What's up guys?
Jeff Cavaliere, ATHLEANX.COM.
Today it's all about the Arms.
ULTIMATE ARMS now available at ATHLEANX.COM.
And to celebrate that guys, we're going to dig right into it today and show you some
of the behind the scenes of the training involved in the ULTIMATE ARMS Program.
Guys, I said, we put the Science back in Strength in everything we do here at ATHLEANX.
The ULTIMATE ARMS Program is no exception.
Literally taking me from the skinny little kid that I grew up with that actually had
no arms at all, or at least no development in my arms to now maybe them being my best
feature.
I'm going to show you guys exactly how to do that.
But today, one of the techniques that we use is combining concentric and eccentric failure.
But doing it in a way that we're able to not just get ourselves to failure.
I always talk about the importance of going through failure.
And the great thing about Bicep training is that you're allowed to go through failure
a lot more comfortably than you might be able to on any other muscle group.
If you think about going through failure on a Squat or through failure on a Bench Press,
the repercussions of the bar coming down on top of you or on top of you,
are a lot more than let's say, going to failure on a Barbell Curl.
So take advantage of that opportunity to do much more intense work and you're going to
see the results, I promise you.
So we do something here where we stack them all together in a CXC format, so we have concentric,
eccentric and concentric again,
and the idea is to go to failure, your 10 to 12 rep max failure on a Barbell Curl.
Go through what we have as a circuit or a drop set within our eccentric, which is another
technique I'll show you,
then come back to the concentric again, same exercise, use half the weight and try to double
your reps.
So for me here, I've got a Barbell Curl, 10 to 12 rep max, this is the hard one, the heavy
one.
And we just go for it.
Again, I've got a couple left in me.
No repercussions here, It's going straight down if I can't make it.
And down.
Now we rest thirty seconds and we go right into our next leg of our set here, it's all
one set.
It's our eccentric drop set and we're going to do a Negative Chin Hang.
So what we do is we get up inside a Chinup Bar, and try to get ourselves up and away
from the Bar.
You don't come all the way up close because you'll miss an opportunity to get your Bicep
working.
Get yourself away from the Bar a little bit so that now the Bicep has to do more of the
work.
So come up here, 40 seconds on, 20 seconds off, ok, up top.
And we just try to slowly let ourselves come down.
I'm not performing an isometric, I'm trying to do a slow eccentric to the tune of 40 seconds
down.
This is one of the best techniques I used as I was trying to develop my arms.
So after 40, shake them out, don't get too comfortable, 20 seconds rest.
When you get back up on the Bar again, 30 on and 30 off.
So shake them out, again, I don't want to get back up here but it's doing the things
you don't want to do that leads to the results that you do want.
So I'm back up here again now.
Slowing down on the eccentric, fighting it.
Oh Shit!!
Now you get a little bit of extra rest, 30 seconds.
Then I finish off with my 20 on 40 off and then 10 seconds on to wrap that up.
It's definitely painful but again, these are the kind of things that you want to do if
you want to push yourself and force new Arm growth.
So then I come back after I turned all that and I switch up the weight to where I go about
half the weight here, I'm a little higher.
Now the idea here, is to get another set now trying to double the reps that I did or just
go to as many as I can with that less weight.
So we wrap it up.
And for me here that's 95.
Or at least the same number.
I would have been down actually closer to about 60 pounds or 55 pounds if I was doing
a true half.
But these are the ones I had closest to me.
Again the idea is, cut the weight in half through as many reps as you can.
But the key here is, you can definitely force new Arm growth, there's a lot of opportunities
to do so.
Now you just don't go run out and do 10 sets of this and think that your Arms are going
to grow overnight, sometimes doing more will give you less.
Doing Arm workout 2 to 3 times a week is the absolute biggest mistake you can make.
Take it from me, a guy that literally struggled my entire childhood trying to build better
Arms, that's not the right way to go.
I tried it, it did nothing.
Controlling your volume in the right way is how you get bigger Arms.
Doing everything I tell you to in the ULTIMATE ARM Program will definitely get you bigger
Arms.
Guys it's finally here, the ULTIMATE ARM Program available at ATHLEANX.COM.
If you found this video helpful make sure you leave your comments and thumbs up below.
Whatever else you want to see, tell me about it guys, I'll make sure I bring it to you
here on this channel in the days ahead.
I've got to get back to work.
See YA!