The Surprising TRUTH About My Arms! (BICEPS | TRICEPS)

  • Published: 21 July 2017
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    In this video, I’m revealing the truth about the arm workout techniques and exercises I used to lay the foundation for building my biceps and triceps. I’m taking you all the way back to my early years of lifting to show you the two exercises I relied on and why I chose them as my arm size staples. By the time you are done watching you are going to have a lot of new tools in your arm building arsenal for getting bigger arms than you have right now regardless of how big they are at the moment.

    First, I think it is important to stress that I was not the product of good muscle building or arm building genetics. My father certainly wasn’t Popeye and my mother at five feet tall was not lighting the world on fire with her massive biceps. Beyond that, I’ve never resorted to taking performance enhancing drugs to shortcut my way to my goals. In fact, little known fact for those that care to ever read my detailed descriptions (you know who you are), I have never even been drunk in my life! I live as clean a life as possible. Some would call it boring. I just always wanted to know that no matter what I achieved in my life (or didn’t) that it was all 100% the results of my own efforts. If I didn’t get to where I wanted, I’d have nobody to blame but myself.

    With that groundwork laid, I did have an infatuation with wanting to build bigger arms when I was younger. Mostly this was because I had incredibly small arms. Everything I tried to build bigger biceps and triceps was not working. Ultimately, I developed a gameplan for building my arms that looking back, was rooted in some very sound principles of muscle growth without me even realizing it.

    The first thing I did was limit my choices to one bicep exercise and one tricep exercise. Look, the elbow is a hinge joint with a very simple function of bending and straightening. The biceps take on the role of bending the elbow while the triceps act to straighten it. What was more important at the time that I was just starting out was to nail down just two exercises (one each for the biceps and triceps) and find ways that I could continue to stress my body with them.

    The two arm exercises that I chose were the dumbbell biceps curl and the dumbbell lying triceps extension. I used dumbbells rather than barbells because that is all I had access to at the time. Later on in life I moved onto the barbell but that isn’t where I started. The key was that I didn’t just perform those two arm exercises the same way all the time. Instead, I varied the weights and the manner in which I did them to take advantage of all the different ways that I could build muscle.

    The first arm building approach I took was using weights that I could train with in the 10 to 12 rep range and rely on progressive overload and increasing volume. I used to overdo the volume actually by randomly doing sets during commercial breaks as I kept the dumbbells near the television. I know, not a sophisticated approach but it is what I did.

    Next, I would lighten the weight and shorten the range of motion into the top contracted position of the exercises. What I was unknowingly doing was creating an occlusion effect in my muscles that was metabolically stressing my biceps and triceps and helping them to grow. I learned how to accept the intense burn in my muscles as a good thing and it helped me to build bigger arms because of it.

    Finally, my favorite technique was to increase the weights even more and use a bit of a cheat to get the heavy weights up (without completely bastardizing the form). From here, I focused on lowering the weight very slowly to accentuate the negative and help create muscle tissue damage that was capable of building bigger arms.

    All of these were applied to just those two exercises. Today, I use many more exercises for more fine tuning and development, while at the same time, helping to keep my workouts interesting and exciting. If you are looking for a complete arm workout plan that trains your arms for their ultimate gains while still paying attention to the rest of your body, head to and get the Ultimate Arms program.

    For more videos on how to build bigger arms and the best biceps exercises and triceps exercises for growth, be sure to subscribe to our channel here on youtube at
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Comments • 2 503

    ATHLEAN-X™   11 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Marcus Tulius Cicero
      Marcus Tulius Cicero  2 months back

      You mentioned metavolic boost by not allowing blood to muscle tissue. It seems an old Japanese technique supports that claim. It's an old article(and in my language), but the results were so starteling, that the govt. funded more research into it.

    • ordinary man
      ordinary man  3 months back

      So ,to many sets and reps gains me muscles with light or medium weight, please respond sir

    • Sultaan
      Sultaan  4 months back

      how to fix uneven chest pecs

    • Carris Higgins
      Carris Higgins  4 months back

      Man ur great keep it up😈

  • Spencer Marr
    Spencer Marr  2 days back

    How has this man been called puny his biceps are the size of a softball

    • birdy boff
      birdy boff  4 days back

      That skeleton was one of Jeff's pupils waiting to use that bench

      • Emmanuel
        Emmanuel  16 hours back

        this comment is sooo underrated😂😂😂

    • Gilleto
      Gilleto  5 days back

      What I would back when I didn't even know the difference between bicep and tricep was that I did bicep curls, 6 pounds per arm, 3-4 sets of 20 every single day. In 1-1,5 months my biceps doubled in size

      • Super_Subway_Surfer_Man 2237491

        Jesus Christ this man is tiny like me

        • MegaMan11
          MegaMan11  1 weeks back

          Imagine the type of person to call jeff puny........

          • M24 Shot
            M24 Shot  1 weeks back

            Hulk hogans arms are 24 actually

            • Dud do Sgdgxgsg
              Dud do Sgdgxgsg  2 weeks back

              Ur arms r perfect

              • Stu Sherman
                Stu Sherman  2 weeks back

                Jeff, your approach towards teaching is profound, sincere and effective. Thanks so much for your contribution to everyone

                • Sadgi 111
                  Sadgi 111  2 weeks back

                  “Yo Jesse I’m down here” dead 😂😂 it’s all his head and neck no arms😂😂

                  • aip
                    aip  3 weeks back

                    his biceps look like hardboiled eggs lmaoo

                    • thomas oliver
                      thomas oliver  4 weeks back

                      Jeff your arms are 1 in smaller than Frank Zane ( Mr. Olympia 1977, 78, and 79). His physique is considered one of the greatest in the history of bodybuilding due to his meticulous focus on symmetry and proportion unlike bodybuilders today who have lost sight of that.
                      Zane's Competitive Stats

                      Height: 5' 9" (175 cm)
                      Contest weight: 185 lbs. (84 kg)
                      Off-season weight: 200 lbs.
                      Arms: 18"
                      Neck: 17.5"
                      Chest: 51"
                      Waist: 29"
                      Thighs: 26"
                      Calves: 16.5"

                      • hyper hyper
                        hyper hyper  4 weeks back

                        Hi Jeff,,am hyper from Zambia and I really like your arms tips n I think u have helped me to grow big arms very much thankful jeff

                        • David Key Love
                          David Key Love  4 weeks back

                          the best fitness youtuber we currently have. love this guy

                          • Uzi Blanco
                            Uzi Blanco  1 months back

                            JEFF!!! I really hope you see this and respond!! Is it true that you gain more muscle in your first year of working out than you will the following years???

                            • Fit India Movement
                              Fit India Movement  1 months back

                              I'm trainer in india .you are my teacher because I learned from you

                              • Dusten Cross
                                Dusten Cross  1 months back

                                Im not going to lie... I totally thought he was going to say that his arms are robotic!

                                • Samuel Eden
                                  Samuel Eden  1 months back

                                  Love your videos but you got to work on your cardio. I noticed you always sound like you’re running out of breath.

                                  • Aquarius
                                    Aquarius  1 months back

                                    How is it not genetics? Jeff, it's 100% genetics, you could never have arms as big as Hulk Hogan's. Your frame, bicep potential has reached it's max unless you get into drugs.

                                    • tnvoljr
                                      tnvoljr  1 months back

                                      good one. I like the fact you went Rocky on training.

                                      • Jan Follner
                                        Jan Follner  2 months back

                                        do you do that in super sets or do you take a break between those techniques?

                                        • Robert Taylor
                                          Robert Taylor  2 months back

                                          Jeff: What's the secret to my arms?

                                          *slices through skin*

                                          My biceps are actually giant, surgically inserted testicles

                                          • German Guzman
                                            German Guzman  2 months back

                                            Thank You Jeff I been hitting arms consistently. Your 100% right. Its all about the curls being consistent and creating a overload.

                                            Im focusing on triceps and fore arms in order to complete my arms. While also adding back and shoulders to an extent.

                                            • Henrik Madsen
                                              Henrik Madsen  2 months back

                                              At 4:50 you say "increase volume". Does that mean "more sets"? And is it thought of as a way of practicing "progressive overload"? So tha "progressive overload" can be both "adding more weight" or "adding more sets"?

                                            • Ani Sharma
                                              Ani Sharma  2 months back

                                              Jesse is a punjabi dude....he is jassi..?

                                              • Phil Martin
                                                Phil Martin  2 months back

                                                Great little vid Jeff thanks for this

                                                • Chad Tinsley
                                                  Chad Tinsley  2 months back

                                                  Leave Jeff alone.

                                                  • MegaJetsfan1
                                                    MegaJetsfan1  2 months back

                                                    Excellent video Jeff. I want to get to the point where you are right now, that is the goal I have in mind. But I know I need to start exercising again, it has been about eight years since I have done any consistent working out. I am in such bad shape, and I have been lazy for far too long. And I have been making too many excuses, especially since I turned fifty last year, that I have been convincing myself that I cannot get into shape and build a healthy physique.

                                                    • Mr. Fishy
                                                      Mr. Fishy  2 months back

                                                      Linus Workout Tips

                                                      • Sardar Gabbar
                                                        Sardar Gabbar  2 months back

                                                        Please reply to me..
                                                        How i can get training from you

                                                        • Jon Russell
                                                          Jon Russell  2 months back

                                                          Size is not what makes you impressive, physique and structure is what matters. That said, great job sir.

                                                          • Jacob Holland
                                                            Jacob Holland  3 months back


                                                            jeff: jesse has the shittiest fucking genetics of all time i swear to god its a miracle he even exists.

                                                            • Puneet Sinha
                                                              Puneet Sinha  3 months back

                                                              Willt try that coz i really want my biceps akd tricpes to pop out even when not flexed

                                                              • JesusFookin Shelby
                                                                JesusFookin Shelby  3 months back

                                                                it s all about genetics YA ZEBI

                                                                • Octavio Sanchez
                                                                  Octavio Sanchez  3 months back

                                                                  Ultimate Arms really sounds like the name of a superhero. And that final part of the video is a great trailer. I would go see that movie man !

                                                                  • AT LBSFitnessVA
                                                                    AT LBSFitnessVA  3 months back

                                                                    You sir know your stuff.

                                                                    • velocityJE
                                                                      velocityJE  3 months back

                                                                      you are really awesome and your videos are so helpful. as a guy in his mid 30's trying to add muscle to my frame, you've been a big help. also jesse owns, bigly

                                                                      • vcam56
                                                                        vcam56  3 months back

                                                                        You're in great shape Jeff, thanks from all of us for the excellent advice.

                                                                        • Dr. disrespect
                                                                          Dr. disrespect  3 months back

                                                                          Wtf jesse

                                                                          • Raezer
                                                                            Raezer  3 months back

                                                                            Holy fuck he just curled 55s. And I'm barely doing 35s...

                                                                            • Jose Mejia
                                                                              Jose Mejia  3 months back

                                                                              24 inch pythons, brother. Lol

                                                                              • azombie
                                                                                azombie  3 months back

                                                                                Fucking psycho mate

                                                                                • Chris 21nod
                                                                                  Chris 21nod  3 months back

                                                                                  That other guy you guys mention in the comments had much more body fat that made him look bigger. Jeff has negative percentage of bodyfat

                                                                                  • Joey Munoz
                                                                                    Joey Munoz  3 months back

                                                                                    LMAO!!! " this kids got the shittiest genetics I've ever seen in my life " HAHA, poor Jesse , but he's right, Jesse is making some serious gains!

                                                                                    • My Opinion
                                                                                      My Opinion  3 months back

                                                                                      You are a great instructor and I appreciate your efforts to help those of us interested in building muscles and definition. All your videos are excellent. I am using them to improve myself and results are positive.

                                                                                      • Lewis Wright
                                                                                        Lewis Wright  3 months back

                                                                                        Jeff is the Rodney Mullen of fitness!

                                                                                        • Zetsuke4
                                                                                          Zetsuke4  3 months back

                                                                                          Jessie had bad arms genetics but 8pack abs genetics

                                                                                          • Zetsuke4
                                                                                            Zetsuke4  3 months back

                                                                                            My favorite body building guy ever