How to Get Bigger Biceps (TALLER & WIDER!)



    ATHLEAN-X™Il y a 7 jours

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Benjio

    BenjioIl y a jour

    I really need your help, I’ve found that my right Bicep is good and healthy yet my left has the the outer part of the bicep which is lacking. Now I’m not sure how to fix this but about a year ago I did have a 12-week break from lifting any weights because of my fractured Humorous. Please help, much appreciation.

  3. Brendan 203

    Brendan 203Il y a jour

    ATHLEAN-X™ your videos are the reason I know as much as I do today I wanna say thank you and keep the videos coming💪

  4. jake ragsdale

    jake ragsdaleIl y a 3 jours

    Hey Jeff, thanks for all the great advice and training programs; awesome and very engaging! I have a strong recommendation for your supplements. I appreciate the fact that they are backed by science, however most of them contain artificial sweeteners (sucralose, acesulfame potassium, etc.). I have a degree in Nutrition/food science and we learned that Splenda was safe (glucose with a Cl molecule substituted for a carbon on the molecule) and how it was such an amazing product. This was 2000-2004; Splenda was relatively new even though it has been around since the 70’s. Now that we are learning more about our microbiome, these ingredients, although relatively safe, are showing to have a perverse effect on on our gut flora. Bottom line is I think you should work with your manufacturer to eliminate these ingredients from your supps. I know it’s tricky food science and the products won’t taste the same or as good but it’s doable. I would rather have a gram or two of fructose than artificial sweeteners. I like the stevia product, even though I don’t like stevia; in general I’m more concerned with the quality and ingredients than the taste. I’m bringing this up because you placed some emphasis on magnesium stearate, even though you would have to consume A LOT to have a negative effect and the research suggests that it is pretty much benign. I’m sure you have thought about this and it probably bugs the hell out of you. Again, your info and knowledge is world class but nutrition and food science isn’t your main area of expertise. It would be awesome if you did some videos with the “Jeff C” of sports nutrition, whoever that is lol. I appreciate your consideration and would be interested in your thoughts. - Jake R.

  5. deaznkid69

    deaznkid69Il y a 4 jours

    Thanks Jeff!

  6. ItxZachz _

    ItxZachz _Il y a 6 heures

    So would you do the same thing on bench press?

  7. Πετρος Βαμβακάρης

    Πετρος ΒαμβακάρηςIl y a 8 heures

    im definitely subscribing, easy to understand.

  8. Shawn See

    Shawn SeeIl y a 13 heures

    Any chance you covering how to get rid of that golfer elbow. Now that I know why I've got it...

  9. Aaron Cox

    Aaron CoxIl y a 13 heures

    Pretend you are Spiderman shooting web

  10. Christian Costa

    Christian CostaIl y a 14 heures

    Thanks Jeff ! Congrats from São Luís Brasil - I an getting strong day by day by following your exercises.

  11. Blake Shoemaker

    Blake ShoemakerIl y a 16 heures

    This small change in the wrist when training biceps is a compete game changer. This dudes the real deal.

  12. Mads Kenneth

    Mads KennethIl y a 17 heures

    How do I buy this t-shirt 👕 you Are wearing? Maybe to sell Them and more of your merch in Europe? 💪

  13. ssj2sensui

    ssj2sensuiIl y a 18 heures

    I always complain about my arms so FRreporter always throw Jeff in my recommendation in the form of a bicep video Both of mine almost equal one of his

  14. Greenman 01

    Greenman 01Il y a 19 heures


  15. Persian King

    Persian KingIl y a 22 heures

    No one: Breaths* Jeff: Wrong that's killing your gains

  16. chandrabhansharmafitness

    chandrabhansharmafitnessIl y a 23 heures

  17. GoKllyoslf x

    GoKllyoslf xIl y a jour

    Nice fake biceps man

  18. Ofmids

    OfmidsIl y a jour

    How do you apply this to hammer curls though?

  19. Mahasin Eltahir

    Mahasin EltahirIl y a jour

    This guy needs to take a break like it's not everyday gym

  20. TJT TJT

    TJT TJTIl y a jour

    Good stuff. When I was younger I got my biceps to a decent size for my build. Fell off for some years and haven't been able to really get'em back. Can't wait to try this.

  21. jr1001jr

    jr1001jrIl y a jour

    BAM!!!!! Sleeve Busters @ 2:30

  22. iFineFilmz Pabla

    iFineFilmz PablaIl y a jour

    Love your videos, Sir! Could you also, please show the stance your standing in, while performing upper body workout? The reason I'm asking, I've seen many folks in the gym working on shoulders, etc and their stance is wrong. Which can cause them to have back pains in the future. So therefore, I feel stance is imperative while performing almost any exercise!

  23. SibirischBaer69

    SibirischBaer69Il y a jour

    Thanks Jeff! Your channel is the best!

  24. VidyVid

    VidyVidIl y a jour

    Calisthenics fans won't like those chin ups.

  25. Honest E

    Honest EIl y a jour

    Always informative. Last tip I followed of his really helped me. Take whatever you're doing and hold it for a while at the peak. Works great! My arms got fuller. Just gotta stay at it.

  26. Neo Rider91

    Neo Rider91Il y a jour

    An arm like this? Steroids. Easy

  27. Mackel Saadeh

    Mackel SaadehIl y a jour

    Training is killing your grains (the myth and the Gryth)

  28. Christian Grey

    Christian GreyIl y a jour

    I'm already doing that exercises. Great pumps

  29. Christian Grey

    Christian GreyIl y a jour

    Jeff the guy that does a face pull instead of a face palm.

  30. Guitar Freak

    Guitar FreakIl y a jour

    Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

  31. Guitar Freak

    Guitar FreakIl y a jour

    Check out my instagram fitness account! I posted my transformation picture and workouts!

  32. Rell 409

    Rell 409Il y a jour

    is it possible to implement these tips to resistance bands?

  33. BlackHat Fit

    BlackHat FitIl y a jour

    Rell, it is possible. You are not necessarily going to build serious size with bands but you can burn the helll out of a muscle group with them. If you have any other questions let me know brother

  34. Lee Lemons

    Lee LemonsIl y a 2 jours

    I needed this video 3 days ago.

  35. vook

    vookIl y a 2 jours

    there are million different routines that work for different people differently key: different 😂

  36. jon cornell

    jon cornellIl y a 2 jours

    Tbh i didn't know that and i 've been working out for almost a couple of years now thanks for the tip fam

  37. BlackHat Fit

    BlackHat FitIl y a jour

    Jon, and after a couple of years are you seeing the results you want??

  38. tekway 416

    tekway 416Il y a 2 jours

    Great tips.. I'm definitely guilty of doing this.. I'll make sure to pay more attention to my wrist position

  39. Fabio Mazzare

    Fabio MazzareIl y a 2 jours

    Roids power

  40. Bavo V

    Bavo VIl y a 2 jours

    Why is he huffin and puffin all video long...

  41. Brad Phuck

    Brad PhuckIl y a 2 jours

    I just use Synthol...

  42. JS K

    JS KIl y a 2 jours

    Excellent video Jeff. Your biceps are bigger than my calves!

  43. Nico Siegfriedson Neubauer

    Nico Siegfriedson NeubauerIl y a 2 jours

    what about my wrists, jeff. when i do it in that way to often i have later too much pain in my wrists ...

  44. buster colin

    buster colinIl y a 2 jours

    How many days a week is it best to hit the weights?

  45. buster colin

    buster colinIl y a 2 jours

    @I.C. Gaming's Thiccest Fan that's 7 then

  46. I.C. Gaming's Thiccest Fan

    I.C. Gaming's Thiccest FanIl y a 2 jours

    there’s no best, pick whatever’s convenient and find a program based off how many days you can go

  47. Sam Singh

    Sam SinghIl y a 2 jours

    I am watching his video and reading sarcastic comments at the same time

  48. V8Ziggy

    V8ZiggyIl y a 2 jours

    Rubbish. Full ROM, full stretch full contractions. Strength=high weights low reps. Size=volume training. Though both principles are really needed and should be done. You can invent all the exercises you, modify all the exercises you want, but if you aren't doing both those principles, and well, you're not in the game. Forget reinventing the wheel. The basics work, the basics are best. 99.99999% can NOT even do them. My gym is full of fucktards that try to do stupid wanky shit like this but can't even to a proper latt pull down, or tri press downs, cable crosses etc. Fuck this shit off!

  49. Omer Atif

    Omer AtifIl y a 3 jours

    Does that not hurt the wrists?

  50. Districttraveler 13

    Districttraveler 13Il y a 3 jours

    When Jeff is done working out he’s so strong the weights rack themselves

  51. Stephen Zucker

    Stephen ZuckerIl y a 3 jours

    I'm 40 and I'm wondering if it's too late to build lean muscle. I know I can get in shape but I'm talking about actually putting on some muscle.

  52. BlackHat Fit

    BlackHat FitIl y a jour

    Stephen, not only is it possible you can still get the body you have always wanted. I am 42 and still packing on the lbs. If you have questions, Id be more than happy to help you out my friend

  53. I.C. Gaming's Thiccest Fan

    I.C. Gaming's Thiccest FanIl y a 2 jours

    and yeah. you can still put on muscle.

  54. I.C. Gaming's Thiccest Fan

    I.C. Gaming's Thiccest FanIl y a 2 jours

    wouldn’t hurt to try.

  55. Phoenix Animu and Vidja Game Dude

    Phoenix Animu and Vidja Game DudeIl y a 3 jours

    I would have never thought of this!

  56. Get Low

    Get LowIl y a 3 jours

    Awesome! Was very useful for me. Do you got a video for triceps too with some kind of "trick"? It will help me a lot.

  57. Rick Sanchez

    Rick SanchezIl y a 3 jours

    Thank you.

  58. its our world

    its our worldIl y a 3 jours

    this could be what im looking for. ive notice my forearms growing but my biceps are plateauing. i never considered this. great tip! ill be paying attention to make sure i dont do it anymore. =)

  59. its our world

    its our worldIl y a jour

    @BlackHat Fit very true =)

  60. BlackHat Fit

    BlackHat FitIl y a jour

    but still......grow those forearms bud! Big thick forearms will help the overall look of your arm look much better and pleasing to the eye

  61. Miguel Lorenzo

    Miguel LorenzoIl y a 3 jours

    Very helpful

  62. moonwalker 9705

    moonwalker 9705Il y a 3 jours

    I needed this 👍

  63. Jesperado

    JesperadoIl y a 3 jours

    Knew I did something wrong, my forearms have been hurting me for weeks.

  64. Jers KH

    Jers KHIl y a 3 jours

    Can Jeff say the n word?

  65. David Butt

    David ButtIl y a 3 jours

    Who is that cake for?

  66. killerrush77

    killerrush77Il y a 3 jours

    why so out of breath?

  67. Harpoon2theRescue

    Harpoon2theRescueIl y a 3 jours

    The Master Tip. Gonna use this one tonight!

  68. westganton

    westgantonIl y a 3 jours

    You ought to upgrade to Windows 10, 7 will be EOL in January 2020

  69. Rhino Alestorm

    Rhino AlestormIl y a 18 heures

    I know man I hate windows 10 it's garbage but I guess I'll have to do it

  70. Nour Norman

    Nour NormanIl y a 3 jours

    We need short talk so much....with full respect

  71. Christopher Holmes

    Christopher HolmesIl y a 3 jours

    I have a question. If a guy made 85,000 a year you would say he makes pretty good money. But would you think he should be making instructional videos of how to make big money? I would think you would be looking to the guy who is making 25 million a year to be the video maker. This kid is in good shape but maybe just maybe has 18" inch arms......little beyond average gym dude......The guy with 22'' inch arms should be making the video in my opinion.......The aerobics teachers are the same, kind of pudgy and they are instructing others.......PEOPLE ARE SEEING SOMETHING THAT DOESN'T EXIST WHEN LOOKING IN THE MIRROR. JMO

  72. Michael Joseph

    Michael JosephIl y a 3 jours

    This was so helpful. Thank you so much Jeff! 😍😍😍

  73. Frans Welthagen

    Frans WelthagenIl y a 3 jours

    Hi Jeff. I would like to ask: how many days a week should you rest, or can you train every day without off days??

  74. Frans Welthagen

    Frans WelthagenIl y a 19 heures

    BlackHat Fit I want to gain muscle weight. I have a very lean build, 177cm tall (5ft9) and 70kg (154 lbs).

  75. BlackHat Fit

    BlackHat FitIl y a jour

    Frans, what are your fitness goals? Without knowing that no one can answer that question my friend. Let me know and I can help out if you like.

  76. Steve French

    Steve FrenchIl y a jour

    no rest

  77. Jerry Foster

    Jerry FosterIl y a 3 jours

    That first dumbell exercise is NO JOKE!!! Last night with just a 25lb dumbell with only 3 sets of 15, my biceps were aching. It was the last exercise I did and am certain that's why I feel it today

  78. renragged

    renraggedIl y a 3 jours

    If HE is breathing hard, what the hell is going to happen to ME when I do those exercises??? (x,x)

  79. mavishill

    mavishillIl y a 3 jours

    I am doing Athlean-x1 program now. Only 97 something dollars for 3 program that practically will take 4 months when you include repetitions or a recovery week or two. I highly highly recommend beginners take this program. 3 months will fly by and you'll start enjoying fitness training. I like the idea of training like an athlete. I've lost a lot of weight from 500 cal deficit from my TDEE. But you can also lose fat and then gradually start building muscle by increasing calories later. I trust Jeff%. You don't even need gym membership. He has home version. Just buy dumbells and a mat. They are cheap. Having gym membership is a plus. Guys, put all your faith in Athleanx and Jeff as a guru. I occasionally watch Thomas DeLauer and others as i am doing Intermitent fasting. But overall stick to one program and one guru. Health is foundation for happiness in other areas of life. Also, if you have depression, working out helps. Take it slow. Lift till failure And follow good diet. Week by Week you will see exponential results!! Good luck!

  80. ganirintiniano

    ganirintinianoIl y a 3 jours

    Mike mentzer heavy duty thats tha answer

  81. Maarten Olde

    Maarten OldeIl y a 3 jours

    He kinda look like Ross geller

  82. Zakaryia Khan

    Zakaryia KhanIl y a 3 jours

    Friend did you take. Steroids

  83. Daniel Williams

    Daniel WilliamsIl y a 3 jours

    So Jeff, i have been watching your videos for direction and i really dig all the good information found here. I do have a couple things to say/ask if you have time to take a look at them. 1) In my opinion, it's time to get some new Muscle Markers. It often looks like you struggle to get a solid line on the first go round and sometimes the lines are just faint. Those dry erase markers just dont do you justice. 2) I'd love to see\hear more about compensatory strength versus true strength and maybe some videos that can point out to us the different signs of compensation for the different excersices being performed and how to correct them. Maybe a video series highlighting this for each muscle group, i.e. legs, arms, back, chest, shoulders. I'd love to utilize that info to help create a solid foundation before just trying to go heavier and setting myself up for plateaus or worse, injury. If you've covered all this already, i apologize, im not familiar with your entire body of work yet. Thanks Jeff!

  84. agustin morales

    agustin moralesIl y a 3 jours

    Jeff when are you going to release an APP for the workouts? I go to the gym and it's really inconvenient to follow the workouts on my phone thru a browser

  85. Joe Arran

    Joe ArranIl y a 3 jours

    Can you do one of these for only dumbbells? I ain’t got a gym membership...

  86. Matt S

    Matt SIl y a 3 jours

    Can you cover the best way to build bigger calves with bowed legs? if its possible.

  87. Lebohang Ramollo

    Lebohang RamolloIl y a 3 jours

    How to you get that deep into your hand without pinching the skin just below your fingers? I usually wedge the bar on the skin right after the ends of the fingers.

  88. Lebohang Ramollo

    Lebohang RamolloIl y a jour

    @Steve French 😂

  89. Steve French

    Steve FrenchIl y a jour


  90. JCHWATTO33

    JCHWATTO33Il y a 3 jours

    0.5x playback speed😂 sounds drunk

  91. Ronil Panchal

    Ronil PanchalIl y a 3 jours

    Hey sir, which video is there to get biceps in same shape as you.. Started gym after 2 years break

  92. Steve French

    Steve FrenchIl y a jour


  93. Ronil Panchal

    Ronil PanchalIl y a 3 jours

    It's helpful and surely master tips

  94. TheGuyThatmakeThingsUp

    TheGuyThatmakeThingsUpIl y a 3 jours

    Everyone and I mean everyone watching this vid Watch Jeff do the exercise Do the exercise ourselves Fail to do the exercise after 7 or 1 day of doing it Rewatch this again and try to see where we went wrong

  95. Russlan Belov

    Russlan BelovIl y a 3 jours

    Джефф, ты красавец, тренируюсь по твоей методике,всё работает на все 100% ..... Удачи и процветания тебе и здоровья естественно тоже!!! Respekt!!! ;)

  96. RedesCat

    RedesCatIl y a 3 jours

    I'm currently doing the max size program and damn it's intense, the leg workouts are killer I can hardly walk 😂

  97. Will Millar

    Will MillarIl y a 3 jours

    How about a 'buns of steel' video, Jeff? For those of us who want to tone their buttocks ...

  98. Will Millar

    Will MillarIl y a jour


  99. yeah ok

    yeah okIl y a jour

    Go to the rainbow network homie

  100. MistaMacCapone

    MistaMacCaponeIl y a 3 jours

    Excellent video. You are a master teacher!

  101. Mohammed Imam

    Mohammed ImamIl y a 3 jours

    As always “AWESOME “ Tips 💪🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

  102. Abdelrahman Mostafa

    Abdelrahman MostafaIl y a 3 jours

    can the same effect happen using wrist support straps?