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Get Bigger Arms in 22 Days (GUARANTEED!) — Transcript

by ATHLEAN-X™ · 3,067 words · 420 segments · language en · Watch on YouTube

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0:00I'm going to help you to build bigger
0:01arms, guaranteed. By the time these 22
0:04days are over, your biceps and triceps
0:06size are going to be much more
0:07significant than they are right now. And
0:09those t-shirts of yours are going to be
0:11a lot more filled up than they are right
0:13now. Let's start breaking it down day by
0:15day. All right, so in order to make
0:16these noticeable arm gains, you're going
0:18to have to do some work with me, okay?
0:19But I promise you, as always, we're
0:21going to map it out day by day, step by
0:23step. And it actually starts with this
0:24calendar here. And the very first day,
0:26guess what? You don't even have to do
0:28any work. You simply take out a tape
0:29measure and you measure the size of your
0:32arms, measuring it at the highest peak
0:33of your biceps and towards the middle of
0:35your triceps. And that's going to give
0:37you your arm measurement that we're
0:38going to do again on day 22. It's what
0:40happens on all those days in between
0:43where the magic actually happens. And
0:44that's where we're going to fit three
0:46workouts in per week for your biceps or
0:48related muscles like the brachiialis
0:49that I'll get to in a second and three
0:51for the triceps. You can see that we're
0:52going to alternate them. Biceps,
0:54triceps, biceps, triceps, and biceps,
0:56triceps. You then get a day off and of
0:58course we come back and we repeat that
1:00schedule for week two. And then to wrap
1:02it up, you get one more day off and we
1:04repeat that schedule one more time until
1:06that final day of measurement. So the
1:08first question you might be asking
1:09yourself is, well, how does this fit
1:11with everything else I do? Well, that's
1:12the point, guys. I'm actually making it
1:14so it will fit whatever you're doing
1:15right now. Let's say you're not doing
1:17anything at all, but your main goal is
1:18to increase the size of your arms.
1:20You're just going to follow this plan
1:21exactly as it's laid out day by day with
1:24nothing else to change. If you are doing
1:26some other workout at the moment,
1:27whether it be total body, pushpull legs,
1:29or even a bros split, you're going to
1:31want to remove whatever components are
1:32dedicated right now to biceps and
1:34triceps specifically. Now, that doesn't
1:36mean to take out exercises that use your
1:38biceps, like pull-ups or underhand rows,
1:41or that use your triceps like bench
1:42press or an overhead press. The fact is,
1:45you're going to continue to do your
1:46workout as planned. You're going to do
1:47this portion of it at the very end of
1:49whatever training you're doing. There's
1:51not a lot to do each day, but there is
1:52something you're going to have to do
1:53each and every day. So again, after
1:55measuring day is complete, we come back
1:57with day two, which is dedicated to
1:59biceps. And actually related to what
2:00happens on day three, we're trying to
2:03create a good mind muscle connection
2:04with these first two workouts. Meaning,
2:06if I can get you to actually feel what a
2:08good complete contraction is supposed to
2:10feel like, you're going to be able to
2:11start to build upon that and the other
2:13workouts of the week. So we start with
2:15biceps on day two. And the exercise of
2:17choice, because there's only going to be
2:18one, is this one here, is called the
2:20incline waiter curl. The waiter curl is
2:22going to limit the arc of the dumbbell.
2:24In other words, we're not swinging the
2:25dumbbell way out in front of our body,
2:27which can invite the shoulder to do some
2:29of the work. No, we're bringing the
2:30dumbbell straight up, keeping the top of
2:32the dumbbell flat and parallel to the
2:34surface of the ceiling. You can see that
2:36the peak contraction on the biceps and
2:38the tension that we normally feel in the
2:39mid-range is being applied at the top of
2:41every single repetition here. Now, 7
2:43days from now, you're going to come back
2:44and do the same exercise again. And the
2:47way we're going to intensify this and
2:48create a better contraction is to create
2:51some additional contractions by adding
2:52some pulses at the end. So on day nine,
2:55you're going to do the same exercise for
2:56four sets of nine, but on every single
2:59repetition, you're adding three pulses
3:01in that contracted state. And we come
3:02back one final time in the third week.
3:04Here on day 16 to do the final pulse,
3:08but this time we're adding six to every
3:09repetition and not just three. Now, on
3:12day three, when our focus is only on
3:14triceps and actually giving that biceps
3:16of yours a rest, we're going to come
3:17back with the bench dip. And once again,
3:19we can actually get a good complete
3:20contraction of the triceps on this
3:22exercise because our arms are back
3:24behind our body with the elbows in full
3:26extension. So, we're hitting both the
3:27long head and of course the medial and
3:29lateral heads of the triceps all
3:30together to make sure we get that good
3:32complete contraction. And once again,
3:34we're performing four sets each one of
3:36these to failure. Obviously, it's going
3:37to vary from person to person. you go
3:39until you cannot do any more reps in
3:41good form. A couple things to take note
3:43of here. Look at the positioning of your
3:44hands on the bench. I've talked about it
3:46before. You don't want your hands facing
3:48forward, which could create a little bit
3:49of internal rotation at the shoulder,
3:51which wouldn't be a good thing to occur
3:52over the course of the next 21 days.
3:54Instead, we just open our hands up on
3:56the bench, puts our shoulders in a safer
3:57position, and we can bench dip away as
3:59we please. How do we increase this
4:01though from here through the next two
4:03weeks? Well, just like we did with the
4:05biceps, the next time we encounter this
4:07is going to be on day 10, a week from
4:08now. And when we do this, we're going to
4:10add some additional pulses in that
4:12contracted state to further enhance that
4:15mind muscle connection in that fully
4:16contracted state. And then finally, in
4:18day 17, when we encounter this exercise
4:20for the third and final time, it's not
4:22three pulse contractions, but you
4:23guessed it, six pulse contractions with
4:25every completed rep. Guys, it may look
4:27like a small movement, but I promise
4:28you, when done consistently and done
4:30well, they deliver big results. By the
4:32way, when it comes to building big
4:33biceps, I think I've learned a few
4:35things along the way. As a matter of
4:36fact, I put together all of my greatest
4:38biceps training tips into something I
4:40call my biceps training blackbook, and I
4:42want you to have it. Head over to
4:43athletex.com/blackbook.
4:45You can grab your copy completely for
4:47free. Again, my thank you to you. Now,
4:49let's get back to this video, which
4:51brings us back to week one in the second
4:53grouping of exercises, that second
4:55biceps and triceps combo. And these are
4:57actually selected to help with widening
4:59out your arm when looked out for the
5:00front. And namely, when we're looking at
5:02the biceps, it's not necessarily the
5:03biceps that we want to focus on, but
5:05something related to it, or at least
5:07right underneath it, and it's the
5:08brachiialis. So, the exercise of choice
5:10here is going to be the alternating
5:12crossbody hammer curl. And this exercise
5:14is great for hitting that brachiialis
5:16and minimizing maybe a little bit of
5:18that bicep targeting because we get into
5:20this pronated position and we come up
5:22and across our body, keeping that
5:24dumbbell close to the body. And what
5:26this does is it minimizes some of the
5:28bicep contribution by taking away some
5:30of the supernation and puts it more on
5:32the main elbow flexor which is the
5:34brachiialis. If you're not working this
5:36enough, I can guarantee you it's one of
5:37the reasons why your arms are not
5:39filling the shirt sleeves right now. We
5:41do four sets of 12. A little bit higher
5:43on the repetitions here, but again, we
5:45want to make sure we take this to full
5:46fatigue and failure in good form of
5:48course. When we come back in subsequent
5:50weeks here, the exercise stays the same.
5:52And it's still going to be the
5:53alternating cross body hammer curl, but
5:55the next time in week two, it's actually
5:57be done with five additional pounds. So
5:59now I still want those four sets of 12
6:01repetitions. You might be thinking, how
6:02am I going to get to 12 this time if I
6:04was barely able to get to 12 last time?
6:06Well, you're going to have to grind it
6:08out. We do these in rest pause fashion,
6:10meaning you go for as many as you can.
6:12If you have to stop and rest for 10
6:13seconds or 15 seconds, you do until you
6:15grind out that 12th repetition on each
6:18arm. And then we come back one final
6:20time in week three with the same
6:21exercise. This time using five more
6:24pounds. In other words, 10 additional
6:25pounds from the first time you did the
6:27exercise in week one. And yes, it's
6:29going to be a grinder once again, but
6:30you do the rest pause fashion until all
6:32repetitions are complete. So now for
6:34triceps, the way we work on that width
6:36is to work on that really little head of
6:38the triceps. It's the medial head, the
6:41one that doesn't really get that much
6:42attention, but we know the best way to
6:44get to this is to fully lock out the
6:46elbows. And it's one of my biggest pet
6:48peeves when it comes to tricep training.
6:49People always like to cut short that
6:51final inch because they don't really
6:52think it matters that much. No, it does.
6:54It just happens to be maybe the hardest
6:56part of the exercise and that's why
6:57people tend to skip it. So, what I want
6:59you to do is make sure you lock out. And
7:00I'm going to give you two choices to do
7:02this. If you're in a gym and you have
7:04access to a tricep push down machine,
7:05then I would like you to do this. It's
7:07the tricep push down, but done a little
7:09bit differently. You see, I put the bar
7:10a little bit further out my fingers and
7:12then I simply let my wrist bend back
7:14casually. In other words, I let them get
7:16into a little bit more extension. And
7:18what that does is it takes the forearms
7:20out of the movement and it lets the
7:22elbow extension be the main driver. And
7:24if I do this, I can actually get into
7:26that full lockout position. Now, I'm not
7:28jamming myself in this position. I'm
7:29just getting to full extension under
7:31control, which is going to really
7:33recruit the medial head. If I were to
7:35select that one and come back again, the
7:37next time I'm going to add five lbs to
7:39the exercise and again work in rest,
7:41pause fashion until I get all 12 reps.
7:43And once again, in week three, if this
7:45was the exercise I chose, I'm gonna have
7:46the same goal this time, 10 pounds from
7:48when I first started in week one. And
7:50the same goal, rest, pause until I get
7:52all 12 reps. Now, you do have an option
7:54here. You don't have to do the push
7:55down. If you're training at home and you
7:57have just some dumbbells here, I'm going
7:58to give you this instead. And this is
8:00the thumbs up dumbbell bench press. Not
8:02only you keeping the elbows nice and
8:03tight to target the triceps, but as you
8:06push the dumbbells up, you're following
8:08them with your thumbs. By pushing your
8:10thumbs forward and towards the ceiling
8:12more, you're encouraging full elbow
8:14extension. And by doing that, again,
8:16you're getting that full lockout and
8:18stability of the elbow. That's going to
8:19do a great job of recruiting the medial
8:21head. Once again, if this is the
8:23exercise you choose, the next time
8:24around in week two, when you do this
8:26exercise, you're adding five lbs. And
8:28one more time in week three, you're
8:29adding those 10 lbs each and every time
8:31using rest pause to ensure that you get
8:33all repetitions completed. And that
8:35brings us back to week one for that
8:37final pairing of biceps and triceps one
8:39more time with a different focus. Here
8:41we want to focus on eccentric overload.
8:44We know that that is one of the main
8:45drivers of hypertrophy if done
8:47correctly. And one of the first things
8:49you want to make sure that you're going
8:50to do if you're going to do it correctly
8:51is provide some more recovery time
8:53because this is the type of training
8:55that can leave your muscles sore. So
8:56we're doing it leading up to the one
8:58rest day that we get per week. So on
9:00bicep day, the exercise of choice is
9:02going to be the cheek curl. This is a
9:04great way to create a centric overload.
9:06We allow ourselves a little bit of
9:08momentum, not too much. You don't see me
9:10going all the way back through vertical
9:11here. I just simply lean until I get to
9:13vertical and then I lock that position
9:15in and then I focus on what's really
9:17happening on the way down. Slow the
9:19weight on the way back down. Probably
9:21the most significant thing I've ever
9:23done for building my biceps was to do
9:25this from an early age. Well, you're
9:26going to start doing it now over the
9:27course of the next 22 days. So, you drop
9:29that weight down very slow to a count of
9:31three. You cheat it back up to the top.
9:34You drop it down to the count of three.
9:35You perform this for a set of eight to
9:38failure. And again, we're talking about
9:40eccentric failure where you really can't
9:41even control the weight anymore. So now,
9:44where do we go from here? When we come
9:45back for this on day 13, now the goal is
9:47to simply increase the length of the
9:49eentric. Now, you're going to start at 4
9:51seconds per rep. Do as many as you can
9:53under a 4 secondond controlled lowering
9:55of the weight. And then you go to day
9:5620. It's our last chance, guys. I'm
9:58expecting more out of you. And again, we
10:00got to squeeze those last gains out
10:01before our measuring day on day 22. So
10:03now we have a 5-second eccentric on
10:05every repetition to start. And then we
10:08drop down to the 4-se secondond
10:09eccentrics for as many as we can. And
10:11then the 3se secondond eccentrics for as
10:12many as we can. And once we can't
10:13control it for at least 3 seconds, your
10:15set is over. And that brings us to the
10:17final day of week one, which gets
10:18repeated across weeks two and three. And
10:20the focus once again being triceps. And
10:22here again, eentric overload. And we
10:24have something called the PJR pullover.
10:27So you get in this position similar to
10:28what you see in a dumbbell pullover and
10:30you have the dumbbell starting at the
10:31top and you lower it down slowly to get
10:34the eentric overload on the triceps. Now
10:36this could be a very heavy weight
10:37especially if it's in that 8 to 10
10:38range. So to get it back up to the top
10:40I'm permitting you to actually use some
10:42lats. Pull with your lats and pull the
10:44dumbbell back to the top. The concentric
10:46isn't as important here as what's
10:48happening on the eccentric lowering. So
10:50you get yourself to the top by using
10:52some other muscles, but then you shift
10:53the focus once again back to the
10:55triceps, particularly the triceps long
10:57head. As you lower the dumbbell down
10:59slowly, you start off with 3 seconds on
11:01each entric in week one. You increase to
11:044 seconds as we get to week two. And
11:05then we raise it one final time on day
11:0821 to the 5-second eccentric, down to 4
11:10seconds, down to 3 seconds until you
11:12can't control it anymore. And if you
11:14look at what we actually did here, guys,
11:15instead of taking what maybe was your
11:17current weekly workload of, let's say,
11:19even 12 sets for biceps and triceps, we
11:21divided it more frequently over the
11:24course of three different training
11:25sessions separated by 48 hours a piece,
11:26which research will show has an ability
11:29to increase muscle synthesis and
11:31stimulus, especially for those stubborn
11:33muscle groups. And so, as always, guys,
11:34with our 22-day series, here are the
11:36screenshots so you can take them and
11:38make sure you know exactly what to do on
11:40each and every day of the 22 days to
11:43ensure that you see the gains that I
11:44know you can see. And of course, I
11:46didn't forget about day 22. See, that's
11:47where we break out that measuring tape
11:49once again, wrap it around the arm, and
11:51then see objectively exactly how well
11:53you did. And that is some
11:55>> I don't think it worked.
11:57>> Arm gains. Arm size gains.
11:59>> Oh,
12:00>> arm size gains.
12:01>> Well, can you make a workout for that? I
12:02mean, it'll get like 10 million views.
12:05>> Guys, you can do this. Follow the plan
12:06step by step. And also, make sure you
12:08leave your comments below. What type of
12:10gains did you make? What type of arm
12:12gains did you make? Leave them in the
12:14comments below. And also, challenge
12:15somebody else and see how you guys do
12:17head-to-head. If you're looking for
12:18programs that take you through the same
12:20thing, step by step, including meal
12:22plans, so you never miss a step along
12:23the way. They're all available over at
12:25ax.com. In the meantime, if you found
12:26the video helpful, leave your comments
12:28and thumbs up below. And also make sure
12:29you click subscribe and turn your
12:31notifications so you never miss a new
12:32video when we put one out. All right,
12:34guys. Good luck.

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