How To Build Bigger Biceps with the Athlean X Biceps Blast

[devillovesbible]

diet plan to grow muscles pls

[vuyani9]

this guy looks like gary neville

[MrRellik12]

wt kind of dumbells do you use?

[Tetrault88]

Did he say how many reps and sets? Also are these one after another or..? I bought Jeff's program and it's great. The nutrition plan is amazing and should be sold separate.

[jessepoleto]

Great videos, a bunch of ways I've never thought of trying. I seem to plateau so I will put your advice to use. thanks!

[gsmaster42]

my right arm is alot more bigger and stronger then my left arm what should i do plz help me:p

[Trollmeh]

@gsmaster42 Stop masturbating with your right arm.

[gsmaster42]

@Trollmeh should i do with my left arm? lol i'm not doing that anymore

[gettinpaperrrr]

This is great info...gotta use bands more.

[The1lysander1]

Jeff sure knows his stuff.

[barack30]

jeff are ur biceps a short or long tied in???!! bc i have short tied in but i hate them ...mine look look like a fuck**n little baseball and yours look like they are short tied in but they look amazing??

[fisko99]

it looks like his veins will explode

[TheShootTruth10]

I have gained more muscle from bands than weights.

[Sm0cken]

6:09 - Why bother goin to the top when you can squeeze the biceps earlier in the movement? By going to the top you're almost just moving your elbows forward, or am I wrong?

[2012stretch]

how can i get a set of those powerblocks?

[hammondeggs94]

sir there is a growth on ur arm

[abdulrehman1100]

what are those bands called

??

[SpecOpsMission]

@abdulrehman1100 you can get them at big 5 ive seen em.

[xcoldd]

how can i separate biceps from triceps bro ?

[turglow]

i feel like the dead arm curls would be horrile for your back..

[kilo6490]

@turglow not if you do dead lifts and other lower back exercises and keep good form.

[abstunner]

i`ve bicep peaks problem when i pose my biceps does not look is it has to and when i do single hand tricep dumble extension my biceps ball outer and inner section looks seperated from mid ,can you tell me about the inner biceps(short head) and outer biceps(long head) peaks workout, so ican get good peaks !!!! plzzzz

[pell557]

good pointers on the band thing



[gammee1000]

I do bicep curls using a cable but my fore arms hurt more than my biceps

[aglskaterboy]

THX DUDE!

[TwiiZerN]

subscribed

[lawlzerker]

could someone send me a link as to where i can get that tubing thing?

[nachothebassplayer]

What do you think about incline curls or preacher curls?

[mboxfan1226]

how many times should i do an intense bicep workout a week?

[Game0verFool]

on the last exercise arent your arms at the same angle as stadning straight up i.e. facing down at the start, Why bend over when you just lift the dumbell lower.

[conoramoia]

very good video

[Pandabearflyer]

guys remember he also has like an amazing diet plan

[TheVirginGamer]

@Pandabearflyer i bought his plan... its not so amazing. its easy fun and simple. it works tho haha

[KruzHD]

@Pandabearflyer where is his diet plan?

[SpecOpsMission]

@KruzHD in the training program

[four9010]

so helpful bro thanks

[garysquirrelreviews]

ive never liked or wanted pop out tennis ball biceps

[24meatballs]

IS IS ANY WORK OUT TO MAKE MY MASTERBATION BETTER ?

[c32linder]

@24meatballs /watch?v=iMjG2s6UOaw

[MrRobbie995]

I do p90x, but this stuff is way more legit.

[gymnastjay]

Great tips man!

I`m a built on a scrony frame but found LOTS of success with your tips and getting to the lean, long but cut look I wanted.

[supersimon44]

I love athlean x! He knows too much maan!

[BrandonJCraig]

This is very useful thank you

[Acoy3run]

can you please tell how many sets and reps we should do...

[c32linder]

@Acoy3run shorter sets for gains, longer sets for endurance. Pace yourself with the sets, you dont want to do too many and gas out if you still have other exercises to perform. All in my opinion. ;)

[Acoy3run]

@c32linder how about for size?

[c32linder]

@Acoy3run shorter heavier sets for size ;) focus on the muscle pump, dont come down too fast. Make sure you really rip into those muscle fibers!!!

[Acoy3run]

@c32linder but people say 12-15 reps is for size -_-

[c32linder]

@Acoy3run If you are new to lifting, your muscles will get bigger either way. But when you can go for a long time until you reach failure, you are working on endurance more than you are strength. The strength building exercises are generally better for increasing mass. So then, less reps with heavier weights until failure or close to (do whats safe, especially if you dont have a spotter or a rack with safety bars) is better for building mass.

[c32linder]

@Acoy3run If you read anything about body building, you run into interviews sometimes and hear athletes say things like, "yeah I lift real heavy for a few months, and then getting ready for the fight, I lower the weights and go for more reps". They are bulking up, increasing strength, and then when they decrease weight for more reps per set, they are cutting down. If you want to get big, bulk, dont cut.

[Acoy3run]

@c32linder you told me the exact opposite of what my coach told me, damn it

[c32linder]

@Acoy3run Coach for what sport?

[c32linder]

@Acoy3run Don't worry too much about it. The main thing is that you are actually in the gym! Okay, with the reps and what not heres the deal. Pyramid with your lifts. If you do a set of 12, good. Increase the weight and try again, maybe you cant do more than 10. Add more weight, maybe you can go to 7. Add more weight, go for 5. etc. Sometimes you can lift more than you think. Make sure you have good form, though, but go heavier. Just be safe. Spotters are GOOD. ;) and go to failure or near fail.

[c32linder]

@Acoy3run I think when you have to exert more energy per rep, and thus resulting in a shorter set until failure or near failure, you are tearing into new or more muscle fibers. Thats been my understanding anyway

[15Newts]

Just a question, Can't you just combine the tubing to the barbell bicep curls?

I do that and I have seen some really good results.

[tatszkie11]

I LIKE THIS Exercise! :)

[palinja]

Great motivation

maybe u could post some fun circuit drills

[RonnieHoskins]

Jeff you should make a GSP Workout

[12345vector]

very Cool way

[straaler5]

finally he decides to wear a shirt.

[GeertdvNL]

Your face could need a workout to..

[timdyck15]

if I want to workout my whole body, what is best to do each day.. chest and biceps one day, back and traps the next day, shoulders and core the next and legs the next? could anybody please give me what's best to do in one day. to utilize the workout.

[stefanino6]

@timdyck15 I'm no expert but its usually Legs/core, chest/tri, back/bi, and arms/shoulders

[jamesdarlington]

Hey there JD, was wondering where i can get the elastic bicep curl bands from, looked on athlean-x and they dont look quite the same. Thanks man!

[TheJAYJAY03]

where can you get the tubes ban things???

[lilrandy0921]

why do people are always pointing to the right when its down

[KazzyEss2k9]

@lilrandy0921 cos it only changed in 2010 check the date on the video

[lilrandy0921]

@KazzyEss2k9 okay thanks

[DerekDeSouzaa]

When you pointed at "The Link" it was an advert for some other product :')

YouTube changing their layouts cause so much problems :P

[Diddledable]

Ross from "Friends" got ripped

[TaladagaCockknocker]

@Diddledable Steve Blackman and Christian Bale's love child.

[Diddledable]

Ross from "Friends" got ripped 

[canadianbacon312]

if i do this workout 2 or 3 times a week will i get results in a month

[jiujitsurub]

@canadianbacon312 you won't you should do this once a week.

Don't forget when youre working your back you're working out your bicepts too.

And you build muscle more from nutrition and REST.

Put the biggest efford on the kitchen .... Don't kill your self on the gym. its just doesn't work

You will burn your muscles down to nothing.

[reallyletsdoit]

@canadianbacon312 Only do it 1-2 times a week, 3 times is to much and will result in over training and less muscle growth. If you do do it twice a week make sure to space the workouts out. Also i know its probably not what you want to hear but diet is key!!! good diet=succes, bad diet=failure....!!! good luck

[Tommo082]

@canadianbacon312 you wont get results in a month, it takes a while to gain muscle

[HyourouSen]

wow



[KwNJn1]

the best subscription i've ever made

[KwNJn1]

holy slap you got big biceps

[derrty42]

killer workout. tried this out today. im lovin that burn from the tubing and i feel fuckin JACKED!! *punches computer screen*

[jeeplib83]

I never used the tubing until i seen this video. It really changed my work out and i feel good. Thanks!!

[riddy1234]

goodd exercisees

[xFlow777]

good points man ima try this

[domh10]

Wouldn't it just be better to utilize a cable machine instead of tubing?

[victortsoi052000]

@domh10 think he designed this as a home workout, cuz few people have a cable machine in the basement

[domh10]

@victortsoi052000

true, true

[Laonidas1]

hey jeff ever get a tan???

[pmoskoso]

just did this routine, couldn't do the last one though, reeeeally killing, cant comb my hair, haha

Thanks Jeff :)

[redblocsox]

@pmoskoso he calls it tubey

[drumshfn]

How many times a week should you do this workout? is two bicep workouts a week too much?

[birdman4birdlegs]

@drumshfn yes.. especially since you work your biceps when working back as well

[daram1]

how bout hammer biceps...?

[MrMister096]

you look like an insanely ripped gary neville.

[MrPokerJesus]

I clicked on the link in the description but my biceps didnt get bigger :(

[xSharktastic]

@MrPokerJesus Use more weight, and press harder.

[TheOliminator]

@xSharktastic did u not get the joke at all?

[29cleaner]

@MrPokerJesus l0l0l0l

[kyledrummeryay16]

How long did it take to get those?

[TheCristianoalito]

Very good workouts!

[impcrusher]

Love your Athlean X workout system. Question....I am a distance runner. Can I still put the miles on (later on during the day) without sacrificing the muscle-building effects of AthLEAN X?

[cbftothinkofaname]

@impcrusher If you have enough calories and protein then yes.

[dv1797]

awesome

[vinny2ful]

Superb jeff this really works cool

[mbeck30000]

cool tips man!

[TheEdwardElric666]

Thank You Ross Gellar <3

You helped me alot man! & hey tell Rachel hi for me!

[Daichiandshiva]

I like ur videos but when i heard ur websites name i.e. athlean x.com i thought that there would be some videos where i could build up my thy-es so that i could run faster.... pls show me how to run faster...

[mightybug7]

how many sets do u do?

[josevanreyes]

Can i swap the bands with cables in the gym?

[Sully122301]

Def love the tube band workout! I really appreciate the amount of detail you use in your videos! Doing this workout worked my biceps much better than my typical 50 min long bicep workout I'm used to! Thanks Again!

[PARTY6893]

Tricep and Biceps Workout - "All-Out Arm Assault" shows me that you dont do bicep curls at that form/pace everytime..

[ryzanin]

verry good video's i cant wait to try out your workouts!

[fatherted681]

how many reps should you be doing in order to build strength? usually 8 to 12 isnt it?

[goodchickenbroccoli]

Thank you very much

[Boxerjunaid]

hey can any one on here help me ? bascially no matter how hard i train i can never get proper bicep muscles eg The tennis ball type

[peaky999]

@Boxerjunaid you're diet? If you're metabolism is fast then maybe think about taking protein shakes? Or maybe you don't eat high protein and carb foods? Either that or you're not training hard enough ;)

[Boxerjunaid]

@peaky999 i do take protien shakes im trainning really hard i've got bicep muscles not like this guy in the video like the tennis ball :( how do i make it like that shape ?

[peaky999]

@Boxerjunaid You need to train all aspects of your body! If you want a large chest, you must work out your back and vice versa! To get a larger bicep you need to vary your workout, dont just do bicep curls but barbell curls, upright rows (mainly for your back, lats!) but if you want a large arm, train your tricep hard!!! hope this helps :)

[360ftwboii]

Hi guys.

What python says is COMPLETELY true, but why stop at 10 reps?

MY method (which has worked a charm for me) is to FAIL at 8 reps and the do the "rest pause" method to knock out another 4, which would total the amount of reps to 12. FAIL at 8 then take 5 deep breaths between EACH rep to reach 12 reps. Have fun with your DOMS :D

[Python0077]

@360ftwboii  hey thats pretty good idea... i might try incooperate that into my workouts

[360ftwboii]

@Python0077 Definately do but make sure you completely fail on the 8th rep. The 4 reps after are purely muscle builders :) Make sure you eat plenty of protein though :)

[bryanaustin2008]

you have got some guns dude

[cabomane4]

hey, what if you did heavy weight and elastic bands? would that be awesome

[LtoThEN0]

hey, just a question - i broke my left forearm last year and because of that any curls ( full bar curls, palm toward pull-ups ) hurt my wrist really bad. that really limits my workouts to dumbbell curls and palm away pull-ups, anyone have any good excercises to mix it up a bit?

[MrMan254512]

how would i incorporate this into the athleanx system???

[Sup2You1]

oops correction at the beginning, "well ok with 3KGs u should...."

[Sup2You1]

@discobubbles well ok 3kg u KGs u should do more like 100 reps which is what i do, and with 7 kg do until failure, also, push ups is killer, it helps like u would never imagine, but if u really want from progress, u take the 7KG dumbells then do 1 curl release down, stick ur arms out to the side the do a curl towards ur head, back to a normal curl, thats one, i recently started weighht training im 15 and i already see results from some things ive seen from these vids, thx for the vids

[six80ususus]

My back hurts with barbell curls

[nightfire007jb]

@six80ususus Maybe you are using to much weight and need to swing your back to cheat. Try lighter but focus on good form ;-)

[six80ususus]

@nightfire007jb The thing is I think I have a weak lower back and maybey need to strenghthen my lower back a bit. I actually try to use really good form and reasonable weight. Could it be due to weak lower back?

[SuperBlacklister]

i hv been killing myself in da gym for biceps ..frm nw on ill try this..all hail jeff

[discobubbles]

@SuperBlacklister hey dude. can u help me out. i wanna make good biceps. and for that i am doing 60 reps of a 3kg dumbbell. first with right hand and then from lef hand. can u tell me will this help in making good biceps. the dumbbell i am lifting is pretty light only 3 kgs and that is why i am concentrating myself on doing more and more reps. i am doing 60 reps right now. will it help me make nice biceps. also plz tell if i lift 7 kg dumbbells then how many reps do i need to do. thanks

[Python0077]

@discobubbles

Get heavier weights dude. Using that light of dumbells for long reps is only training your biceps for endurance. You would be cheating urself out of getting really big gains very quickly. If you havn't got any heavier dumbells, improvise with things around the house if you can.

But bicep curls with heavy weights for 8-10) reps...using heavy weights where last reps (8th or 10th) you are struggling, while keeping correct form is what you should be working towards.

[discobubbles]

@Python0077 thanks dude for the information. if i lift 10 kg dumbbells for like 8-10 reps each day , then will it gonna work? or still its the same? what should i concentrate more on? more reps or more weighted dumbells? thanks in advance.

[Python0077]

@discobubbles ... well... if you want bigger biceps, you have to use a weight where on ur last rep, which would be either 8, 9, or 10th... u are struggling to bring that baby up... however, do not swing ur arms wildly while you are doing it (or on ur last rep), because you're using just momentum to do the work for you, which means ur cheating your biceps of the work they could be doing.

[Python0077]

@discobubbles So if 10kg does that for you, then so be it, stick to 10 kg. However, if you know yourself that 10kg is too light... then go heavier.... if 10kg is way to heavy for you to reach 8-10 reps, drop the weight.

Do not train biceps everyday, because what makes them bigger is RECOVERY. Biceps tend to recover fairly fast, so you can train them twice a week safely without overtraining them. Do as many sets as it takes so that ur biceps reach failure....

[discobubbles]

@Python0077 thanks again dude for the valuable info.

[Python0077]

@discobubbles no problems bro.... train hard

[Python0077]

@discobubbles give it a day or two to recover (this is when they grow, and NOT while ur working them)...then work on the biceps again..tearing the muscle tissue...so that on ur rest day...the body repairs it, and thus making it bigger.

[jodhan23]

im not a fan of the workout, but he does have decent arms... no homo

[onxiaftw]

@jodhan23 i dont get it. Whats with the no homo part of ur comment ... no rly its like u cant compliment or value another guy's body in a esthetic way or u have some doubts about ur sexual orientation so u are stating out loud any time u speak about some guy so noone will notice... Weve noticed ...what?u re afraid that people will judge u? well they will... u shouldnt care anyways 0.0

[tjdesignzable]

are there different lengths for the tubing curls or does it not matter

[MasterMovieMaker1000]

Do you sell those bands?

[Masterdamage]

When I do the bent over curls, my back kills me!



[TheREALbpk]

@TheHardhead241 it did and it made a lot of sense thanks

[TheREALbpk]

some one help me ...can i do biceps and tri ceps in the same day or should i do biceps one day and tri ceps another day ??

[dogmanramie]

i do have a good question... is it ok if i workout 3x a week (mon, wed, fri)?

shoulder workout on monday, twisted tricep workout on wednesday, & bicep blast on fri, while inserting ab exercises at the end each set? or is it better that i focus on ab exercises on a separate day?? need answers...

[PicnicBasketCafe]

@dogmanramie

yes you can work abs with each of these days. some people will say this is wrong, but a lot of people will agree, abs don't have to be worked for too long so dedicating a whole day can be a wasted gym session. Incorperate your abs workout to the end of each session at the gym, check out '8 minute abs' video on here; its old but worked great for me and still does. I performed it during each gym session 4 times a week.

If you want abs = GOOD BODY FAT!!!

Check out '8 minute Abs

[mousegiggles20]

How tall are you?

[JoshuaDG2111]

"fielder curl" is the same as a 90 degree preacher curl. all good info. 

[smecherul26]

what kind of dumbels are those

[violetrose42]

all i gotta say is you gotta be effing strong to make those pull ups look soo easy !!! like if you agree

[wthirschman]

How many days a week should you do this work out?

[secret1234567890123]

this guy is a genius, no one ever tells u about the strength curves

[JustLiving305]

This guy has GREAT biceps. Guess it's time to change my workout :D

[narutosonicfan111yes]

is it ok for a 14-year old to lift weights??? plz reply

[rocklikeaesop]

@narutosonicfan111yes Yessir. You'll be fine. 

[whitecanadian123]

@narutosonicfan111yes

yes. Dont use supps besides whey though.

[mindquest1148]

hey good stuff man thanks for the advice

[PatrickBennett7s]

Jeff, I have two small questions.

- How many times a week do I need to perform these excercises?

- How many Reps do you perform per excercise?

I myself do 8-10 reps per excercise. Is that fine?

[QuakeLiveDemo]

he used steroids? his biceps are huge..?! if thats natural i want that to!!

[kakeru444]

his bicep at 8:28 DAMN thats big... need to lift heavier i do!

[latiz1zigma]

How many days a week???

[delusivex]

If you followed his program though when would you do this bicep workout?...I mean this is just 1 muscle he works so would that be done once a week or?...

[Alianhuda]

nice



[HBK2319]

8:06 it looks like a baby is coming out of his arm!!

[Almogmonn]

back workouts are great for biceps too.

[Megamusclebuilding]

Biceps are certainly one of the hardest muscles to get bigger and/or stronger. Unfortunately countless hours of arm curls just doesn't work on its own. Great video. Have subscribed to your channel.

[speedy0777]

about to start this new workout... thanks for the info...

[kratoslevit]

You sound like Ross Gellar from friends

[lease515]

@kratoslevit dude he looks it

[Curvify]

@kratoslevit Kinda looks the same too :L

[MurrayCollier]

@kratoslevit my sandwich, MY SANDWICH