The Surprising TRUTH About My Arms! (BICEPS | TRICEPS)

  • Published on:  7/20/2017
  • Build your Ultimate Arms here - to this channel here - this video, I’m revealing the truth about the arm workout techniques and exercises I used to lay the foundation for building my biceps and triceps. I’m taking you all the way back to my early years of lifting to show you the two exercises I relied on and why I chose them as my arm size staples. By the time you are done watching you are going to have a lot of new tools in your arm building arsenal for getting bigger arms than you have right now regardless of how big they are at the moment.First, I think it is important to stress that I was not the product of good muscle building or arm building genetics. My father certainly wasn’t Popeye and my mother at five feet tall was not lighting the world on fire with her massive biceps. Beyond that, I’ve never resorted to taking performance enhancing drugs to shortcut my way to my goals. In fact, little known fact for those that care to ever read my detailed descriptions (you know who you are), I have never even been drunk in my life! I live as clean a life as possible. Some would call it boring. I just always wanted to know that no matter what I achieved in my life (or didn’t) that it was all 100% the results of my own efforts. If I didn’t get to where I wanted, I’d have nobody to blame but myself.With that groundwork laid, I did have an infatuation with wanting to build bigger arms when I was younger. Mostly this was because I had incredibly small arms. Everything I tried to build bigger biceps and triceps was not working. Ultimately, I developed a gameplan for building my arms that looking back, was rooted in some very sound principles of muscle growth without me even realizing it.The first thing I did was limit my choices to one bicep exercise and one tricep exercise. Look, the elbow is a hinge joint with a very simple function of bending and straightening. The biceps take on the role of bending the elbow while the triceps act to straighten it. What was more important at the time that I was just starting out was to nail down just two exercises (one each for the biceps and triceps) and find ways that I could continue to stress my body with them.The two arm exercises that I chose were the dumbbell biceps curl and the dumbbell lying triceps extension. I used dumbbells rather than barbells because that is all I had access to at the time. Later on in life I moved onto the barbell but that isn’t where I started. The key was that I didn’t just perform those two arm exercises the same way all the time. Instead, I varied the weights and the manner in which I did them to take advantage of all the different ways that I could build muscle.The first arm building approach I took was using weights that I could train with in the 10 to 12 rep range and rely on progressive overload and increasing volume. I used to overdo the volume actually by randomly doing sets during commercial breaks as I kept the dumbbells near the television. I know, not a sophisticated approach but it is what I did.Next, I would lighten the weight and shorten the range of motion into the top contracted position of the exercises. What I was unknowingly doing was creating an occlusion effect in my muscles that was metabolically stressing my biceps and triceps and helping them to grow. I learned how to accept the intense burn in my muscles as a good thing and it helped me to build bigger arms because of it.Finally, my favorite technique was to increase the weights even more and use a bit of a cheat to get the heavy weights up (without completely bastardizing the form). From here, I focused on lowering the weight very slowly to accentuate the negative and help create muscle tissue damage that was capable of building bigger arms.All of these were applied to just those two exercises. Today, I use many more exercises for more fine tuning and development, while at the same time, helping to keep my workouts interesting and exciting. If you are looking for a complete arm workout plan that trains your arms for their ultimate gains while still paying attention to the rest of your body, head to and get the Ultimate Arms program.For more videos on how to build bigger arms and the best biceps exercises and triceps exercises for growth, be sure to subscribe to our channel here on youtube at


  • ATHLEAN-X™ 7 months ago

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  • Carris Higgins 15 days ago

    Man ur great keep it up😈

  • Shazaib Ahmed 2 years ago

    Jeff is the type of guy that watches his own videos on how to train

  • OvaChicken 10 days ago

    @Dutch Netherlands maybe on Youtube it does. But it dont work at the laundrette you work at. LOL

  • Rotface 2 years ago

    Jeff the type of guy to set his alarm to go off every 20 mins after he falls asleep so he can turn his body to the other side and avoid muscular imbalances.

  • Grzybek Lampucerek 17 days ago

    He wouldnt wake up every 20 minutes. Good sleep is very important for gains.

  • @DN_Horror What's your problem? Damn

  • Fernando Lavalle 2 years ago

    20 years ago ... Video games or dumbbells?? Jeff: DumbbellsMe: Video games20 years later ...Jeff: 3.5 Million subscribersMe: This lame YouTube comment

  • Master 5 days ago

    Maybe 8million subs

  • OvaChicken 10 days ago

    wel be back after these messages

  • Neon Symphony 1 years ago

    I've taken jeffs advice but I have to admit people do look at me funny when I workout with no shirt on and marker pen muscles drawn on

  • Jannik Andreasen 11 months ago


  • Sam X 2 years ago

    Jeff, the type of guy to fill his bag with bricks at school, then do concentration curls under the desk.

  • LIONEL KRISHNAY 15 days ago

    Well it worked for him.!!!!

  • Barny Miggo 4 months ago

    I always take 15 kilos dumbell in my backpack and do weighted dips and pushups between classes

  • Pallav Sharda 2 years ago

    Jeff the type of guy who cheats on his cheat meal to eat healthy.

  • OvaChicken 10 days ago

    @Han Kim LOL

  • Legend Spencer 1 months ago

    Happy anniversary to your internet winning comment this day a yr ago

  • Kim Ngo 2 years ago

    Jeff the type of guy to part his hair to the other side to prevent hair imbalances.

  • Mike A 9 months ago

    Is that why the real men with the real gains are shaved... ( no roid jokes allowed)

  • TheLeopard 1 years ago

    Took me a minute to get it. lol

  • Joshua Guzman 2 years ago

    Anybody here to laugh at the funny af comments lol

  • mexican boy 3 months ago

    Me lol

  • Umair Rocky 7 months ago


  • frank o connor 1 years ago

    Dude has veins on his veins

  • Christopher Belanger 2 months ago

    @Emanuel Dib omg really ur so smart

  • Emanuel Dib 2 months ago

    U do too they're called vasa vasorum... Premed student