The ONLY 2 Exercises You Need To Fix Skinny Arms — Transcript

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1. 0:00I used to struggle to grow my arms. Even
2. 0:02though I was doing the exercises
3. 0:03everyone told me to do. But once I
4. 0:05switched to just two simple exercises,
5. 0:07my arms grew so much that I could ditch
6. 0:10the oversized hoodies and finally had
7. 0:12the confidence to wear tight t-shirts.
8. 0:14So, in this video, I'll show you which
9. 0:16exercises will get you those big,
10. 0:17defined arms that you want. But first,
11. 0:20let me show you the trap that I fell
12. 0:21into that kept my arms from growing so
13. 0:23you don't end up making the same
14. 0:25mistake. Look, I used to be incredibly
15. 0:27insecure. I always felt small. So, when
16. 0:30people around me that I cared about
17. 0:32started making fun of how skinny I was,
18. 0:34I set out to the gym on a mission to
19. 0:36turn this shy, skinny boy into a
20. 0:38confident Jackman. But after a year of
21. 0:41consistent training, I couldn't see the
22. 0:43progress I'd hoped for. So, I did what
23. 0:45everyone else would, just doing more
24. 0:46exercises and doing more sets. Fast
25. 0:49forward another year, I'd gotten
26. 0:51stronger, but I still wasn't seeing a
27. 0:53huge difference in the mirror. Something
28. 0:55was off. So I started investigating and
29. 0:57that's when I discovered the secret to
30. 0:58doing exercises that actually grow your
31. 1:00arms. And once you switch to those
32. 1:02exercises, everything changed. If we
33. 1:05look at the anatomy of the biceps, we
34. 1:06see that these actually consist of two
35. 1:08muscles. The long head of the biceps,
36. 1:10which is on the outside of the arm, and
37. 1:11the short head, which is on the inside
38. 1:13of the arm. Both these muscles have the
39. 1:15same primary function, bending your
40. 1:17elbow. Now, when we translate this to
41. 1:19exercises, every single bicep exercise
42. 1:21that you can think of, from a dumbbell
43. 1:23and a barbell curl to even a chin-up
44. 1:26does exactly that. So, if all these
45. 1:28exercises are exactly the same movement
46. 1:30pattern, then what makes each of these
47. 1:31exercises different? That's where a
48. 1:33concept called moment arm comes in. In
49. 1:34the context of bicep exercises, the
50. 1:36moment arm is just a fancy term for
51. 1:38describing the distance between the
52. 1:40weight that you're holding and the elbow
53. 1:41joint. I want you to think about a
54. 1:42regular dumbbell curl. At the bottom of
55. 1:44the movement, where your arm is fully
56. 1:46straight, it feels super easy. And as
57. 1:47you curl the weight up, there's a point
58. 1:49in the middle where it suddenly becomes
59. 1:51much heavier. And once you get past that
60. 1:52point and approach the top, it becomes
61. 1:54easier again. That's because the
62. 1:56distance is largest in the middle part.
63. 1:58And the bigger the distance, the heavier
64. 1:59the exercise is. This new systematic
65. 2:02review, which means combining outcomes
66. 2:03of many different studies show there's
67. 2:05evidence that training the bicep at its
68. 2:07fully lengthened position results in
69. 2:09more muscle growth. To make this
70. 2:10simpler, if the exercise is heaviest
71. 2:12when the arm is fully straightened,
72. 2:14there appears to be more muscle growth
73. 2:15compared to exercises that are heaviest
74. 2:17when the elbow is fully bent. To be able
75. 2:19to effectively make the exercise
76. 2:21heaviest when the arm is fully
77. 2:23straightened, we'll need an exercise
78. 2:24where the elbow is behind the body. For
79. 2:26this reason, a cable curl from behind
80. 2:28the back and a dumbbell incline curl are
81. 2:30fantastic exercises. It can be done in
82. 2:32virtually any gym and it biases the
83. 2:34lengthen position. But in my opinion,
84. 2:36it's missing one thing and that's why I
85. 2:38wouldn't call those the best bicep
86. 2:40exercise. What's missing here is
87. 2:42stability. Something I see all the time
88. 2:44when new clients start training with me
89. 2:45that they're swinging the upper arm on
90. 2:47the bicep curl. Swinging movement of the
91. 2:49upper arm takes away tension on the
92. 2:50bicep and so it makes the bicep exercise
93. 2:53less effective. One way to prevent
94. 2:54swinging is to place our elbow against
95. 2:56the pad. And there is one exercise that
96. 2:58can be done in most gyms biases the
97. 3:00lengthen position and offers that
98. 3:02stability. It's not a popular exercise,
99. 3:04but it's by far my favorite exercise to
100. 3:07grow the biceps and it's the elbow
101. 3:08supported dumbbell curl. I prefer to do
102. 3:10this against the pad of the lat pull
103. 3:12down. But if that's not available or if
104. 3:14you don't want to keep the machine to
105. 3:15curl, you can do it sitting backwards on
106. 3:17a preacher curl machine or even leaning
107. 3:19against the bench. Now, having said all
108. 3:20this, this doesn't mean that all the
109. 3:23other bicep exercises are utterly
110. 3:25useless. Every bicep curl can be a good
111. 3:27exercise to develop your biceps. But the
112. 3:29elbow supported curl is in my opinion
113. 3:31the most effective one and has brought
114. 3:33me the best bicep growth. And before we
115. 3:35go into the tricep exercise, I want to
116. 3:37highlight something even more important
117. 3:39than which exercises to do. And that's
118. 3:42how you do the exercises. In addition to
119. 3:44swinging the upper arm during a bicep
120. 3:45curl, not controlling the weight on the
121. 3:47way down is among the top corrections I
122. 3:50have to do when I'm training clients.
123. 3:51And yes, that means it becomes harder
124. 3:53and you can lift less weight. But every
125. 3:56single person I told to control the
126. 3:58weight all the way down has responded
127. 3:59with something like, "Oh my god, I've
128. 4:01never felt my arms burn like that
129. 4:02before." While uncomfortable, that's
130. 4:04exactly what we want to achieve. A
131. 4:06burning sensation means we're
132. 4:07challenging the muscles the right way.
133. 4:09But don't stop when it starts to burn.
134. 4:11You can probably do another five
135. 4:12repetitions before you physically can't
136. 4:14move the weight anymore. When you really
137. 4:16start struggling, like grinding out that
138. 4:18last rep with everything you got, you're
139. 4:20training close to failure. And if
140. 4:22there's one thing we know now that's
141. 4:23important for muscle growth is to train
142. 4:25close to failure. Now, let's have a look
143. 4:27at the triceps because they work a
144. 4:29little bit different. First, the triceps
145. 4:32don't consist of just two muscles like
146. 4:33the biceps. They consist of three
147. 4:35muscles. You have the long and the
148. 4:36lateral head and the medial head, which
149. 4:39runs just above the elbow. The main job
150. 4:41of the triceps is the exact opposite of
151. 4:43that of the biceps. It's straightening
152. 4:45the arm. That's why exercises like a
153. 4:47skull crusher, tricep push down, or even
154. 4:49a closed grip bench press work the
155. 4:51tricep really well. They all train elbow
156. 4:53extension. But what really makes a
157. 4:55difference is the long head. Unlike the
158. 4:57other two muscles, the long head crosses
159. 4:59two joints, the shoulder and the elbow.
160. 5:01In simple terms, the long head doesn't
161. 5:03start on the upper arm. It starts higher
162. 5:05up on the shoulder blade. And because
163. 5:06the long head is attached higher up, arm
164. 5:08position starts to matter. When you bend
165. 5:10your arm overhead, that long head gets
166. 5:12stretched. And when a muscle is
167. 5:13stretched on the load, it has to work
168. 5:15harder. That's why the overhead tricep
169. 5:17extensions are the number one exercise
170. 5:18for triceps in my opinion. They're the
171. 5:21only tricep exercise where you're
172. 5:23straightening the arm and placing the
173. 5:24long head in a stretch position. And to
174. 5:26maximize this effect, set the cable up
175. 5:28at hip height. This makes the exercise
176. 5:30most difficult in the position where
177. 5:32your tricep is fully stretched. I
178. 5:34personally like to do this with a
179. 5:35straight bar, but if you get sore
180. 5:37elbows, you can try pointing your elbows
181. 5:38out a little bit. And if a straight bar
182. 5:40is tough on the wrists, you can also try
183. 5:42using a rope. This gives your wrists a
184. 5:44little bit more flexibility. And if you
185. 5:45don't have a cable station or the cable
186. 5:47station is always taken like in most
187. 5:49gyms, doing a dumbbell overhead
188. 5:51extension is perfectly fine as well. So
189. 5:53now you know exactly which two exercises
190. 5:55to do to grow those big arms you're
191. 5:57working so hard for. But what really
192. 5:59made the difference in boosting my
193. 6:00confidence is fixing my weak and skinny
194. 6:03legs. So watch this next. It'll show you
195. 6:05the only two exercises you need for
196. 6:07strong legs.