Bicep Training - Bigger Biceps In 3 Easy Moves

[KapeVEVO]

u spelled "squeeze" wrong.

[TheDlloydp]

@KapeVEVO

you spelled, "you" wrong

[marcu5SK]

bit[dot]ly/iflNpN

[garciaj0509]

that was great info man thank you sir!!!!!!!!

[memphis12s]

good stuff man



[iArt1st]

LMAO

"Upgrade your R.O.M"

I was like "Don't you mean R.A-"

"No, I'm not talking about your computer" xD

[mexhuztla]

Truth is, there is NO universal law for a human organism function. So, if you get lucky, this will help, but it is not certain that it will. Also, a good nutrition plays a fucking important role in muscle growth, but again there may be exceptions. Remember, sqweeze...lol

[sti1tz]

SQEEZE! lmao, good vid though

[saj3000]

Great video; lol: **SQEEZE!!*

[rubenmcrae]

triceps are 2/3 of your arm and bicep is i/3

[fesuma]

@rubenmcrae yeh my trainner has huge arms like HUGE and i told him to flex his bicep he has NUTHING i got more i told him to flex his tricep and they were BIG im like woah

[pringelshond]

lear to use a pen dude jezus

[picecoldkilla]

i been doing bicep curls for about a month or so.i workout maybe 3 or 4 times a week with about 45 minutes. How long will it take to devolep the whole bicep?

[whosnexttt]

@picecoldkilla 5 years

[thatstheguy07]

ive been doing biceps with back mondays, but lately ive been thinking about changing this because by the time im done back and move to arms, theyre kinda spent. i feel like im not getting the full potential out of my bicep workouts. what do most ppl like to train biceps with? aside from back of course ;)

[ak47younus]

i gotta start squeezin those biceps

[SeanBradshaw69]

so that squeeze really works because im 15 and ive been lifting for a while and i have reall small flat strong biceps and it annoys me

[Agentmufff]

Thanks for the tip, I'll make sure I SQUEEZE for that 1-2 seconds at the top of my rep.

[seafoampheonix]

SQUEEZE!!!!!

[SoxStar89]

thank u man very helpfulll x

[KickMeAndCancel]

lol at SQEEZE

[spittle8]

Some good points.

[shok2death]

i got a problem with my lower biceps,can anyone help me?

[gallieo234]

It's call triceps

[rozs7777777]

no its not.

triceps are on the back of ur arm

[tyme3drums]

dude fro tricpes play drum i got TRICPES OF HELL WITHOUT TRAINING i simply play drums XD

[SwoleFitness]

Thanks guys!

[Odbarc]

Actually, earlier this month I decided to go for a "low weight" month just to try it out (slow twitch fibers or something was the reason I wanted to try it) and I it seems like this month alone developed my bicep peaks better than anything I did 9 months prior.

However, my brother managed to do biceps every other day and still managed to get big and well sculpted biceps. He did everything 'wrong' with his bicep workout and still got better results than most people seem to get.

[tonybanksc]

I am an endo-ectomorph and workout 5days a week. I have been training for a total of 3 years. because of my bodytype proper dieting is critical to show my true results. Well I wanted to ask question because i decided one day well if body trama causes growth well then why not train my entire body 1day on 1day off. I did it and seen tremendous results people noticed within a matter of 12weeks more lean. (Do you in your opinion see other benefits of full body training?)

[RAShawn640]

When you say to let the arms extend down ALL the way, is that why your supposed to flex the bicep at the bottom to compensate for the lost tension during each repetition?

Please explain.

[dan781781781]

your training program dont work!!

[kennnmoran]

I learn this technique about 35 years ago, I forgot the details till now. If done right, the arms will blow up like balloons.

Simply put,

Light weights,

Lets the weigth down slow to the very bottom Get the triceps to flex.

Slowly up, pulling the elbows back to get more lifting motion and squeeze at the top.

I was taught to let it down so the bar travels dead vertical, maybe this is just to add form but it helps.

[SirHayler]

rite shd i do 3 sets twice a week or 6 sets once a week?

[MarshfieldHockey22]

Whats a good amount of reps/sets??? Is like 10-12 reps/9 sets ok?

[shuangyang66]

can i just do push ups(with diff variation) alone to get big arms?

[ejet219]

no the only push up variation that can help ur arms is diamond push ups (hands closer together) and even that is only limited to working ur triceps.... U have to do variations of curls if u wanna get serious

[PervyPengu]

Ahh the pump! Thank you, and yes it really works. 8) My arms showed progress in about 3-4 weeks, size and vascularity.

[silicon2001]

This guy knows what he's talking about. Go to his channel he must have at least 14" arms!!!

[Kikey06]

biceps is my favourite body part to train, with a dumbell there so isolated an so easy to do - there a miracle excercise, i love training my biceps

[punitpace]

this guy tells u in step 2 to extend ur biceps all the way. other ppl say not to, so that u can keep constant tension on them. wtf do i do for the best?!?!?!

[ArrestBlacks]

Both people are right. What this guy meant was that don't extend 50% and pull back up again. He meant... extend at least 95%. So it gets harder for you to pull. If you do the entire 100% then there is no tension. So do it 95% that way you'll get extention and tension both.

[punitpace]

ahhh i c i c. cheers mate, nice name too ; )

[527659]

Use a preacher curl bench, full extension, keeps the tension.

[Apjooz]

If you are natural, skip the step 1. There have been studies that show that for example 3 sets two times a week is better than 6 sets once a week for a natural atleast. Isn`t this obvious? More evenly distributed stimulus to the muscle and less accumulated fatigue. But volume x (times) frequency needs to be approximately constant, meaning that if you double your frequency, you have to cut down the volume in half per workout. Vòila, no overtraining.

[reece1205]

ok i've started a circuit exercise for my bi's and i was wondering is it advisable to stick with one circuit workout for your targeted muscle per week i mean if you fell recovered after 5 days should oyu still w8 the other 2 days...?

[therealselector]

Step 3? New Muscle fibres? So you believe in muscle hyperplasia? May I just add that this has not been proven in humans. What are your qualifications?

[poppinjaw]

true, ive only seen studies saying those results on birds and cats and such. but ive found a study saying it could be possible. what?.....WTF. my comp wont let me copy and paste...thats some s.h.i.p.

[2dylan1]

DAMN Squeeze Thats were I been Messing Up thank you for the post very helpful . . .

[valerioviccei]

does anyone know the best exercise for upper pecs to get good seperation ? thanks all

[djcypher8979]

Incline wide grip (measure 1 thumb length from where ur hand usually grips). Do this with decline and regular flat press too.

[ironsheik7]

most of my other body parts grow fast. i have good genetics for cheast,abs,legs,calves,back,fo­rearms,shouldersneck,back,trap­s,pretty much everything.. but one body part i dont have very good gentics for is my arms. they grow at a snails pace.its really hard for me to budge my biceps

[UcanbeGOD]

My only good feature is my arms they grow with little effort while my chest is that of a bird lol. I do flys, I bench, I do push ups in between. No luck.

[HDS32678]

same, tell me if you end up knowing a trick for it

[UcanbeGOD]

I tried going heavy in the gym and drinking protien shakes and eating till I felt miserable. I did this for months and all it got me was mini man tits and a gut. lol Fail.

[HDS32678]

hahahaha thx, i guess ill try combining some protein with some more ntense lifting.... hmmmm.... any clue as to how to get rid of body fat relatively quick? i can do the lifting but i lack the definition :(

[UcanbeGOD]

Not sure what your diet is already or what your body type is. Im a hard gainer and all I had to do was more sets than usual. I would do what they call "run the rack" where you lift with one weight till fail and immediatly pick up a lighter set and do more reps this timeamd cont. on until you spent. I suggest Arnolds Encyclopedia o Body building if you havent got it...its helped millions.

[HDS32678]

sick, i'll get it then... hmmm i dont know what my body type is.. i mean i gained ~5 kg in the past month and im around 73 right now but i dunno XD ill get the encyclopaedia, and ill try runnign the rack, thx btw

[markbargh1]

if u want to get rid of bodyfat quickly, ecstasy is a great way of losin it. do ecstasy every few days for 3 weeks an the pounds will drop off : )

[shibbymill12]

l0l!!!!!!!!!!!!!!!!!!!!!!!

[djcypher8979]

This works well for me (In fact, I had gained so much chest muscle i stopped doing it and switched to a very wide grip with light weight to get better shape)

4 sets on the flat bench press

10-12 reps

8-10

8-6

4-6

Increase weights as you move down, and you should barely be able to squeeze out the last 2 on each set. Make sure the bar lightly touches your chest before pushing up and extend slow to watch your form or you could be compensating with other muscles

repeat this with dumbells

[UcanbeGOD]

Thanks, I will most certainly try this. I used to drop my reps down to 4 and go heavy but it never got me anywhere. I would just be burned the next day for whatever work out I was supposed to do.

[DtotheM321]

i do a monday, wednesday, friday workout and rest every other day. thats alright right?

[Phastphil116]

bi & tri same day is ok...the muscle nerd approves it in his Optimum Anabolics program.

[mazzoan]

Hey people I was wondering isit it advisable to work on the biceps and triceps in the same day?

[jonnyboyxxx]

thank you for this, i was doing bicep excercises every day, i will try your technique!

[kdanman00]

i didnt know you put your videos up on youtube!!! if only everyone knew about the techniques that you teach. there are just so many people out there wasting their time in the gym when simply watching one of your videos would totally change their gains for the better. thanks again and keep the videos coming please!!!

[PsychedelicSexDream]

I want strength in my biceps they are already a good size,with this also help with strength.

[TheMuscleNerd]

It's because (unfortunately) there are a bunch of inexperienced 13 year olds out there who are brainwashed by pro bodybuilders in muscle mags and have nothing else to do but share their brilliance on my message board. ;-) Thanks for the POSITIVE feedback!

[zrower33]

Hey you said do 6 sets but how many reps would you want for the sets? Good video and I definately learned some good info. Thanks

[orodeath]

it works omg

[WantOxide]

LOT OF TALK....

[igotsomenewshoesbitc]

lately iv noticed a small pain in my elbows, like centrally.. its not sore, but more of a lil feeling of it in my elbows.. any tips??

[PBUnit]

um if its what hapens to me then hold the buttom of your elbow and open it realy fast and strong

try to make it crack, then pops nitrogen bubbles in the joints or somthing like that stops the uncomfortableness

[igotsomenewshoesbitc]

is it something normal? common with gymming alot?? or could it be that i was lifting weights that were too heavy for me?

[flinch89]

thanks for the info dude this is gonna help alot, check my vid out im potsing a vid of my bicep eveyweek,

[lzy8zn]

sqeeze? or squeez?

[italian69smarty]

ur adorable

[SpartanR90]

that pump thing doesnt sound healthy but whatever

[SeanSevenYears]

The biceps do not need 144 hours of recovery thatis rediculous.Because the biceps are a small muscle group they recover much faster then large muscle groups.The biceps can easily be targeted twice a week.6 sets once a week will not do much at all.12 isolated sets atleast isolating the inner and outer heads also including some basic movements for overall.Everyone this video is rediculous.

[waynebw]

Yeah I thought once a week was strange... i do 2-3 times a week for biceps

[jbulandres]

lol i didnt even notice that

[jbulandres]

Thanks for the tips ;)

[TerrorWatcher]

Awesome, cant wait to try it out

[harisraja786]

IS THIS FOR USING DUMBELLS ??

[Jarda44]

I used a light weight, laugh it was light, BUT i did 60 STRICT full form reps, eg extend my arms all the way down, i do not take the bar all the way up just in line with my chest to make it harder, and after words, WOW a pump, wasn't expecting that from a light weight.

[jonovips]

thanks man

[tootall67]

For more free weight training info check out: BigGuysGym Dot Com

[picopalasio]

apendi caleta con la pizarra culia

[jessie150688]

hey thanx man good info

[KaseyAkira]

The pump does not have any long term benefit. All the things he said about the pump happen with or without it anyway. Capillaries can still increase in number, satilite cells still break off and fuse with muscle fiber... pretty much all the adaptive changes caused by exercise stimulus happen independent AND irrespective of the "pump".

[ScarletSnake]

im confused

[olobs97]

this training audio will be much effective with visuals on it.

[rere123456789]

Hmmm... I'll give that a try.

[bmell74]

It's Squezze not Sqeeze fucker!

[utterlyblasphemous]

It's Squeeze not Squezze fucker! LOL. Dumb bitch!

[jimbos2002]

Good info thanks. ill give that a try

[Skybluezsam]

ive been told u should work biceps every 2 days, giving them time to rest & grow before your next workout

[pipst1000]

same

[mauitut17]

no visuals.

[coqguy123]

u suck

[JIC54]

I have a question... This says that you have to rest 7 days the muscles, can you answer me why in the army the guys train every day every time and they are very strong and muscular?

[norcalsk8er9]

well this video is showing you how to get a "big" muscle in the bicep. However in the army, size is not as important as endurance. in a battle situation, it doesnt matter who can flex the biggest muscles, but who can use their muscles for extended periods of time and not get as tired as the enemy. And since the Army fights every day (when in battle) they work out every day, not just once a week.

[whoodkid]

dude wat you are saying makes perfect sense,even for a fighter like me(muay thai)it's all about endurance and restistant ,strength matters but it not paramount and you train everyday

[BUFFYTHEKING]

knowlage is the key. and diet. i always used to think train HEAVY all the time. your bound to grow. but train HEAVY all the time. your bound for injury is more like it. so train right.and eat lots of protien and take some protien drinks.

!!. glutamine is a great supplement to.. for muscle recouperation. ..

[ScotsmanRS]

"knowlage is the key" -- That's quite ironic. :)

[BUFFYTHEKING]

I never did remember how to spell that right :-) "knowledge" woot gota love google lol

[ScotsmanRS]

The lazy man's spell checker. Who wouldn't love it? :)

[BUFFYTHEKING]

2 weeks moderate. 1 week heavy. and back and forth. I found this methods works well for "me". for size. im natural @ 5.7 212lbs. not sure on my body fat% but its not to high.. im fairly lean.. realy its about consitancy. dedication and time. ive been traing 7 years. some people may gain much faster.

[BUFFYTHEKING]

this guy is 100% correct.. and no Nick.. the big guys dont work em out every other day.. might seem that way.. but most advanced body builders train bies once a week..! reason is when you do back that incorporates almost 90% bicpets. not counting what other exersize you may do.. that is why alot of people will do bicepts on back day.. since the bicept is already pre-exahusted. its best this way so you dont over train the small group...

[lazur1]

The 'trick' is unique to each individual, personal experimentation, not a 'packaged' method: Finding the -minimum- intensity and volume to trigger a growth response. If you do too little, you donlt trigger the process. If you do too much, you're still repcuperating when you could've had another growth-stimulating workout. Many natural BBers do quite well with 3 arm workouts a week, while others do better with 1. If you're growing, don't stop what you're doing.

[NickMain21]

i dont see how working biceps once a week would be effective??? i mean that just doesnt make sense to me, i see big guys in the gym working biceps every other day

[r0c0k0y]

bloody good advice. stop being so fukn pesemistic hes tring to help you ungrateful cunt

[seemoretube]

he cant spell, muscle head

[moqa]

what does he mean by squeeze, or pumped?

can you guys tell me?

[StringBolt]

He means like when you "make a muscle" with your arm. When doing a bicep curl, as you bring the weight up towards your shoulder (the muscle is almost fully contracted), at this point FLEX your biceps. This is the squeeze he's talking about.

[Blazer955]

ur a queer go get shot

[rajbtor]

Okay im doing bicep excercises twice a week, three sets each day, so a total of six excersises a week.

Is this too muc? even this dude said that 6 excercises are optimal

[MaverickToro]

Not an expert, but I think every three days (about two times a week, maybe a little more) is a good compromise on session frequency, but definitely do more than 3 sets. Do 6-7 sets per session, with the right amount of weight so your doing 8-12 reps per set at FULL range of motion, with your last set being really difficult. :)

[gratedraindrop]

Excellent video, thanks!

[muslimahkiki20]

you spelt "squeeze" wrong.

[biceps15]

Good tips, thanks!

[messagerofdeath]

good tips

he is dead right , muscles grow at rest , overtraining stops your muscles growing at full potential

[ultimatewarriorz]

Imagine training legs monday and then trying to do them again on wednesday...does not happen. I cant even walk properly 5 days after 4get 2!!

[ultimatewarriorz]

Dont listen to ryanthelion20!!! Three times a week would be over training. Imagine training every muscle 3 times a week ha ha what a joke. If you train properly and hit the muscles hard then your muscles will hurt for the rest of the week anyway!!! Hence it would be impossible to train them more than once a week anyway. Ask any bodybuilder... he will tell you the same!!

[firdaus125]

dumbass

[lazur1]

Work a little kess hard, recup a little sooner, work out a little more often= More total stimulation, more growth. If you're still getting sore after 8 weeks of working out, you are not recuperating. You need to lower your work load, or progress will stop, possibly reverse, and you'll risk injury.

[WUTANG826]

well ive been working out for about 1/2 year now and i still get sore when doing legs and chest...and im still increaseing in strength

[lazur1]

If you're young, eat well, get plenty rest, & don't go nuts w/volume, I can understand that. I'm a fan of "if it ain't broke, don't fix it", so keep it up. I must wonder, though: If you beat yourself up a bit less, therefore recuperated faster, % were able to do legs & chest more often, perhaps progress would be faster. Your time off would definitely be less painful. Being sore all time is hardly my idea of being fit & strong.

[ryanthelion20]

This is absolute rubbish; there are 100's of attitudes directed toward building mass on biceps, all revolving around these three steps. Once a week is absolute madness, hypertrophy takes place approximately every 48 hours, meaning u can train 3 times a week with a 2 day lay off; eg. mon wed fri!!!

[bollocksbitch86]

that fucking bullshit to me,i biceps hurt for like 3 days after i train personally i think 3 time a week bicep training is overtraing,it needs rest to grow otherwise the musclke with start feeding on itself and then decrease

[firdaus125]

You can't expect not to train a bodypart just because it's sore. 48 hours is sufficient time for rest, then you have to continue training, of that part will not increase as much as it can.

[lazur1]

After 8 weeks of serious training, DOMS,(delayed onset muscular soreness), should no longer occur. If it does, you must examine your intensity, volume, lifting technique, nutrition, sleep schedule, and other stresses & activities in your life. You are not recuperating between workouts, stress is accumulating, greatly limiting growth potential and risking injury.

[bollocksbitch86]

so should i lift moderate sized weights instead of going heavy??

[lazur1]

Maybe. Video is wrong about range and sets: The meat of a curl is when arms bend 90 deg: ROM 12". Anything too far from center takes tension off muscle. Full range is no issue. This will build muscle. Use a weight you can do for 20 fairly slow reps. When you can't do another rep, hold the weight still. When it starts to drop keep resisting until it has gone all the way down. Then still try to lift it for a few seconds. One set. (Do other muscles, of course.)Take two days off.

[IKICKASSZ]

wat does moderate size mean?

[nickgiles]

I do and im only 14 what will the effects be?

[ohioskateboarder]

You can train your biceps now if you want to, you dont have to be 16.

[shandling]

Dont be a douche, train every bodypart or you will look like a total fool.

[nickgiles]

what age should you start training for your biceps?

[shandling]

no less then 16

[tankbukkake]

does anyone know wher i can get the bonus1 that comes in his book, so i can customize my workouts

[GrOoDmAn]

no, not use your other hand and squeeze the muscle...he means flex it really hard during the peak of each rep

[mcv23]

THATS NOT HOW YOU SPELL SQUEEZE!!!!!!

[Liam5678900]

something i was wondering, how many minutes would you suggest each once a week session is?

[spayced]

You're spot on with the workout advice, just wish there were some visual demonstrations for those newbie lifters :)

[chriscross11]

thanks a lot jeff, i am seeing the difference already

[313Bloods]

il try it out, thanks!

[bodhisattva99]

good tips. Thanks.

[dtm2468]

Wow Jeff. Awesome tips for bicep growth; can't wait to incorporate them into my workout.

[oakdale23]

thanks, good tips

[Ichimatogahn]

cool, I will try that

[FreeknNasty]

Awesome! Will you be covering shoulders and chest too?

[Shockwave3000]

Thank you so much, very good points I will incorporate.

[at5vette]

Thanks Jeff. Good pointers!

[bangstun]

cool thanks MuscleNerd