ATHLEAN-X™

If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan.The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest.For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format.Let’s break down what the workouts look like in this perfect workout to lose weight plan.First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference.The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so.The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term.Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout.Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour.Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes - as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts.For a complete step by step plan, be sure to head to http://athleanx.com via the link below and get the ATHLEAN-X Training System. Each one of these plans comes with a meal plan to further assist you in losing weight the right way. You must have a good nutrition plan if you want to not just lose weight but keep it off

When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why these 6 exercises should be included in your biceps training.First up, we have the Barbell Cheat Curl, which I have said in the past, is great for growing big biceps. We know that our biceps are stronger eccentrically than they are concentrically which means we utilize more weight than the standard Barbell Curl. So to take advantage of this, we cheat the barbell up and slowly lower the bar back down. It is worth noting, however, that I’m not just heaving the bar up; I’m still in control of the weight on its way up. Imagine a vertical line behind your body - when you bring the bar up, you do not want your body moving past that imaginary line.Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well. To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves.I can’t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps.To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further.As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn’t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn

If you want to build a bigger chest and you don’t have a lot of time, this is the right chest workout for you. In this video, I’m going to show you six exercises for your chest that you can use as a stand alone chest workout that will take just about ten minutes to complete. You will be working hard. We are going to trade in workout length and junk volume for intensity and effort.To start, you will ideally have access to a dual cable machine. If you do not and are doing this chest workout at home, you can easily substitute these out for resistance bands. The key is that the cables or bands provide an element of resisted adduction which is not found when simply using dumbbells and a bench. You want to choose a weight that you will reach failure in at the 8-10 rep mark. With only transition rest, stand up and adjust the cables up (or the bands) so that you can perform the next chest exercise in this workout; cable crossovers. Here you want to choose a 10-12 rep max and work each arm to failure. Don’t worry if you find that due to the fatigue you are only able to get out 8 or 9 reps. The key is that the drop sets are set up in such a way that it is meant to accommodate your fatigue and allow you to do some work where you wouldn’t previously be able to do any.Finally, the third exercise in this first circuit is the pushup. When doing these, you want to once again rep out until failure. The idea here is to not just push your body away from the ground but to think of it as squeezing yourself off the ground. This will engage more of the chest and work on recruiting more chest fibers as you incorporate an element of resisted adduction.This whole first drop set should take you somewhere around two and a half minutes to complete.Next, move immediately over to the second chest workout circuit.This one starts with a pair of dumbbells and the floor press exercise. Again, the weight used here should be something that challenges you and causes you to reach failure in the 8-10 rep range. Go to failure on this exercise and then pick up one of the dumbbells for the second adduction focused exercise of the workout; the Cavaliere Crossover.Perform 12 reps on each arm and then head over to the dip station for the final exercise in the workout. If you don’t have access to a dip station you can easily perform this at home in the corner of a kitchen counter. Do your dips until you reach failure and your second circuit is done. Once again, this entire circuit should take you about two and a half minutes with the entire workout clocking in around 5 minutes to this point.From here, head back to the original circuit and perform it for a second round. Do the same for the second circuit as well. If you have to adjust the weights down slightly to accommodate the mounting fatigue you may do so. Keep in mind, the most important thing you can do is keep the effort level high and take your sets to failure.At the end, you should be done in about 10-12 minutes tops. You do have the option to to through this one more round for a total of 18 high effort sets and a workout time that will barely surpass 15 minutes. The key to the effectiveness of this chest workout is that it is condensing the amount of work being done by the muscles into a shorter period of time. This type of workload can have a stimulatory effect on the muscle and lead to muscle hypertrophy through multiple mechanisms, one of which being a metabolic training benefit.Try this out and let me know how you like it. If you want me to make more in this series just let me know and I’ll create videos and workouts for each of the main muscle groups as well as a total body fastest workout option as well. You can find all of these videos on this channel. Be sure

If your muscle gains seemed to have slowed down lately or maybe even stopped completely, then you are going to want to watch this video to see what you can do to reverse the course. Building muscle is not a linear process. There will be bumps along the way. That said, you should be able to see consistent progress in different areas as long as you aren’t making any of the big muscle gain mistakes I’m going to showcase for you here.Let’s start with strength. We all know that strength training and progressive overload is one of the most important ways to build muscle. That said, it is a lot easier to add weight to the bar when you are first starting out and your neuromuscular system is rapidly adjusting to the stress than it is when you are a gym veteran and have exhausted all your newbie gains. That doesn’t mean that you shouldn’t keep trying to responsibly add weight when you can. You just may have to settle for the two and a half pound plates instead of the bigger plates to keep the gains coming, even if a little slow.Speaking of strength, you want to make sure that it alone has not become the sole obsession of your training. There are a lot more ways to build muscle than simply focusing on progressive overload in the form of added weight. Remember, you can overload a muscle by increasing the amount of tension applied to it, even if with lighter weight for longer periods of time. Interference is an uninformed excuse for those thinking strength is the only way. Athletes need to include different types of training stresses to their workouts, and as long as they have a correlation and aren’t completely different physical pursuits you will see faster results from doing so.When it comes to nutrition, it is not uncommon for people to see a stall in their gains simply because they haven’t adjusted their nutrition to meet the demands of the muscle they added to their bodies earlier in their training pursuit. Remember, more muscle will require more nutrients to sustain it. The Rock and Jeff Cavaliere are not going to require the same amount of food and calories in a day. The old version of you and the newly muscled version of you won’t either. Make the adjustment if you want to see continued gains.Next, never underestimate the value of sleep when it comes to building muscle. Perhaps more significantly than any other factor, it is here that your body recovers and repairs itself to allow muscle hypertrophy to occur. The gym is where you stimulate the process, sleeping is where you experience the benefits of it. Sleep habits can often times be interrupted due to stress or physical ailment and lead to the most sudden of all stoppages in your gains. Be alert to these and make the adjustments needed to restart the muscle gains that seemed to have stopped.Be sure that you have the right expectations for how much muscle you should be gaining from year to year. Again, the earlier you are in your training history the more muscle you should be building. With each new year of experience gained you will see a drop in the rate at which you add new lean mass. If you are educated on this then you won’t be deeming slow progress for no progress and the confusion will end.The next one requires that you honestly look yourself in the mirror and answer the following question: Are you training hard enough? If not, then you either have fallen victim to the volume is king misconception that is all too rampant these days or you simply don’t like to train with enough effort. Start. If you do, you will not only see faster gains but you will be able to save your joints from the accumulated stress that junk volume places on them, which is completely avoidable.Finally, never overlook the value of mind muscle connected training. As mentioned earlier, fo

If you want to get shredded obliques, then you will want to start incorporating at least some of these 10 best exercises for obliques. Find out in this video, how to apply the science of ab and core training to your oblique muscles and start targeting them like never before. You may find that you will be doing a lot fewer repetitions in your workouts, but that your results will be much more significant.It starts with understanding a bit about the anatomy of the obliques. You have both internal and external obliques that work in concert to produce rotation, and more importantly, control rotation (and in some cases prevent it all together). They also can produce side bending and flexion of the trunk depending on the movement being used to elicit their contraction.The key is, that in order to get the most out of your oblique exercises and learn how to get them more shredded, you will want to pay attention to how you are doing every rep you do. Let me show you what I mean as I take you through my favorite choices.First up is the standard side crunch. This actually is still one of the simplest and best ways to train your obliques but you have to perform them as I’m showing you here. You can’t abbreviate the range of motion and in doing so, limit the activation of the muscle. Instead, rotate your body back towards the floor to get a greater stretch on the obliques and a better contraction as a result on every rep.The side bridge is going to train your obliques as a dynamic stabilizer. The key is to fire the bottom side to allow you to obtain a sturdy pillar-like stability to your torso from your head to your toes. Dip down a bit to challenge the muscles on every rep and then re-establish this stable position by firing up the internal and external obliques.Continue to escalate the quality of the contraction by now moving up to an elbow to knee crunch. Here you are getting the added benefit of the knee drive which will help to posteriorly rotate the pelvis and intensify the contraction of the obliques on every rep. Remember to not go too fast and instead go slow enough to be sure the muscles you are trying to train are doing the work.The kneeling cable press out is an amazing way to offset the load to one side and really challenge the anti-rotation function of the torso and obliques. You can do this either in the kneeling position or more athletically, on your feet. Either way, it’s a great way to challenge your obliques in a more functional way as you progress.The seated broomstick twist is an old school ab exercise that is often done incorrectly. Too many times it’s done for high repetitions and with no are as to the amount of rotation being forced by the lumbar spine. It shouldn’t be this way. Instead, perform them as I’m showing you here and you will be amazed at how much more you feel them.The exercises continue and get more difficult. From the hanging corkscrew twists to the banded cauldrons, each one is geared at limiting the focus of the contraction to the often overshadowed internal and external obliques. When you increase the strength of these muscles they tend to pay big dividends as you take their new strength back to the bigger lifts in your overall workout plan.For a complete step by step workout plan for your core and a meal plan that will help you get shredded obliques at the same time, be sure to check out the new Core4 Abs program available at athleanx.com at the link below. Start training your core in a whole new way and be prepared for a whole new set of results from your workouts.For more oblique workouts and exercises for a ripped midsection, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a

If you want to flatten your lower belly you actually have to do more than just diet. In this video, I’m going to show you how even if you create a caloric deficit you still might have a protruding lower abdomen because the muscles in this area, particularly the transverse abdominis, are not as toned and developed as they should be.This is something that can be addressed however with something as simple as one move that can be done first thing in the morning for less than a minute. The exercise is called the stomach vacuum. This is an abdominal exercise you may associate with old time bodybuilders, but there is more value to it than preparing you to step on a stage you likely never had any desire to in the first place.The role of the transverse abdominis muscle is to act like your own internal weight belt. When contracted, it will shorten and in doing so, cinch down on the lower abdomen and tighten up your waist. The key to getting this right however is not simply to suck in your belly. That is not going to contract this muscle as it needs to be.Remember, the orientation of a muscle’s fibers will always tell you the preferred function of the muscle. Here, the fibers run east to west around your waist. When toned, this muscle will sit naturally tighter (ie. shorter) than it will when untrained and de-conditioned. Just like the upper back muscles will often lead to forward rounded shoulders and a slumped posture when they are not trained or strengthened, the same thing happens here.That said, the fix is quick and easy and will not take much added effort on your part. The only thing you may have to do is practice the movement just a little bit to get a better feel of how to contract the muscle. So here is how you want to do it. First, it may be easiest to practice this by leaning onto something like the edge of a bed or table since engaging the transverse abdominis is going to be more immediate from this position than it will be in standing.Lean forward onto your elbows and take a big deep breath in. From here, slowly expel all of the air out of your lungs, I mean every last bit that you can consciously get rid of. At that moment, instead of breathing in, try to pull your belly button back to touch your spine. If you did this right, you will find that it is fairly easy to do this because of the vacuum or negative pressure you have created up to this point in your abdomen. Pull the belly button back and keep the contraction held for as long as you can. In the beginning, you are going to find that you will not want to take a breath in during the process since you will likely lose the ability to keep the contraction. As you get better at it however, you will not only be able to hold your breath for longer but you will be able to take small breaths in without sacrificing the quality of the contraction. Work up to three 20 second holds but start with 4-5 repetitions of shorter duration holds. The key is not holding for many many repetitions but rather the consistency of doing this every day that will have the biggest benefits for you to achieving a smaller flatter abdomen.Of course, if you want to get rid of the body fat overlying this area then you are going to need a good meal plan to follow as well. We have them included in all of our programs at athleanx.com at the link below but the best option for you is our brand new Core4 Abs program that will train every muscle in your core as it was supposed to be. Get a flatter, tighter midsection and a meal plan to support your fat loss day by day.For more videos on how to flatten your lower belly and get rid of love handles, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

The pull-up is one of the most commonly performed, and misperformed, exercises in the gym. In this video, I’m going to show you how to never do them incorrectly again and give you the fixes for the 10 most common pullup mistakes. Whether you can do 10 pull-ups or more now or struggle to do one, you’ll find this incredibly helpful and I guarantee you will be doing more reps by the time the video is over.The first thing you need to be aware of is how you are gripping the bar. If you grip too narrow you will shift the focus of the movement from the stronger back muscles to the weaker muscles of the forearms. You want to make sure you are just outside of shoulder width with the hand placement for optimal performance on this exercise.That said, the brachioradialis and brachialis are muscles that are going to be contributing to the pullup and your ability to do the most reps possible so you are going to need to train them. You just don’t want them being the main drivers of the exercise. To supplement your back muscles in the exercise, be sure to include some cross body hammer curls as shown to increase the strength of the forearms and your overall strength on the pullup.Regarding the grip placement, it isn’t enough to just get the hand spacing down. You also want to be sure that you direct your pressure in the right way. Most people simply pull straight down on the bar or worse, they pull outwards because they’ve been told this will increase the activation of the lats. Both of these aren’t optimal. The best thing you can do is squeeze your hands inward towards each other and down at the same time. This will engage much more upper body muscle activation that will make your body feel as if it is floating up above the bar on every rep, instantly.Much of this has to do with plugging kinetic looseness (or energy leaks as I call them). You can take this even a step further by contracting other areas of your body that often get ignored during the exercise like your legs, ankles and core. Instead of dangling from the bar and letting your knees hang loosely, tighten you quads, point your feet down and really contract your core muscles and you will see an instant improvement in your ability to lift your body up over the bar.Now you don’t want to take these measures and then let it all loosen up when you get to the bottom of the rep. Most importantly, you do not want to get lax during the hanging portion of the pullup. This will place too much strain on the shoulders and is called unpacking. Instead, even though you want to get fully straightened at the elbows you want to keep your shoulder blades pulled down and back to create shoulder stability. This will allow for a lifetime of injury free pullups and more growth from the exercise.There are other biomechanical flaws that you will want to avoid with your pullups that I cover here but I also want to point out a couple of the programming issues that are often done incorrectly as well. For instance, you don’t want to always save your pullups for the end of your workout. Too often, because they are a bodyweight exercise, we save them for after we have already done our rows, deadlifts or pulldowns. You will never get the most out of the exercise when done in a fatigued state like this. Try moving them to the front of your workout and you will be surprised at how quickly you see gains just by making the switch.Finally, the exercise like any other, will respond to intensification techniques like drop sets and changes in the weight used during it. Use a band to accommodate your fatigue and get more total reps done in a workout - either as a drop set or as a simple lightening of the load as you would with any other traditional back exercise in your workout.If you’re looking

If you have forgotten about these old school ab exercises, then it’s time for a refresher. I’m going to cover 5 abdominal exercises that will be a blast from the past but are still capable of delivering serious six packs to anyone that does them. Each one will be broken down into the component reasons for why you need to put these back in your ab workouts starting today.First up is the dragon thrust. This ab exercise is a variation of the classic Bruce Lee move called the Dragon Flag. The idea is that you are trying to keep your torso rigid as you extend it out at length. The key differentiator between this and say a plank (another exercise that works on keeping the body rigid) is that this one requires the glutes and posterior chain muscles to fire instead of the anterior chain muscles to make it work. We often get too much work in our anterior chain anyway and not enough on the backside, making this a tremendous core stability move you need to start doing again.The second exercise is called the ab scissors. This was a favorite lower ab exercise done by the bodybuilders of yore. The key here is to position your body in the right way before doing the movement and then working on keeping it there for the duration of the exercise.Here you want to sit at the end of a bench and lean back until your pelvis is in a posterior tilt. This will engage the abdominal muscles. The legs should be held straight out in front of you with the knees straight. Simply lift one leg up to about 45 degrees from the floor and crunch your torso forward to reach a peak contraction at the top. Unlike traditional lower ab exercises that require you lift your legs while laying on the floor, this has much less chance of tilting you into anterior tilt and stressing the lower back while at the same time keeping the tension on the abs at the moment you want it the most. A traditional leg lift will get easiest at the top of the movement, not the ab scissor.Next is the broom stick twist. You’ve likely seen this out of every classic old school bodybuilder, but I’m not sure that they were doing it in the healthiest way for their backs. This should not be a movement you do for high reps and with great range of motion. Instead, you want to round the thoracic spine and posteriorly tilt the pelvis to limit rotation and keep it confined mostly to the thoracic spine. From here, a small 20 degree twist in each direction is enough to fully engage the obliques and get an incredible contraction. Be sure to lean back while doing this to increase the demands of the exercise.The single sided dumbbell carry is one of the most traditional exercises you can do for your core. That said, a carry with a dumbbell in each hand will negate the majority of the core benefits this exercise provides. The offset dumbbell demands that the muscles on the opposite side of the torso contract to keep your shoulders level with your pelvis while you walk. No matter how far you wind up walking with this, the key is to keep the pace natural and the body from tilting.Finally, some think the captain’s chair ab exercises are somehow easier versions of the exercises done from a hanging bar. This is true in only one sense and that is, on your grip. That said, if your goal is maximum abdominal development then you don’t want your grip to be the thing that takes you out of the game in your ab workout. Instead, let the chair bear the weight through your forearms and take your ab exercise arsenal to another level while you fry your abs with each move shown.The key to ab training is not just to make sure you’re getting the most out of every rep you do but to make sure you’re covering all of the key functions these versatile muscles are capable of. My new Core4 Abs program will do just

If you have been told that being able to touch your toes is a good barometer of your overall fitness and flexibility, then you need to watch this video. Here I’m going to show you why you not only want to stop trying to touch your toes and instead do the move I show you as an alternative. All you have to do is look at the implications this position has for hiding postural flows and imbalances and you will see quickly why it’s something you will not want to keep doing to help you feel more flexible.It starts by letting you test yourself. Can you actually touch your toes? Many people will be able to, but many more will not. Even if you cannot, I can make it much easier for you if I tell you to be sure you roll your butt underneath you before you attempt to bend down. This will place a lot less of a stretch on the hamstrings making it easier for you to fold.The issue with this modification is that many people do this naturally anyway in order to cheat their way to their toes. This really isn’t giving them any valuable information regarding their own flexibility and the health of their posture. In fact, it’s doing them a disservice by convincing them that they are more flexible than they really are and therefore allowing them to shrug off doing anything about it.When you slump forward to touch your toes you are actually initiating much of the range of motion through the thoracic spine. You are flexing forward into severe kyphosis in order to achieve the hands to the toes position. This is only reinforcing a bad tendency for having slumped posture. It gets worse from there however. The low back is forced to round and the pelvis is thrown into a posterior tilt. This is the exact position that someone who is aged and has lost all semblance of good posture will adopt.Even more, the shoulders themselves slump forward and are lacking any kind of scapular stability. All of these issues combined are a recipe for disaster when it comes to proper posture and the insinuation that being able to get into this position of hands to toes is in some way a good thing is misleading to say the least. Instead of being obsessed with whether you can still touch your toes I’m asking you to try something else.Stand about 3 foot lengths away from the wall and reach forward with one leg until you can prop your toes up against the wall. Immediately, you should feel a stretch on the calf of that leg and likely already the hamstring. From here, reach your hands up against the wall slightly over shoulder height and place your palms flat against the wall. Simultaneously walk your hands up the wall while leaning your chest in. The goal should be to ultimately touch your chest against the wall without any care towards whether you are bending down or forward. You are simply supposed to reach your chest forward. If you cannot get there, don’t worry, this is normal. You will however want to work towards getting your chest closer over time. Hold this position for 30 seconds to a minute and don’t forget to repeat on the other leg to balance out both hamstrings.The benefit to this position rather than the slumped forward posture that bending over to touch your toes places you in is the fact that you can maintain thoracic extension while at the same time keeping your pelvis in an anterior tilt. This position of the pelvis is going to place a higher demand on the hamstrings, however in doing so, will reveal any tightnesses in them that you will want to address rather than hiding them by simply allowing your pelvis to roll back during the stretch.This is just one example where old school methods of measuring and working on your flexibility are not helping you. If you really want to get to the bottom of your postural flaws and figure out ways to impro

If you want to get bigger arms there are five things you absolutely have to do. In this video, I’m going to show you the best way to build bigger biceps and triceps, especially when you want to see rapid results. From the way you want to split up your workouts to the exact exercises that are going to deliver the fastest gains, you will not want to miss this.It starts by acknowledging that, despite what you may have been told, you are going to have to go back to adding an “arm day” to your routine. At the very least, if you are training with a full body split you are going to have to add some direct arm exercises like a barbell curl and triceps extension to your workout day. The reason is, though the compound lifts are essential to building a base of strength and size, the specific arm focus you achieve by doing dedicated big lifts for your arms is going to have additional size payoff.Whether you are following a total body split or a push pull legs split, find a way to add at least one big arm movement for each the biceps and triceps to the end of your training days. Alternatively and likely more effective, simply add a dedicated arm training day to the end of your training week. For instance, if you are doing a full body workout on Monday, Wednesday and Friday, add an arm workout for biceps and triceps to either Saturday or Sunday.Now on that arm day, there are a few things you want to keep in mind to make sure you’re getting the most from your workout.First thing is, you don’t want to be excessive with the number of exercises that you are performing to build bigger biceps and triceps. Remember, the elbow is a simple hinge joint that can be trained with just a few solid exercise choices. In fact, early on in my training I attributed almost all of my arm gains to just three exercises; the chin-up, barbell curl and lying triceps extension or skullcrusher.If you want to get elaborate, limit yourself to one exercise in each of the following categories: a stretch position loaded exercise, contracted position loaded exercise and a main compound movement. This would go for both the biceps and triceps. Some sample exercise selections are provided in the video that meet these criteria. Whichever arm exercises you do select, remember to always accentuate the eccentric or negative portion of the lift. That means, always work on slowing down the return portion of the repetition. Don’t simply drop the bar at the end of every rep. Fight to resist it’s return to the starting position and I promise you the gains you see from this will be very quick (especially if you haven’t been doing this up to now).If you are in need of something new, since it seems you’ve been training arms for awhile now and your gains have stalled, there is something you can try. The biceps waiter curl is something that will not only help you to add arm size by building your biceps but it will help you to take the forearms out of the movement to focus on building bigger biceps peaks. The lying EZ bar extension / JM Press combo is a powerful way to manipulate the fatigue that you experience during either version of the exercise to get the most out of both. Either way, whichever exercise choices you make, be sure to never overlook the value of stretching your biceps and triceps at the end of every workout. Just like all other muscles in your body, these can get tight and when they do, they impair the performance of them in the bigger lifts and hold back the size you can see in them from your workouts. Stretch them at night for best carryover and longevity over time.If you are looking for arm workouts that will build not just big arms but your entire body, be sure to head to athleanx.com at the link below and check out our Ultimate