Can’t Get Big Arms? Just Do THIS!!

If you can’t get big arms no matter what arm workout you try then this is the video for you. Here, I’m going to show you 5 reasons why you’re arms won’t grow and what you need to start doing the very next time you train them. If you follow these 5 arm workout tips you will get bigger biceps and tric

What’s up, guys? Jeff Cavaliere. Athleanx. com. And Jesse.

Thank you, I’m so glad you’re in this video,  because we’re talking about I can’t get my arms to grow, what do I do? So this is Mr. I Can’t  Get My Arms to Grow. I don’t know about that. All right.

Enough. You see, this is just showing off  that tattoo again. He’s trying to get his money’s worth after that bad Disney tattoo on the other  shoulder. All right, so today, let’s say you’re in the same position though. Jesse certainly did have  a hard time building his arms, right?

But we’ve been working on that by having him focus on the  same things I’m going to have you focus on today, and that is getting stronger in your arm  exercises. And you may not even be doing arm exercises, right? You were doing what? I was  really focusing on my leg exercises, actually. Trying to build my quads.

And obviously, as you  can see here, it’s been working. Your legs have been getting a lot bigger. But, I will say one of  the biggest mistakes people make is thinking that just doing the heavier compound lifts is enough  to maximize your arm size. While it will help, heavy Roman will build your build your biceps,  right? Heavy pull-ups will build your biceps.

Heavy benching will build your triceps. It’s not  enough to get your arms as big as they can be. And that’s what I want you guys to focus on today. So what we’re going to do is break down these areas here, five of them, that I promise you if  you follow what I’m saying here are going to add size to your arms regardless of how hard you  might think it is right now. And so if you want to get bigger arms, the best place to start  is by simply making sure you’re performing both ends of every single repetition you’re going on  every exercise.

We’re talking about not skipping the eccentric because that is where a lot of the  gains can be had. If you look at the basic curl, we know that we’re lifting the weight up, but  it’s also just as important to focus on slowing it down on the way down. Because eccentrically,  there’s a lot of opportunity here for growth. The beauty about focusing on the eccentric during  a curl or any pulling exercise is that you have a built-in safety factor. If I get too tired to  be able to control the weight on the way down, it’s simply just going to be dropped down to  the floor.

It’s not going to come crashing down on top of me like it would, let’s say, in a  bench press. So I could allow for a little bit of extra momentum concentrically when I’m getting  fatigued and still have the ability to control eccentrically a few more repetitions to push it  just where we need to, to create that overloading growth. Or I could do this, and this is something  I included in my Sore in Six Workout for biceps. It’s just an adaptive curl. I perform the  initial concentric from a seated position.

And then to take advantage of the fact that I have  more in me at a higher capacity eccentrically then I just go back into this inclined position where  I can have a longer excursion, a greater stretch, more eccentric overload, and I continue to  push myself even further for more gains. Now we don’t have to leave the triceps out  either. We have a great opportunity to do this with a lying tricep extension. Because we  have a couple things happening here. Number one: we have a greater effect on the long head of  the triceps because we’re putting our arms in a greater position for a stretch.

So that gives us  that better opportunity for eccentric overload. But if we get too tired here, and we can’t do  this anymore, we also have an adaptation here, and that’s simply to sort of cheat yourself  back to an easier version of the exercises, which would be a close group bench press. And  then once we get to the top concentrically, then we lower back down again as we traditionally  would on the lying tricep extension. So there’s some obvious places here, guys, to eccentrically  overload. You just have to make sure that you’re not forgetting to do it.

Remember, half the  repetition, guys, is still half the repetition. So now while eccentric focused training allows us  to use those heavier weights, and at the same time create that additional overload to create new  size, that doesn’t mean that if we want to go more strict in our repetition in our form that we have  to sacrifice the ability to use relatively heavy weights. Take a look here at the strict curl. See,  this requires that you put your back and your butt up against the wall, and you do not allow  them to leave at any point during your curl. This is a great opportunity here to force the  work to be performed strictly by the biceps, right?

We’re not allowing any momentum, but it  doesn’t mean that we can’t still have a relatively heavy load. Yes, it’s less than what you can  curl, but it still is a great load on the biceps, particularly here, because the biceps are handling  all of that load. And we can take the same principles and apply that to the triceps with this  incline overhead double extension. You simply lay back against an inclined bench and anchor your  back to that bench throughout the entire rep. The same as a strict curl, you’re not going to  allow yourselves to lean forward and gain momentum to try to get that dumbbell up.

You have to rely  on the strength purely of the triceps to do that. So with that back firmly planted up against the  bench, you want to get those elbows slightly out in front of your body to protect your shoulders,  and then simply extend your elbows as far out as they can. The goal is to once again use as heavy  a dumbbell as you can to perform this exercise to cause that growth and force the new  growth that’s not occurring right now, but not to divert from the form restrictions that  we put in place by making this more strict version of the overhead dumbbell tricep extension. And  we could do one more thing as well. I like this, it’s just an overhead push away modified.

You  see, I’ve shown this before. A lot of people perform this exercise and then use a lot of body  sway in order to get that rope out away form the body. But again, if we want to make sure that the  triceps are doing the work and still be able to handle a relatively heavy load, we would want  to get our arms up as high as we possibly can. Because what’s going to happen here is  if you try to utilize any type of cheat, and you allow yourself to bend backwards in  preparation of leaning forward, you’re going to lose the stability through your core and probably  wind up falling backwards. So you keep your arms up high and simply look to extend the elbows with  just the brute force and strength of your triceps.

All right, so the next thing you want to do  when you want to build bigger arms is you want to make sure you’re training your  brachialis. And you’ve probably said, I’ve heard that before. It’s that muscle that  lies underneath the biceps, got to push it up. Yes, but you got to make sure you’re training  your brachialis heavy. Because perhaps here more than any other muscle of your arm you  have the opportunity to train with heavier exercises because it’s not just the brachialis  that works.

It is a primary elbow flexer, but we also get help from the biceps, and we  also get help from the brachialis. So you want to take advantage of the fact that those muscles are  working synergistically to give you the chance to lift more. So don’t just relegate these exercises  to the end of your workouts. Like a hammer curl, a lot of people will say, I’m just going to do a  few sets after I’ve done all of my primary bicep work. But if arm size is your problem right now