How to Get Big Arms - MUCH FASTER!! (Triceps and Biceps)

How to Get Big Arms - http://athleanx.com/x/getbigarms

an athlete can become instantly intimidating without having to say a word based on the size of the arm sticking out of their uniform sleeve today I’m going to show you two of my best tips to help you get bigger arms athlete or [Music] not what’s up guys Jeff Cavalier aex. 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 two 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 both parts here got to cover the biceps you got to cover the triceps so what I wanted to do is give you sort of my best one tip if I had to give you one tip to help you to start doing that from a bicep standpoint in order to get 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 two parts the short head the long head the long head which yeah 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’s going to be more on the outside of the bicep here and give that higher Peak form same thing when viewed from the top more long head lateral side short head down in here so if you want to train the long head of the biceps to get more Peak then you’re going to have to hit that through an exercise how do we target that we got to 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 it 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 bicep 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 was a way that 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 um on the bar and be able to lift a little bit more so what we do is we do basically a uh 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 okay fingers are bars 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 the the first thing it’s doing is positioning the elbows back behind the body I’m not squeezing my midback I’m actually actually just trying to keep that completely quiet so I’m I’m coming into here when I get about the level of my waist then I curl up and then down okay better use with a little bit of momentum so again a little heavier weight a little bit of momentum so I’ll demonstrate it now in real time you I’m curling up through here elbows will be behind the body and I’ll try to curl it up to the top to really work on the pce so like this drag it up curl it drag it up curl okay in here and curl up again really works the top part the peak of the biceps all right so we got to move on to the other part of the arm arms really the medeor part of the arms the triceps remember 2/3 of the size of the arm give or take 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 and you were to flex you’re looking at the the inside meteor portion here of the tricep okay 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 we have an opportunity to load up the tricep with heavier weights and do so on stretch is going to be a great opportunity for for you to hit that uh you know hit that area of the muscle so what do we do we’ve got a nose breaker skull crusher type variation that we want to tweak 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’re never going 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 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 okay and again this is the finished position regardless of of you’re doing a skull crusher uh whatever you want to call it nose breaker because this there’s no Tri there’s no tension here on this tricep I could sit here for days if I had to but back here not so much so now when I said we get a 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 okay up to this position and then up and extend down reach back a little bit pull stop it and and then use your triceps the rest of the way down slow here reach back pull forward stop it and come up just like that real good exercise for targeting that area of the tricep so there you have it that’s two exercises two big tips if I had to give out two tips and I had to use two things to really try to bring up the speed that I was seeing results in my arms especially now with some around the corner that’s what I would do guys if you want to learn how to train like an athlete if you want I don’t care again like I said in the open if you have to step on the field of 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 uh uh I Blake Griffin the size of their arms Kobe Bryant LeBron James those guys instantly can intimidate just because of what’s hanging out of those uniform sleeves I’m going to help you do the same head over to athlet next. com right now grab your 90day training program in the meantime make sure you leave a comment down below also leave your thumbs up if you like this video and we’ll be back here again in seven days I’ll see you guys [Music] then