Biceps Peaks - 5 Best Ways to Build Them! (BOULDERS)
Тәжірибелік нұсқаулар және стиль
Build big arms and a complete physique in 6 weeks here
athleanx.com/x/the-ultimate-ar...
If you want to build bigger biceps peaks that stand at attention you have to do a few things. First, you must stop listening to anyone that tells you that this is solely due to your genetics. This can’t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, I’m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice.
First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so.
Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head.
Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint.
Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm.
Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall.
For a complete program that puts the science back in strength and arm training, be sure to head to athleanx.com and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training.
For more biceps workouts and tips for getting bigger arms fast, be sure to subscribe to our channel here on youtube at / jdcav24
Пікірлер: 2 000
Jeff, no one in KZread comes close to you when it comes to providing no bullshit bodybuilding advice. just the truth and nothing but the truth.
@gster101or805
8 жыл бұрын
Preach
@VegetaJordan
8 жыл бұрын
True true
@Prime40K
8 жыл бұрын
Completely agree.
@sheldoncooper8199
8 жыл бұрын
+Joe actually the Buff Dudes videos are just as helpful.
@michaelmortensen3441
8 жыл бұрын
+Sheldon Cooper81 nope
Don't watch at bedtime make u want to get up and exercise mans a legend and not weird like a lot of KZread trainers
@kalidali7023
8 жыл бұрын
+George HD lol same
@Turk3yFilms
8 жыл бұрын
i know right?
@spaaaaace8952
6 жыл бұрын
Breathe. Punctuate.
@Kevin-tt5ym
6 жыл бұрын
Shinola haha yeah I was doing those same movements while laying in bed,lol!
@thiagoarmenta8934
5 жыл бұрын
Made that mistake, watched a different video and made me go the gym at 5am lol
According to scientific observations, Jeff is 80% biceps.
@pg3dvideos81
6 жыл бұрын
Not esactly is 82%
@alexalejandre5053
5 жыл бұрын
Lmao 😂
@hisoka524
5 жыл бұрын
@Robert Reid NOOOO BOOODDDYYY TALKKSSS ABOUTT JEFFFFF LIKE THATTTTTT!!!!!!!!!! NOOOOO BOODDYYYYYYY!!!!!!!!!
@markjensen5786
4 жыл бұрын
Robert Reid o
you're the only guy who uses a marker to show whats really happening and its so helpful lol
@officialWWM
6 жыл бұрын
Lord Manny that's because he's the only one who actually knows what's happening!
@cblanco69
6 жыл бұрын
Lord Manny he's the only natural guy
@eliasabourached9452
6 жыл бұрын
Lord Manny LOL I LIKED YOUT COMMENT😂
@HelloHello-ze6lv
5 жыл бұрын
Jeff used an expo whiteboard marker lol Instead why couldn’t he use a crayola marker? I hope the expo marker wasn’t too much trouble to wash off. 🤷🏻♀️
@stevendiaz2656
3 жыл бұрын
Courtesy of his 6% body fat
I used to just skip all the talking to get right to his workouts. Now I've learned to soak in every word he says - this dude REALLY knows his shit
@veljkobjelic
5 жыл бұрын
Did your body changed at all after 2 years?
@yumiplatano4916
5 жыл бұрын
herOees Yes, I showed my gains off on the bus and then everyone stood up and clapped.
@rudro5784
2 жыл бұрын
@@veljkobjelic dunno for him,but i have a vain popping up in forearm and bicep
Just watching this video gave me 25-inch biceps! People in the fitness industry HATE this guy!
@wifilost
8 жыл бұрын
lmfaooooo
@catandthehat4282
8 жыл бұрын
Lol he's drawing on his arm
@JakobStrand
8 жыл бұрын
+Karan Vishwanath Watching this video gave me 25" of something else thanks to Jeff´´s amazing arms...
@karanvishwanathrulz
8 жыл бұрын
( ͡° ͜ʖ ͡°)
@mpolo9568
8 жыл бұрын
Who hates him?
You know shits gonna get real when he gets the marker
JUST worked biceps yesterday without seeing this first... i totally missed out on a better workout
@micoololkucukmus6991
7 жыл бұрын
yes sir
@vivekrocks000
7 жыл бұрын
did exactly the same thing XD
@harambey
6 жыл бұрын
William Barnes wouldn't have made a difference overall
@Stringfreak
4 жыл бұрын
yeah man. you totally killed your gains. Jeff would be pissed.
@philipmohlin3887
4 жыл бұрын
there is Always Another chance
That tip with the wrists is gold. I've came across it a few years ago in an old school bodybuilding book and been doing every since! You definitely notice a difference.
@PlutoTheGod
6 жыл бұрын
Mario Tomic seriously, that is a huge old school tip that nobody really knows these days.
@BunnyBUNGALO
6 жыл бұрын
Just tried it today, I've been doing it wrong all my life lol
@theyunglos
6 жыл бұрын
also same
@luisdebayle2239
6 жыл бұрын
PlutoTheGod it hurts my wrist when I do it help
@luisdebayle2239
6 жыл бұрын
theyunglos hurts my wrist help
I think your arm is attached to your biceps
@gariesd
8 жыл бұрын
Lol
@raymondsmith2040
8 жыл бұрын
+buggy guy It does look like baseballs were put in his arms or something. His peaks are sick!
@TheCodkid4life
8 жыл бұрын
Fr that peak is no joke even w/o flexing
@pedroflores6861
7 жыл бұрын
j
@farazmasood699
4 жыл бұрын
😁😁😁
Jeff Cavaliere For President
@Onealmightypod
5 жыл бұрын
Now that would be a winning ticket gets my support for sure......Jeff?
@JVJ_2000
3 жыл бұрын
Make America Build Body Again. MABBA
@ErikPehrsson
3 жыл бұрын
Please??
wow I'm really impressed. lI learned things that no KZreadr, "expert" or book was able to teach me (and I searched a lot). congratz man, you know your job
@alacom205
6 жыл бұрын
Cool comment, but your profile picture scares me.
@fellowbiodegradablehomosap2871
6 жыл бұрын
This guy knows his stuff! He has just earned my subscription
@montecristo5917
6 жыл бұрын
Hey Jesse! whats up?
@fahimrahimi304
5 жыл бұрын
Someone finally said something ?
@KyleParkway3
5 жыл бұрын
Why?
Do a muscle marker for triceps I would love to c that
@mariovalle4159
8 жыл бұрын
Yes
@animeshmohan8794
8 жыл бұрын
he has a video on triceps with the muscle marker
@narayananramesh2320
8 жыл бұрын
Heck yeah, triceps video.
@MMD306
8 жыл бұрын
+Animesh Mohan what's the title of the video?
@Camperoftehintrowebz
8 жыл бұрын
+manuel macias hah.... I get it.
Jeff, the type of dude who laughs at all the other WACK youtubers while eating sweet potatoes at night.
@skair5425
8 жыл бұрын
ikr!!
@skair5425
8 жыл бұрын
ikr!!
@1MarkKeller
8 жыл бұрын
+Czar Damn, I forgot to buy myself a bag of sweet potatoes. Thanks for reminding me
@ricardoejohnson674
8 жыл бұрын
+Mark Keller so ul mcwu G FBMXZZ
@TraumaER
8 жыл бұрын
Or he could just laugh when looking at his video views and sub count 😑
HI JEFF.!! I've taken your advice and it has made a BIG difference in my workouts and I'm getting better at sixty four and I look forewould to working out MORE.!!! IN THE NEW YEAR AND BEYOND.!!! THANKS JEFF.!!!!
@SoulPredatorX
5 жыл бұрын
Anthony Duncan That's awesome. Good luck!
@kingucrimson5383
5 жыл бұрын
Get on some juice
@zygone2658
4 жыл бұрын
Nice
You are a fucking beast bro! I was trying to build my peak for months and it wasn't showing. 2 weeks after seeing this video my peak is really started forming, always using your channel for advice because you most definitely do not bullshit.
that little segment at the end was honestly really inspirational.
DAMN. I wish I had his knowledge. He got a video for everything, for every single body part and the details. I wish i had a teacher like him at school, it would be awesome.
@marcosperez7254
7 жыл бұрын
TheWade NH stop wishing fuking idiot
Brings out bonus maker...**jizzes pants**
@fatalexception1269
7 жыл бұрын
I would have died had he used a 4th.
@69ER509
7 жыл бұрын
Armani Lmao
@eLuZiveMaRiio
7 жыл бұрын
Armani 😂
@SMiller5488
7 жыл бұрын
Armani lmao
@ThePaull3d
7 жыл бұрын
holy shit thats funny
that moment when ur bodyfat percentage is soo low that ur skin just slides around when trying to write on it lol
there is NO bullshit coming out from this channel
He's the only guy on youtube who actually knows his shit scientifically
@thorgyn666
8 жыл бұрын
+fry futurama Well, I got to say that Buff dudes do a great job also with explaining the muscle groupes and stuff.
@xavierandre1896
6 жыл бұрын
check jeff nippard as well
@frandes2k
6 жыл бұрын
Why have a guy in our country - Alpha Bodies Romania - which explains everything scientifically too. Most of his videos are in romanian but he also has some videos in english
@phonearena07
6 жыл бұрын
Buff dudes athleanx and guru Mann fitness as well but not all guru Mann videos are in English he's excellent as well guys plz do have a look for some.awesome.advice
Jeff's secret: develop your body so well, it can serve as an anatomic reference for future generations of bodybuilders, coaches and doctors.
Jeff you have baseballs on your arms be careful
@the_wolfmaster6235
7 жыл бұрын
jesse vu more like melons
@footballfan3991
7 жыл бұрын
the_ WolfMaster more like Lisa Ann tits
@HuaweiY-xj4se
7 жыл бұрын
+Kebab Shawarma more like your teeth
@poohandler8646
6 жыл бұрын
Kebab Shawarma hahahaahahahahha
@Swami-Switches
6 жыл бұрын
More like softballs
These markers deserve an oscar. just briilliant
One of the best fitness channel with great advice on KZread
@rhysturner3500
7 жыл бұрын
Greg Porter mike chang is way better
Man... That outro gave me the chills. What a piece of work you are Jeff, an inspiration for all of us mortals.
In all my years of training, this was hands-down the best summarized insight into biceps training I’ve ever seen. Thanks Jeff!
this channel is blowing da fuck up, Respect!
Use the jeff's marker on glutes 😏
@plug481
8 жыл бұрын
lmfao
@diegotravieso8947
8 жыл бұрын
That should be funny lol
@uknownuser23
8 жыл бұрын
No homo ???
@Arshia787
8 жыл бұрын
+Eng Wei Zhe i'd love to see that ( ͡° ͜ʖ ͡°)
@thomasbillington1086
8 жыл бұрын
+uknownuser23 oi no homo here
You are a genius. Have using what I learn from you in the gym, and seeing tremendous gains. More people need to know about you.
@mehmetkaragozlu2072
3 жыл бұрын
Congratulations man!
Jeff is the best teacher that I have seen on you tube. He presents only the facts in a clear concise manner. He includes the roles of the muscles and identifies their origin , insertion, and action. After watching his videos I feel that I have solid apprehension and retention. Logic is wonderful
@johnathanyinger
7 жыл бұрын
Makes you rethink what you're typical workout consists of, and how bad they are.
Thank you for the wrist trick.
I'm at the gym right now. I just tried the changed to how I held my hands from curling them to holding them back. The difference is night and day from how much I feel the squeeze in my biceps.....I love these videos, they show me how wrong I do things or how to get the best of my energy.
Thanks Jeff. DEFINITELY the best all around training on KZread. Helps a ton to understand the mechanics, purpose and science in all your vids.
Probably one of the best videos! I love it when you explain exactly how and especially WHY things work. Because that way I do not just train anything because I trust you but I actually UNDERSTAND why I am doing this! This is really important to me and you seem to be the only one out there who explains it so good and actually cares about the people and wants them to understand and not to hurt themselves. Thank you!
Outro was the sickest thing I've ever seen.
@Devra380
6 жыл бұрын
King Barney but end part 🔥🔥🔥🔥🔥
@pronounceitpro1073
6 жыл бұрын
my biceps grew an inch just watching it
@gabrielortiz665
5 жыл бұрын
Yup...My respect level for this man just doubled
@tamalmeda
5 жыл бұрын
Sends chills, eh?
@rogerstrosnider6041
5 жыл бұрын
Muchxxx
Some say Jeffs biceps are so huge he can lift the weight by the gravitational pull from his biceps alone.
@darkzero992
4 жыл бұрын
Lmao
@deurel
3 жыл бұрын
only 50 likes? extremely underrated
thanks Jeff! I had a great workout I was focusing to much on the short head
@twxvybeatz5796
7 жыл бұрын
Javier Chavez same
@bee.bnt11
6 жыл бұрын
Javier Chavez sameeee
@eugenemartiny6615
4 жыл бұрын
I was the opposite...
You blow me away every time. Thank you so much for all of your help. My brachialis is MUCH more pronounced on my right arm than my left. This nailed all of the long head info I needed for tonight’s workout. Thank you tons JEFF!!!!
The markers came out shit just got real
Jeff!!!! make a video for Quads!!!With the marker of course!!!
Jeff it's been a few years I've been watching your videos. I don't think anyone has ever taught me the nitty-gritty of human body and exercise the way you have. Thank you, from the bottom of our hearts! ❤️🇮🇳
Bonus marker action in this one. Jeff you are the fuckin man!
@cat4935
8 жыл бұрын
tru
@TheVinneeth
7 жыл бұрын
Cat
I will use this information tomorrow morning. 💪
@zafarharis
6 жыл бұрын
did you?
Very helpful god bless you!!!!
great advise. I switch to close grip and wide grip Barbell earlier this year after doing some research, but I hadn't thought of doing a drag curl. Jeff as always you have blown me away. Best exercise KZread channel hands down.
Excellent as always. I know this video is old but I've been power-streaming so many of Jeff's videos and they are all absolutely brilliant.
Those are beautiful biceps...damn!
Jeff super video as always! Thanks for inspiring us to be the best we can be with your consistently great training advice and detailed explanations. You have made a huge difference for me in my quality of life, (functionality, productivity, confidence) through viewing and applying your effective exercises and intelligent training methods. Love the new ending segment of your video (9:30 - 10:13). Truly inspiring!!!
The brachialis is very underrated. In my anatomy course there was a fairly muscular cadaver and I was impressed by how much of the arm is taken up by the brachialis. Seems like the bicep mostly sits on top and steals all the glory.
bro ...I've just started back at the gym I'm watching your videos for some guidance ...I think the way you explain things is perfect for me ...the details around the science helps me to focus on exactly what I NEED to ...keep up the good work Jeff!!
great vid well explain ur right its not just piking up weights but doing it right in the manner how the muscle is formed
First time I've seen this outro and it's so awesome!
I used all this info, especially the "drag curl" and was thoroughly pumped halfway through my bicep workout. I have NEVER felt pumped doing biceps ever since I started training as a teenager. I'm sore today, the next day. You know your stuff Jeff. I'm a follower big time, thank you for such amazing instruction!!!!
Anytime I have a question about weightlifting/fitness/exercise selection/form/etc..Jeff always has the answer. Dude is a beast with soooo much knowledge. Athlean-X is my go to everytime. Wish I had found it way earlier.
Now I get why my forearms feel like they are being worked, thank you!
@danielpitigala4413
7 жыл бұрын
It's probably cause of your forearms are weaker than your biceps
Thanks Jeff!
Words can't explain how thankful we are to you Jeff..
Great job Jeff your by far the most educated and helpful coach on the net. You live what you preach.
7:38 BROSCIENCE!! *SHOTGUN SOUNDS*
great info as always. thumbs up!
great video! I love how you really get into the thing and not just show exercises. thank you for all that! 💪
I've been hitting the gym for a little over 10 years, and all bullshit aside, these are some of the best instructional/informational vids I've seen. Helluva job, Jeff!
Legends say jeff does sleep with his markers in his bed..
@Naveen-ei9hn
5 жыл бұрын
Muhammed Tekin your comment is underrated...
@Naveen-ei9hn
5 жыл бұрын
LMAO anyway
traps and lats finishers please
do enjoy the fact that he not only explains what workouts are used to work out a certain muscle, but as well as the anatomy behind it.
After 11 years of going to the gym this wrist trick was a real breakthrough. Can't believe I didn't know about this. Another reason to pay close attention to Jeffs videos!
Damn i can relate to that outro being skinny as hell wearing t shirts u arms just look so bad.. I was skinny all my life my friends family even my gf every one said that countless times in my face. But times have changed its been almost a year im wroking out i can finally fill those short sleeves to get that stand out attention. Thank you Jeff you not only inspired me but also the quality knowledge u have helps a ton. Thank you from the bottom of my heart
your biceps scare me.
@intensifyitgamingcomedy2793
5 жыл бұрын
lol good
@Pierceten
5 жыл бұрын
Rumor has it his balls are the same size
Definitely one if not the most helpful channel on KZread
You have the best training advice I've ever come across on KZread, thank you for passing on your knowledge.
I wish Jeff was here 20 years ago when I started workin out. he would have avoiding me huge waste of time and some injuries. thanks for the great job you do everyday. I always recommend you to my gym buddies
@Theman-mk6xt
8 жыл бұрын
He would save you and the whole world brother
Proved again "The best fitness channel" on Social media
Jeff you are 1 of 4 KZread workout channels I watch and yours truly has the best info. Thanks for everything you do. Rock on! Time to work them biceps
Every technic that I seen you do gets me sore as hell in half the time. I love having more time.Thanks Jeff!
I'm new! Nice vids . U earned a sub!!!
I love how this guy is one of the only Fitness youtubers that knows what he's talking about.
The best video i have ever seen on arms training! This dude is reshaping me!
Love the explanation and the demos. Your exercises (on other videos) actually helped relieve me of back pain the doctors said would never go. Thank you 👍
My favorite outro.
@altuber99_athlete
8 жыл бұрын
Mine too.The song. the transition from piano to rock. The transformation. The video itself!
Jeff just finished Ultimate Arms, would you please create Ultimate Shoulders
Really appreciate the detailed breakdown and explanation of the muscles and exercises that relate the each one, awesome job!
New to the channel but starting to understand my muscles more when I watch you. Awesome stay fit! 💪
Do you know how awesome you are? I bet you do.
the best trainer on KZread.
I want to say thank you so much. I actually followed your instructions, and I do see a big difference in my biceps. You’re the best.
I love the explanations, you really know your stuff. Implementing these curls today, keep the content coming!
We're all gonna make it brahs!
can you do a video about how to fix uneven shoulders? pls...
Dude, these videos are like straight from the heaven! I'm starting my physiotherapist lessons next year and I have been looking for a youtuber like you, no bullshit and straight answers! amazing! keep up the great work!
Keep up the videos man! I love the fact you show and explain why the lift works the muscle and the anatomy with the marker and physiology aspect of it! I always look up up for new lifts or how to better a body part!
Can you make a video on working out the neck?
I think narrow overgrip pullups helped my peak when I was younger with no access to a gym.
I've watched each and every video of yours Jeff. The amount of time you've invested on body sculpting should be painstaking.I wish you reach higher heights. Science is prevailing everywhere in your videos which makes the task easier. Kudos to you!
36 and finally getting what I wanted in my teens. These vids are great. Thanks!
damn those biceps almost look unreal
You are the best of all the so called experts in body building. I spent 30 yrs of my life working as a trainer, manager and supervisor beginning with Vic Tannys to Jack La Lannes and Imperial Spa. All of your knowledge is valid . We speak the same language….
@POLITICALYCORRECTify
8 жыл бұрын
+George Margo If he was the best he wouldnt have got the heads wrong.. The inside head is the long head that causes Shoulder flexion as well as elbow flexion... The Outer heads origin is on the humerus, making the angle of the body (ie incline) irrelevant to the outer head, only the inner head.
@noorkashif9107
8 жыл бұрын
+POLITICALYCORRECTify you know more than him I guess it's not like he has a degree or anything
@POLITICALYCORRECTify
8 жыл бұрын
Noor Kashif Oh please, ive got degrees, but they dont mean shit compared to real life experience combined with complete knowledge of anatomy...
@LOLLYPOPPE
8 жыл бұрын
+POLITICALYCORRECTify Shut the fuck up please, inside is short outside is long just like he said
@POLITICALYCORRECTify
8 жыл бұрын
+LOLLYPOPPE in American books it is,, not where i studied.. Funny as the inner head is always longer anyway.. You got tourettes or just an anger problem?? 😀
Great workouts Jeff, thanks for getting me off the couch and getting in shape again!
Thank you! Best explanation I have ever seen. I finally get it now. Makes so much sense. Great video!!