“My Biceps Aren’t Growing” (HERE’S WHY!)

[@athleanx]

I put together a workout that will help you to grow "bigger arms" in just 22 days. I guarantee that you will benefit from this plan! - kzbin.info/www/bejne/bILKg2mKn9GYbck

[@Danas09]

You said in the video that training biceps 3 times a week is overloading the bicep. And that 22 day video tells you to train your biceps 3 times a week.

[@chancharrin6869]

He meant that by hitting biceps “indirectly” you’re not giving them enough time to recover. Once you understand the 48hr window for recovery you can make it possible to work that muscle 3 times a week without overloading it.

[@austinreese420]

What muscle groups does bumble with one hand pushups

[@austinreese420]

Who to get diga good at no gem home

[@samualcalnan2267]

When he said "Your biceps are an incredibly small muscle", i felt that

[@nanophage5114]

That made me bash my head on a wall because I'm struggling to grow the hell of them

[@shutdahellup69420]

Ikr i never felt more attacked....

[@olivercairn62]

@@nanophage5114 yea but they are the most important for fights and stuff, think your chest is more important and triceps

[@nanophage5114]

@@olivercairn62 we have to admit it, triceps grow faster than biceps

[@alexarnold3251]

@@nanophage5114 i fuckin hate it looking like tri-zilla with little golfball biceps

[@naailable]

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

[@isaasha5982]

Gave Sbbile not rly funny

[@eskay5958]

Isaa Sha It's funny hahahah

[@shahbaztariq2837]

😂😂😂😂😂😂

[@f.ckemweball3000]

If you had a body like Jeff, you'd take your shirt off too

[@none2832]

Lol kind a get it

[@AnotherHappyWoot]

"Your biceps are an incredibly small muscle believe it or not" Me: [Holding back tears] I believe you

[@sussyangel7492]

I was like OH NOOOOOOOOO!!!!! And then sleeps like Fat Thor.

[@aayushsharma6029]

I saw your comment while he spoke those words 😁

[@evoxis1058]

The stupidest amount of power I felt when I liked and unliked to give this 300 alot is stupid

[@oopssugar]

Hahahahahahaha aaaa

[@larjkok1184]

Little girly arms huh?

[@ericr839]

Me: Wait it's all curls? Jeff: Always has been *Points gun at my head*

[@hoodfavraysan5515]

🤣🤣🤣

[@oopssugar]

Hahahahahah

[@Andy-in8ej]

Twat

[@benjaminbethel5640]

😂😂😂😂😂😂

[@TNAWWE]

welp good thing ive been doing alot of curls then lol

[@thebutcher5032]

Thinking about filing a lawsuit against AthleanX for using my right arm in the thumbnail

[@yusukek.6906]

Lmao good one

[@MortenBrunningHy]

The Butcher hahaha soooo funny lol

[@not2100]

Why are you all laughing he is very serious

[@deepbahirshet2661]

Hey that's my biceps that he had taken for hire !

[@isaasha5982]

The Game Man it's a joke he was saying that he has small arms trying to be funny but really dying inside

[@rafaelpinky21]

this guy is very serious explaining his stuff. very professional

[@rafaelmontoya1454]

Rafael Degannes ikr

[@bountiful14]

Rafael Degannes ikr

[@frankwilliams5802]

Rafael Degannes ikr

[@braddamon320]

Rafael Degannes ikr

[@hotbumxd]

Ikr

[@kingkongweiwei7669]

That thumbnail is what my arms look like during quarantine

[@josmarkgodinez8099]

I can relate to this on many levels and I find it humorous.

[@tejasram5412]

Hehehe

[@JeromeProductions]

King Kong Wei wei LOL

[@saurabht3540]

LMAO

[@dwaynes6330]

Fede

[@sulezraz]

1:10 Two things holding back bicep size growth: Training Frequency, Lack of Variation. 1:26 Training Frequency: Biceps are limited in function. Main function is elbow flexion but also supination of forearm and shoulder flexion. Biceps can get overused as they are recruited in many different exercises and not given enough time to recover in order to be stimulated again in a meaningful way that leads to progressive overload. 3:01 Biceps have less exercise variation, they are all based around elbow flexion. Most bicep exercises are limited in the ability that we have to continue to add weight to them. Progressive overload, and overload in, and of itself is pretty difficult to achieve. Vary the technique in which you’re doing your curls. 4:29 Sliced Reps (See also High to Lows - 4:58) Spending more time in the contracted position of the curl and increasing time under tension. 6:01 Arc Variation - Change position and moment arm to difficulty so you can continue curling after fatigue in one position, intensifying the overall curl. Elbows front side of ribcage -> bring elbows in to the sides -> drop arms into drag curl variation. 7:17 Rest Pause - using heavier weights, go to failure in about 5-6 rep range and without putting the weights down, rest for 10 secs and then do another 3 reps. Do this for about 5 mins. Number of heavy weighted reps is going to be more than you likely did when you broke your sets up into the traditional 3 sets of 12 style. It’s not the exercise variation, but the variation of the intensity techniques you’re using on those exercises that will matter the most. As far as frequency goes, if anything, dial it back and see how you do. I promise you, you’ll probably see a better result from doing that than you are adding more, and more workouts.

[@johncoe6304]

Thanks brother

[@masterff0436]

Legend

[@Adii1722]

Thanks mann

[@raj006]

Legend

[@andrewbowser2794]

This is a solid comment! Standing ovation sir.

[@zorah1112]

Idk why but I get anxiety when Jeff flexes his biceps cuz I feel like its gonna pop

[@estrossa8928]

They r meat not balloons

[@greensnake7483]

Lol me too..😂they are gonna pop

[@luketaylor2232]

Idk why, then proceeds to tell us why.......huh interesting

[@zorah1112]

@@luketaylor2232 I meant to say it tht idk why I feel like his arms are gonna pop

[@hoodaticus]

@@estrossa8928 They can still pop. My buddy just got a hemorrhage from bicep curls.

[@jonahbarroga1687]

Im bicep and ill show u how to grow a jeff

[@benny3637]

Jonah Barroga wtf 😂

[@襟な]

Hi Bicep.

[@jonahbarroga1687]

@Thirsty Girl69 tf😂

[@unknownperson-qm1eu]

@@jonahbarroga1687 her name is thistygirl69 what do you expect

[@jonahbarroga1687]

Im not even black😂

[@AD-kq2nx]

In Arnold Schwarzenegger voice "you have to shock the muscle"

[@RedPanda420_]

Black Rick Sanchez was just watching that video the other day haha

[@n00bie96]

@@RedPanda420_me too tf

[@RD-jd8hq]

Lmaooo watched that shit earlier

[@ChiannaNycole]

Damn I was just watching that, this took me out!!!

[@fuadrahman2783]

HUEAAH CUMOOAN, YOOU HAF TO SHOAK DE MUESCUL

[@DocKremer]

This guy’s legit. I’ve been following him for a bit and can’t believe anyone with an exercise science background or a brain would give him a “thumbs down”. He’s completely broken me out of my boring pandemic home gym workouts with awesome gains at age 46. Keep up the great work!

[@6fr0gs]

@@Jason-wc3fh it’s a joke

[@YoutubeCommenter1st]

@@alexhaggar2657 you’re all talk but I bet yo ass you wouldn’t say that too his face in irl. 🤡

[@uunnkama76]

@@KZbinCommenter1st i'm willing to bet that channel info of yours isn't far off from the truth

[@Jr-wv1iu]

He’s a liar and thinks everything is a bad movement and will “hurt your gains” if you believe him then you don’t know weights and don’t know the industry

[@janptacek4377]

Well, then dont dig into his videos about squats, benches or deadlifts. Its where he is certainly full of shit. I dont deny, that hes actually knowledgable about isolation work. Anyways, he just overcomplicates a lot.

[@tmk5522]

Used some of Jeff’s tips, almost crashed my truck on the way home from the gym

[@thomasdr08]

Tommy Kennedy call Uber for arm days 🤣

[@prometheusred6919]

Lol

[@ok-kk3ic]

I can’t drive well after arms either. Fucking scary sometimes ngl.

[@rohandcruz5297]

Broooo same! Almost crashed my bike! XD

[@LibertarianGearhead]

Driving a manual after leg day is also hard. Foot keeps shaking on the clutch haha

[@Lickiecat]

When the Boogeyman goes to sleep at night, he checks his closet and under his bed for Jeff's biceps.

[@TraceguyRune]

You misspelled "Chuck Norris"

[@jreal3072]

Jeff if the man bro.... but Chuck is Chuck. I strongly advise against your attempt to sub Chuck with Jeff in any Chuck Norris “Facts or Statements”.... you may get Jeff killed and that’s not right. He is just trying to do his channel..... don’t encourage the wrath and jealousy of CN on innocent blood man... please be careful.

[@rell6837]

Jerry Cervantes ‘twas a joke

[@lotaryguy12]

@Finn The Goldfish It's one of the first memes that ever existed kid. Learn to appreciate the history that created the world you were born into. Fucking Generation Z ass degenerates obsessed with memes but not even appreciating how they started.

[@fendiomar483]

As a Kite ok boomer

[@Adi-fw5xz]

Legend has it Jeffs biceps grew him!

[@me5anmiumx149]

Aditya 😂😂😂😂😂😂😂😂

[@thomastaylor3795]

Lmao, nice

[@rockinrollinmysoul5966]

Lmfao

[@theduck4382]

Brilliant 😂😂

[@ScurF_N]

In Soviet Russia, Bicep grows you!

[@ronyut1984]

1. Sliced reps: 4:32 2. Arc variation: 6:01 3. Intensity: 7:21

[@MrCatlegs]

Ty!🎉

[@2ndMorrow]

My biceps are so weak that they only qualify as uniceps...

[@pruthviraj3296]

Damn😂😂😂

[@simsstar1909]

Well you need to do some Collateral damage to your Uniceps to take them from a A single to a B double

[@RedeemFit777]

Isolated concentration bicep curls

[@legostarwarsbattledroid5272]

Bi

[@szidoniazsigmondbaticzky2848]

😂

[@nickcds3419]

Does Jeff own a shirt? I wouldn’t

[@ameen8909]

R u dumb,ofcourse he does

[@js5791]

Dark Pheonix JR wow you’re dumb woooooosh

[@TheTwitchybird]

@@ameen8909 WOOOOOOOOOOOOOOOOOOOOOOOOOSH 0 IQ neanderthal spottet

[@shmurmur753]

@@TheTwitchybird neanderthal had bigger brains than homo sapiens. I'm of to be fun at some party now.

[@CA_Hariharaniyer2023]

@@ameen8909 r/wooosh

[@mhd9688]

I ALWAYS see the best jokes in jeff's comment section 😂😂😂

[@raaulm2166]

Lol i was thinking the same thing and I came up to your comment

[@wizaasir]

Really man. They are hilarious 😆

[@JeromeProductions]

MH D Yep!

[@JeromeProductions]

Alice in Wonderland nah you took it the wrong way

[@mp8439]

coming back to this vid months later just to say that it 100% worked and my curls have literally doubled after implementing these exercises. keep it up jeff.

[@TeamPuma88]

Im about to try the arc variation & the sliced reps. Glad to know it works lol im at a plateau right now

[@alehlete830]

Lmao clown ovs ur strength eill increase but btuh muscle didn't my didn't my strength tripled but no muscle

[@goatlps]

Had you actually done any curls before?

[@bobhee3561]

This man is quite humble . “Decent sized arms”

[@omr_m6369]

Yh it's cuz some people just start hating even though someone compliments themself ONCE in a video. Mostly jealous people. He is humble.

[@_charliezard_7218]

Yea decent..some people double that soo he’s right..and humble

[@sussyangel7492]

Does Jojo got a decent arms?

[@dzimikes]

@@sussyangel7492 who the fuck is jojo

[@martingamer5591]

17.5" Upper arms on an average or slightly below average height guy with 7% body fat, and 6.25" wrists, that's damn impressive.

[@dommazzetti7836]

Honestly if you're not curling in the squat rack how do you expect to grow? 1. Muscle confusion 2. Such a concentrated area of HGH 3. It's a curling rack so use it for what it's meant for.

[@omarboxing9225]

Jim Shorts right babe?

[@vision9421]

Jim Shorts some may not have acess

[@vision9421]

* access lol

[@theworldisimmense]

Jim Shorts huh

[@grrrio]

Deepak Rajotia curl station

[@TheKnightBlade4]

Jeff "I Photoshop my biceps to look smaller" Cavaliere

[@exlipse3309]

TheKnightBlade4 they’re too big for the camera.

[@meCmoni]

LMAO

[@alexanderluna1845]

"Your biceps are an incredible small muscle" says the man with two bowling balls as biceps ...

[@skrimper]

More like methed out cantaloupes. Jeff muscles are wild lol

[@tinderella2386]

Dude his arms are tiny. He’s just super lean so it makes what muscle he does have pop

[@frags7792]

@@tinderella2386 r/wooosh

[@tripplec03]

@@frags7792 4 o's

[@carltonmensah349]

Hilarious

[@GR-uc1gq]

There's a bunch of people photoshopping to get bigger in their thumbnail. But, Jeff is the only one who is trying to look smaller.

[@Bowfella]

-Kenny K.O-

[@mrgramps2794]

Hahahha

[@cliffsmith8286]

“Decent size arms” yeah I guess that’s what you could call those bowling balls 😂

[@abthemlguy]

Most of these guys are on roids

[@AveChristusRex789]

@@abthemlguy Not Jeff

[@DarkSmorri]

Alexander Brewster jealous much?

[@zacdanielson8491]

@@abthemlguy I know a naturally built body when I see it and Jeff is flawless in his

[@AaronNazzy]

he’s humble

[@DatingJames]

Legend has it that if you stare at Jeff's biceps for long enough, then you too will become a bicep

[@Spaceman2484]

James Charles 李杰 I’m fine with that

[@ashleystroebel6804]

lol

[@clearthought9736]

Lol so dumb but amazing

[@zsomboridul5933]

that's not working for me

[@SeanPayne1]

Best comment on all of KZbin!

[@sgtmorningwood534]

How on earth are there 3.5k people who dislike this video? Jeff's advice in this video has been a game changer for me and my bicep workouts.

[@goatlps]

Major Morning Wood would've been funny.

[@aaronbarlow4376]

That's because you're not a true biceps non-responder like myself.

[@overseer3072]

I feel sore just looking at jeff

[@plasma9839]

Underrated

[@billylionisnotagoat]

blue balls?

[@zyloxyoutube]

billy lion ?????

[@colter7240]

billy lion 🔵

[@billylionisnotagoat]

@@colter7240 you need 2 hes not hitler

[@urmenior]

I've been smoking for 3 years (girlfriend side effect, I hadn't smoked a cigarette until I was 25 and met her), now I'm trying to quit and my strategy for a few days has been: Never smoke outside, wait until you get home. When you're home, watch a Jeff video when you feel like smoking, and do the exercises he shows in the video (I already have a workout plan, this is extra). I just did these biceps rep techniques, my biceps feel so pumped and I skipped another cigarette break. Thanks, Jeff.

[@Anteater23]

urmenior Smoking is horrible. Don't ever look back.

[@skullflower354]

Or just stop smoking and use nicotine gum. I was smoking for over 10 years 1 pack a day and tryed to quit like 10+ times and it never lasted longer than a week. Nicotine gum is the only thing that worked from day 1. Used them for around 6 months (less each month).

[@urmenior]

I never saw myself smoking all those high school and college years when everyone was smoking. It's crazy how it gets you addicted before you know it, and you forget you once never thought of smoking throughout the day. My family members were recently diagnosed cancer, all smokers for 3+ decades. I've done conditioning for years and I haven't noticed any health (or performance) effects yet, but I've become paranoid after those cancer diagnoses and decided to quit when I'm still young and before it fucks up my body. Usually it is too late when cancer symptoms occur.

[@urmenior]

Skullflower Thanks man I'll look into that if I fail to quit. It's my first attempt so I'll see how it goes. In my first year I only smoked when my girlfriend visited me, after a few days without smoking I didn't think about it, so I thought I wasn't about to get addicted and just kept smoking when she came back. When we started living together it got out of control, she quit and I was smoking 1 pack a day. I feel like if I'm through a week I can do it.

[@linchr01]

You can also try the book 'Easy way to stop smoking' by Allen Carr.

[@MegaSaint55]

I one time saw Jeff in a hotel gym & next thing I knew- I had lost 10 lbs of fat & magically had bigger calves.

[@SoumilSahu]

Best BackPack So you were running away form him for like 50 miles?

[@elvis4868]

Soumil Sahu man thought he saw the terminator

[@imt2475]

I like how he demonstrates and explains. So many out there can't tutor and workout simultaneously.

[@Felhek]

One famous person once said "i start counting when it hurts"

[@nerometallica8677]

Muhammad Ali

[@dfkdiek518]

korib I start counting when it hurts... starts counting as u get down into press up position because it hurts knowing u could be using that energy to eat some donuts

[@warwick802]

Honestly I just start to sing my song outloud when it hurts. I usually work out 4 min intervals

[@ranjeetsinghthapa2115]

Thats me

[@jamalaustin653]

Isn’t that a good way to injure yourself? Don’t come at me. I legitimately want to know.

[@drewkocak]

If I decrease my frequency to 0 times per week, will I see optimal results?

[@BungieStudios]

The science is heavily debated but I would think so.

[@APAstronaut333]

In fact so

[@absdee91]

I choose to believe so.

[@furkan1503]

Guys I wanted to ask is lifting 25 lbs 2*right n left* dumbells 500 times(daily) wrong ? Will they not recover ?(my biceps)

[@goku445]

I got huge by using this advice. Thanks.

[@Browney]

‘Decent arm size’

[@aotaqua8226]

Why has nobody replied to Browney Wtf 😂❤️

[@venator3855]

lol everyone watches jeff

[@joephoffmann4294]

Dag browney

[@tenzingobom4748]

Hey Jeff

[@Browney]

Coby O thanks!

[@g30jack]

Just started watching your videos. Any trainer than can throw in "moment arm" when explaining an exercise and how/why it works, appeals to my inner physics nerd.

[@gregnixon1296]

Yep, when I heard him say “goniometer,” I instantly paid more attention.

[@Glamcu]

Jeff: "I've been able to build D E C E N T S I Z E D A R M S"

[@supersaiyanzero386]

I noticed he hesitated right before he said decent sized.

[@mattschluter8108]

judging by the thumbnail, someone’s been busy during their quarantine...

[@melancholymaids3032]

Matthew Schluter Lmao great joke!

[@bendavis6457]

I'm pretty sure Jeff f-yucks.

[@rizwaanr5968]

Lol

[@baraswampfox7197]

Jeff makes rona quarantine

[@baraswampfox7197]

@@graham9045 lmao it’s a joke guy

[@cinnamongirl3070]

"I think I can help you." Lol.

[@ubermensche60]

never knew girls watched him.....must be pretty hard on you to focus on what hes sayin....

[@cinnamongirl3070]

Lol. I incorporate a lot of Jeff's moves in my workouts. He's way better than some of the fitness channels specifically dedicated to women. Some chicks want big arms and round shoulders too!!

[@ubermensche60]

Yeah I get it. Big arms, Big shoulders, and a BIG BOOTY !! XD

[@Billybohilly]

@Mr. Andree Wafnar cringe

[@gabydewilde]

we are all wrong at times

[@paulwebb6263]

Man, Jeff is just spectacular in his teaching style. No nonsense & so much explanation.

[@agentd36]

Some people build houses, cars, and Bears...Jeff builds what the world really needs....biceps

[@saltysalt397]

agentd36 I need an assembly line to build mine

[@krashclasher]

I too build bears with inorganic material

[@markassbrownie]

How tf do you build a bear

[@silverviz5600]

Mark Ass Brownie you literally just said it lmfao build-a-bear

[@danny1681]

3:21 watch without volume

[@zephyr7]

😂😂😂😂

[@andrewp5732]

Lmaaaooo

[@N1976DL]

Lol, dude. True. Add dance music.

[@asianniga]

It's a voodoo hex 0_o. Or that's how you summon Jeff....

[@lIIlllIIIl]

??

[@eduardorivera508]

2.2k people were barely able to curl their phone just to hit that dislike button.

[@Astro-by6ft]

3.6k

[@Grahm124]

Adapt And Overcome you don’t need to correct him this was a year ago

[@Amen.22]

@@Astro-by6ft 4.1k

[@SM.inspired]

I'm only 21 totally inspired, getting to work hard

[@fsasc7179]

That's what I like to hear good luck on your fitness journey hope one day you have the body that you've always wanted😉

[@mo-vz2xk]

"only 21" i started on 15 lol and thought i was late anyways goodluck man

[@jacobdeffenbaugh9068]

Lmao wonder how Jessie felt having to Photoshop his arm onto Jeff's body for the thumbnail.

[@CougheePls]

Big oof

[@moizkota2794]

Pretty good i'd say

[@eliasjohannes4215]

God damn you're funny

[@FabledGentleman]

I came so early only 360p was available. And i must say, Jeff looks good even as a minecraft character.

[@CincinnatiReefer]

That’s funny

[@lightning3865]

FabledSomething That's what she said

[@navneetkumar8108]

😅 i always watch at 360p

[@ray.gene.bowner]

Legends say that Jeff Cavaliere never wore a shirt

[@mrkiky]

Part of a superior shirtless race going all the way back to King Leonidas.

[@danieless4009]

I bet he got married wearing just a bow tie on his torso

[@mrkiky]

Daniel Ess Even better than Rich Piana's sleeveless tux.

[@thinkbeforeyouspeak7429]

Anytime he tries to put one on it gets shredded

[@krishnaprasad135]

ultra legends say that Jeff Cavaliere wear shirt

[@gibble1176]

0:34 “Build decent sized arms” Me: *looks over at mine* *cries*

[@rokomarkov3077]

Same

[@Notoriousnipple]

Mexicans tend to have small arms. Try creatine

[@briansaldana7666]

@@Notoriousnipple natural is the way to go

[@Erick23679]

@@Notoriousnipple what does being mexican have to do on having small arms

[@truzt9449]

@@Erick23679 prob genetics

[@ShaneNagy]

What's the ideal bicep rep range when hitting biceps using Jeff's techniques?

[@benneywenney]

Darude-sandstorm

[@Pastàár]

2.5k in a month is crazy 💀

[@jakehawes2290]

Jeff just has THE best content of any fitness KZbinr.

[@TraumaER]

Jake Hawes thanks Captain Obvious. 🧐

[@jakehawes2290]

B1GBOI 03 ridiculous statement.

[@Laksegrateng99]

strap on 1inch rom rack pull destiny

[@MatiasStrengthCoach]

I got a huge pump just by watching this video

[@nilstarlight]

i got a donut

[@theempire00]

Performance Fitness got a huge boner

[@jarrettmaltry6305]

Massive dong pump

[@rishan-3425]

I got a Blue pump

[@Matthew.Aimbot]

lmfao

[@soomroraheel]

0:14 Loved it here when Jeff shows off his biceps and says, "I think I can help you!" :D When I started working out, my biceps were 12" and after watching your videos and following your form, and putting sense and science in my workouts, I am on the way to progress without having any supplements or Steroids; just 100% all-natural. I started working out when I turned 51, they say it is better late than never. After about 6 months of the workout without watching your videos, I gained ONE inch and after 6 months of watching your videos and working out, I have gained TWO and a HALF more inches to come to 15.5" which is pretty decent. I want to have around 17 to 18" biceps and hopefully I will achieve my goal. My only problematic area now is my belly fat; other than that, I am progressing very well. Thank you, Jeff!

[@pettibone79]

That’s my issue as well. Belly fat and love handles which I am seeing a change after a week of doing burpees( 50 per day).

[@WarriorMike20]

They say it's the couple of inches that count. 😏 Keep up the good progress. 💯

[@goatlps]

I call BS on anyone going from 12" to 15.5" at 50. But then you mention belly fat, so maybe your arms got flabby too. Or you just measured very inaccurately. You will have peaked within a year, and 16" lean arms are for huge people or druggies.

[@derikbarbieri8753]

@@goatlps i’m 23 been lifting for only a solid year and my biceps are at 15.5-16” so it’s definitely achievable, I am around 15-20% bf though so if I was leaner it might be less

[@fateisnotthesameforall4811]

Where did this idea come from that taking supplements is the equivalent to PEDs? They are not the same!

[@JS4____]

In Soviet Russia, biceps grow you.

[@lcobb5214]

Russians curl those heavy ass vodka 2 litre bottles

[@jezuzmaximum7510]

In Nazi Germany, biceps kill you.

[@prashantd6252]

Hahahaha DEAD!!!!

[@XAVargasX0206]

This is too old man

[@XAVargasX0206]

@Guineapigs or how good the meme is

[@Jv9673]

For everyone lacking a mind to muscle connection for your biceps, here are some tips: -Do supernation and grip the dumbell at the very top. -Squeeze your biceps basically all the time -Have your wrists face forward so that you eliminate lots of assistance of the forearm.

[@kierand9410]

As your hand over the dumbell (as opposed to under)?

[@MerridethHawk]

That moment when 5 million people go to the gym on Monday and do the same exact workout

[@debashisbarik4805]

Merrideth Hawk lol 😂

[@Orphioux]

But it doesn't even have 1 million views on Wednesday 🤔

[@MerridethHawk]

T7x oh boy🤦‍♂️

[@harambey]

Merrideth Hawk Bobs!

[@joaquinR1stargate]

lol nice one

[@howardgelf]

The dude body sculpts. Stand back and appreciate his expertise in gains for each muscle and best method for gains. Bright guy. Well educated. Not at BSU (bro science university). Nice work Jeff.

[@jhptsdx6275]

'Take failure and extend it further and further' I was a master at that before this video.

[@mrkiky]

When growing biceps, failure is not an option. It's a requirement.

[@mlaforce]

Jeff...I want to tell you how much I appreciate you and your well spring of knowledge...I am someone who deals with deep and emotionally effective depression and it kills me slowly however the gym and working out makes my endorphins blow up and I can become a normal human being who loves interacting with other human beings and I can only do this because I have someone like you looking out for me, training me to do these exercises the right way, keeping me SAFE. Thank You so much and take care.

[@madhouse2303]

I think I’m in the stage of almost becoming normal. I have a lot of mental issues, and the gym for the past 2 months have been my outlet. I’ve been small my whole life, and seeing my body change gives me a boost of energy to make it through the day

[@alexlewis6612]

Good for you bro need more outspoken people on mental health for men I have same issues or similar and gym has made me feel the same.

[@joe-lf2dv]

I understand it is a natural drug. None of my family get it. I have been out of the gym for about 30 years. I just turned 59. Started back with the weights and my wife thinks I just do it to get away from her. It's a stress reliever. Family, job, politics and all the crap that screws with your head.

[@8kmamba66]

@@joe-lf2dv keep it up man

[@Rad-Soup]

Every time jeff gets a bicep pump my testosterone gets raised

[@MrXtremeEditing]

noah stump hahahaha samr

[@wessonsmithjr.6257]

Are you sure that's all that's getting raised?

[@hydrophonix9021]

Ok purple acky calm yourself

[@Manic_Mitch.official]

wesson smith hahaha i was gunna say the same thing

[@ChrisHansenofTheHiddenLeaf]

"I think I can help you." *Biceps immediately almost burst*

[@lvcheather]

My name is jeff... ..and i think i can help you build biceps

[@slyose6154]

My name is jeff... ..CAVALIER ATHLEANX.COM

[@Goldbonds]

this memes been dead for at least 3 years

[@Keep_Crying_Son]

I read that in Channings voice.

[@koreaface]

My name is athleanx jeffcavalier.com

[@ahmadhussain8645]

*flahses massive guns* "I'm not really sure, but I think I can help you"

[@Mantorok]

Ahmad Hussain That was the joke.

[@benfillman4049]

Mantorok r/wooooosh

[@ahmadhussain8645]

Ben Fillman 😂😂

[@ScottNotAvailable]

I can't believe i didn't have to pay for this. THANK YOU JEFF!

[@joemiller8793]

I was definitely making the mistake of too many different exercises while I'm trying to focus just on biceps, the whole ladder system on curls has really helped. Thanks so much for the vid!

[@javascriptkiddie2718]

Increase weight. If the weight is too heavy it's your forearms. Prep with weighted chin ups, close grip pull ups, and isometric holds. That's how I went from curling just 25/25 lb all the way up to 60/60 lb. Gained 2 inches.

[@javascriptkiddie2718]

Red Lotus you need to lose some weight

[@AeriaOris]

Javascript Kiddie yes exactly bro i went from curling 20kg to 35kg with weighted chinups and weighted deadhangs within 3 months it's crazy

[@sausigless246]

Jeeeeeez I want my pp to grow an other 2 inches

[@erads2185]

Javascript Kiddie Not necessarily, just because you can't do a pull up doesn't mean you're too fat, just means you aren't strong enough.

[@dehash666]

Them jump and go down from highest point as slow as you can.

[@fasterfitness163]

Dude has baby heads for biceps.

[@cesarrodriguez8893]

Faster Fitness He obviously got a pump first.

[@irwn8328]

Lol😄👍

[@boborox6605]

Hugh Balls check out Sean Testa

[@killer2403]

That's...disturbing.

[@Bowfella]

Carlos Calma Whoops, I thought he was saying his bicep heads are the size of an infant's.

[@delancyrose8877]

I am driving my car. Jeff uploads a video. I am a simple man, I pullover and watch 😀😀

[@maaztariq6800]

Delancy Rose just watch while driving

[@oskartuulik633]

No multitasking for men allowed!! 😂

[@crazyChris148]

Gamergirl Sexy lmaoooo simple at its finest I hit 90 while driving and saw only 3 mins of the video and died and came back to read the comments

[@mariopilloni117]

Must admit, the amount of genuine useful content he gives for free in these videos is incredibly generous

[@sandeshjadhav8804]

Jeff while filling out a form Name:- Jeff Cavaliere AthleanX.com

[@trepied2058]

Just like Bob Vance, Vance Refrigeration

[@parikshitrock]

i got that reference

[@JamesHersh]

I'm so used to saying "I'm James from Space Rhyme" when people ask me my last name I have to think for a second.

[@M7mdx3zz]

Lol

[@SetAblazeYourLimitations]

🤣

[@otorankusu3109]

Jeff Cavalier and a ThenX video coming out today? YES!

[@jamesallwyndick8338]

I'm a high school athlete and this was very helpful I'm trying to recreate myself as bigger and stronger and more reliable on the field and your channel has helped me a lot

[@Nerfherder117]

I’m 7 weeks into working out and dieting consistently I’ve seen great muscle growth everywhere except my biceps and have lost 30 pounds, I decided it was time to see what Jeff had to say about it at this point

[@Nerfherder117]

@@prometeus7559 I’ve taken about a week off, but that said I’ve lost over 55 pounds now and definitely have bigger biceps, this has been a good year for me health wise

[@joephoffmann4294]

“You’re fricking curling no matter what you’re doing”

[@constantinos1407]

Jeff: That's my secret Cap I am always curling

[@Agreaf]

I read it as he said that lol

[@geil-man]

same here. @@Agreaf

[@frankschwarz408]

Not sure if you guys do "back" day but when I do, my biceps are sore. Rows and pull downs use biceps so they are usually spent when its time to do curls.

[@mohammadjebrini3457]

@@frankschwarz408 Exactly. My biceps are toast by the end of the back portion of the pull workout. So I rest for a significant 5 minutes in order to be able to hit them directly. The reason my biceps get sore is not the curls, it's the last squeezy rep of the pull-up, row, lat pulldowns. I realized that real life situations, we rarely every just curl. We are pulling most of the time we use the bicep, so it is more of a helper muscle at that due to how our bodies are mechanically structured. that's just how I see it, so I could be wrong.

[@dzine_yt]

Jeff's biceps are freaking 7 months pregnant

[@danilomcvi]

LOL

[@danielconnolly8461]

Anant Mathur he’s a small guy low body fat average biceps great shape do you want to spend your life in a gym? No give it all you got for 20 minutes women bench press 1 back legs cardio that’s it

[@trokutinjo6968]

Anant Mathur true

[@Braegonftw]

I have decent size arms, Arms: Look like mountains

[@addictiveaussie]

My biceps began to grow when I changed to once per week and adding widow maker sets at the end along with static holds. In fact I'd say that static holds made the greatest changes to the muscle

[@joemattmurphy5753]

You :‘ through my perseverance that I was able to get decent sized arms’ Me: ‘bruh...your arms are bigger than my legs...’

[@justmehere_]

bro u just made me realise that my legs are smaller than his arms lol

[@soulwreckedrsps5882]

Omg 😂😂😂😂

[@invisiblesouldier6166]

1.5k thumbs down? The last Athelan-X video had around the same amount of thumbs down, so that means that the same people are going from one video to another down-voting. Oh well, the videos have been useful for me.

[@gabydewilde]

thumbs and views are just thing you buy

[@SasquatchActualFitness]

Invisible Souldier those are just the fat fux that thumbs down

[@BassByTheBay]

Yeah, I've wondered about all those thumbs down. It's one thing to not care much about a video, but to dislike it enough to give it a thumb down... I'm just trying to figure out what it is in Jeff's videos that bothers them that much.

[@robmillle]

Invisible Souldier they thought they’d get a quick fix that didn’t take work

[@kreeplx]

Probably from the SJWs that think being male and masculine are toxic.

[@dimitrisveroutis6610]

jeff: don't work out your biceps three times a week me that works out twice a day : my whole life has been a lie

[@ifaisal2185]

Should I work on biceps everyday or?

[@sibulsoosi]

Well I’ve been seriously training for about 10 years and always lagged on my arms. What finally worked for me was destroying them 3-4 times a week with ridiculusly high volume and intensity. Doing them one time a week does nothing.

[@donmlondy2688]

Biceps everyday! Never skip biceps and triceps even if it's the last 5-10min of your workout just do it💪🏽thank me later

[@tristanhighbaugh6975]

Watch the video on how to build arms in 22 days😭😭 he works them boys 3 times a week

[@staystrong4309]

Hey dimitris. Dont workout 2 times a day if your doing hardcore workouts. Try mass building workouts using weights, do that I the morning. Focus on recovery for most of the day beforenthat second workout of the day. The second workout should be a small no w2ight workout, just calisthenics, meaning using your own bodyweight. So pushups, chinups, dips, bicep pushups, jumping jacks, no weight squats, box jumps, etc. That way your first exercise is for mass byilding and the second is for getting ripped. Thats how you cannget big arms but still keeping away fat at the same time. Only do this arm workout 2 days a week, at least 2 days apart from each other in the week. Also focus on triceps for the most build. Biceps are really a small muscle. It's a hint joint. So you need a second muscle to help it with contraction and extension. That's why we have triceps, and it takes up 2 thirds of our upper arm. But you still should only workout your triceps and biceps the same amount. Half triceps and half biceps. Forearm workouts help too, for good looks, and wrist strength. Just do like 5 lbs curls for 50 reps. 1 break in between. So 5 lbs curls for 25 reps, then on the other arm. Then break. Then 25 more on both arms. And when i say curls, I mean wrist curls. So Curl your wrist from a starting point of say a flat lineup angle, like 180 degrees. And then curl your wrist up till a stopping point of say 75 to 80 degrees. At the same Tim you your wrist, you curl your actual arm up just a tiny bit, then back down and then we is uncurls back to 180 degrees. That's how you get good wrist and forearm strength and physique.

[@emreboydas5047]

You guys commenting really hilarious jokes, but i was also looking for a "I did what he says and it gave good results" kind of comment. Anyone who tried those exercises ?

[@chmpxgne7383]

I did what he says and it gave good results

[@emreboydas5047]

@@chmpxgne7383 thats what i was looking for

[@drmanitkumar1889]

Sliced reps Hurt The most and also Put required strain On Biceps..I have tried this and going to Include In regular sessions.. Though From the very First Session my Arms Felt Good.. My variation Is little different though.. Like lower 7 slices, upper 7 slices then complete 7 bicep curls. Give it a try mate.

[@emreboydas5047]

@@drmanitkumar1889 I tried 6-5-4.. kind of slices but it actually really hurts and when you compare, I do this with a weight actually that i can do 15 reps. 6-5-4..-1 is more than 15 and biceps are always contracted so it really hurts :D

[@drmanitkumar1889]

@@emreboydas5047 My Cousin told me this 7 lower slices 7 upper slices and 7 while Bicep curls.. Since then I have left doing whole Bicep curls cuz these sets are Equivalent to 2 normal Bicep curls. All you have to do is Breathe and Squeeze your Muscle 😂

[@Tpier2004]

Jeff you should do a jump rope checklist. It’s something you put into your programming a lot and sometimes when I do jump ropes my ankle joints feel pain

[@moutafidhs1994]

Check out zen dudes fitness,they only jump rope and they explain everything there. The pain is temporary.It will go away with time.

[@MixedMartialHelp]

I heard the 5 knuckle shuffle was good for biceps and forearms, but I think my range of motion is too short?

[@larjkok1184]

Change it up. Tuck it between your legs and get at it from behind. You’ll work your triceps.

[@MixedMartialHelp]

Revolutionary!

[@randolphcirilo4800]

Bam!! Mind Blown!

[@Fight2Survive]

Martial Lee - Head Vegan Ninja add weights to your wrists for additional resistance. Helps with the gains and you really feel it at the peak of the exercise

[@coler8940]

I googled this.

[@logcabins8258]

I must say that I tried almost every biceps workout on KZbin because I am really a hard gainer when it comes to my arms but BOOOOOIIII does this works, I've never felt a PUMP like this in my life i thought it was impossible for me, I can also see an increase in size already, thank you Jeff so much, you really helped me a lot with this one! From now on this is the number one channel when it comes to searching for fitness advice. Thanks again buddy.

[@julioorocio592]

@Pop-Actor don’t wanna be that guy but genetics can also play a part

[@wavydavey5134]

how often do you work biceps, and do u do back/biceps in same workout?

[@kierand9410]

What’s your rep range?

[@logcabins8258]

@@kierand9410 Around 16-18, regarding slicers around 26,27.

[@logcabins8258]

@Julio Orocio yeah bro definitely, as I said until that video, it was very hard for me to really stress the biceps enough. Now I have proper guns 💪

[@gethulked101]

You deserve more subscribers.

[@CoffeeSnep]

But...he already has over six million...

[@morgancoady4943]

Ethan Metcalf exactly

[@morgancoady4943]

Ethan Metcalf that’s why he deserves kore

[@Juan-gb7gz]

Ofc he does

[@maddog980]

He has 8 million trust me he’s good 😂

[@Ferjay45]

5:00 I feel like his right bicep is gonna blow up every time he does a curl

[@hossammostafa717]

Call reinforcement

[@krutarthbhatt7876]

Haters will say the thumbnail is photoshop

[@allanbarry4149]

It is photoshopped. The small arm is not his. Not a hater thing lol

[@juicyyuuji8813]

Allan Barry -whooshed

[@kungfukenny8098]

Allan Barry you idiot lol

[@bavidlynx3409]

Krutarth Bhatt na he is just a left hander

[@vuanhnguyen54]

@@bavidlynx3409 😂😂😂😂

[@goofloof9405]

It has been 11 years with you The best person to know 🤗

[@holo6883]

That thumbnail tossed me into another dimension

[@bikash.choudhury]

Haha...

[@The69GOAT]

@simon lloyd Toss your own salad?

[@alexvega5756]

Jeff is also known as the “Biceps whisperer”

[@ninjahombrepalito1721]

2:13 "your biceps are an incredibly small muscle believe it or not", well with biceps like yours, it's hard to believe xD

[@mikesmultimedia]

Since I discovered this channel, most of my conversations in the gym will simply gloss over the subject and then point the conversation to this website for reference.

[@orlandovelastegui1391]

Thank you Jeff People always ask me how do you get your biceps so large I tell them I work my biceps every other week and I always change my routine and shock my muscle. I noticed the people with the smallest biceps are the people I see always working them out.

[@everythingrandom7142]

The first exercise Jeff did. How many sets do I do

[@wavydavey5134]

every other week???

[@sgtsnakeeyes11]

everyone says different shit. i've heard people say you have to train them multiple times a week to get results, it's all bs just work out consistently for years, that's the only way

[@BeeBumper]

Consistency is key, but as he has said and I've noticed myself everyone is different. No one benefits the same way from the exact same workout. You need to learn your body and tailor you exercises to it. It has to do with genetics mostly.

[@SyncF]

sgtsnakeeyes11 Very true.

[@peachnathaniel5524]

yeah but this guy is the dogs bollocks... coexist \/

[@frostkiller]

you gotta let it heal what the heck dude

[@RIVALContentJammerz]

Work your biceps twice, everyday.

[@LB-nh7jy]

Jeff, could you do a "How to Fix scoliosis and lat imbalance" please?

[@lopez12345ml]

Peter Pan back surgery

[@HereForTheComments]

In the same family of problems, I also can't do a normal, unanchored sit-up. I think something might be wrong with my back. Like someone with scoliosis or a lat imbalance might have.

[@landro3552]

MelvinLopez Fuck you man... your answear is useless

[@stayflyxx]

Peter Pan I have the same problem. I fixed my scoliosis through surgery (You should go see a back surgeon so they can check you out. If they're any good, the recovery process isn't too bad) However my lats are still uneven. My right is still a lot more formed than my left. A video for this problem would be very beneficial!

[@Eli-dq1bj]

Lift light

[@filiprangus5826]

It's insane to me how much and how useful info you share for free here i really appreciate it and thank you in the name of all of us

[@antoniopetrache1]

We NEED the same with triceps!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@hustlefitonlinecoaching658]

Antonio Petrache yeah the triceps are crucial ! I'll be posting a video all about how to grow them this weekend, and I have great workouts on my channel right now, you should go check it out!

[@matthewmckenna248]

Congrats on hitting 5 million subscribers Jeff 👍. And Btw, what are the best foods for a lean bulk?

[@timostegemann9738]

Get fat, get massive. No lean bulking.

[@joshuahjones4065]

Gipsy Danger oatmeal, fish, broccoli, etc.

[@philipwarwick8591]

He said one time that he doesn't believe in bulking and cutting

[@Dandre181]

Philip Warwick yup he did

[@everythingfantasycurtains849]

from his meal plan it suggests fats and starchy carbs

[@theman1526]

During the winter months, Jeff wears no shirt under his winter coat.

[@keegagongon]

The only winter apparel Jeff owns is a vest

[@deadendfriends1975]

Jeff doesn't wear a jacket. The thought of face pulls keeps him warm.

[@unknownthoughts158]

I’m 17 and every other video or subscription cost so much and I’ve But three other subscriptions and none of them were as detailed yet simple, organized yet fun, or even worked as well if at all. You have changed not only my physique and self confidence but my Intelligence and understanding of my body type and muscle system TO THE TEE. I have learned so much that I don’t even know where to start when telling my friends about your Channel, you have tips tricks and professional advice about every question that I have ever loved or wanted to know, I used to think that all you need is to max out every rep on every set, you’ve taught me patience and PERFECT technique for the best gains that I’ve ever seen as well as my friends and family ESPECIALLY my gf THANK YOU X1000 🙏