How to Train ARMS for Growth | Science Explained (10 Studies)

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IN THIS VIDEO ▹
REFERENCES:
‣ www.ncbi.nlm.nih.gov/pmc/arti...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pmc/arti...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pmc/arti...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣www.lookgreatnaked.com/article...
‣www.asep.org/asep/asep/JEPonl...
‣renaissanceperiodization.com/...
HELPFUL RESOURCES:
‣suppversity.blogspot.com/2011/...
‣humanengine.com/index.php/arti...
‣bretcontreras.com/are-cheat-r...
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MY HEIGHT ▹
I'm 5'5
I edit all my videos myself using Final Cut Pro X only :)

[@JeffNippard]

Ayy 1M views!!! 🙏🏼 let's keep it going

[@pizzagateisreal]

Jeff Nippard alot for that womans ass i would imagine i watched first time for your ideas and then about another 5 times for her ass lol

[@Lucas-tg3hv]

Big arms are every man's wet dream doesn't surprise me you got 1 million lol

[@Ebn_Makkah]

Jeff Nippard congratulations jeff you deserve it bro 💪🌹 Khalil from saudi arabia

[@1rickopotamus]

Jeff Nippard so i should focus on progressive overload for my arm movements?

[@TheMarcioChannel]

you should focus on progressive overload for all the movements where you can practically do so.

[@BlueElitefromHaloCE]

How to train arms: 3.5 million views How to train legs: 14 views

[@xxrandmlinksxxbruh2419]

😂😂😂

[@krzych666]

Hahaha - a good one :)

[@ricardoozmilos6987]

Because they are the fucking weak point

[@SR2active]

HUNK W

[@brandensoutdoorb-channel8084]

Reason is, its ok for guys to walk around shirtless but not pantless.

[@Ax07605]

This man's really wrote a thesis on arm day

[@nabilelalaouisossey8949]

Lmaooo

[@keebs458]

man* (or if you're keeping the 's, written*)

[@soccerfreak215]

Luka Orkibi it’s 2020 we don’t correct grammar on the internet anymore

[@matthewread9001]

Jo Wensel newer generations are learning to expression emotion and mannerisms through text form. Making typed grammar less important for everyday use.

[@JunJun..]

@@matthewread9001 Simply fascinating yes yes

[@thelatesnake5859]

1:14 I must go, my people need me.

[@cuauhtemocmorisco3493]

🤣🤣🤣

[@brighamchamblee6858]

“Find a curl that’s comfortable to you” thanks for not over complicating things! Makes me not question my decisions, which is hard to find from exercise videos.

[@dumdown6745]

lol simp.

[@munherpes]

Would be hilarious if the model/builder/guy in the video wasn't actually Jeff, but just some dude that Jeff had followed around, indiscreetly filming him for hours.

[@dgrdst5810]

?no itd be creepy as shit

[@Jaymsie.]

Ya...for the dude.

[@Sawrattan]

😂😂😂😂😂

[@joemusashi7151]

jeff on the gear

[@kaidusdream2659]

Ngl I thought the whole video was something like that - I didn’t realize that HE was the guy in the vid lmao

[@maxedsey1447]

I rarely ever comment on videos, but I just have to let you know how terrific your channel is, Jeff. I'm an exercise science major going into my senior year and I struggle to find quality KZbin channels that provide scientific based information regarding nutrition and training. I am so glad I finally checked out your channel after listening to all of your podcast episodes! I will definitely be recommending your channel to my friends as the information you provide is not only great quality but also very easy to understand. Keep up the fantastic work!

[@RaphaelGerard]

I feel the same.

[@ruigomes21]

check athlean-x too

[@nAcolz]

Rui Gomes athlean doesn't really provide any sources to his methods/claims

[@nickcraig7458]

Acolz he's a physical therapist (doctorate) and pro athletic trainer.. I think he knows what he's talking about

[@gibbyboy66]

As a PT student graduating in 2 days, Athlean-x is 100% legit. Although this Jeff is good at bringing up the sources, Jeff from Athlean-x has a more comprehensive understanding of overall anatomy and physiology and explains that in more depth rather than looking at articles. Both are excellent channels.

[@gmpaulmiller]

Excellent material...now, if only more of my 60+ friends>>[[Revised... 60+ year old friends]]{I I do have quite a number of them, as well :-) } could as excited about physical transformation as I have been! What a remarkable journey my 64th to 65th year has been!

[@vl3525]

My 25+ girlfriends werent so excited about psychical transformation at first either, but when they saw the change in my body after 2 years of heavy weightlifting, they all seem to be running to the gym and eating clean right now lol. Hang in there, they (not all though) will eventually come around 😂

[@dstuart2918]

Awesome Paul---keep it up. I look better at 57 than 27--I was super fit then, but smarter about it all now. Bravo man. A guy ran a marathon at 101--age is just a number.

[@TehUltimateSnake]

Keep it up! It's never too late

[@tn15_]

@@vl3525 At first read I thought you were a guy bragging about having 25+ girlfriends

[@vl3525]

tn15 yesss as i read it later it seems that way 😂 sorry english is not my native lol

[@darren451]

My wife asked me why I was subscribed to Stephanie's channel. Apparently "I'm doing it for Jeff" wasn't an acceptable response 🤷🏼‍♂️

[@randyle4520]

Damn !!!!!!!@#$

[@Isaac86557]

@@randyle4520 fuck!!! -#;$;"!("?#;#?"! X

[@marendranodi9046]

Where's she now?

[@darren451]

@@marendranodi9046 probably watching Jeff Nippard videos with her mum 😂😂😂😂

[@dstuart2918]

A little man crush never hurt anybody--love makes the world go 'round . . .

[@bodybuildinglover4474]

jeff the type of dude that counts calories instead of sheep before sleeping

[@michaelzilligen6484]

lmfao

[@DpcD062m]

He actually doesn't. He's a big fan of intuitive eating.

[@emptysoul2757]

*sheep You use sheep for both singular and plural.

[@MrGibo2000]

LOL

[@Dashielle0921]

lol making jeff's channel like goomah's

[@hassnainhaider9897]

3:24 studies has also shown if u get spotters like that u can actually recruit a new muscle which is not even working out

[@TheMrsorge]

is that the small head?

[@cluggyahoo]

@@TheMrsorge Yes indeed. IT pumps too!

[@hassnainhaider9897]

@Rodney well 100lb really requires a spotter

[@hassnainhaider9897]

@Rodney then u prob someone who is juiced or maybe never lifted a 20 lb dumbbel

[@a.garcha199]

@Rodney Spinach you are weird as hell, he literally explains it during the clip, he said eccentric is the most important part so even if you have to cheat or use a spotter to squeeze out a few more reps then it is worth it. Weirdo.

[@musharebmahar1111]

3:23 with that spotter, you can build huge biceps.

[@diabolical92]

Her name is Sophie buttermore thank me later!!!

[@ewerton-ch7go]

@@diabolical92 Bless you!! ahahaha

[@diabolical92]

@@ewerton-ch7go c is on KZbin...u searched her??? M I ri8???

[@arnelascanojr.3630]

You look like an arab version of kimbo slice.

[@lightningmagic]

Chintu Kamina What the fuck did you say? My brain hurts reading that.

[@JTOG94]

Dude your channel is gold. No one backs their content on KZbin the way you do. How can anyone refute this? You literally cite all of your studies. Good stuff man. I plan on buying your program on Friday. How long is it?

[@Row7onHD]

Joey Tyler there's a company selling programmes on Facebook called 'EasyFit' that are exactly the same just cheaper bro

[@Row7onHD]

boris Odor just trying to help a brother out

[@driverseddaaa]

nothing wrong with wanting to support the creator either bruh

[@JTOG94]

louis thanks homie! Exactly exactly the same?

[@Row7onHD]

driverseddaaa absolutely agree

[@theGAUSIN]

One of the most controversial topics in bodybuilding, yet, explained so simple by my boy jeff

[@HippopatumusKing]

BigdaddyGelo what's controversial about it?

[@HippopatumusKing]

BigdaddyGelo just use science backed by studies

[@MrGibo2000]

Why is it controversial? You get your Weights and you Train - This Channel just over-complicates everything !!

[@FracFrac96]

Homer Simpson Then unfollow lol there's nothing complicated about this? He's explaining why certain movements are better, if you'd rather blindly lift instead of optimizing your training go ahead.

[@theGAUSIN]

Homer Simpson Like the video stated. Minimalist are scared of volume and people have different opinions on approaching arm training (weight/ sets/ etc.) This channel simply explains what others COMPLICATE.

[@sol3cipse981]

What i love about this channel is that he doesn’t just say things, he references articles about the subject and takes a scientific outlook on it

[@heyheysaturday2492]

At the end of the no. Matter who does this workout will not build you much but does train your body to understand how to contract but the help of steroids it will sure give. You a high gains just my opinion

[@lynxtouch]

Dude your videos are honestly THE best on here. I've seen other videos where people show you "the best ......workouts" but they don't go into the science of it or show scientific studies to back things up! Keep them coming

[@BasementBodybuilding]

I love the science backed research to go to when everyone else here on KZbin claims something and then someone argues it and everything seems to be both right and wrong

[@djandrewification]

Kogut Fitness you also should consider that not everything has been discovered. yes studies help solidify a strong argument but it doesnt nullify that which is not yet discovered.

[@calebheagerty8228]

Jeff I know this videos came out a while ago, and you may not see this, but I think I can speak for all of your subscribers when I say that I really appreciate how much time you put into your vidoes. No other KZbin really goes into depth about explaining the science behind the human body. You are one of a kind jeff. Keep it up!

[@vegian192]

Incredibly informative Jeff! It's great to learn the science behind these movements. Thanks.

[@trevormcmanis]

This is one of the most thorough videos I’ve ever seen... Thank you for sharing

[@1y2r1]

It also helps if you've got unbelievably short arms.

[@jimbobleeroy7370]

6’4 with 17 inch arms. The struggle is real. I swear my arm length makes my arms looks smaller than a short guys.

[@JfaJosephR9]

T-Rex arms makes it easier. I've got very long arms and even longer legs

[@teonguyenhong]

yea but if you do deadlift, short arms = longer range of motion for your hamstrings and back, and longer way to move the weight...

[@Mrthenarutotran33]

Nice excuse.

[@Andarovin]

Jeff's arms are just precious. Don't speak about them, sir.

[@goddamnzordan]

you should do a quick recap of the best thing we should do, this this and this... I am kinda lost in all this science talk sometimes :)

[@iceyscontent]

goddamn zordan good point. it would help a lot of people I'm sure

[@fullup91]

goddamn zordan ... well, to summarize, first you do this, this and this. Then, once you've taken it to failure and have a firm gasp on the principal of specificity, you do that, that and, oh, that! 😝

[@goddamnzordan]

yeah, it's not easy but...

[@garretheltemes2667]

goddamn zordan He's got a program that puts all of the information together, so I'm assuming he's omitting that part for a reason

[@zachary_smith1]

I'm not lost but that's a good point. He should. Summarize at the end is crucial to a well understood story/experiment/research

[@scottstyger3760]

I thoroughly enjoy your scientific approach. its a great refresher and stimulates super motivation for switching training regiments around and applying good knowledge for enhanced results.

[@maddoc209]

Thank you for the info! Thanks to your videos, I’m always changing my workouts to see what has a greater effect, etc.

[@BohemianAndy]

You've just scored yourself another subscriber. +1 for using SCIENCE in an informative and entertaining way, in an industry where broscience is far too common

[@Kalilloko]

I got emotional right now watching this, thinking of the awesome job you are doing all over these years helping millions of gym goers... Brilliant. Big thanks.

[@Christfollower8344]

I've watched many bodybuilding videos and studied bodybuilding for a long time. This is the best video I've seen on arm training. Thank you for your work and research Mr. Nippard.

[@MakeItRain420ify]

Just starting to get serious about lifting and nutrition. Your videos really help me out and keep me motivated

[@Pa1n1nTheA55]

This is one of the most comprehensive and enjoyable bodybuilding videos I have ever seen. Well done. I practically had to pick my jaw up off the floor when the video ended.

[@papaspaulding]

I've never understood the reverse grip curls. I've always avoided them as felt very minimal bicep activation and more forearm activation which in turn leads to weaker grip strength going forward throughout the workout. All the times ive been told differently im glad to see the studies confirm what ive always felt

[@mistercheetah9717]

So much of my instinctual approach to triceps development is validated by what you said in here… I do a close grip bench on a Swiss bar with chains as a source of weight, so a lot of what you said about close grip and instability stimulating tricep development have been part of my regiment.

[@misaelhernandez5021]

I really appreciate that you just get to the point and fill the view with very useful data and supporting research. I really hope this type of content gets more attention then the type of videos going around this section of KZbin.

[@saki8462]

neck training science video baby please

[@cennors6981]

Filip Alpha destiny crew is here baby !!!

[@Chocolaatchaudd]

It already exists, it has 25K views, on his channel

[@1rickopotamus]

Filip no😂

[@angelamalia2699]

There are many factors in ways to jump higher . One plan I discovered which succeeds in merging these is the Enyeto jump plan (google it if you're interested) it's the most incredible blueprint i've seen.look at all the extraordinary info .

[@KERAmusic]

wtf , the guy already have a girlfriend..

[@stevgjvf57357]

I love how you actually teach us and use actually science to help us.

[@lecobra418]

Thank you for the video, I didn't learn a lot of new things but it's good to review the basics sometimes. I'm back after a three years break, but from my former experience I would recommend, a lot, focusing on the negative part. Going for a long, controled and steady negatives will bring incredible results. This is a valuable advice in any exercises!

[@Nochocheese125]

Probably the first training vid I've seen that cites sources. I'm amazed at the depth you went into. Great stuff.

[@alandaher]

Brb trying to get my 15" arms to 20". Appreciate the quality content Jeff!

[@trihardindachat8428]

I'm still trying to hit 15 lol

[@deepom4223]

Trihard Indachat i started at 8 inch so I'm trying hard to hit 12 😂😂 life sucks

[@fuckfuckiluvesex]

get on steroids or get fat niga

[@onlytherealinmyeyes3747]

Deep llem hahaha i started at 12 and i was lean too😂

[@bradsuarez2683]

Sorry to break it to you guy but you will never have 20" arms naturally.... unless you become really fat.

[@mehdilamaafar5823]

The video production is so good! ❤️ I appreciate the hard work 💙

[@carterfitness628]

You're a huge inspiration! Videos are always quality and I appreciate the evidence based approach to your training.

[@lukasritzer738]

Love the science articles brought into this. Thanks, Jeff!

[@dwill1804]

Triceps are 2/3 of your arms but only 1/3 of this video #curlbro

[@Juiceman18036]

dwill180 cause everyone wants bigger biceps

[@TheFelipe10848]

dwill180 The triceps grow easier, though.

[@Lucas-tg3hv]

Batalha it's not that they grow easier it's that muscles grow slower the closer they are to their maximum potential and as the biceps are smaller they have less took to grow so after the first few months bicep gains will slow down very quickly

[@TheFelipe10848]

Fire What I meant is that most lifters will have at least decent triceps because of the bench press, but the same development isn't necessarily achieved by some with just heavy compound movements involving the biceps. To some even isolation exercises aren't enough. My strength in the strict curl shot up recently and there's no visible size diference, my biceps are just denser than before. Some are doomed to have small biceps I guess.

[@rustyshackleford4801]

dwill180 because biceps are a lot harder to see results

[@slobiden.2593]

My advice. Always have a barbell curl somewhere in your workout. I used to use the EZ bar only. I then just used a barbell with no weight and felt activation. I now use a barbell on its own as a warm up. I also when dumbbell curling curl with my palms facing outward for 2 sets. I sometimes need to drop the weight.

[@a1d5]

Really enjoy your videos. Just getting back into lifting and am a few months in. It’s cool seeing a lot of techniques you talk about and personally I’ve had gains from a lot of these exercises (especially hammer curls) lol

[@dgdinwiddie]

I love the science you bring to fitness. So glad I found your channel.

[@Man2th806]

This is freakin excellent. I will be watching all of these. We need more accurate, research-based exercise videos on KZbin

[@ashimr01]

Very informative video, concise and well justified - but a few things im curious about: - for triceps, what exercises (and grip techniques/adaptations) should be used to focus heavily on the lateral head? - does shoulder pressing have its place in helping to overload the triceps for mass development?

[@jaredmishlove7593]

Bro love the content Jeff! Love how much of a scientific approach you bring

[@prat11]

Thank you so much Jeff for the information. Was very helpful ! You rock🤘🏻🙏🏼

[@user-si6dq9iv4o]

Hey mate.I recently started watching your videos.You are now my favorite youtuber in this kind of videos.You have an amazing body and you've helped me a lot with all these studies and science explained videos, and also you have helped me a lot by showing the training you are doing.You are really making a great job and I respect you!Keep up the good work and you will be at the top of this kind of videos in youtube!! Thanks again! :)

[@RicardoLopez-vh1wn]

JEFF, YOU ARE THE BEST. THIS IS A VERY INFORMATIVE METHOD TO BUILD BICEPS. THANK YOU MAN!

[@loganlaub4712]

So glad I found your page brother! Thank you man love the videos!

[@Drewskiunfolded]

Dude you are the ultimate bodybuilding nerd and my new fav bodybuilding channel. Thank you for your time spent on in-depth research and for sharing!props👍👍👍

[@sujayshah13]

Hi Jeff, 4:13 "Taking a slightly wider grip might activate the long head more." Isn't that the opposite? I was concerned about my bicep peak so I searched in the internet and what I found out was, wider grip activates the short head more and narrow grip activates the long head more (thus helps you make your bicep peak).

[@thomas6963ify]

If you want to increase the size of your arms, here are some steps you can follow: Strength training: To build muscle in your arms, you need to engage in strength training exercises that target the biceps, triceps, and forearms. Some effective exercises include bicep curls, tricep extensions, and wrist curls. Incorporate these exercises into your workout routine and gradually increase the weight you are using. Progressive overload: To see results, you need to progressively challenge your muscles by increasing the weight or reps you are doing. This will force your muscles to adapt and grow. Variety: Doing a variety of exercises will help you target all the different areas of your arms and ensure that you are working on both the biceps and triceps. Adequate protein intake: Consuming enough protein is crucial for muscle growth and repair. Aim to consume at least 1 gram of protein per pound of body weight each day. Rest and recovery: Giving your muscles time to rest and recover is important. Make sure to allow for at least 48 hours of recovery between arm workout sessions. Consistency: To see results, you need to be consistent with your strength training routine. Aim to workout your arms at least 2-3 times per week. Good form: When performing exercises, it's important to maintain good form to avoid injury and maximize results. Make sure to use proper technique and have a spotter assist you if necessary. It's important to keep in mind that building muscle takes time and effort. You may not see significant changes right away, but with consistency and dedication, you will see improvement over time. Additionally, it's important to consult with a healthcare professional before starting any new exercise program to ensure it is safe and appropriate for you.

[@wooleyinc5751]

I love watching your old videos and Then seeing your new ones and seeing how far you’ve come! (Not that these ones are bad) I’m speaking from a cinematography and video making perspective.

[@olga912000]

PERFECTLY explained, love it

[@killaqueng]

Finally I found the channel I can relate to. THANK YOU, sir. I am with you #fan

[@skkettch]

Thanks bro for the information!!!!! can you please give us a recap of the exercises at the end of the video

[@WorkWithWarren]

Thank you for your videos! The detail and production is on another level!

[@armandoloureiro7158]

I have been in the gym industry for 30 years. This was amazing to watch. Well done and thank you.

[@BeardFaceSuper]

This is a lot of information. It would be helpful if you did a recap at the end. Something like, "I suggest doing A, B, then C for biceps. X times a week."

[@richpianos5investmentanaly722]

Let me save you 10 minutes. You need three things: a gym, 16 shakes, and 8 hours of your day

[@AlwaysSoldierOn]

AHHAHHHHA

[@RAVer2036]

SHHHHHOOOOPPPP AAAAAAHHH

[@BarbagalloFitness]

I love the science videos Jeff. Do u think u could do a science video on push, pull, and legs splits

[@MrGibo2000]

At last someone who understands the meaning of Training - this Channel has become an absolute farce of science - and to be quite honest the average Joe doesn't give a shit - he wants his weights and his supplements. Look at Arnold size in that Video - Did he give a shit about Science? Never Fear - Next week we'll hear about the Science of the Pyramids !!

[@arande3]

Homer Simpson In terms of experimentation Arnold cares a ton about science. He tried loads and loads of variations and found what worked for him. That's science if I ever saw it.

[@SpLUrGe85]

I appreciate the fact finding start of the video. Makes Sense. Keep it up.

[@hereisphil]

This is such a great video! I wish there was a summary of the exercises though, haha, but going back and taking notes this time ✍💪

[@a.i.l1074]

I'm already happy with my arm training, I just came here to hear Jeff say "erms"

[@ANOOPBAL]

Good video! But EMG activation doesn't mean it will lead to muscle growth. Also, EMG activation can also become higher by high velocity. and nothing to do with recruitment

[@scottykennedy88]

Fantastic video. We need more of these types of videos on KZbin. Perfect for educational needs

[@5thquad]

Jeff's videos are very informative. Good breakdown of the science.

[@zaymyname9492]

Yo for a buff ass dude he doesn't sound like a meathead 💀😂

[@CStrik3r]

Isaiah Messiah Jones Stereotypes much?

[@richardmunday2608]

Isaiah Messiah Jones I know right sounds like his balls haven’t dropped yet 😂😂

[@SH3player]

Hypnotica stereotypes are important. It wouldn't exist as a Stereotype if it wasn't common.

[@jamesj6565]

He's not a meathead

[@RiDankulous]

We are getting a lot less sensationalized information about bodybuilding, I feel, on KZbin. I wouldn't say previously people were the stereotype but there was more emotion involved in the selling of products. It was always connected to some schwag product.

[@TheCalvinSkinner]

I love the statistics!

[@RobReinold]

Video is so well done, and with references. Thank you so much

[@oxygenuptakekineticsPhD]

You have a USF shirt on! I went to USF for my undergrad, but I am heading to Canada for my Ph.D in kinesiology. You do an excellent job on your videos!

[@viswamsilvam3136]

5:27 Johny Sins spotted..

[@sethdunn96]

Hey Jeff, do you have something similar to this video for shoulders? Like you mentioned that the biceps have type-2 muscle fibers, so heavy, lower rep loads would work best for them. What are the shoulder muscle fibers made up of? I have seen decent benefit with doing back to back lateral and bent over lateral raises (super set) of 10 - 15 reps, with 1 min or less of rest. Your thoughts or a video you have done on this?

[@jespersschmidt]

Seth Dunn He's done one for the lateral head.

[@sethdunn96]

Roger that. Thank you.

[@bobdog90]

Seth Dunn It would still be type-II fibers. Most type-I are your abdomen, postural back muscles, soleus, and thighs.

[@sethdunn96]

Cool, good to know.

[@10MinutestoRouletteFortune]

Great channel. I'm somewhat of a research geek and this is ideal for not only my muscles but my brain.

[@serop43]

I love your channel.. I’m gonna get huge from this.. I am one of the rare males with very low T.. 159 at age 33 INSANE LOW.. I hated the gym but once I got on a TRT dose I absolutely love it and thanks to this channel I’m seeing results..

[@ankitchouhan3447]

awesome video sir well done

[@daindigokid]

Uh.. this is actually some help shit! I didn't realize all those activation points. My arms will grow even fast now that I know the exact activation points! Great job man.

[@tommcilwain73]

Awesome. This is probably the most useful Channel I found recently about training. Cheers

[@lucasyoung9594]

Jeff, I just wanted to say that I recently discovered your videos and they're AMAZING! I first saw your ab science. I'm just so impressed with the research you've collected, and how you present the material (in both the actual video quality itself and how you go about explaining it all and giving us your recommendations). These videos are really inspiring for me to work out! Although, working out isn't my biggest goal, anytime I see you videos it does make me wanna work out! Thanks man!

[@DNO_Fitness]

I built 19" arms by focusing on smooth controlled reps with perfect form in the 10-12 range during isolation movements and 6-10 reps with compound movements. Heavy rows during back training helped too. Show me a guy who can perform strict form barbell rows with over 225 pounds that has small arms...

[@Jafmanz]

I've been training for 2 years. My biceps were 17 inches without a pump after 18 months of nothing but compound movements. I've added curls into my regime for the last 6 months. By biceps grew to 17 and 1/4 inch. I do 6 sets per week. 2 heavy sets with an EZ bar, 2 medium sets with dumbbells and 2 pump sets 15-20 reps with either dumbbells or cables. honestly I probably need to do more sets but I can't help thinking that more chin-ups is the answer. the pump I get from 5 sets of 10 reps is amazing. anyone here had better results not curling? or focusing more on chins?

[@proteusfitness5040]

Love your channel brother! Thanks for all that you have taught me

[@kirthiprasath9899]

Best channel I have ever seen. Amazing physic Jeff😍

[@TheCompton1963]

This channel has 217k subs for a reason!

[@asCaio]

Once again Jeff delivers an incredible video.

[@danielrichardson3321]

Mate this videos are awesome. You've obviously done the research. Cheers!

[@tyromeellis4408]

Great video I used this info and have seen nice improvement in my arms. Thanks.

[@yidy1]

3:22 Hmmm... That specific type of "Spotters ASSistance" will definitely maximize the training "stimulus"... for any exercise!

[@draori2348]

What is it with Jeffs, mind the s, that makes them so good in explaining things with concrete scientific research? channels referenced in this comment: ATHLEAN-X, Jeff Nippard

[@bradsuarez2683]

Jeff Seid?????? lol

[@anewman]

Jeff Cavalier

[@nickarry]

lol jeff seid ruins this analogy he's just a vain airhead with roids

[@rishilbakhai2467]

nick hayes who is that

[@nickarry]

a young bodybuilder who most teens and women think is hot who's on steroids and loves himself. he's all over YT

[@ManuRomer0]

This is gold,thanks for the knowledge 💪🏽

[@kojosmith1210]

Dude you’re killing the game right now. Thank you for making these videos.

[@andreixperience]

3:23 the help everybody needs at the gym

[@internetuser9342]

Fr

[@KhmerH20]

i feel so self-conscious for a really long time and don't think i can get big since i'm only 5'4''. seeing you giving me hope.

[@givo97]

Fuck it man you are who you are and can’t change it, get out there and smash those weights brother! You got this

[@dannyturnage1552]

Dude the smaller u are the buffer you will look after training dont let yourself down without training long enough

[@kaliberaiz8703]

Short and stout is my perfect description for you. It's a compliment

[@dfiore916]

Solid presentation as usual. Great editing and even better info.

[@novaquestgaming]

Seems I'm doing everything right then, awesome :D

[@hammadkhan6584]

4.13 i just want to ask that isnt the wide grip on barbells supposed to activate short head instead of long??anyone?!

[@zyadnawar8480]

I agree with you !!!

[@1bigimpact]

steady learning from you on the daily thank you

[@HashimsCricketStack]

elite content, Jeff! your science-backed advice is changing lives 24/7. Peace.