How to Get Big Arms – MUCH FASTER!! (Triceps and Biceps)

How to Get Big Arms –

Most guys that workout want to know how to get big arms. The problem is that they wind up doing hours of the wrong types of biceps exercises, the wrong biceps workouts, and sometimes even neglect just how important the triceps are to adding size to the arms. Well, in this video, I’m going to show you that it is possible to get big arms much faster by including a couple of the right biceps exercises and triceps exercises into your arm workouts.

To begin with, in order to get the biceps to peak more you will want to work on the long head of the biceps since it is largely responsible for the biceps peak. The long head of the biceps can be stimulated more with biceps exercises that start with the arm in an extended position behind the body. You can do this with an incline biceps curl, but you won’t be able to lift as much weight as you can on the biceps exercise that I show you here.

Next you’ll want to work on specific triceps exercises when trying to get much bigger arms a lot faster. Since the triceps muscle accounts for roughly two thirds of the mass of the arm you’ll want to make sure you train them in every complete arm workout. The triceps exercise shown here will help you to get big arms much faster because it hits the long head of the triceps more – which makes up the bulk of the triceps muscle.

By putting the triceps on a bigger stretch, you’ll be able to handle more weight and get a stronger contraction – allowing you to get big arms much faster than with typical triceps workouts.

How to Get Big Arms – MUCH FASTER!! (Triceps and Biceps)

Once you start to see just how much you can lift on these arm exercises and the results you will start to see from doing them, you’ll realize just how fast you can build big arms. This is most likely due to the fact that each of these exercises add size to the arms. The biceps drag curl adds height to the arms while the triceps extension exercise adds width to the triceps.

For more great ways to get big arms make sure to check out the other arm workouts and biceps exercises and triceps exercises that we have here on our youtube channel at

When you’re ready to get not just big arms but six pack abs and a complete body like a pro athlete – be sure to head to and get the ATHLEAN-X Training System.

Thanks for watching!


Lalita Sheimar says:

Can u do a workout without equipment I dont have any

moises lopez says:

Hey jeff I’m a swimmer and I’ve been trying to gain weight for a while now but can’t seem to do so, I’m a junior in high school and currently weigh about 120, I’m 5’9.5 and 7% body fat. I have good lean muscle and have tracked my calories(protein fats carbs) but I just cant seem to eat enough to gain muscle. What can I do or what nutrient dense food would you recommend to make the gains I’m looking for.

Jayskiallthewayski says:

8,1 million views? That’s kinda cool, dude. Rock on.

Jamal Mirzada says:

If Jeff is natty, then he arguably has the best overall physique I have seen.

Safvan Haris says:

iam working in gym for 6 months but my biceps is not growing

Low Powered Training Round Matthews says:

Hes an excellent teacher, the way he teachs is no BS and doesn’t piss about


somebody get this guy a pack of sticky plasters for all those damn cuts!!!

Alex Frenchik says:

looks like a tumor

IIXIXI says:

jeff you rule!!!!!!!!!!

koudacyen says:

why is he out of breath?

TheAwesomeHummer says:


Simran Singh says:

are you on steroids

chaz sharp says:

my name’s jeff

Eliam Gonzalez says:

Do you have any video where you say how many sets in total per week should you be doing for each bicep and triceps for optimal gains?

darealest I know says:

How often should I train my arms to increase the size

kev2020 says:

That vein near his eye deserves its own channel!

cloro bleach says:


Jon .D says:

I usually have a female help my long head grow.

Safvan Haris says:

iam working in gym for 6 months but my biceps is not growing


Iam Having An Question ….
I Exercised Today Morning I Had Take 20 Push Up….
And In One Hand I Take 10 Kg Of Thumbles 30 Time In One Hand As Well As Other Hand….
After I Eat Lunch N Sleeped….
After I wake Up it’s 6:00pm Suddenly I Noted My Fingers R Paining Like Cutting The Fingers…..
I saw There’s A Cut Of Marks In Both My Two Hands Of Fingers….Can U Plzzzz Tell Wat Is This…….?!

Siggy Alden says:

I just can’t stand the veins popping out

Mohammed Maqdoom says:

OMG his arms are looking like hulk’s arms

mark morava says:

The main thing I like about watching Jeff’s videos is, there are SO MANY different workouts for each muscle group. I used to go in and do the same things, over and over. This guy brings diversity into the game. I love it. I have tried several of these workouts, and found out that they really do work. I did one of his tricep ones last night, and my tris were screaming. Thanks dude.

Corporate Mac says:

Pull-ups helped grow my biceps..

Randy Redman says:

Yo, can I have some of your bicep? Just kidding. I got ripped myself using musclex and I think this is what Athlean-X uses. Go to my channel for a special link to try it for f-r-e-e if you’re in the US.

Simran Singh says:

can I become like you naturally


Wont that over extension on the skull crushers cause impingement in the shoulders?

American by Practice says:

Often it feels like I have strings vibrating in my arms. What is that all about

Jeff Holmes says:

Great tips Jeff, two exercises I will try!

Jason Sanders says:

Can you please put supp brands out of business with your meal plans lol

Roast Guy says:

great physique sir…..

E rock says:

that tricep workout works but be careful…you can mess ur shoulders up

Srinivasarao Kommanapalli says:

He is good, his communications are amazing. We need more of these guys in this world.

Anestos 69 says:

hahaha omg relax m8

joshuamelton90 says:

Thanks Jeff

All Gaming says:

Why doesn’t he flex? Wouldn’t that make it easier to see the muscles in depth?

nk lloyd says:

still think I’d win in a fight

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