transcript: An athlete can become instantly intimidating
without having to say a word based on the size of the arms sticking out of their uniform
sleeve. Today, I'm going to show you 2 of my best
tips to get you bigger arms, athlete or not. What's up, guys! Jeff Cavaliere, AthleanX.com. I mentioned it in the open. One of the most
intimidating signs that a guy can bring to the table, whether you're an athlete or you're
not, is a bigger set of arms hanging out of those short sleeves. Right? So now, today, I figured what I would do is
put together 2 of my best tips for you to help you to quickly add some size to your
arms. In order to do that though, you have to obviously
cover both parts here. We got to cover the biceps. We got to cover
the triceps. So what I wanted to give you is sort of my best 1 tip if I had to give
you 1 tip to help you to start doing that. From a bicep standpoint, and we're talking
about overall size, in order to get more size, or more apparent size, you want to have that
peak on top of the bicep. Now, what is the peak? The peak is really
coming from the long head of the bicep which is again, the bicep 2 parts the short head,
the long head...the long head which again, I never do this, guys, I don't ever flex on
here, but to illustrate what we're talking about we have to. Right so, up top here, the long head is the
one that is going to be more on the outside of the bicep here, and give that higher peak
form. Same thing when viewed from the top. Or, long head lateral side, short head down
in here. So, if you want to train the long head of the bicep to get more peak, then you're
going to have to hit that during exercise. How do we target that? We gotta get those
arms into extension to start the exercise. Because the long head attaches further up
the shoulder than the short head does. And by putting on more of a stretch, you're
going to be able to do that. So, the longer you can keep your arm behind your body, the
more you're going to be able to target the long head of the biceps. So. What do we do, and how can we do that?
Well, we want to make sure that we can do this with an exercise we can actually lift
some weight with. So, yes, you can do Incline Dumbbell Curls. But if there's a way you can add more weight,
and therefore stress the biceps a little bit more, more of a mass builder, then you want
to put something on the bar and be able to lift a little bit more. So, what we do is we do basically like a bent
over row curl. So, the keys to this are, again, elbows behind the body. So, you start off in a regular curl position,
just like this, and you're going to kind of drag it up the thighs. Fingers are hooked.
Ok? Bar is right in through the fingers here.
I don't want to start curling too much or feel like I'm rowing too much. So, if I hook my fingers on the bar and I
drag it up the thighs, you can see that the first thing it's doing is positioning the
elbows behind the body. I'm not squeezing my mid back. I'm actually
just trying to keep that completely quiet. So, I'm coming into here, I want to get about
level with my waist. Then I curl up and then down. Ok? Better used with a little bit of momentum
so again a little heavier weight, a little bit of momentum. So, I will demonstrate it
now in real time. Again, I'm curling up through here. Elbows
will be behind the body, and then I'll try to curl it up to the top to really work on
the peaks. So, like this. Drag it up. Curl it. Drag it up. Curl it. Ok. In here, curl up. Again, it really works
the top part, the peak of the biceps. Alright, so we gotta move on to the other
part of the arm, really, the meatier part of the arms, the triceps. Remember, two thirds of the size of the arm,
give or take, and that's what we want to make sure that we're not neglecting. So, we hit the biceps, but for the triceps,
again, you've got some preferential areas that you can go after if you're looking for
purely increasing the size as fast as you can. For us, it's going to be the long head of
the tricep. Again, if you look at the tricep from behind,
and you were to flex, you're looking at the inside, meatier portion here of the tricep. Ok? So, you've got in this area here, that's
what you want to focus on. How do you do that? It's actually pretty easy.
We want to make sure that in order to get the long head, again, it's one that attaches
higher up on the shoulder this time from behind, so we want to make sure we can put that on
stretch. So, any exercise where you have an opportunity
to load up the tricep with heavier weights and do so on stretch, it's going to be a great
opportunity for you to hit that area of the muscle. So, what do we do? We've got a Nosebreaker/Skullcrusher type
variation that we want to tweek even more. Now you guys know that when I talk about this
exercise, one thing that we want to do is make sure that you never go completely vertical
with the press Because if you're completely vertical here
when you're laying down, you're taking all the stress off of the tricep. At the point
that you're straight up over your chest, there's no tension on the tricep. So you want to finish with the arm back at
least a little bit on stretch. But for this exercise, to really amp it up, you want to
make sure that you get a little extra stretch by adding a bit of a pullover to it. So, how's that look? You get down here. Ok.
Then again, this is the finished position regardless of whether you're doing the skullcrusher,
whatever you want to call it, nosebreaker, because THIS, there's no tension on the tricep. I could sit here for days if I had to. But
back here, not so much. So now when I said we get an extra stretch we're down here. Then,
let the arms actually stretch back a little bit so in here, we can get a little momentum
again. K? Up to this position, and then up and extend.
Down, reach back a little bit, pull, stop it, and then use your triceps the rest of
the way. Down slow here, reach back, pull forward, stop it, and come up. It's a real good exercise for targeting that
area of the tricep. So, there you have it. That's 2 exercises,
2 big tips. If I had to give out 2 tips, and I had to use 2 things to really try to bring
up the speed that I was seeing results in my arms, especially now with summer around
the corner, that's what I would do. Guys, if you want to learn how to train like
an Athlete, if you want, and I don't care, again like I said in the open, if you have
to step on the field in competition, or if you're just looking to be a better version
of yourself as a non-athlete, you still got to learn how to train like an athlete if you
want to look like one. And I can tell you, most athletes, from Vernon
Davis to Blake Griffin, the size of their arms, Kobe Bryant, Lebron James, those guys,
instantly can intimidate just because of what is hanging out of those uniform sleeves. I'm gonna help you do the same. Head over to AthleanX.com right now. Grab
your 90-day Training Program. In the meantime, make sure you leave a comment down below.
Also leave your thumb's up if you like this video. And we'll be back here again in 7 days. I'll
see you guys then.
auto_transcript: athlete can become instantly activating
without having to say a word based on the side of the arm sticking
out uniforms sleeve for that goes straight to my best
tips to help you get bigger arms have it or not and it what's up guys check out earlier as a tax that Kyle I mentioned it in the
open one that wasn't ever a size the guy
bring to the table where you're at or not is a bigger said are hanging out
a short sleeves right so now today I figure what I would do is
put together to my best it for you to help you
quickly add some size your arms in order to do
that though you have to others the cover both Bowl
parts here for the vice of choice that's all I want
to do is give you survive best wanted about how you want
it that help you to start doing that from a
bicep standpoint in order to ever talk about overall size
order to get more size are your parents eyes you want to have that pic on top of the
bicep that out was that P peak is really
coming from the long head of the biceps which is
again if I set you apart sure had a long at along head which and
I never do this guy don't ever flex I'm here to tell us they were talking about
we have to write so up to here the law has the lowest in the
morning outside the bicep here and give that higher P for say when viewed from but I'll more long and
narrow size your head down here so you want a train the long head of
biceps you get more P you're gonna have to hit
that their exercise how we target that we gotta get those
arms into extension the star exercise because the long head
attached is further up the shoulder the store had us a by putting out more stretch you're going to be able to do
that so the longer you can keep your are behind your body the more you'll be
able to target the longer the biceps up what we do have we do that well we want to make sure that we can do this
with an exercise we can actually live some way with so yes you can do incline dumbbell curls
but there's a way you can add your way and therefore justifies it a little bit
more more mass builder you wanna put something I'll I love our and the old a little bit
more so what we do is we do basically a I like a
bent over row curl so he said this are elbows behind the bar the star of a
regular girl position just like this and jericho drag I'll fis figures were off thank you sir bars right through the
figures here I don't wanna start curling too much for
a feeling of growing too much so if I took my fingers I'll are and i'd Friday up I as you see them the
first thing is to it as you know about that by about
squeezing my back I'm actually just trying to keep
that point the quiet solves upcoming here well you know about the
level I'll waste then I curl I'll and a okay better use a little bit about
them so again we'll have to wait a little
momentum so demonstrated I'll yeah I'm crawling up through here ok I
have other I'll try to curl up to the top to really
work out a peace so like this drag it up her right up curl okay here curl up dead really works Tusshar p other boxes ours we gotta love
the other party arms really the media party arms and triceps
over two-thirds the size they are gilbert et that's a lot to make sure
that we're not neglecting so way to buy says for the triceps again
you've got some preferential areas that you can go after if you're
looking for purely increasing the size as fast as you can
for us as you go along head of the triceps it at you look at
five steps from behind and your flex you look at that the inside me here forces here others I
said okay so you've got in this area here that you
are focus I'll having to do that actually pretty easy
we want to make sure that already get the long head okay his one that ass is higher up on
the shoulder this time from behind so we want to make
sure you put that stress so any exercise we have an opportunity
to load up the tricep with heavier weights
and do so on a stretch to be a great opportunity for you that I'll yeah that a repost so what we do we've got I know the Breakers
go question time variation that we want to tweet even more as you
guys know alive talk about the sexiest guy I've
what they want to do is make sure that you never gone
completely vertical with the press because if
you're completely vertical here we are laying down you're taking
all the stress of the tricep at that point that you're straight over
to Jeff there's no tension on the triceps you wanna finished with Dr back at least a little
bit of a stretch over this exercise to really adolf you want to make sure
that you get a little extra stress by adding
a beautiful pull over to a so has outlook get down here okay and again this is the best position regardless if love you do it stowe
pressure %uh everyone caller no stranger because this there is no try
there's no tension has five I can see here for days if I had to back
here not so much so that up less effective
extra stress went down here then let are actually stripped back a little bit so
it here you what we get up to this position and then I'll X then that up respect little bit poll stop it and that you trust the rest of the way
down slow here reach back full force stop it and come up like that of real good exercise for targeting that area Chisa so there you have it that's through
exercises too big yes as I have you got to test I had to use two things to really try to
bring up the speed now series also my arms special tower
server other corner that's why we do guys if you want to
learn had it for like an athlete if you want I
don't care if you like I said the open if you have to stop by the feeling
competition or just looking to get better version yourself has not happily is the other
had very rapidly if you wanna look like on like a tire
most athletes from Vernon Davis too well up I'll Blake Griffin the side where arms over prime runs and those guys isley can't today just because I was have
those uniforms these I hope you do the same I don't happen I
stuck on right now route United training program in the
meantime makes you think a comment down below also they've done something like this
video and will be back here again in seven days a/c guys and go
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