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How to Get "Bigger Arms" Fast (22 DAYS | NO B.S) — Transcript

by ATHLEAN-X™ · 3,074 words · 421 segments · language en · Watch on YouTube

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0:00I'm going to help you to build bigger
0:01arms and guaranteed. By the time these
0:0422 days are over, your biceps and
0:05triceps size are going to be much more
0:07significant than they are right now, and
0:09those t-shirts of yours are going to be
0:10a lot more filled up than they are right
0:13now. Let's start breaking it down day by
0:15day.
0:16All right, so in order to make these
0:17noticeable arm gains, you're going to
0:18have to do some work with me, okay? But
0:19I promise you, as always, we're going to
0:21map it out day by day, step by step. And
0:23it actually starts with this calendar
0:25here. On the very first day, guess what?
0:27You don't even have to do any work. You
0:28simply take out a tape measure, and you
0:30measure the size of your arms. Measure
0:32it at the highest peak of your biceps
0:34and towards the middle of your triceps.
0:36And that's going to give you your arm
0:37measurement that we're going to do again
0:39on day 22. It's what happens on all
0:41those days in between where the magic
0:43actually happens. And that's where we're
0:45going to fit three workouts in per week
0:46for your biceps or related muscles like
0:48the brachialis that I'll get to in a
0:50second, and three for the triceps. So
0:52you can see that we're going to
0:52alternate them, biceps, triceps, biceps,
0:55triceps, and biceps, triceps. You then
0:57get a day off, and of course, we come
0:58back, and we repeat that schedule for
1:01week two. And then to wrap it up, we get
1:03one more day off, and we repeat that
1:05schedule one more time until that final
1:06day of measurement. So the first
1:08question you might be asking yourself
1:09is, well, how does this fit with
1:11everything else I do? Well, that's the
1:12point, guys. I'm actually making it so
1:14it will fit whatever you're doing right
1:15now. Let's say you're not doing anything
1:17at all, but your main goal is to
1:18increase the size of your arms, you're
1:20just going to follow this plan exactly
1:22as it's laid out day by day with nothing
1:24else to change. If you are doing some
1:26other workout at the moment, whether it
1:27be total body, push, pull, legs, or even
1:29a bro split, you're going to want to
1:31remove whatever components are dedicated
1:33right now to biceps and triceps
1:35specifically. Now, it doesn't mean to
1:36take out exercises that use your biceps
1:39like pull-ups or underhand rows, or that
1:41use your triceps like bench press or an
1:43overhead press. The fact is, you're
1:45going to continue to do your workout as
1:46planned, and you're going to do this
1:47portion of it at the very end of
1:49whatever training you're doing. There's
1:50not a lot to do each day, but there is
1:52something you're going to have to do
1:53each and every day.
1:55So again, after measuring day is
1:56complete, we come back with day two,
1:58which is dedicated to biceps. And
1:59actually, related to what happens on day
2:01three, we're trying to create a good
2:03mind-muscle connection with these first
2:05two workouts. Meaning, if I can get you
2:07to actually feel what a good complete
2:08contraction is supposed to feel like,
2:10you're going to be able to start to
2:11build upon that in the other workouts of
2:13the week. So, we start with biceps on
2:15day two. And the exercise of choice, cuz
2:17there's only going to be one, is this
2:19one here. It's called the incline waiter
2:20curl. The waiter curl is going to limit
2:22the arc of the dumbbell. In other words,
2:24we're not swinging the dumbbell way out
2:26in front of our body, which can invite
2:28the shoulder to do some of the work. No,
2:29we're bringing the dumbbell straight up,
2:31keeping the top of the dumbbell flat and
2:33parallel to the surface of the ceiling.
2:35You can see that the peak contraction on
2:37the biceps, and the tension that we
2:38normally feel in the mid-range, is being
2:40applied at the top of every single
2:42repetition here. Now, 7 days from now,
2:44you're going to come back and do the
2:45same exercise again. And the way we're
2:47going to intensify this and create a
2:49better contraction is to create some
2:51additional contractions by adding some
2:53pulses 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
2:58repetition, 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.
3:07But this time, we're adding six to every
3:09repetition, and not just three.
3:11Now, on day three, when our focus is
3:13only on triceps, and actually giving
3:15that biceps a viewer's arrest, we're
3:17going to come back with the bench dip.
3:18And once again, we can actually get a
3:19good complete contraction of the triceps
3:22on this exercise because our arms are
3:23back behind our body with the elbows in
3:25full extension. So, we're hitting both
3:27the long head, and of course, the medial
3:29and lateral 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
3:35these to failure. Obviously, it's going
3:37to vary from person to person. You go
3:39until you cannot do any more reps in
3:40good form. A couple things to take note
3:42of 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 accrue
3:52over the course of the next 21 days.
3:54Instead, we just open our hands up on
3:55the 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 2
4:03weeks? Well, just like we do 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 it further enhance
4:14that mind muscle connection in that
4:16fully contracted state. And then
4:17finally, on day 17, when we encounter
4:19this exercise for the third and final
4:21time, it's not three pulse contractions,
4:23but you guessed it, six pulse
4:24contractions with every completed rep.
4:26Guys, it may look like a small movement,
4:28but I promise you when done consistently
4:29and done well, they deliver big results.
4:32By the way, when it comes to building
4:33big biceps, I think I've learned a few
4:34things along the way. As a matter of
4:36fact, I put together all of my greatest
4:38bicep training tips into something I
4:39call my bicep training black book, and I
4:42want you to have it. Head over to
4:43athleanx.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.
4:51Which brings us back to week one in the
4:52second grouping of exercises, that
4:54second biceps and triceps combo. And
4:56these are actually selected to help with
4:58widening out your arm when looked at
5:00from the front. And namely, when we're
5:01looking at the biceps, it's not
5:03necessarily the biceps that we want to
5:04focus on, but something related to it,
5:06or at least right underneath it, and
5:07it's the brachialis. So, the exercise of
5:09choice here is going to be the
5:11alternating cross body hammer curl. And
5:14this exercise is great for hitting that
5:15brachialis and minimizing maybe a little
5:18bit of that bicep targeting because we
5:20get into this pronated position, and we
5:22come up and 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 supination, and it puts it more
5:32on the main elbow flexor, which is the
5:34brachialis. 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
5:40do 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.
5:52It's still going to be the alternating
5:53cross body hammer curl, but the next
5:55time in week two, it's actually going to
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 up to 12 this time if
6:04I was barely able to get to 12 last
6:06time?" Well, you're going to have to
6:07grind it out. We do these in rest pause
6:09fashion, meaning you go for as many as
6:11you can. If you have to stop and rest
6:13for 10 seconds or 15 seconds, you do
6:15until you grind out that 12th repetition
6:17on each arm. And then we come back one
6:19final time 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 we did the
6:26exercise 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.
6:34So, now for triceps, the way we work on
6:36that width is to work on that really
6:38little head of the triceps. It's the
6:40medial head, the one that doesn't really
6:41get that much attention. But we know the
6:43best way to get to this is to fully lock
6:46out the elbows. And it's one of my
6:47biggest pet peeves when it comes to
6:48tricep training. People always like to
6:50cut short that final inch because they
6:52don't really think it matters that much.
6:53No, it does. It just happens to be maybe
6:55the hardest part of the exercise, and
6:57that's why people tend to skip it. So,
6:59what I want you to do is make sure you
7:00lock out. I'm going to give you two
7:01choices to do this. If you're in a gym
7:03and you have access to a tricep push
7:05down machine, then I would like you to
7:06do this. It's the tricep push down but
7:08done a little bit differently. You see,
7:10I put the bar a little bit further out
7:11on my fingers, and then I simply let my
7:13wrists bend back casually. In other
7:15words, I let them get into a little bit
7:17more extension. And what that does is it
7:19takes the forearms out of the movement,
7:21and it lets the elbow extension be the
7:23main driver. And if I do this, I can
7:25actually get into that full lock out
7:27position. Now, I'm not jamming myself in
7:28this position. I'm just getting to full
7:30extension under control, which is going
7:32to really recruit the medial head. If I
7:34were to select that one and come back
7:36again, the next time I'm going to add 5
7:38lb to the exercise and again working
7:40rest pause fashion till I get all 12
7:42reps. And once again in week three, if
7:44this is the exercise I chose, I'm going
7:46to have the same goal this time, 10 lbs
7:48from when I first started in week one
7:50and the 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 are 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
8:11more, you're encouraging full elbow
8:14extension. And by doing that, again,
8:16you're getting that full lock out and
8:17stability 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 around
8:25in week two when you do this exercise,
8:26you're adding 5 lbs and one more time in
8:29week three, you're adding those 10 lbs
8:30each and every time using rest pause to
8:32ensure that you get all repetitions
8:34completed. And that brings us back to
8:36week one for that final pairing of
8:38biceps and triceps one more time with a
8:40different focus. Here, we want to focus
8:42on eccentric overload. We know that that
8:44is one of the main drivers of
8:46hypertrophy if done correctly. And one
8:48of the first things you want to make
8:49sure that you're going to do if you're
8:50going to do it correctly is provide some
8:52more recovery time because this is the
8:54type of training that can leave your
8:55muscles sore. So, we're doing it leading
8:57up to the one rest day that we get per
8:59week. So, on bicep day, the exercise of
9:01choice is going to be the cheat curl.
9:04This is a great way to create eccentric
9:06overload. We allow ourselves a little
9:08bit of momentum, not too much. You don't
9:09see me going all the way back through
9:11vertical here. I just simply lean until
9:13I get to vertical and then I lock that
9:14position in and then I focus on what's
9:16really happening on the way down. Slow
9:19the weight on the way back down.
9:21Probably the most significant thing I've
9:23ever done for building my biceps was to
9:24do this 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
9:43where 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
9:49eccentric. Now, you're going to start at
9:514 seconds per rep. Do as many as you can
9:53under a 4-second controlled lowering of
9:55the weight, and then you go to day 20.
9:57It'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
10:07drop down to the 4-second eccentrics for
10:09as many as we can, and then the 3-second
10:11eccentrics for as many as we can. And
10:13once we can't control it for at least 3
10:14seconds, your set is over. And that
10:16brings us to the final day of week one,
10:18which gets repeated across weeks two and
10:19three. And the focus once again being
10:21triceps, and here again, eccentric
10:23overload. And we have something called
10:25the PJR pullover. So, you get in this
10:27position similar to what you see in a
10:29dumbbell pullover, and you have the
10:30dumbbell starting at the top. And you
10:32lower it down slowly to get the
10:34eccentric 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
10:56head, as you lower the dumbbell down
10:59slowly. You start off with 3 seconds on
11:01each eccentric in week one. You increase
11:03to 4 seconds as we get to week two, and
11:05then we raise it one final time on day
11:0721 to the 5-second eccentric, down to 4
11:10seconds, down to 3 seconds, until you
11:12can't control it anymore.
11:13And if you look at what we actually did
11:15here, guys, instead of taking what maybe
11:17was your current weekly workload of
11:18let's say even 12 sets for biceps and
11:20triceps, we've divided it more
11:22frequently over the course of three
11:24different training sessions separated by
11:2548 hours apiece, which research will
11:27show has an ability to increase muscle
11:30synthesis and stimulus, especially for
11:32those stubborn muscle groups. And so as
11:34always guys with our 22-day series, here
11:36are the screenshots so you can take them
11:38and make sure you know exactly what to
11:40do on each and every day of the 22 days
11:42to ensure that you see the gains that I
11:44know you can see. And of course, I
11:45didn'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
11:55I don't think it worked.
11:57Arm 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.
12:04>> 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
12:13comments 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 plans
12:22so you never miss a step along the way,
12:24they're all available over at
12:25athleanx.com. In the meantime, if you
12:26found the video helpful, leave your
12:27comments and thumbs up below. And also,
12:29make sure you click subscribe and turn
12:30on your notifications so you never miss
12:32a new video when we put one out. All
12:33right, guys. Good luck.

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