've ranked a whole list for you from best to worst. See it here: kzbin.info/www/bejne/kKOkmnyspb-pnq8

[@brettrichardson9762]

Got any videos or tips on weight loss belly fat??

[@emoryjones]

Will this work with resistance bands as well?

[@zorikk9]

Опять на циганском разговаривают ,ничего не понятно

[@kamdenhoward3494]

Hey brother, just wanted to say thanks for what you do on here for every day guy’s like me that don’t like to listen to someone feed you a load of BS and the try and sell you their 14 day workout plan and a five gallon bottle of horse pills full of caffeine and creatine! You keep it simple and shoot straight to the goals at hand. Keep up the great work 🤙🏽

[@michaelclausen4524]

You're great. THANK YOU for all the videos. I gained 1.5" in arms with this 22 day challenge.

[@ethansprague2005]

Jeff drinks water with both hands to avoid muscular imbalance

[@EvXShion]

LMFAOOO

[@mattdrayton2668]

😂

[@ankit8305]

😂😂😂😂

[@KamiKazeE9999]

@Joseph we are gonna die at the end then why not live life the way you want,not all people wanna sit on a couch like you

[@nurullahtapc9850]

@@NioPoncin ı hope you're kidding

[@nicknayakk3598]

Fun fact:- JEFF dislikes his own videos to avoid imbalance

[@arjunamane7964]

😂

[@PROGAMERvicky]

Me too liked unliked several times to balance 🤣🤣🤣

[@colin-kun3611]

Lol

[@PROGAMERvicky]

@@colin-kun3611 😂😂

[@nicknayakk3598]

😂

[@gmkcpa]

Just finished your 22 day arm workout (Oct. 17, 2022). I went from 13 3/4” to 14 1/4”. I’m 74 yrs. old and totally thrilled.

[@nomnomyourmom]

Now Get a training routine which you train your whole body. Watch these videos: Gym: "The PERFECT Total Body Workout (Sets and Reps Included)" Home: "The PERFECT Home Workout (Sets and Reps Included)"

[@gmkcpa]

Yesterday (Oct 19) I bought Jeff’s JACKED - dumbells program and started figuring it out today. The way Jeff explains how to figure sets and reps is amazing and makes a lot of sense to me. Today I did Day 1 - Chest. I used a pair of 25 lb. and 30 lb dumbells. I could use a pair of 35 lb db’s, however Jeff explains how to get the same intensity out of the set with the 30 pounders. This saves me about $100. (the cost of a pair of 35 pounders). So I’m still all smiles.

[@nomnomyourmom]

@@gmkcpa Yes, Jacked is pretty good. Have fun training.

[@rahulgunkar6308]

OMG. You are an inspiration to the new generation which is totally messed up and gives up easily when encountered with small problems. Keep the good work going sir!

[@baab8606]

You are a huge inspiration to me. Thank you for giving me the motivation

[@orefilemosinyi7809]

22 days because two’s an even number, Jeff doesn’t do imbalances

[@thathandleistakentrythisone]

Yes because Jeff knows a 7 day week is inherrently imbalanced

[@semi_progamers6757]

kzbin.info/www/bejne/oZSwhHWCgNeea8U I lost

[@tannerl3222]

Well obviously because imbalances can leave you with back pain or dehydration

[@orefilemosinyi7809]

@@tannerl3222 good one !

[@aayushswami3022]

@@tannerl3222 glute pain kills your gain

[@musabzulfiqar]

Legend says Jeff had twins to avoid imbalances of only holding one child

[@nitrobreed]

Ha ha this cracked me up

[@s0ulow898]

This was good not gonna lie.

[@joemomma7]

Scripture

[@alacom205]

Seen this comment too many times

[@duytungphammotorvn]

Son of a gun! He really did!

[@1antti]

Went from 35 to 37cm in a month. (13.77 -> 14.56 inches) Thank you Jeff.

[@mrdopi-ng1jh]

what is your age bro just interesting

[@1antti]

@@mrdopi-ng1jh 46 that is. Thanks for asking! I am just loosing weight slowly and getting back to the shape, I lost it at some point for various reasons. Eating clean and all that, for sure. Edit: All I did was really commited to it, did it every day, 3 days I missed it. Reps between 14-20. 14, you feel it, 20 painfull.

[@mrdopi-ng1jh]

@@1antti Im proud of you man at this age i think its hard to stay in shape, good luck to you

[@murlurper4520]

@@1antti hell yeah man, keep it up

[@farazshk4105]

Did you gain muscle or fat

[@athleanx]

Want to get a "6 Pack" in 22 Days? I have a step by step video millions have used with great success! *See it here: **kzbin.info/www/bejne/fGezmYGkocdgZ5Y*

[@zqs_raygun_pro7064]

Do you think I could do it as a 15 year old?

[@abzinhoo]

@Aarno isn’t puberty a factor? (Probably through or during the process tho)

[@aidenbrooks7247]

SARMs

[@1ui1ui]

Cheat curls he says “set of 8 to failure”, but at the end it shows 4 x 8?

[@cesarvalle7688]

Wow yo meacuerdo cuando solo tenia 387k seguidores y hoy wow gracias 🙏maestro del gimnacio

[@laser9259]

Pregnant woman : (gets a contraction) Jeff : 'Make sure to also get a full extension'

[@williamfreeman2146]

😂😂😂😂

[@mattwong10]

LOL

[@carlosdeleon9593]

Comment if the year so far lmao

[@kartikvasandi9295]

Lmfao

[@etofok]

hahahaha

[@zedcat9838]

When Jeff shakes hands with someone he does it in 3 sets of ten

[@paris8692]

Lmao

[@giantproof]

Also unilaterally to avoid imbalances.

[@jorgeguzman4766]

@@giantproof and focuses on the eccentric

[@joshmckinley9277]

With both hands aha

[@M1Ascoutsquad45]

You silly 😝

[@JohnnyEase]

complete and with details week one - arm measurement - day 1 biceps 1A DB INCLINE WAITER CURLS - 4 Sets 9 Reps 03:00 - day 2 triceps 1A BENCH DIPS - 4 sets to Failure 3:49 - day 3 biceps 2A ALT CROSS BODY HAMMER CURLS - 4 Sets 12 Reps each arm 5:22 - day 4 triceps 2A TRICEPS PUSHDOWNS 7:22 OR THUMBS UP DB BENCH PRESS 4 Sets 12 Reps 08:15 - day 5 biceps 3A BARBELL CHEAT CURLS - 4 Sets 8 Reps with 3 seconds eccentrics 9:15 - day 6 triceps 3A PJR PULLOVERS - 4 sets 8 reps with 3 seconds eccentrics 10:38 - day 7 REST week two - day 8 biceps 1B DB INCLINE WAITER CURLS - 4 Sets 9 Reps with 3 pulsed reps each rep 3:00 - day 9 triceps 1B BENCH DIPS - 4 sets to Failure with 3 pulsed reps each rep 3:49 - day 10 biceps 2B ALT CROSS BODY HAMMER CURLS - +5lbs 4 Sets 12 Reps each arm (rest/pause) 5:22 - day 11 triceps 2B TRICEPS PUSHDOWNS 7:22 OR THUMBS UP DB BENCH PRESS - +5lbs, 4 Sets 12Reps (rest/pause) 08:15 - day 12 biceps 3B BARBELL CHEAT CURLS - 4 Sets 8 Reps with 4 seconds eccentrics 9:15 - day 13 triceps 3B PJR PULLOVERS - 4 sets 8 reps with 4 seconds eccentrics 10:38 - day 14 REST week three - day 15 biceps 1C DB INCLINE WAITER CURLS - 4 Sets 9 Reps with 6 pulsed reps each rep 3:00 - day 16 triceps 1C BENCH DIPS - 4 sets to Failure with 6 pulsed reps each rep 3:49 - day 17 biceps 2C ALT CROSS BODY HAMMER CURLS - +10lbs 4 Sets 12 Reps each arm (rest/pause) 5:22 - day 18 triceps 2C TRICEPS PUSHDOWNS 7:22 OR THUMBS UP DB BENCH PRESS - +10lbs, 4 Sets 12Reps (rest/pause) 08:15 - day 19 biceps 3C BARBELL CHEAT CURLS - 4 Sets 8 Reps with 5, then, 4, then 3 seconds eccentrics 9:15 - day 20 triceps 3C PJR PULLOVERS - 4 sets 8 reps with 5, then 4, then 3 seconds eccentrics 10:38 - arm measurement

[@LoganBourgoin-uc7qo]

hi i have a question, i am currently doing (push/pull/leg) days, how did u do prioritize your workout days?

[@Juanoban]

​@@LoganBourgoin-uc7qoI'm also doing the PPL workout but only doing each routine 1/week. I'll either swap out the bicep/tricep exercise with the one listed on the PPL or I'll do it in the middle of my leg workout

[@stepdiablo]

@@LoganBourgoin-uc7qostop doing ppl bro

[@sunitatewari6018]

Wahi 11:30 - 12

[@petenagra3107]

Goat

[@isabelr3327]

I took a leap of faith and did this routine. The results did not disappoint. I am a petite female and when I started this I had been back in the gym for almost a month after two years of not going. Start: each arm measured 26 cm So, on the very first day for the waiter curl I had to take a 10 lbs dumbbell, it felt too easy so I tried with a 15 lbs dumbbell but could hardly make it to 5 reps. So I went back to the 10 lbs (we don't have something in-between at my gym) and did 15 reps to get to failure. Now that I finished the challenge, and am doing it again, starting on day one, I could take the 15 lbs dumbbell and could perfectly get to 12. It was awesome, I felt so strong. Now: each arm measures 26.5 cm I know the growth isn't like huge, but I feel much stronger, my biceps look bigger and I'm loving the fact that I can lift heavier. I have to confess there were like 3 days when I couldn't perform the excercises of the given day. But still, my arms grew 0.5 cm in 22 days. So I'm definitely trying this again and I will go heavier than the last time whenever my body allows it. I almost never make comments on KZbin but I felt that I had to, because Jeff deserves recognition for what he does. Jeff, you're a legend, man. Keep doing you thing. 💪🏼 P.S. I've improved my nutrition as well, I'm making healthier choices! Hope this routine works for you too! UPDATE Now I can do the waiter curl with a 20 lbs dumbbell 💪🏼 If this isn’t improvement I don’t know what is SECOND UPDATE Now I can do the waiter curl with a 25 lbs dumbbell!! THIRD UPDATE I can do the waiter curl with a 30 lbs dumbbell 😏

[@aaronhayes6964]

with that mentality your growth will be tremendous, keep it up!

[@jameskerr6632]

I didn't, I got tired just reading the comments before I even got the video started, I'll start tomorrow like

[@_uchiha]

your arms are bigger than mine 💀

[@boonwin]

i dont believe you there are no girls on the internets

[@ALN98007]

What does he mean when he say each set to failure ? If I do 1st set to failure, I will not be able to do a 2nd set .. can you explain what he mean by “to failure”?

[@duytungphammotorvn]

Jeff's biceps look like they've had enough and just wanna escape his arms.

[@mohammadmuneeb3597]

😂good one

[@1AmWhatever]

Lmfaoooo

[@1AmWhatever]

@@ikinbae5120 Awesome checking it out now

[@wackydavebobbybobbin8353]

@@1AmWhatever lol

[@thegregitto]

@@ikinbae5120 seems legit lemme just click this

[@joemomma7]

Jeff- "You want big biceps?" Me- " Yes Jeff yes" Jeff- "Facepulls"

[@semi_progamers6757]

kzbin.info/www/bejne/oZSwhHWCgNeea8U I lost

[@joemomma7]

@@semi_progamers6757 dunno if i would brag on that

[@garysanders6091]

'Jeff covered head to toe in marker lines'

[@joemomma7]

@@garysanders6091 unerasable. So when they whip out the muscle markers they don't draw it on, they trace it

[@TheBravoMathur]

Ahaha you are funny bro

[@julieballantyne5795]

Hi Jeff, been following you videos and they are great. being a man in his mid 50s using the videos you make have really help me keep toned and you make it easy to follow. keep up the good work

[@atlassilverbraid]

Thanks Jeff. I couldn't do these exercises everyday (or all of them due to equipment) but after about two weeks (3-4 sessions per week); my arms were bigger to the extent that some of my shirts and t shirts became a little too tight on me, so I had to get new ones in a bigger size. 😊

[@jessedeems56]

Fitness youtubers are the only people that intentionally photoshop themselves to look worse

[@joemomma7]

And then there's Jesse

[@dalmediatube]

@@joemomma7 That's exactly what I was gonna say!! Hahaha!!

[@dalmediatube]

😄😄

[@emmanuelthwala2809]

That's deep 😂😂

[@kyte2000]

so they can then sell you their transformation program

[@abovexero]

Jeff doesn’t walk, he does an extended lunge with proper form

[@josephmichaelmurillo6524]

HAHAHAHAHHA XD

[@danqodusk8140]

Excellent as always Jeff. You taught me the pulse technique I wasn't aware of. Jessie has his moments! Today is the first time I saw your dog moving about your gym. Your dog helps confirm you're a good guy!

[@utube9749]

3:02 Waiter Curls (pulses every week) 4:02 Bench Dips 5:32 Cross-Arm Curls 7:20 Tri-Pulldown 8:18 Thumbs up DB 9:38 Bent-Bar curls Bench 10:45 Skull Crushers

[@calum5937]

Cheers

[@jason5409]

List was already made and those aren't skill crushers

[@ToastandBananas]

That's a DB pullover, not a skull crusher

[@Legend-xx5ir]

Thanks

[@naailable]

When Jeff spills water on his pants, he takes his shirt off

[@YouFeudTV]

I like it haha

[@rxcz]

LMAO

[@prabsharankaknia8479]

Like a fuking see-saw😂😂😂

[@noobmaster695yearsago4]

Sounds like something old connor murphy would do

[@BigJoze]

When Jeff Cavalier spills water, he doesn't get wet, water gets Jeff Cavalier

[@hopper1925]

did this workout, my biceps are now living its own life

[@aestcheryy3477]

How many seconds between sets of biceps and triceps

[@johnshepard3197]

@@aestcheryy3477 60~90 secs. For me I gave 90 secs rest for the eccentric exercises and 60-ish for the rest.

[@soorajk7296]

Lord

[@littlejohny9545]

😠🐷🤣

[@goodtime9754]

@@SupremeScents It depends on how much you work with the muscle, you can workout everyday with low effort. Anyway following this program you will use biceps and triceps alternately so you won't stress the muscle that much and you'll give them the time they need to rest. Hope i was helpful 😃

[@raisingstandard]

When you have your brand name on the equipment, you know u are doing good. Stay blessed!!

[@thelastuchiha5978]

hell yeah hhhh

[@danthaman3925]

My biceps grew 0.5 inches during this challenge. Went from 12 3/4" to 13 1/4" Thanks for your help!

[@juno3287]

Exercises: day 1* biceps 1A 3:00 day 2* triceps 1A 3:49 day 3* biceps 1B 5:22 day 4* triceps 1B 7:22 day 5* biceps 1C 9:15 day 6* triceps 1C 10:38 day 7* REST Now repeat the same exercises for 2 more cycles with added pulses at the end of each rep 3 the first 2nd cycle and 6 pulses for the last cycle, the ones where pulses don't really make sense just increase the weight every cycle by a few kilos/pounds

[@cepekdenis234]

I cant pin it for myself soo i can take a look

[@abhisheknigam4870]

What is pulses ?? Can anybody help me

[@phonkaddict2119]

Can u explain more for someone who isn’t familiar with weight lifting terminology , what’s a pulse ?

[@CALIKINGZ]

@@phonkaddict2119 it looks like instead of going back down right after u do little up down up down up then down all the way....that's kinda what i got from it

[@jesiahwahl6089]

my dawg

[@garvitbandil9411]

Exercises: day 1* biceps 1A 3:00 day 2* triceps 1A 3:49 day 3* biceps 1B 5:22 day 4* triceps 1B 7:22 day 5* biceps 1C 9:15 day 6* triceps 1C 10:38

[@mrtacticool4946]

Ty

[@brettmckenney5204]

Ty

[@iansmith5052]

Tanks

[@pufish3176]

Thx my skinny ass needed this

[@simonbluebones1213]

Legend

[@aneezshaikh154]

Thanks a lot for your videos. The only channel one needs to follow for a 360-degree view on fitness. 🙏

[@AamirFitnessClub]

Thanks for the video, lots of great advice here. Great job. They really make it interesting, entertaining, and keeps me from getting easily bored like other fitness videos.❤❤❤

[@quadroh5253]

Legends say he choose to Quarantine in the Gym.

[@peytoninya3peytoninya374]

Hi

[@chop-daresistance7514]

Legend has it he has quarantined in a gym since birth!!

[@igee1605]

Who is your pfp?

[@DM-yi1ur]

@@peytoninya3peytoninya374 bruh

[@semi_progamers6757]

kzbin.info/www/bejne/oZSwhHWCgNeea8U I lost

[@abovexero]

Legends says after Jeff’s day is over, he actually retraces his steps walking backward to avoid muscle imbalances of moving forward only

[@pathfinder6997]

Tenet moment

[@veenabhat1524]

Nooob

[@bensenbiju6792]

Underrated comment

[@frankmanson3]

Been enjoying this simple addition. Thanks a ton

[@Nawaf-123]

Biceps 1A 2:55 Triceps 1A 3:50 Biceps 2A 5:20 Triceps 2A 8:10 Biceps 3A 10:15 3seconds Triceps 3A 10:35 3seconds Biceps 1B 3:20 Triceps 1B 4:40 Biceps 2B 6:20 +5pounds Triceps 2B 8:10 +5pounds Biceps 3B 10:04 4seconds Triceps 3B 10:35 4seconds Biceps 1C 3:36 Triceps 1C 4:55 Biceps 2C 6:20 +10pounds Triceps 2C 8:10 +10pounds Biceps 3C 10:04 5seconds Triceps 3C 10:35 5seconds

[@Revolteremrehun]

Thanks man

[@abovexero]

Before facepulls, I used to work a 9-5 and was failing all my classes, I am now a millionaire and I'm 10 years younger.

[@leovulinovic914]

That’s the power of them

[@joemomma7]

Brought your life to full extension

[@briankelly7924]

Nothing beats facepulls

[@ItsUrRound]

😂🤦🏼‍♂️ abovexero capping

[@ChristianTheMontana]

That’s not editing, Jeff’s shirt actually takes itself off out of respect

[@Yorana9069]

😂😂

[@Jacob43332]

Lmaoo this comment actually had me laugh out loud for real 😂😂😂 thank u sir

[@yoursubconscious]

you guys are so funny!

[@Lillian584]

Thank you for these step by step workout plans! So helpful 👍🏼👍🏼

[@THEMUDBUSTERS4]

On day 11 and sticking to it. This workout plan is great if you wanna get into a routine but you keep backing out and telling yourself “maybe later”. It doesn’t take up that much but helps you feel accomplished. You can do it!

[@suhaib9542]

any results?

[@THEMUDBUSTERS4]

Hit a snag the weekend before the 4th because I visited family. My armed grew 1/4 inch in 3 weeks. I started a new month of exercises last week and used a lot of these exercises as a base. Now I do bis and tris one day and abs the next. I’m gonna start adding chest somewhere in there. Overall, I feel better and I feel accomplished. What really helped me was writing down on a board my workouts for the week. That helped hold myself accountable. Even when you finish this program add in a couple different exercises and keep going. Also, on a side note, I would recommend not measuring your arms the day after your last workout because your arms might still be a bit swollen from your workout and your results will be skewed.

[@Dmvjay1]

What weight should we use for the exercises ? Or whatever we’re comfortable with?

[@THEMUDBUSTERS4]

I would use what you feel comfortable with but also with a bit of a challenge. I started with 20lbs on the hammer curl which still weren’t easy and ended with 30lbs. If you don’t feel like you did anything after your reps, your weight was too small.

[@nomnomyourmom]

​@@Dmvjay1use the weight that makes you fail at the prescribed rep range

[@yoinkysploinky5102]

Jeff in 2 years: "Working out is killing your gains!"

[@vaniola7505]

yusu

[@kyndrix15yearsago96]

Then shows a video about proper resting positions😭

[@emersonherrera4939]

@@kyndrix15yearsago96 💆💆💆

[@jakecapri]

O

[@DAYSHIVANSH]

What to do after that 22 days workout should we do that agin with light weight??

[@Valid909]

7:49 Jeff: “next time ima add 5 pounds” **adds 15 pounds**

[@andreabarba719]

Lol i saw that too

[@lilcurry4314]

15 pounds is a pound for Jeff🙄🙄. Matter of fact 90 pounds is like 6 pounds😴😴

[@Sam-2468]

Maybe because the 15lbs on the stack doesn’t translate exactly to 15lbs of weight on the machine

[@NglAjitesh]

Thank you for the video jeff my biceps were 10 (26cm) on day 1 now they are 10.6 (27cm) I know it isn't a lot progress but I am happy and proud about it Im doing your 22 days chest and abs with this, i will definitely update it on those videos this week!

[@LuciFeR-xc3ze]

Did u kept performing with the same weight in Bicep1 ?? Or did u increased ?

[@NglAjitesh]

@@LuciFeR-xc3ze i kept it at same weight, just increased the reps

[@aidansteller620]

Jeff’s biceps have evolved from baseballs to bowling balls

[@ivangramatikov8]

Fr 😂

[@aidansteller620]

@Big Smoke oh sorry if I copied someone I haven’t seen it

[@lucashansen9898]

@Joseph why right dis under this comment, it seems a bit random. And why are you here man.

[@josephmannix5120]

They ain't as big as they look

[@nickv5576]

They look bigger because he stays lean all year and doesn’t bulk and cut like an idiot

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/get-bigger-arms-22 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…

[@im.perfection]

Hi

[@justfrank9065]

First

[@EvocTiveZ]

Thanks

[@erickrector]

Pick me!!! I need it!!!

[@utkarshchugh7643]

At this point I wonder why I even click.

[@mikemastando4503]

Thank you Jeff, this really worked for me! I’m going to do it again next month! Added nearly an inch on each arm!

[@professorpurp970]

I gained 7/8" of an inch on my arms and I didn't even hit my macro nutrient goals this first rotation. I'm 27 and an intermediate level lifter. Doing the Cross Body Hammer Curls is the secret sauce. Jeff is the man!

[@pilgrimofway805]

The sauce XD, I agree, it slaps

[@sarthakkolhe7727]

Whatever exercise I do in gym... JEFF: It is killing your gains.

[@naffox4259]

No shit 😂

[@Animetor]

@@chabilakumar7858 wtf

[@bubba5403]

@@chabilakumar7858 watdefok

[@Kinobambino]

@@bubba5403 precisely

[@cshirle3]

Everyone: sign up for my emails to get the PDF plan Good guy Jeff: here are the screenshots bro

[@TahmidRafi]

he is indeed a good guy. I am learning so much from this channel! Kudos to Jeff.

[@EdwardDudley-nf4kg]

Really excited to begin . Thank you.

[@18_wheeler]

It's fun to watch this again after a few years. Maybe now I finally can get my arms bigger for the next 22 days.

[@prithviraj4300]

once jeff went to airport, that was the first time they allowed guns on a plane.

[@Spanky00Cheeks]

You’re allowed to fly with a real heater, if it’s unloaded and checked in.

[@Silkroadvideos]

@@Spanky00Cheeks how about an A/C machine?

[@stevehalland2133]

Eda malayalee

[@bonsaibaby8257]

🤮

[@tanishqpalsingh9730]

Bro we train each muscle only 1 time in a week🙄 So how its possible in 22 days?

[@NerfGoslingBrothers]

Just finished this program and yeah, my arms grew a cm (0.4 inches) flexed and unflexed, not bad for just 22 days

[@lucas3252]

Really

[@lucas3252]

????????!!

[@vaskees5364]

Are you for real?

[@b-dog5014]

Are you going to be carrying on this programme? If so can you give another update in 3 weeks on this comment

[@miguelohara9534]

Okey so is this worth a try? Lots of other fitness youtubers have been saying this doesn't work...

[@maxsmart8954]

I got bigger arms in one day! I bought smaller t shirts!!!

[@CPM_SOYZ]

😂

[@wokkawicklo]

That hand placement video I seen a few years back when doing dips saved my shoulders

[@sstshivam]

"Once you can't hold it for atleast 3 seconds your set is over" Me: *Picks up the bar, holds for 1 second and arms fail* "well that was quick" :D

[@jkkim6928]

That’s what she said, poor thing

[@saurabh_h3314]

Arm.exe has stoped working

[@officialceezly3816]

AHAHAHAHAHAHAH😐😐😐

[@adj2006]

Haha 😛😐🕊

[@joshuajonker7242]

@@jkkim6928 I was just about to say this!😭🤣🤣🤙

[@MrKipknots]

i am just gonna like this, and whenever this gets liked i can remember to go back to training

[@HamedEmine]

Oh, start already

[@gromaxe]

Have you started already?

[@MrKipknots]

I started to workout now for around 11 days, after years of doing nothing so its honestly pretty hard to go from nothing to a lot.. better start somewhere than never!

[@dionshelby5494]

@@MrKipknots if you want i can give you a few steps that will summarise EVERYTHING Jeff has EVER said

[@MrKipknots]

@@dionshelby5494 tips are always welcome!

[@smokeywilly4364]

I love your 22 day workouts brother, keep up the fantastic work!

[@Jkg805]

This program works! My right bicep grew 1/2 inch and my left bicep by 1/4 inch in the three weeks. I was about 80% compliant on the program given travel and illness. I've been lifting for about two years when I tried this program. 49 year old male, 6'1" 215 pounds

[@ezzcenter]

Bi : 02:52 DB INCLINE WAITER CURLS - 4 Sets 9 Reps 05:23 ALT CROSS BODY HAMMER CURLS - 4 Sets 12 Reps 09:20 BARBELL CHEAT CURLS - 4 Sets 8 Reps Tri : 03:49 BENCH DIPS - 4 sets to Failure 07:20 TRICEPS PUSHDOWNS - 4 Sets 12 Reps 08:15 THUMBS UP DB BENCH PRESS - 4 Sets 12 Reps 10:28 PJR PULLOVERS - 4 Sets 8 Reps

[@FirstNameLastName-gb8pg]

Thank you

[@penguin5704]

@@FirstNameLastName-gb8pg Are you really believing this shit?

[@quasar9242]

@@penguin5704 he prolly a beginner

[@SifuLeRoux]

🙏🏽

[@zalderrr]

Thx

[@BammyQ]

I love how the shirt magically disappears after 1 rep

[@forkdraws7297]

yeah! Lol

[@FinnedOcean9389]

Thats how u know Jeff aint takin no shite, the shirt knew it had to depart in a timely manner

[@semi_progamers6757]

kzbin.info/www/bejne/oZSwhHWCgNeea8U I lost

[@chriscarlisle8997]

Lmfao I read this and was confused, and then it happened in the video lmfaooooo

[@Keviekev115]

Lmfao so accurate 😂😂😂😂

[@brendandorow5665]

I have not been able to complete the full time just due to scheduling. I have however incorporated these exercises into my routine when I do go. I have gained an inch in my biceps working out on and off for just about two months! Definitely stronger and can notice it personally. I should be able to now focus and hit the whole workout with the holidays over!

[@Xulcan]

Gonna try this, I’ll get back to you guys.

[@MrPotatoPants326]

Me wearing a size much larger than mine. Jeff: whatever your wearing right now Me: holy shut I’m about to get elephant arms.

[@XploreAz]

🧐

[@LW-ng1fl]

why did elephant arms just crack me up

[@michaelnewton1754]

So... You're going to have no arms?

[@joemomma7]

Still better than T-Rex arms

[@samuellomgkumer8066]

Bro what are you wearing ?

[@blanquitochulito7466]

Completed 22 days. 1/2" on 1 arm, 5/8" on other arm. 3 1/4" more on 3rd leg. Great videos!

[@poopiepuppers9268]

😂😂😂

[@jasehonfroy8086]

4 inches! nice!

[@johncande1]

Hope your Dr. doesn't tell you that your 3rd leg gain is malignant.

[@LargeMargeSentMe30]

@@johncande1 Lmaoooo

[@Kickballkixcereal]

How much did they pay you?

[@bwY-fg9ck]

I’m 15 and I’m looking for improvements in my arms. This helped thank you

[@philipbyars2834]

This is great Jeff! Thanks!

[@jesster5735]

I didn't know there was screenshots at the end so I spent an hour putting together a workout in notes... and then saw them at the end

[@Unfazed_Hustler]

🤣

[@dxminic.4885]

Same bruh 😂

[@timmatuska]

An hour? You might want to work on that...

[@-makita]

SAME 🤣

[@iamsn1perwolf732]

Some say Jeff's biceps are so well formed, that they can each recite a sonnet independently and simultaneously.

[@brandonbarker7817]

I just bought your Max Size course yesterday and now I want to do this!!

[@timcromwell5506]

Thank you! Was looking for a structured routine (with goal time) to follow. Helps with Discipline if I am not winging a workout. I am 65 and have been experiencing a lot of hip and back pain lately but this should be fine while I rest and rehab lower body from a long softball season. : )

[@jagergerg9771]

I got my arms bigger for $22 I just bought a smaller shirt

[@outdoorcooks488]

smarter not harter

[@pinpon163]

Big brain time

[@sandeshaj8608]

Lazy

[@user-go8zl4hs3d]

That be an expensive shirt tho, hope it was worth it

[@douglashay8626]

Jeff it's been two years please give me my family back I'll do my facepulls I promise

[@lancevanceGTA]

Looool hahahah

[@metalupyourass9114]

This is gold

[@zenjigaming3342]

lol😂😂😂

[@murph6782]

Where are you form

[@servemdee6636]

Thanks for the good content man! Following from Duarte California, and keep them good videos coming !!

[@dragonson85]

Eve if it might get buried in the rest of the comments, i want to share my testimony with this video: Even tho I missed some exercise days due to school, I tried to pay them off by just moving them to some other day. I can say I did not performed the routines described as they should be. But guess what? After 22 days, i gained 1.1 Cm of circumference in my arms, and my biceps and triceps are also looking super cool so far. There's a lot of road to walk for me, but this is amazing. I'll keep doing this routine for another 22 days and I'll post my results.

[@Souless2020]

Nice boss

[@dragonson85]

Update: after posting the comment I kept working out with this routine. As of now, October 27th, 4 weeks after my comment. They increased 1.5 cm more in size since last time following this routine and are looking toned and strong. Honestly this is like magic.

[@jurisicbre]

@@dragonson85 what dumbell weight?

[@RobertGenito]

@@dragonson85sweet! Ty for the info!

[@Door-Handle4]

0.5 inches in a 22 days & significantly better mind muscle connection

[@AsgharAli-ni9oo]

@The Monster Under Your Bed why just maintain? Keep pushing forward

[@AsgharAli-ni9oo]

@The Monster Under Your Bed loool it's always gym noobies who fear that they will wake up looking like ronnie coleman after picking up a dumbbell

[@skylermccloud6230]

@@AsgharAli-ni9oo lol i know right when i was new i wouldnt touch a heavy compound for that same reason i wouldnt even go to a gym lol

[@moe_flow5794]

Is that good or alright im new to this?

[@prodmxllo]

@@moe_flow5794 it's good lol... Don't expect to get really big fast it comes with patience and hard work 💪🔥

[@abovexero]

Me: Gets 100% percent on math test Jeff: *Youre doing it wrong*

[@insomania1840]

You need to take the test a second time with your non dominant arm to avoid muscle imbalances.

[@oomrah9748]

😂😆

[@HerbalistGuybrush]

should have gathered some furniture and improvised some bodyweight facepulls during test

[@MetHerInBaghdad]

I am 53, and my ONLY regret was I did not measure my arms at the beginning. The results are phenomenal to be honest, and I am not kidding when I say I have never worked out in the gym. I am a runner, and in the military, but never went to the gym. In fact, when I began this program, I snuck into the gym at 2am when I got off shift so nobody would see the scrawny guy trying to do cheat curls or PJR pullovers. I didn't even know what those were! Not only can I see the difference, when I go to sleep I tend to cross my arms, I can FEEL the difference. So damn pleased, at 53, as a first time lifter! Appreciate you Jeff! I am on day 60 of this now... staying with it!

[@supriyasou3722]

Do you keep repeating the same exercises or have you added any more after your 22 days?

[@jozamora5245]

@@supriyasou3722yeah LOL, i was just wondering that, if that man is JUST doing this exercise he will have ENORMOUS arms and a small body😭

[@lateecinewbenz9923]

I think This guy is a genius. I’m definitely doing this Day 1 measure .❤❤

[@GS-cz2dq]

7:49 "The next time, we're gonna add 5 pounds." **Adds 15 pounds**

[@Matt2299]

Guess I'll try again harder than last time.

[@dionshelby5494]

You mean you were soft last time? Jk jk jk

[@Matt2299]

​@@dionshelby5494 You can always go harder!

[@somerandomguywastaken]

@@Matt2299 STAY HARD

[@iansadowski636]

@@somerandomguywastaken David Goggins, I like it!

[@ShikiPlays420]

Hey! We don't quote the screaming man here lol

[@waynrbriner1646]

Thank Jeff i had some change on my lower chest and still working on my under arms i going to try your biceps work out today

[@ElfRat]

Thank you Jeff my arms went from 16'' to about 16.6'', however I did replace the bench dips with parallel bar dips, worked great!

[@Littlebpaulmuller-Owner]

Bar dips is for the chest man

[@nouseforaname6846]

​@@Littlebpaulmuller-Owneronly if you lean forward, vertically works the triceps

[@waleedabdullah7505]

Never been so impressed by a yt video, did this for 3 weeks accurately didn’t take any extra breaks and didn’t skip any exercise and guess what my arm width increased by 3 cm(1.18 in) grew from 29cm to 32 cm , gonna do this again and post results again after i finish🙏❤️

[@uod2065]

Good job. Don't be dissapointed if you don't get another 3 cm u can't just keep getting them bigger at the same rate

[@MrWhitelightning73]

Outstanding

[@michaelhorstman2603]

What was the results on the second round?

[@shadimawari1743]

Good job Mashallah!!

[@fuckusingfullname]

Get back here and post physique

[@aaronjohnson4604]

This is so incredible. I’m hurting right now and I haven’t burnt in a long time. Them pulses in the beginning are no joke. They add up quick! Thank you so much.

[@dingdong101pickle2]

I am a 23yo Female just graduated college with a BS Kinesiology degree and I just completed this 22 day to bigger arms challenge and sure enough it worked! I have ulnar nerve damage in my left arm so it was a little harder because that hand/arm is weaker. I started off with my left bicep at 13 inches and my right bicep at 13.5 inches. By the end of the program my left bicep is 13.25 inches and my right bicep is now 14 inches! This was so inspiring @athleanx thanks so much! :)

[@BazedEgg]

so far all the workout vids that promise gains have worked for me, (maybe not in 2 weeks but in month and a half sure) and this is jeff cavalier saying it so ima finna start

[@someguy8419]

Jeff man. That double/triple "bounce" on each set is lighting up my arms and giving the best pump I've ever had. I think you might be onto something dude lol

[@DucatiSydney]

English teacher: Spelling for ‘wrong’ is W R O N G Jeff: No, you’re wrong!

[@Zeus-uq7rv]

Jeff knows so much because he has to read books twice. Once with each hand to avoid those imbalances.

[@liqwid99]

Just started gym work again at 63. Great video. thanks mate. on day 6 now and some great training tips for arms

[@LocalEngagingCenter]

Do you have any social media i can talk to you on like insta? discord?

[@alexshaffer2940]

Thanks for your videos man. After just 6 weeks of training hard and a strict diet both of which I got from your channel I’m already in the best shape I’ve been in ten years. Thanks man

[@lucassrinivasan1929]

Who else is just scrolling through the comments? 😂

[@mychaelmay6321]

Me! 😂

[@jonathanbueso3723]

Me😂😂

[@_pastheo]

absolutely eveyone who reads them ?

[@arbiterofreason2068]

Me. They're all lame.

[@reverbr733]

😂me

[@davidkelly0]

I tried this and my arms grew by over a centimeter after three weeks, and to be honest I'm really proud of myself. I've also modified this program with more exercises and I've continued it even after the three weeks were over. Just finished week 4 today. Would definitely recommend giving this program a shot. Thank you Mr Athlean.

[@jamesnm21]

Same here. Currently in week 4. I'll add in some variations to up the intensity a bit and see where I'm at every few weeks.

[@applesintherain3326]

How did you extend past 22 days? Just repeating from round 1 but with a heavier weight?

[@jamesnm21]

@@applesintherain3326 I'm repeating using the same weights from the 3rd week and gradually going up from there in smaller increments since I have 2.5 lb options with adjustable dumbells.

[@jamesnm21]

@@applesintherain3326 I'm also doing the waiter curls slower to increase time under tension.

[@hunterjackson8185]

So did you only do this specific exercise

[@eyemanm6045]

I like the simplicity of the presentation. Good Job

[@derekalexander2655]

Ok, this is my first EVER KZbin comment. I am obligated to leave my results here. I started working out 3 months ago. I have been following this routine for 3 months now. 1st month this routine alone, 2nd month added 1 complimentary set to each day (that I take to failure), 3rd month added Jeff's 7 min abs. I also stretch, run and do push-ups 6 days a week in conjunction with this. I started out with an 11.75" bicep (tiny, yes but I have fierce functional strength) Now, 3 months later my bicep is 13.5" That's almost a 2" gain over 90 days. I'm beyond encouraged by my progress! Thanks Jeff💪

[@derekalexander2655]

Btw... from the "hard gainers" Out there, thanks Jesse!

[@bankai5555]

Bro one small doubt during those 22 day arm workout we shouldn't hit arms right ?? Like specifically working out bicep and tricep

[@bullhunter45]

I am a 69 year old man , living in Costa Rica. I gave the 22 days a try and am amazed at the results!!!. My arms are fuller, with slightly more vascularity! I am keeping this routine up! Thanks Jeff, you da man!!

[@rickster2c]

never stick to the same routine too long. Your muscle will get used to it and will plateau. Thats why he says 22 days. keep the same concept with just different exercises on the next one.

[@bullhunter45]

@@rickster2c Thank you. I did start changing some of the routine.

[@Pinko-Diamond]

@@bullhunter45 doin arms that much every day for too long isn't a good idea. they need rest. Just switch to full body for a while.

[@bullhunter45]

@@Pinko-Diamond I did. I only went 20 days. But when I do do arms, I throw a couple of these and others alsoThanks!

[@loganmw]

@@Pinko-Diamond So should I then skip biceps and triceps during my full body work out each week until after day 22?

[@erikdoose332]

Just finished my 22 days, managed to add 0.5 inches to each arm when flexed, more rapid arm gains than I’ve ever had before. Thanks so much for the great tips Jeff!

[@SkreeTz26]

Really??

[@Determinator21]

Lol mid

[@alphabrett2502]

So did you stop doing any and all specific arm workouts except for this? Like I'm already doing multiple arm workouts/week. So he's saying stop doing them and less will be more?

[@punitjoshi8707]

@@alphabrett2502 same doubt

[@goaliegrizz8925]

@@Determinator21 what? Why do you care. You obviously have way too many insecurities yourself to be hating on someone else’s achievements.

[@vincez460]

Just completed my first 22 day cycle and am going to repeat it and try to increase the weight where I can!

[@thegreenbean6777]

Fake video, Jeff didn’t pull out the muscle marker

[@thedeathcake]

And used the tape wrong.

[@aazedd3246]

@@PapunaOfficial u stupid or something?

[@pseudoscience2.011]

@@PapunaOfficial if he goes to the dark side, then he can.

[@mohammadmuneeb3597]

😂

[@DeadeyeJoe37]

12:06 - Jesse, we feel your pain and would also like that magical program.

[@tonysmith3189]

Jeff, you are my hero. Like a Jedi master you are my go to for fixing myself. Thank you.

[@nicosuave9310]

Im glad to have found this. Im going to try this tomorrow.

[@uninspired3583]

Bigger arms in 22 days Step 1, roll up sleeves Step 2, flex Step 3, profit

[@namannnathany4449]

Stonks

[@handsome7616]

😀