The PERFECT Biceps Workout (Sets and Reps Included)

[@athleanx]

Want to build "bigger arms" in just 22 days? I put together a full workout for you to do that I GUARANTEE will get you results - kzbin.info/www/bejne/bILKg2mKn9GYbck

[@ztobin8594]

ooo[oooo9ooo[oo9o9o9o9o

[@ztobin8594]

9o9o9o9

[@ztobin8594]

9o9

[@ztobin8594]

9oooo9

[@ztobin8594]

9o9

[@dwaynecunningham2164]

Dude. You are neither bragging nor exaggerating. You simply state fact. This is the perfect bicep workout. I am typing this with my nose. Hoping to regain the use of my arms sometime in the near future.

[@blindmansbluff]

Hahaha! Comment of the week. 😄

[@yekna459]

😂😂😂

[@ethanknokke1518]

👏👏👏👏

[@cabhisek6308]

LMAO 😂😂😂😂😂

[@alejandrodominguez1758]

juicetin # no one hates him he’s a god amongst men

[@Bryan-pm8ts]

Once Jeff collects all six infinity markers, he will be unstoppable

[@Genebrown210]

Yuqiao Chen just spit my water out reading this 😂

[@afonsodeportugal]

He will be able to make Jesse big by just snapping his fingers!

[@alexlewis4926]

Hahahah

[@panwarhappy9368]

He will bring Raymond to life

[@psy0m934]

hahahahaha

[@ceejayrodrodriguez9439]

Jeff is the only guy I know of that can color on himself and look like a genius

[@countysheepdog55]

Bcuz he is a genius 👌

[@djblackceza]

HaHa.. he is a genius ...lol

[@everettferguson1387]

Gold... Simply gold!!!

[@sandia2225]

So true

[@rickydugan8490]

Lmao

[@terah101]

Imagine being so lean that you can literally teach an anatomy class using your own body.

[@wearetheyounganarchy2107]

terah101 that’s me 😆

[@johncurtis118]

@@wearetheyounganarchy2107 Nah

[@Noel-nu7hq]

Joe Swanson fucking gotem

[@brycexciv4086]

Leaves classroom looking like a colouring book

[@HonneTheFinnicHeathen]

Having a good physic is also good for artists and character designers. Which is one reason why I'm working on getting fit.

[@cocopianodad]

1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure 2A 7:41 Weighted chins / 2B Chin curls - 3 sets to failure 3 8:52 Banded chin curls - 3 sets to failure 4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique) - 2 sets to failure 5 11:13 DB curl trifecta 2 sets of 8 on each arm for each exercise - Cross supination (Emphasizes the long head of the biceps) - Cross pronation (Emphasizes the brachialis ) - No Money curls (Emphasizes the short head of the biceps) 13:04 Full Perfect Biceps Workout routine

[@lordxpopeye8914]

Cornelius Tinco are you suppose to chose a routine of the 5 exercise for the day or do them all in a day?

[@stefanos7724]

@@lordxpopeye8914 all of em

[@kpg333]

Thx

[@Expropriator91]

K

[@axelfearman4069]

Cornelius Tinco lol

[@DJayDiamond]

Jeff's right bicep is actually a pokeball where he keeps Jesse

[@cduran1983]

😂 🤣 LOL!

[@kingmerck1538]

😂😂😂😂bro I'm dead

[@HuzaifaKhan-cz5jk]

Oh my godd🤣😂

[@marcos.armendariz102]

😂😂😂👌

[@munuswamy8900]

What 😂😂😂😂😂 good one dude

[@XBOXNationTVHD]

Cheatsheet 6:39 cheat curl 7:02 drag curl 7:45 weighted chin up 8:28 peak contraction 9:27 band and Dumbbell curl 10:39 Incline curl 11:49 crossbody

[@Steveng7721]

Thank god u did this 😂

[@royster_lll9412]

Thank u daddy

[@abakash9]

Thanks man

[@johnwayne7987]

@@royster_lll9412 u gay ***

[@نویدابنحجازی]

13:06 sets and reps

[@Mfor17Gaming]

1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure 2A 7:41 Weighted chins / 2B Chin curls - 3 sets to failure 3 8:52 Banded chin curls - 3 sets to failure 4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique) - 2 sets to failure 5 11:13 DB curl trifecta 2 sets of 8 on each arm for each exercise - Cross supination (Emphasizes the long head of the biceps) - Cross pronation (Emphasizes the brachialis ) - No Money curls (Emphasizes the short head of the biceps) 13:04 Full Perfect Biceps Workout routine

[@VishalSharma-oi9gg]

great information broda..

[@r011ing_thunder6]

Man idk wtf you just wrote smh lol

[@Mfor17Gaming]

@@r011ing_thunder6 it was just a copy paste... to keep track

[@JeremyFriebel]

2 sets for braci seems low, unless you do it every other day

[@Tri_monster]

I'm loving this series! I feel so fortunate to get all this stuff for free.

[@jallenchen6071]

So true, I always thought if I wanted to see in depth workouts I would have to dish out a lot of money but Jeff does all that for free and in bite sized videos

[@Sparky58284]

That's true bro that's why i love buying his programs, it's great support that this man deserves!

[@yoricks_shovel]

He is giving away so much information, but this just makes me want even more by buying his product. Haven't had the chance to buy any of them, but I am going to one day.

[@Carnictis]

Corbin1008 how did you find his products?

[@Sparky58284]

@@Carnictis athleanx.com duh

[@user-zh4ty9nk3m]

I fell like Jeff could train himself to have night vision if he tried

[@SiGRecon]

Hahahahaha thermal vision as well.. good one! Jeff facts

[@Ou8y2k2]

The PERFECT Splinter Cell Workout (Sets and Reps Included)

[@MomoOfWar]

I really believe he has X-Ray vision already...

[@British_Joe]

He sees all wave lengths and frequencies of light.

[@jackezback3293]

Lmao man you just made my day xD

[@DebasishDas-bi4bo]

When Jeff finishes a set, the weights take a break

[@Liam.2000]

ahhaahahahaah

[@beingre_bornbrb]

Debu fuuuuuuuck 🤔👌🏻😂

[@mathiasa.johansen3683]

Copy:(

[@SugarFreeKool-aid.TheWorstKind]

Debu lmaooooo

[@colin-kun3611]

Lmao XD

[@carlandroberts2358]

Everytime he says "and we know that..." Me: We do?

[@Hriday4u]

HA HA HA HA HA

[@totalatitosh5836]

hahahahaha so funny you that poor cant even afford emoji's? hahaha 😂🤣, I'll give one for free for you here :).

[@uelude]

Ha ha ha this is a good joke, keep it up.

[@VndNvwYvvSvv]

@@totalatitosh5836 No, it's just a dead giveaway of immaturity to use them.

[@VicColomeet]

@@VndNvwYvvSvv that's just a false statement

[@marcosandrade7890]

we're so lucky to have such an informative straightforward fitness youtuber, thank you Athlean-x for giving us reliable and valuable information from the best.

[@lt.reacharound2048]

I just recently discovered this guy by accident, he's amazing. Been watching these every day for weeks now, then go to gym to test what he told (that way I'll remember it, from theory to practice soon as possible)

[@travisandrews3909]

Defiantly thank you

[@hayden4279]

Every time I read the comments I literally can't stop laughing best fan base and channel hands down

[@backspaceninja9860]

You’d enjoy Chael Sonnen’s KZbin channel.

[@muhammadakram5346]

Niko Omilana has the best fan base

[@jeffcavalierescarbatteries5540]

Jeff named his two son’s push and pull

[@saintshaggy1372]

Thanks now I have cancer.

[@SamK-th1qr]

Jeff’s biceps are his two sons

[@saintshaggy1372]

@@SamK-th1qr good eye

[@aritkumarsingh9575]

is masturbation effect in muscles building please reply me i,m confused teenager:(

[@KickassRaider]

@MrOnionCock yes, because we definitely weren't joking

[@RangerKiller115]

So I’ve been very inconsistent with my training for a while now, but I got back no more then two weeks ago and I swear, the only reason I can see results and feel so damn good is cause of you Jeff. You’re the first and only page that truly gives out great content, solid information and honestly all around the best exercises. Half of the exercises I was doing wrong way back when, thank you as well for being a great teacher and mentor and for your dedication

[@travisandrews3909]

So have i

[@da_vortex]

Agreed

[@marisajane7229]

Hi, Jeff I teach several classes for the department of Exercise and Sports Studies at UCSB. I have been a personal trainer and nutrition specialist for almost 15 years. In college I worked as a PT side and because of that I'm very passionate about corrective exercise (specifically correcting imbalances for optimal performance). Some of the main concepts I teach are principles of strength training and correcting postural distortions. I just want to thank you for the amazing free content you've been putting out over the years. Since everything is online now, each one of my classes has its own site where I can post relevant resources, updates etc. I use your videos all the time to give my students more education and background info, especially when covering the more complex topics (most recently I used a video you did on anterior pelvic tilt). I also use your videos as reinforcement when I de-bunk those common myths that people fall victim to when they are just getting into exercise. Your videos are honest, realistic, and backed by science which is exactly what I'm looking for. We live in a world that is all about instant gratification and it's important to me to show my students that there is a better way. There are no secret programs, shortcuts, or magic diets. They simply don't exist but if they prioritize their health, nutrition, and conditioning early on and make it a lifestlye, they will be successful in the long-term, which will greatly impact their quality of life over their lifetime. Not only are your videos educational but they are also highly motivational because you are a perfect example of what is possible when you practice what you preach. I just wanted to thank you and let you know that you are impacting young minds in ways in ways you don't even realize.

[@cho-zen-won]

How honourable. We'll done and thank you too. 💪🏽👏🏽

[@corinful]

Have you heard of paragraphs? Wall of text is impossible to read!

[@danielg7220]

Marisa, i would also suggest checking jeff nippards channel. He also does a lot of scientific based exercises and has tons of informational videos you can choose from.

[@marisajane7229]

daniel g thanks for the suggestion! I haven't heard of him before but I will definitely check him out.

[@marisajane7229]

Mr Rotary I have heard of paragraphs and I also know how to use them correctly.

[@jcreationz6235]

Best fitness channel on KZbin🙌🏼✅

[@jaysaget1280]

Facts

[@u.s.borderpatrol3820]

Debatable, I think he’s tied with broscience

[@jcreationz6235]

Mymagnum 11 I’ve never watched him🤔 do you recommend?

[@u.s.borderpatrol3820]

JJThe G yeah 100%

[@slowlancer]

Agree

[@davidandrew6347]

Jeff meets a T-Rex...Hey buddy we gotta do something about those arms.

[@lemuel4987]

David Simmons 🤣🤣🤣🤣🤣

[@ayaan3429]

Lol

[@jim7666]

*T-Rex tries to eat Jeff *Jeff outruns T-Rex 🦖: What?...How? Jeff: Unilateral leg training.

[@uhtredofbebbanburg5493]

@@jim7666 lol

[@6ixgarage]

Jeff meets a T-Rex... "whats up Rex? Jeff Cavaliere Athlean-x.com"

[@whitedoc1031]

As a medical student i must say u have an excellent knowledge of anatomy and way of teaching it.

[@1964rhett]

I certainly hope so since he is a physical therapist.

[@evandarpini3370]

You a doctor yet G

[@lordtwist8965]

Jeff walks into the gym* Gym equipment : Ah shit, here we go again!

[@hisoka524]

I acctully Started to belive that jeff acctully sleeps in the gym

[@spekkio4551]

The equipment gets sore the next day.

[@asimp5259]

Hahaha

[@MasonBrown-qq7oq]

Imagine you're just doing flys or whatever and then some guy with biceps the size of average thighs comes in and starts drawing on himself tho

[@EvadinTaxes]

5:45 Jeff out here showing us his dance moves

[@mihirpadhye4067]

Funniest comment

[@mihirpadhye4067]

🤣

[@rohan11199]

That tiktok dance🤣

[@TheLusaso]

It's like he's doing the thriller dance... but wrong... 🤣

[@MrY4j]

How can someone even dislike Jeff's videos is beyond me. I mean you got one of the, if not THE most qualified fitness coach on Earth showering upon you priceless wisdom for no cost and you gotta click on thumbs down?!.

[@user-hp6pj4sy3k]

MrY4j Well keep in mind he calls out conventional fitness methods all the time, and 95% of people don't like hearing the truth. For example, his video about weight belts he claimed they aren't exactly necessary, I'm sure that pissed off a lot of powerlifters.

[@1trillionviews516]

I think it's hater-know-it-alls who think they know better than Jeff. But if they stood next to Jeff, you'd ask them if they ever worked out.

[@unknowninfamous2346]

Probably lame no name KZbin channels. Lol Poor poor dummies...

[@luzyjewelry574]

😂😂😂. My point exactly. Couldn’t have said it better!!!

[@Bronilli]

MrY4j it’s all the other fitness youtubers

[@eitansondak5029]

Jeff just hopes someone asks him for directions on the street so he can rip off his shirt and draw them out

[@munk61]

Goes to art class and rips his shirt off to paint Mona Lisa on his chest

[@Itzdaboiangel]

I’m dead asf 😂

[@Keebyw]

Bold of you to assume i can do a chin up.

[@pmudri]

If you cant do a chinup means ure probably a beginner which means this video isnt for you. Just do basic compound movements till u get stronger.

[@problematicss9946]

Mudri I can do very few chins, I think it’s because I don’t have my biceps developed enough as they should be with the rest of my body, my max on bench is 225, I can squat 335, deadlift is at 315, do u think improving my bicep strength could help me out with my chin ups?

[@pmudri]

@@problematicss9946 Most certain, BUT be sure you increase biceps strength with actual chinups, not isolation exercises. Cuz beside just biceps strength you also have to get familiar with the movement itself. I'd say best start would be easier version of chinups with rubber band or a machine if your gym has one. From there follow some basic powerlifting pattern (same as for bench for example) in terms of sets and weight increase and you should progress in notime. Good luck.

[@problematicss9946]

Mudri thanks man, I’ll let you know how it turns out

[@pmudri]

@@problematicss9946 👍💪

[@kingbubby8768]

Just in time for my bicep day every day of the week

[@aryanchugh5931]

King Bubby u can’t do ur biceps everyday

[@atease168]

Aryan Chugh it’s sarcasm chief

[@kingbubby8768]

@@aryanchugh5931 I'm on an outer head inner head split

[@Aerochalklate]

King Bubby overtraining

[@bigjimslim]

Aryan Chugh wooosh

[@corruptsoulll]

Jeff, Can you by any chance make a video on how often you should work each muscle group? I’ve read so many studies talking about whether “Full Body Workouts” or “Push/Pull/Legs Split” or “Bro Split (Hitting all muscle groups once a week with extremely high volume)”. Everything I’ve read about which is best has been different and I just don’t know what to believe, please help me.

[@transcript.16a97]

That's the thing actually. It depends on you. How much time do you have? How long you've been lifting? Do you take stuffs? Do you have availability to a massage? How much rest do you need? And most important of them all... Do you even lift bro?

[@chaumetlouis19]

They say 2-3 times per week per muscle group. I've gotten gains with less, as a natural it's important to be brief and keep your body balanced. Think in motions and muscles and it'll be easier to program (still do full body though).

[@andrewboardman2654]

You should do full body workout, max intesity, everyday, with sprints, and an hour of cardio as well, and sit in a tank full of ice after to cool down

[@corruptsoulll]

This is exactly my point, every single comment has a different opinion on what’s best or what works and what doesn’t. This is exactly why im specifically asking Jeff, who happens be a Physical Therapist & Trainer. I’m not gonna believe what somebody tells me if all they have to back up their claim is “it works”. I need the science behind what’s best and what’s not worth the time and effort.

[@kingbrownie207]

@@corruptsoulll I know you want Jeff's answer, but in reality all the different training splits work. If you train for a long time, you should do all the splits. They all have their own pros and cons. Dont get hung up on one thing. I would recommend switching out splits every 2-3 months until you find a split that you enjoy. The most important thing is to enjoy the training. If you like them all, then do them all.

[@realjit6784]

Jeff: “We can do that again” Me: “no Jeff only you can”

[@muhammedismail3]

who watched this and forgot what to do when they got the gym?

[@patrickhowell2502]

Taking notes 👍

[@jarrydee2799]

ALWAYS!

[@retrorenaissance9497]

i dont forget, but i realize really fast that im not gonna be able to do the whole thing

[@50shekels]

I'm literally sitting here watching the last part in the gym!

[@kennyjones1348]

LOL!!!

[@vivanjohnson8743]

Jeff is so ripped that you dont even need the muscle markers to make out the different heads of the biceps 😂

[@djblackceza]

Yes Bro..

[@markg3363]

even if your resolution is 144p

[@JKALEDGENDZ]

Jeff doesn’t work out with weights... weights work out with Jeff

[@saintshaggy1372]

True

[@eganrac545]

When Jeff works out, the weights gain muscle

[@theArhar]

Wait, he isnt in Soviet Russia

[@colin-kun3611]

Omg XD

[@markdecoto6046]

LMAOOOOO

[@derickd6150]

This is one of his best videos honestly. The quality of new knowledge being provided. Still watching this after 5 years. I can't say I've been super consistent. I've been on and off. But EVERY time I try these for a few months, I see quick results. I hope I can be more consistent in the future and keep the results coming!

[@harshchauhan8635]

Jeff you just popped my phone’s screen by flexing 💪🏻

[@AxxLAfriku]

WARNING! I have 2 very attractive girlfriends and I am the greatest KZbinr ever and YOUR savior. Good bye dear harsh chauhan

[@shivangpant9639]

♥️♥️♥️♥️♥️♥️♥️♥️♥️ great work just loved it......feels like this is what i was waiting for

[@exzz1487]

What are you saying?

[@robertomurri1278]

@@exzz1487 Right. He doesn't make sense. I've seen a lot of KZbin comments where people spell words incorrectly and don't use punctuation properly. Makes it very hard to understand what they're trying to say. Anyways back to some football.

[@exzz1487]

@@robertomurri1278 And why did people like that

[@akxeman]

Best trainer on the web, no doubt about it.

[@mikeadcock1196]

I love it when you use the markers. This truly lets us know exactly which muscles we are training with each exercise. I m 62 years old...I used to lift in a gym back about 20 years ago. I was a power lineman who climbed poles all day long for many years, altogether 40 matter of fact. I retired 4 years ago and got out of shape and over weight really fast. Last year I had a herniated disk at C7 that affected all use of my right arm. I had no strength whatsoever in my entire right arm and the nerve pain and tingling in my right hand especially my pinky to my middle finger drove me crazy. They would jump and move uncontrollably. Surgery found a broken piece of my disk that had wedged beneath my C8 nerve and my C7 vertebrae. Once removed the pain was gone but this went on for more than 4 months and my right arm had atrophy really bad. I only have Dumbbells and I started working out with 10 lb dumbbells which sounds like nothing but to me it was using 50s. Currently I have a flat bench that will go up to the incline position too. I only have dumbbells to work out with plus I bought a curling bar and 50 lbs of plate weights. I have 10s, 15s, 20s, 25s, 30s, 35s, and yesterday bought a pair of 40 pound Dumbbells. I love your dumbbell workout videos. I’ve been working out again now for about 8 weeks and using your videos have regained a lot of my strength back in my right arm and shoulder, still lagging a little bit behind my left arm strength. I have progressed from the 10s to the 40s in some exercises. Again thank you so much for your training videos. Any advice for me would be very appreciated. My Doctor put me on a Keto diet in March and I have lost 70 lbs since March. I went from size 40 waist to size 32...I’m eating right now I just need to exercise right to get back into shape. I wish I had a dip bar or a lat pull down machine but I don’t have the space for anything other than what I currently have right now to work with. Any ideas on what I could do? Again thanks so much for your videos...they are awesome You sir are one in great shape man, and your knowledge of the body is incredible Thanks Mike

[@bobbnudd2502]

Way to go Mike, good work! Struggling with my shoulder and am working from being skinny fat, so lifting very light compared with many others in the gym. You've made me want to persevere.

[@hookedoutdoors1236]

OMG. I have been trying for 6-8 months to get to a 50lbs curl just once. I just started the perfect workout series and in under a month I just hit it today. I am beyond blown away that I got there so quick after trying so long. Obviously, I've not been pushing hard enough in the past. This one definitely pushes the muscles to force growth. Wooooo hooooo

[@DJayDiamond]

The only reason the moon stays in orbit around the Earth is because of the gravitational pull of Jeffs biceps

[@pranjalvashist5495]

Lmao

[@Marco-fc5uf]

😂😂

[@Abcd-mq4yn]

You are damn right

[@ishaanchuranpursad8239]

BUST!😂😂😂

[@Mokd05]

so you're saying he's fat

[@Nikostreet11]

Hi! I know you probably will never know about this comment, but I just wanted to say thank you. I have always had long and skinny arms and every time I started working out on my biceps I've always seen small progress because of that. But since I applied what I learned from this video my biceps started to grow much more than expected, I've never seen them like that in my life. So thank you Jeff.

[@matthewattard3802]

if Jeff was a superhero his name would be THE SUPINATOR

[@terryzuniga2473]

FacePool

[@Boodhernandez]

His finishing move would be the INTERNAL ROTATION

[@dinzxy6796]

Bood Hernandez he has healing ablitlies when he externally rotates

[@thegrinchinamaskholdingagu968]

Jeff already is a superhero.

[@h.b1908]

Iron man

[@universalrelevance4877]

Jeff is the real deal. Been working out for years seeing minimal growth. Subscribed to this channel about 2 months ago and I’m loving the Progress, I see more definition than I have ever had. Salute to you Jeff!

[@pseuocpkle]

Jeff, could you do a video explaining the differences between concentric, eccentric and isometric training and the benefits of each?

[@athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! giveaway.athleanx.com/how-to-win.html

[@kelly5002]

ok

[@happyvelly3066]

Athlean X is better then giru mann. nice information (love frome India)

[@alisonsilva7081]

put legend in Portuguese BR, in the next videos, please...

[@Shocker99]

I'm not a fan of the background music to be honest. But the actual content is as great as ever.

[@charlieloveandfitnessg4563]

Truelly man, amazing, honestly wish i can meet you, intelligence at its finest !!

[@josiewong6620]

I came across your series of workouts because I was looking to change up my routine. So far I have tried the chest, triceps, back, and biceps. They have all been great workouts. I usually do a body part a day to go along with my cardio or core routine. To all the people who gave a thumbs down, please feel free to post your workouts to share with the rest of us. I would be interested in seeing how many views it would receive.

[@VicColomeet]

Objectively speaking,one body part a day is the worst training routine,very harsh on the focused muscle and doesn't exploit the maximum protein synthesis process. I'd suggest you look into a push/pull or full body 3-5x a week depending on your level. The reasons these 2 options work better is because you won't need to do as much volume per session and this will allow you to train more often the same muscle group which means the process of breaking down the muscle and rebuilding it will occurr more often which leads to basically more progress in size and strenght

[@o.a.a5583]

You are the best fitness educator. I am a medical student and your exercises based on anatomy totally makes perfect sense. I have been binge watching your perfect workout series for the last two hours.

[@sheshasenareddy2119]

6:39 cheat curl 7:02 drag curl 7:45 weighted chin up 8:28 peak contraction 9:27 band and Dumbbell curl 10:39 Incline curl 11:49 crossbody

[@JRams-ix6bt]

It's all ready excruciating enough to try and do 4 chin ups and Jeff wants me to hang a weight on my hips on top of it lol. I would crap my pants in the gym

[@gigachad__69]

What bench angle should I keep for incline dB curl ??

[@renos4421]

The drag curl is such a game changer, biceps burning in area's i didn't even know

[@zeluski]

so true man, others think that i am doing a stupid move in the gym but damn the drag burns more than their eyes for me.

[@tachycardia2224]

All this advanced physique training and it ends up being ink poisoning that brings Jeff down.

[@christianrosado7631]

cherry ghost his gotta find away around it, Cause I love it but sometimes he jus goes on and on. He’s gotta separate some how.

[@YungKash662]

🤣🤣🤣

[@Citizen2047]

@@christianrosado7631 but it's totally free.

[@christianrosado7631]

曼查狂人 you absolutely right ! I’m sorry athlean X :/

[@jonathanstroupe2706]

Bold of you to assume Papa Jeff could ever die lol he'd just go hang out on Mt. Olympus or rule over Asgard or some shit.

[@kevinnefdt7814]

I've come to this video and many of Jeff's over the years and I finally get it. Training a muscle group in terms of it's range of Function (1,2,3), range of intensity(Beginning, middle, end) and range of muscle groups (Short head, long head, brachialis). Sorted for life, thanks Jeff!

[@snoutysnouterson]

I've been struggling to hit the long head of the biceps for some time, but after trying exercises in this video I could instantly feel the weight in the long head of the muscle! Excellent video! Many thanks

[@bulksupplementsdirectshort6255]

Same here! I also added drag curls with elbows back and Im not kidding - the long head got totally fatigued!

[@Celestial_Creation_03]

Tomorrow is Chest day Jeff posted biceps video Uummm tmrw is biceps day baby..

[@dylanmonnier3559]

But he also posted a chest video a bit ago...

[@e.e.8589]

Tomorrow is chest, Abs and biceps day.

[@photoshopschool9205]

robin son You still do brosplits? Jesus lol

[@DonderoA7]

Your biceps don't need an entire day lol. Fix ya splits.

[@Lord_Tyrannis95]

Like a week ago lol

[@stevewildeagle965]

Quarantine times sadly, so no gym, but I take antibacterial wipes to my local exercise park with my son, place is always empty. Chin ups Dips and allot more can be done there, and it doesn't take long to work those muscles enough, before walking 2mins home to continue. So now that's been included in our routine.

[@uelude]

You realise coronavirus is not bacteria right? Clue is in the name.

[@GT-xy7zj]

Do a video like that for every muscle group please! (Perfect workout for legs for exemple)

[@yoshizazzus2612]

BEST FITNESS CHANNEL

[@kenzoturqueza4001]

Couldn't be more accurate

[@TheHolbeing]

I was able to break out of prison by following the lines Jeff drew on himself. Thanks Jeff

[@cherifprotv5376]

Michael schofield stuff right there

[@JacobsJourney5249]

I’m beyond amazing how he literally has a whole workout program for us all trying to get into shape, we really appreciate it.

[@gregovchinnikov1046]

Jeff please PLEASE make "perfect LEGS workout" !!

[@spidermenace92]

He already did. Squats, dead lifts, dumbbell lunges, single leg hack squats.

[@tenaciousandresilient9687]

Try doing a squat variation followed by a deadlift variation and then step ups or lunges as a finisher(Unilateral work helps expose and prevent right and left leg imbalances).You could even do glute thrusts if it's a weakness although some lifters will say you look silly. If you do work up to heavy sets and follow up with mid to high rep back off sets for added volume, you'll be fried... Btw, I say stay the hell away from leg extensions because based on experience, they are rough on knees and I had nagging pains until I ceased said exercise. If you pick a good starting point you could try static holds for seconds to minutes at a time. I'm will bet Jeff Caveliere could tell you better advice because I'm not an expert but I know what's worked for me. Btw, I'd also suggest you do this on an upper and lower body split depending on strength levels because it's tiring on it's own. #MetalAndIron #ItIsMindset #DontWaitOnLegTrainingVideoToDecideYouWillMakeLegGainz #YouGotThis #TheUnsolicitedAdviceSquadCheckingIn #NotSoTypicalNonDoucheyGymDoucheBagBeingHelpful #LastTwoHashtagsAreJokes #GrowlingAndScreaminingThroughMySets #ChuckoKaBlaBlaWhateverTheHellThatMeans

[@raiyanrahman8239]

The best leg workout is a chest workout

[@codestr04]

Raiyan Rahman Bahahaha!

[@BLoodCLaatSPeeDY]

He probably got small legs hahaha

[@whocantexplain]

I wish my forearm was big enough to graph on.

[@calkustomsdetailing]

Arena Rat stfu rat

[@Daniel-uu8wm]

Arena Rat you’re stupid if you think he’s on steroids

[@whelp1382]

Arena Rat Muscles = Steroids yes

[@offset_tm4486]

Arena Rat 👍

[@-weaponized6493]

I broke my pretzel stick of an arm with just 1 stroke of the marker.

[@rileywilsonfitness7]

I literally have been watching these videos in the gym following along as I go and I have to say these are some of the best workouts I’ve ever had. Channel content is absolute 🔥

[@travisandrews3909]

Yes they are the best workouts 💪

[@chadstout270]

Thank you for these videos. As a busy older guy I needed to get the most out of my limited time I have for the gym. Im a 42y old truck driver and 3 months ago I was 250lbs. I started hitting the gym and doing body weight work in my truck. Im now 212lbs and dropping weight and gaining muscle everyday!

[@dimitrijenedic1347]

is that biceps legal?

[@u.s.borderpatrol3820]

Dimitrije Nedic yes, it falls under the second amendment

[@mistbornice1916]

@@u.s.borderpatrol3820 This is a good comment

[@kingbubby8768]

@@u.s.borderpatrol3820 that's funny you've got a quick wit

[@SiGRecon]

Except in Massachusetts where everything is illegal

[@neverforgettodofacepulls782]

JC-47 and F-2000 Cavileres aren't guns to mess around with. This country is falling apart too man.

[@Kenan592034]

Jeff can't stop uploading biceps workouts

[@Niallboy1]

This is priceless info. Thanks mate :)

[@andersistbesser]

I wonder why there are so many dislikes. You dont have to be a big fan of ax to see this is a very good video. More than 20 yeArs of experience here.

[@LuisLopez-ji9yp]

Gonna try the db curl trifecta tomorrow, definitely learned something thank you.

[@CaseOhisMusicBizMarty]

I reckon Jeff sleeps under a bed just so he can Bed Press whenever he gets up...

[@Marcus-wj8jz]

Why has this gotten so little likes

[@howardbaxter2514]

P' Jelly O ikr, this is hilarious, and probably true.

[@Hi_how_r_u_]

WHAHAHAHAAAA

[@whymustyoudisagree9158]

howard baxter no it’s not though

[@miker5233]

I'm sure he sleeps well cuz that's where you grow in your bed it's when protein synthesis occur more frequently

[@nemas6355]

mom: what youre doing? me: just drawing on may biceps mom: why? me: It helps

[@sfree17244freer]

Nemas more like Mom: what are you doing Me: just drawing on my biceps Mom: what biceps

[@someguy7526]

@@sfree17244freer why you, bully? :(

[@JuraIbis]

That triple curl at the end is fire and so complete. I love it. I'm never curling any other way than all 3 heads.

[@luke5388]

are those guns registered??

[@etomayk]

Scuo 😂😂😂

[@SonataHellsica]

unlicensed AF ;P

[@NK-ke6yy]

Scuo, nope, this is Texas. Beto can come and take it 😤

[@BalaKrishna-bq5iz]

asdf asdf from Russia?

[@angels5552]

👏

[@clarkgriswold2582]

Man I just want to say thank you for all your videos. They have helped me so much with my weight loss and over all muscle mass.

[@arkyandy9612]

“Make this more difficult “ all I needed to hear 👂

[@thelolmaster1997]

When Jeff says "extra" 🤣🤣 say no more fam

[@poppapete1610]

Thanks to Jeff's lifting and nutrition tips my biceps went from 11 inches to 15 inches. And I'm in my late 50s! Thanks Jeff!

[@tangiemarie3284]

Love the muscle marker videos, when i am working out i can visualize the muscle you highlighted in the video, you are amazing, great teacher! Thank you for your knowledge and help!

[@poutine0010]

The comment section is golden

[@HabboCoolcattim]

Smear some butter on his sixpack

[@billm1234]

The gun show! Jeff can you do the perfect leg workout next?

[@TristanTriedIt]

Agree that would be awesome, I got chicken legs but nice biceps😂 not good on the football field lol, perfect Ieg video would be awesome

[@heimdall116]

Yes please! This level of detail to legs would be fantastic. Keep it up Jeff!

[@calle6075]

Over 95% of the videos about how to target long/shorthead with int/ext rotatin, explain it the opposite way… I belive Jeff. Always. 💪🏼👍🏼

[@MrMerzinho]

Harvard lecturers should use Jeff's physique to teach their students anatomy.

[@fuckboypower103]

@@Sunscreen723 Because Jeff is too good for anyone else.

[@NoNTr1v1aL]

Everyone would nut

[@kenzoturqueza4001]

"Pulls out muscle makers" 😆😆😆😆

[@matthewwhebell6431]

So true, bro

[@javiercobian9546]

Fr

[@matthewdholt12345]

I was never big on doing drag curls. But man, doing them after curls, game changer

[@archibald9866]

I had to pause the video to give the Dumbells a break

[@jackraider9116]

I have read this joke at least 15 times on this video

[@kenzoturqueza4001]

I don't get it

[@reecewellcaldwell8197]

Your programs have been helping me so much. I started at 60 kgs at 12 percent body fat and now sit at 80 kgs of 9 percent body fat.

[@shadowozey]

Teachers: "Stop drawing on yourselves!" Athlean-X: "Okay so we're breaking out the muscle markers again" 😂

[@webstertoh]

Legend was that Jeff trained Thanos

[@detectiveblutomindpretzel5699]

I used to watch him when I was in high school and I would fast forward to the workout part cuz him talking bored me to death but years later now that I actually listen his so knowledgeable

[@AndyComeauMusic]

Been following Athlean X for about a year now. Honestly... I can’t watch anyone else now, they all sound dumb compared to Jeff! Love hearing the science and education behind it all. Keep em comin brother!

[@Spartan2228]

Gonna be honest Geoff, the burn I felt today was magical. Thank you for this great workout!

[@yosri35]

Does this really helps?

[@dmclaughlinGSXR1000]

Jeff. You're the man bro. You changed my life and the way I work out. I watch all your videos and they are awesome. Keep up the good work buddy.

[@bethanygoetz1950]

Today is my one day off from working out now all I want to do it go back to the gym lol. You inspire me😊

[@painepunk8947]

Wanna go to the gym with me, babe?

[@anishpatel4169]

Punk Paine sure😘

[@thegreengobler]

@@painepunk8947 Creepy

[@connectdanny5738]

ATHLEAN-X All your exercise tips are helping me out. I lost 15lbs in 3 months and can see myself coming back in shape. Thanks you, Sir!

[@ivoracooke7622]

👏

[@nicos1097]

Jeff trust me we can see your biceps you don’t need to highlight them.

[@marx9868]

Nicos Eftychiou need to see the individual muscles tho

[@tasosfitness1752]

They are like balloons

[@lineb9]

Nicos Eftychiou hahahahaha

[@Marco-fc5uf]

@@marx9868 bro you can even see the inner and outer head of the biceps 😂

[@alex4tm1]

he highlights them so now are visible from the moon :))

[@justanormaldayatwork9670]

I did this for the first time and completely destroyed my arms. Thanks for the workout Jeff

[@barbosu523]

I have to admit, this is the best workout I have ever done for the biceps. In the end I couldn't raise my hand to drink a glass of water.

[@alphavlogs8802]

That’s not good

[@murtazakhan3668]

don't over work your muscle

[@rizwanyt817]

Lol dude Don't injured your self

[@boxelder9147]

You might die of dehydration

[@jason5409]

​@@alphavlogs8802 get a clue

[@mojaksgum]

I just completed these bicep exercises and my arms are toast! Thank you for the tips!

[@AyZeeCREW]

6:39 cheat curl 7:02 drag curl 7:45 weighted chin up 8:28 peak contraction 9:27 band and Dumbbell curl 10:39 Incline curl 11:49 crossbody

[@CaseOhisMusicBizMarty]

I wonder if Jeff has a weighted phone case...

[@matthewdamoco2213]

Heath B I bet you he gorilla glued his phone to a 45 pound plate

[@TechSupportDave]

@@matthewdamoco2213 45? more like 1000. he does deadlifts while using his phone.

[@adamchapman4447]

He has 2 weighted phones, one in each pocket to avoid muscle imbalance

[@nguyenhatien1787]

FACT: never. He values the recovery more than anyone

[@ayywhatgood6418]

UltimateDespair Jeff 100% has weighted condoms

[@Sudaisism]

Thats a very vascular whiteboard!

[@scorpionmk1595]

Sudais Faisal 😂🙌

[@crusader925]

My go-to, I've explored other options, but i continually come back to your Muscle Markers. being that I'm limited on equipment, these do the job with no frills

[@Mickster114]

Damn jeff out here assuming we can all do weighted chin ups. Some of us arent at that level yet jeff! Lol

[@rozikhan2744]

Forreal, no weight is a struggle for me

[@seankitain7076]

Yeah I am going to start with doing no weight eccentric chin ups to start to strengthen that movement. Then once I've worked on that for two sessions, I am going to move onto attempting a full chin ups still no weight until I can do around 12-15 chin ups.

[@matthewdholt12345]

I was in state prison with a dude that could do one arm pull ups all day. Not the ones where you hold onto your wrist.. the dude would just hang there one arm at a time and just crank them out... dude only weighed about 100 lbs.

[@Mickster114]

Matt lol well hes not pulling very much at a measly 100 pounds. Thats quite easy for him.

[@Mickster114]

Sean Kitain that sounds like a pretty good plan. I might try that as well.

[@مشاريالجهني-م1ط]

Imagine being his wife when he comes home covered with markers

[@ahmadjamalmughal47]

"hold on let me just lick it all off you."

[@scotthogan1386]

@@ahmadjamalmughal47 that’s so much better than the original comment 😭😭

[@PULAG]

Did band db curlys the band snapped and popped me in the eye, left gym third eye blind playing in the background they laughed at me and this video playing and they saw it. Thanks pal

[@alphamale3141]

Really outstanding! Just prior to watching this video, I watched a video of your competitor who claimed that his technique to build biceps was the ultimate workout. Your competitor’s video was not even close to what you presented. I really could have used your help 50 years ago.