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  • An athlete can become instantly intimidating without having to say a word based on the

  • size of the arms sticking out of their uniform sleeve.

  • Today, I'm going to show you 2 of my best tips to get you bigger arms, athlete or not.

  • What's up, guys! Jeff Cavaliere, AthleanX.com.

  • I mentioned it in the open. One of the most intimidating signs that a guy can bring to

  • the table, whether you're an athlete or you're not, is a bigger set of arms hanging out of

  • those short sleeves. Right?

  • So now, today, I figured what I would do is put together 2 of my best tips for you to

  • help you to quickly add some size to your arms.

  • In order to do that though, you have to obviously cover both parts here.

  • We got to cover the biceps. We got to cover the triceps. So what I wanted to give you

  • is sort of my best 1 tip if I had to give you 1 tip to help you to start doing that.

  • From a bicep standpoint, and we're talking about overall size, in order to get more size,

  • or more apparent size, you want to have that peak on top of the bicep.

  • Now, what is the peak? The peak is really coming from the long head of the bicep which

  • is again, the bicep 2 parts the short head, the long head...the long head which again,

  • I never do this, guys, I don't ever flex on here, but to illustrate what we're talking

  • about we have to.

  • Right so, up top here, the long head is the one that is going to be more on the outside

  • of the bicep here, and give that higher peak form. Same thing when viewed from the top.

  • Or, long head lateral side, short head down in here. So, if you want to train the long

  • head of the bicep to get more peak, then you're going to have to hit that during exercise.

  • How do we target that? We gotta get those arms into extension to start the exercise.

  • Because the long head attaches further up the shoulder than the short head does.

  • And by putting on more of a stretch, you're going to be able to do that. So, the longer

  • you can keep your arm behind your body, the more you're going to be able to target the

  • long head of the biceps.

  • So. What do we do, and how can we do that? Well, we want to make sure that we can do

  • this with an exercise we can actually lift some weight with.

  • So, yes, you can do Incline Dumbbell Curls.

  • But if there's a way you can add more weight, and therefore stress the biceps a little bit

  • more, more of a mass builder, then you want to put something on the bar and be able to

  • lift a little bit more.

  • So, what we do is we do basically like a bent over row curl. So, the keys to this are, again,

  • elbows behind the body.

  • So, you start off in a regular curl position, just like this, and you're going to kind of

  • drag it up the thighs. Fingers are hooked. Ok?

  • Bar is right in through the fingers here. I don't want to start curling too much or

  • feel like I'm rowing too much.

  • So, if I hook my fingers on the bar and I drag it up the thighs, you can see that the

  • first thing it's doing is positioning the elbows behind the body.

  • I'm not squeezing my mid back. I'm actually just trying to keep that completely quiet.

  • So, I'm coming into here, I want to get about level with my waist. Then I curl up and then

  • down. Ok?

  • Better used with a little bit of momentum so again a little heavier weight, a little

  • bit of momentum. So, I will demonstrate it now in real time.

  • Again, I'm curling up through here. Elbows will be behind the body, and then I'll try

  • to curl it up to the top to really work on the peaks. So, like this.

  • Drag it up. Curl it. Drag it up. Curl it.

  • Ok. In here, curl up. Again, it really works the top part, the peak of the biceps.

  • Alright, so we gotta move on to the other part of the arm, really, the meatier part

  • of the arms, the triceps.

  • Remember, two thirds of the size of the arm, give or take, and that's what we want to make

  • sure that we're not neglecting.

  • So, we hit the biceps, but for the triceps, again, you've got some preferential areas

  • that you can go after if you're looking for purely increasing the size as fast as you

  • can.

  • For us, it's going to be the long head of the tricep.

  • Again, if you look at the tricep from behind, and you were to flex, you're looking at the

  • inside, meatier portion here of the tricep.

  • Ok? So, you've got in this area here, that's what you want to focus on.

  • How do you do that? It's actually pretty easy. We want to make sure that in order to get

  • the long head, again, it's one that attaches higher up on the shoulder this time from behind,

  • so we want to make sure we can put that on stretch.

  • So, any exercise where you have an opportunity to load up the tricep with heavier weights

  • and do so on stretch, it's going to be a great opportunity for you to hit that area of the

  • muscle. So, what do we do?

  • We've got a Nosebreaker/Skullcrusher type variation that we want to tweek even more.

  • Now you guys know that when I talk about this exercise, one thing that we want to do is

  • make sure that you never go completely vertical with the press

  • Because if you're completely vertical here when you're laying down, you're taking all

  • the stress off of the tricep. At the point that you're straight up over your chest, there's

  • no tension on the tricep.

  • So you want to finish with the arm back at least a little bit on stretch. But for this

  • exercise, to really amp it up, you want to make sure that you get a little extra stretch

  • by adding a bit of a pullover to it.

  • So, how's that look? You get down here. Ok. Then again, this is the finished position

  • regardless of whether you're doing the skullcrusher, whatever you want to call it, nosebreaker,

  • because THIS, there's no tension on the tricep.

  • I could sit here for days if I had to. But back here, not so much. So now when I said

  • we get an extra stretch we're down here. Then, let the arms actually stretch back a little

  • bit so in here, we can get a little momentum again. K?

  • Up to this position, and then up and extend. Down, reach back a little bit, pull, stop

  • it, and then use your triceps the rest of the way. Down slow here, reach back, pull

  • forward, stop it, and come up.

  • It's a real good exercise for targeting that area of the tricep.

  • So, there you have it. That's 2 exercises, 2 big tips. If I had to give out 2 tips, and

  • I had to use 2 things to really try to bring up the speed that I was seeing results in

  • my arms, especially now with summer around the corner, that's what I would do.

  • Guys, if you want to learn how to train like an Athlete, if you want, and I don't care,

  • again like I said in the open, if you have to step on the field in competition, or if

  • you're just looking to be a better version of yourself as a non-athlete, you still got

  • to learn how to train like an athlete if you want to look like one.

  • And I can tell you, most athletes, from Vernon Davis to Blake Griffin, the size of their

  • arms, Kobe Bryant, Lebron James, those guys, instantly can intimidate just because of what

  • is hanging out of those uniform sleeves.

  • I'm gonna help you do the same.

  • Head over to AthleanX.com right now. Grab your 90-day Training Program. In the meantime,

  • make sure you leave a comment down below. Also leave your thumb's up if you like this

  • video.

  • And we'll be back here again in 7 days. I'll see you guys then.

An athlete can become instantly intimidating without having to say a word based on the

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大きい腕を取得する方法 - MUCH FASTER!(上腕三頭筋と上腕二頭筋) (How to Get Big Arms - MUCH FASTER!! (Triceps and Biceps))

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    Haojie Wu に公開 2021 年 01 月 14 日
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