Do you want to get big arms much faster? Simply follow these tips and ride the wave of knowledge of Jeff Cavaliere.
He discussed strategies for building bigger arms in a recent video he uploaded. He emphasized the importance of including both the concentric and eccentric phases in every repetition to maximize muscle growth. He highlighted the significance of the eccentric phase in particular, as it offers opportunities for muscle development.
See a more detailed breakdown to understand how to get big arms much faster below.
How to Get Big Arms Much Faster
Jeff used the example of a basic curl to illustrate the concept. While lifting the weight is crucial, controlling its descent in the eccentric phase is equally important for muscle growth. He emphasized that eccentric-focused training allows for the use of heavier weights while creating additional overload for muscle growth.
Furthermore, he introduced exercises that prioritize eccentric overload, such as the Adaptive Curl, which combines concentric and eccentric phases for enhanced muscle stimulation.
Jeff also discussed the importance of strict form in training and how it doesn’t necessarily mean sacrificing heavy weights. He showcased exercises like the Strict Curl and Incline Overhead Dumbbell Extension as examples of strict form exercises that can still involve heavy loads.
>In addition to bicep training, Jeff emphasized the significance of targeting the brachialis muscle, which lies underneath the biceps.
He encouraged lifting heavier weights in the 5-8 rep range to stimulate muscle growth in the brachialis. He also suggested using bodyweight exercises like pull-ups, emphasizing that these exercises could be overloaded by using additional weight.
Jeff highlighted the brachioradialis muscle and recommended exercises that target it. He explained that pronation and elbow flexion play a role in activating the brachioradialis. He demonstrated exercises like the Offset Dumbbell Curl and an Easy Curl Bar variation to target this muscle effectively.
Jeff stressed the importance of nutrition, specifically protein intake, in supporting muscle growth. He recommended consuming protein in the range of 0.7 to 1.2 grams per pound of body weight for individuals focused on muscle building. Jeff also introduced ATHLEAN-RX Pro 30g, a protein powder he created to help individuals meet their protein needs efficiently.
In conclusion, Jeff provided a comprehensive overview of strategies for building bigger arms, encompassing exercise techniques, form, and nutrition. He emphasized the importance of eccentric-focused training, strict form, targeting specific muscles, and protein intake in achieving optimal results.
If you want to get the information from Cavaliere himself, simply click on the video below.
The arm contains several muscles, which are responsible for the movement of the shoulder, elbow, wrist, and hand. Here are some of the major muscles in the arm:
- Biceps Brachii: This muscle is located in the front of the upper arm and is responsible for flexing the elbow and rotating the forearm.
- Triceps Brachii: This muscle is located in the back of the upper arm and is responsible for extending the elbow.
- Brachialis: This muscle is located deep to the biceps brachii and is responsible for flexing the elbow.
- Brachioradialis: This muscle is located in the forearm and is responsible for flexing the forearm at the elbow.
- Pronator Teres: This muscle is located in the forearm and is responsible for pronating the forearm (turning the palm downwards).
- Supinator: This muscle is located in the forearm and is responsible for supinating the forearm (turning the palm upwards).
There are many other muscles in the arm, but these are some of the major ones that are responsible for arm movement.
There are many benefits to having strong and bigger arms, including:
- Increased functional strength: Strong arms are essential for many daily activities, such as carrying groceries, lifting heavy objects, and performing household tasks. Having strong arms can make these activities easier and reduce the risk of injury.
- Improved athletic performance: Many sports require strong arms, including weightlifting, boxing, and baseball. Having bigger and stronger arms can improve performance in these activities and give athletes a competitive edge.
- Improved overall physique: Strong and well-defined arms can improve overall physical appearance and body symmetry.
- Increased metabolic rate: Building muscle mass, including in the arms, can increase the body’s metabolic rate, helping to burn more calories and lose weight.
- Improved bone density: Resistance training, such as lifting weights to build arm strength, can help improve bone density and reduce the risk of osteoporosis.
- Increased confidence: Having strong and bigger arms can improve self-confidence and self-esteem, which can positively impact many areas of life, including personal relationships and career success.
Overall, having strong and bigger arms can provide many physical, psychological, and health benefits, and can improve overall quality of life.