These 4 Tips Added 4” To His Tiny Arms (PROOF)

If you are a skinny guy and are tired of having tiny arms then you need to watch this video. Here you are going to learn how to get bigger biceps and triceps by changing a few things about the way you are working out your arms right now.

from this to this what’s up guys Jeff Cavalier aex. com so how did Jesse build up his arms from this little skinny Jesse the first thing he did was this a little bit more flexing the more you do this the more that mind muscle connection you develop that allows you to get more out of every exercise that you do I want you to learn how to do this to the point of flexion discomfort right when you’re doing this can you actually get a cramp to occur in the biceps when you contract your triceps can you get a cramp by getting that arm back behind your body if you do it’s a good sign that you’re building the necessary connection to get the most out of your exercises that said there is a limit as you’re flexing the arm you want to build that contraction over a maximum of 6 seconds because beyond that point you start to fatigue to the point where you really can’t effectively recruit motor units to the contraction anymore and the purpose of this is no longer serving you in order to build a better my muscle connection try to contract that as hard as you can progressively over those 6 seconds are you enjoying this loving this progressively over 6 seconds and when you get to 6 seconds you stop how many times do you do this throughout the day honestly endless amounts of times as a beginner the more you do this the more effective you’re going to be at recruiting these muscles to what you’re trying to do and at the same time please just be a little bit more discreet than him you don’t have to do this in the gym the next thing that I had to make sure that Jesse wasn’t doing and that you aren’t doing is what I call the Hallmark cheat on the curl if you doubt whether you’re doing this or not all you have to do is either have someone film you or look in the mirror and focus right here on on the elbow what is it doing during your curls most likely it’s doing one of two things number one it’s doing this traveling back ever so slightly before you initiate the curl don’t do that CU all this is doing is tricking you into thinking that the weight that you’re using is something you can actually manage and again building off of the last two concepts you do want to be able to contract the muscle that you’re trying to build and let it also do the work to do the work of the curl going backwards just shortens that moment arm bringing the bar closer to you and makes you feel as if that is lighter I don’t want that because you’re taking away from the bicep contribution unless you’re doing a specifically designed drag curl which would train the long head that’s a different story but people don’t do that they do that on regular curls the second thing that they do is they let the elbows drift far too much in front of their body right initiating the first movement is forward movement of the elbow and then up and again this is very nuanced because when you do curl I’m okay with getting some elevation of the bar at the top because we know that shoulder flexion is one of the components of a properly executed bar Bell curl but if it happens right from the beginning that’s not good the other thing that will happen hand in hand with these two cheats is once the bar starts to go out in front of you a little bit and it starts to follow that longer Arc to feel heavier what happens we flip the forearms back towards us we curl the bar towards us because we’re trying once again to minimize that distance away from the body that’s bad instead you want to actually bend your wrist backwards as you’re curling up to keep the forearms out of it and focus more of the effort here on the bicep the same thing would happen if we went back behind us as we go here again you curl to get it closer to you in an effort to continue to lighten that weight either one of these is a Hallmark mistake when you curl make sure you keep that elbow right here pin to your body you curl out in that Arc and that’s how you want to perform every single repetition again you want to add a little bit of flexion at the top just to get more of the shoulders into it to get that shoulder flexion that’s fine but make sure you’re not making either one of these mistakes but now what if your problem like Jesse’s is that you don’t like the way that your arms look from the front like you’re looking for more thickness I’m not talking about the arm from this angle here but literally when looked at from the front building up the thickness this way well here you have to start focusing on the brachialis which is the muscle that lies underneath here the issue is that a lot of times when people do training for the brachialis they get the other muscles that fatigue first like the bracho radialis Jesse instead was instructed to do this exercise here which was the cable curl now the cable Hammer curl is going to overcome some of the issues that we have with the traditional version of the exercise see when I do this exercise here and I start to pick up the dumbbell the bracho radialis is doing a lot of the work in the initial portion of the range of motion that is a weaker muscle than the brachialis and one that will likely fatigue and cause you to feel like I can’t ever feel the upper brachialis working all I feel is this getting tired so if you do this instead with cables we’ve set it up in a way where the resistance is going to be a little bit lower in the bottom here because the cable is perpendicular to the forearm but as he starts to curl it’s perpendicular to his forarm at the top making this exercise most challenging from the neutral position exactly where we want it to be on the break at the top of the exercise so if you are struggling to build some of that upper arm thickness the best thing you can do is to start incorporating some of these same cable hammer curls into your workout routine and I promise you you’ll start to build up that thickness Just Like Jesse did now building upon the progress that Jesse made we had to make sure we continue to build upon the foundation that he built which means that you got to keep progressing and a lot of times what I think people do is a they forget to keep doing chin-ups because that’s one of the best biceps exercises you can do if you do them the way I’m going to show you here and the second thing is you got to keep progressing on loading this exercise a lot of times people don’t but Jesse knows you should start adding some weight and I think once you get to the point where you could do even 10 good repetitions of a chin up then start adding weight even if it knocks you back down quite a bit and build up from there because this is how you can make this a real bicep Builder now the point like I said before is you don’t do it exactly like you do a chin up that you’re doing to try to build your lats in that case you’d be staying nice and close to the bar but what ises staying close to the bar do besides incorporate the lats it makes it a little easier for the biceps for the same reason that keeping that bar close to your body does so what I want you to do is not go up as high but most importantly maintain distance of your body to your wrists keep space away from there right to there so that you’re basically trying to end in this flexed bicep position now again this is still even challenging this a 25lb plate for Jesse but he can overload the exercise much more quickly get to the point where he reaches failure at around six seven or eight reps and know that he’s given a good exercise choice to keep building those biceps up and you should do the same thing oh there’s no way I’m getting back up on this bar oh my God I think I R my Callis off uh-oh they I have to poop oh Jeff hurry up hurry up and now turn our attention to the tr