Quick Guide: Achieve Bigger Arms Fast with Effective Workouts

Last updated Sep 18, 2023

Want Bigger Arms Quicker? Follow Jeff Cavaliere’s Proven Tips

Are you looking to build bigger arms faster? Learn from the pro, Jeff Cavaliere. Jeff, a former head physical therapist for the New York Mets, is now a YouTube fitness sensation. He shares expert advice on his ATHLEAN-X YouTube channel.

Building Bigger Arms: Jeff’s Key Strategies

In his recent discussion on building bigger arms, Jeff highlights the critical role of both the concentric and eccentric phases of exercise in maximizing muscle growth, with a special emphasis on the eccentric phase. Here’s a more detailed look into his techniques for getting bigger arms faster.

Optimizing Muscle Growth With Eccentric-focused Training

Using a basic curl as an example, Jeff explains how controlling the weight during the eccentric (lowering) phase is just as crucial to muscle growth as lifting it in the concentric phase. He points out that eccentric-focused training allows for heavier weight use and more muscle overload, leading to enhanced growth.

Jeff also introduces exercises that prioritize eccentric overload, such as the Adaptive Curl, which combines concentric and eccentric phases for better muscle stimulation. Additionally, he emphasizes the importance of maintaining strict form during training. He assures that you don’t need to sacrifice heavy weights for strict form, as shown in exercises like the Strict Curl and Incline Overhead Dumbbell Extension.

Targeting Specific Muscles for Optimal Results

Beyond biceps training, Jeff underscores the importance of working the brachialis muscle, located beneath the biceps. He recommends lifting heavier weights in the 5-8 rep range to stimulate muscle growth in the brachialis. He also suggests bodyweight exercises like pull-ups, which can be overloaded by using additional weight.

Jeff further highlights the brachioradialis muscle and recommends exercises targeting it. He demonstrates how pronation and elbow flexion activate the brachioradialis muscle. These can be effectively targeted using exercises like the Offset Dumbbell Curl and an Easy Curl Bar variation.

Role of Nutrition in Building Bigger Arms

Jeff also stresses the important role of nutrition, specifically protein intake, for muscle growth. He suggests consuming protein in the range of 0.7 to 1.2 grams per pound of body weight for those serious about muscle building. To help meet protein needs efficiently, he presents ATHLEAN-RX Pro 30g, a protein powder he himself developed.

Understanding the Muscles in Your Arms

The arm is made up of several muscles responsible for the movement of the shoulder, elbow, wrist, and hand. These major muscles in the arm include the Biceps Brachii, Triceps Brachii, Brachialis, Brachioradialis, Pronator Teres, and Supinator.

Benefits of Having Bigger Arms

Building bigger arms not only enhances your appearance, but it also improves functional strength, athletic performance, overall physique, metabolic rate, and bone density. It can also boost self-confidence and self-esteem. So, ready to start your journey to bigger arms? Follow Jeff’s strategies and see the results for yourself.