so in this video I'm going to be going over how to grow a bigger arms I personally am not one who has had the best arm genetics nor do I still have like the biggest arms in comparison to something like my chest or my back but given that I have not been born with the best arm genetics I have kind of learned the ways to optimally train them in a way that kind of get the most bang for your buck so when it comes down to it the first thing that everyone should check with themselves
is understanding like what type of insertions you have in your arm because at the end of the day you need to know what weak points you need to work on everybody's bicep and tricep genetics are different once you understand and that you're able to work on different parts of it Amplified if that makes sense so for me I have a long bicep insertion when I say insertion insertion that's where your muscle inserts into the tendon right my elbow for me I have a long one my friend Hattie you'll see there's a really big gap from
his elbow to where his muscle belly starts therefore he has a bigger Peak the shorter insertion you have in your bicep the more of a peak you're going to have like Arnold had really good Peaks cuz he had a shorter bicep head I have a very long insertion meaning my bicep inserts very very close to my elbow bow so therefore I don't get as much of a peak but when I'm like unflexed or when I flex like without really suating I still have a pretty full muscle belly there's just not really any Peak to it
if that makes sense so I personally don't like that I think Serge Olivier is another guy who has like a long really long insertions he's like a old school bodybuilder knowing that I know that I need to train my Peak more so therefore I do certain movements that are going to emphasize the peak of my bicep if you're not like that and I might even hit my The Hammer like the hammer curls and stuff cuz it's going to allow me to hit more of the Breaky Alice which can push my bicep peak up a little
bit more so doing neutral grip curls does that so that's how I train a little bit different than someone who has a bicep peak it doesn't need to do that as often same thing goes for triceps now the triceps composed of three different heads and for me I lack a lot in the long head of the tricep which is going to be that really meaty part that kind of goes from your shoulder joint all the way down your elbow that gives like the most size to your arms whatsoever so I emphasize that so going in
knowing your insertions your genetics is key cuz then it kind of allows you to manipulate your training based off of that now going into how I train arms specifically to grow mine when it comes about biceps there's kind of three different movements that you're able to do and it's all based on your elbow positioning that allow you to kind of get the most out of your movement so first is going to be like your typical bicep curl it's like a standing bar barble curl I like to do this for my overload movements where I train
really heavy where my elbows are kind of right next to me the second one is training your biceps in a lengthened position that's going to be like an inclin bench curl I love doing those as well it's going to be where my shoulder is behind my body putting my bicep in a lengthened position before I get some curls and that chains a little bit of a different part of your bicep it's more of the peak in my opinion and there's going to be when you have it in front of you your elbows in front of
you such as a preach trick curl that's all based off of your elbow positioning all three of those movements hit your bicep in a different way so you should Implement all three of those into whatever programming you're doing you can add in some forearm work/ neutral grip curls to hit your break ows which is the muscle that sits underneath this bicep right here which once you build that up will kind of push your bicep peak up a little bit so for biceps that's what I would do pick one movement in your elbow positioning in a
different place don't just do like the same repetitive movement if you do barbell curls and then you do the second workout you're doing all like dumbbell curls it's kind of like you still are going to get bigger arms but you could substitute that for like a preacher curl different elbow positioning and get more out of the workout for triceps you're going to be having the three heads of the tricep and you can kind of work them all in different ways the most that I bang out the most is the long head to train the long
head of the tricep that back mey part you want to have your tricep in like a lengthened position I like to do Skull Crushers seated Skull Crushers or incline dumbbell Skull Crushers or barbell skull crushes I like to do that a lot because puts that in a lengthen position off rip so you can train it a little bit better sometimes I like to do rope curls but in a variation to where again my shoulders all leaned out a little bit so that my shoulder is in more of a lengthen position it's going to Target the
long head a little bit better then there's the lateral head of the tricep and I forgot what the other one's called it's a really small one that kind of sits under here when I want to hit that horseshoe part of my tricep I do things like a close grip bench press or or a close heavy you know V bar push down those hit that really good Rob extensions will also hit it one arm tricep extensions cable extensions all hit that as well again there's different movements and it's all based off of basically your elbow positioning
when it comes to arms so if you want to train different movements make sure you're not doing the same elbow positioning or it's kind of like redundant you want to kind of switch it up a little bit uh whether it's doing like a long head movement and a lateral head movement and it's just good to switch it up cuz you don't want to just sit there at the tri extension machine doing rope curls a vbar curl and a war AR War arm cable curl and you did 12 sets of an exercise but you basically just
targeted the same part of your tricep every single exercise gets really redundant and it's just not worth it so make sure you kind of switch it up quite a bit then if you want to add forarm training that also goes a little bit far but honestly triceps again is the most important thing in the Train the triceps make up 2/3 of your arm so if you want to get bigger arm arms without flexing them tricep getting that built up will make your arms look bigger like unflexed 100% so I would for me when I train
I usually do two exercises for bicep three for tricep because it's a bigger muscle so it can take a little bit more and then if I feel like adding in a little bit of forarm stuff I don't do much for it if I do forarm work I usually do reverse grip curls sometimes I'll do like the wrist curls like this but I don't do much for it that's pretty much it I saw a lot of love on the recent video that I did kind of where I mean for the most part it was a good
amount of love I saw like some videos people making videos on it and it got like a million views on Tik Tok I'm just to the point of my career I feel like where I can finally be like unfiltered about whatever I want and it doesn't really matter honestly more people might rock with me for that so I'm not like holding back I I posted stuff on me like supporting Trump and I was getting a bunch of Love on that so I'm just like all right bet I'm going just be unfiltered like genuinely unfiltered Alex
youing I care about any Kickback on if I offend somebody or whatever but I saw the the twins commented on a Tik Tok that I made where I talked about I I said I miss one the industry used to not glorify you which whatever and they commented and they said like if it makes somebody happy and it amplifies their experience in the gym let them do it and I'm like yeah I agree like that's straight that's fine everybody can have their own thing they want to do in life but it's the industry glorifying it is
the issue that I have it's if you're going to talk about all the awesome benefits of gear like how you get bigger the pump basically yeah if we're going to glor like talk about how lit it is and make it look like amped up like unfiltered like hype we should also like have times where we really talk about how awful that [ __ ] is for you cuz all these kids who just see how cool it is they're like oh bet if it if this can amplify you know a lot of people only find their
fulfillment in the gym especially when you're young I was there at one point I get it my the gym was everything to me it's all I did it was the only thing to where I saw progress it was the only thing that like made me happy and like allowed me to get away from like the real World back when I was in high school so if there's something that you can see that could amplify that experience but it's just shown to be like something that's super cool no one talks about how bad it is for
you most likely that age you're just going to be like you know screw it I'm going to do it I'm going to take it not knowing that you're literally potentially ruining your life and it's a lifelong commitment lifelong decision potentially and you're literally going to be pre-aging yourself it's a toxic ass thing and the thing is I was trying to tell them too like not everybody has the connections that we have in the industry like your typical high schooler is not going to have the access to get high quality steroids or whatever or they're not
going to have access to be able to monitor their blood work in the way that they should they they're not able to afford it like that they just grab anything that they can versus like influencers whatnot are able to get like the high like the highest tier like doctoring like monitoring all the best stuff so it's not like equally people talk about that it's just not on the same level so I'm not ever going to be rooting for anyone to glorify it most of these kids will just take whatever they can get just so they
can get a little bit bigger or get a better pump like damn bro if you want to get a better pump grab some damn pump caps use code Alex and you'll save 10 years of your life instead of taking gear just to get a little bit more muscle or a pump as an influence again we should influence in a positive way realizing that people don't have access to the same things we do so they're probably just going to crash out ruin their lives by doing something that they think shortterm will make them happy and find
fulfillment in it when true and ultimate purpose and fulfillment comes only through Jesus not through the gym I know like a lot of kids it's like you you get you know the bigger you are the more weight you live the better you look it's like you get a little bit of like dopamine and fulfillment from it and it becomes addicting that's how the whole thing works you got to realize bro it's like drinking salt water always talk about this you will never be truly fulfilled by stuff like that of the world only Jesus Christ can
fully fully fulfill you so if you think 10 more pounds 50 more lounds of muscle or 50 lbs to your bench is going to be all you need for you to be happy realize then it's going to be another 50 lb it's going to be another 10 lb of muscle next thing you know youve preag yourself 20 years you're going to die younger you might not even be able to have kids and you're going to be ugly as [ __ ] is that worth maybe for some of y'all um for majority of you guys no
unless you're being like Mr Olympia or something go ahead and if you have all the means to do it in a healthy way go ahead I also saw some people saying like Alex who are you to talk like you take gear absolute bozos bro how stupid do you have to be like this is what's funny to me like I replied to a comment on my Tik Tok cuz someone said Bros not Natty he's small and I forgot he said something else about me I'm just like if I'm not Natty and I'm small that's actually sad
bro if I actually was if I took if I was taking stuff that I was this size I would be that' be awful genetics bro like I would just honestly be so sad and be like damn bro my parents gave me the worst genetics ever if you generally think that I'm on steroids you're absolute Bozo like your SAT score was definitely in the hundreds and you definitely say we go gym every single day before you leave your house so the only thing I've ever done which I was open about cuz this is not your Physique
in any way is I took bpc 157 for my shoulder for my laum which is technically a band substance by wada but does not it's it's a repairing peptide but caffeine was also banned by water I believe up until 2003 or something so if you took caffeine before that I guess you're also not Natty I've never taken hormonal like steroids to get bigger if you thinking me taking bpc makes me un Natty and takes away my Natty card and you're going to put me on the same playing field as seom cuz I took bpc you're
absolute boo bro you're a clown I don't know that's like an insecurity thing because it makes you feel like now we're on the same playing field or or I'm out of like your playing field if you are not I don't know I don't know why people like there's no way you could put that on the same level taking bpc and healing peptide to heal my shoulder as as someone who's taking copious amounts of gear we're not on the same level no that does not count for the most part I was seen a lot of support
on them bro cuz I know you guys see how toxic this stupid industry is getting bro shit's awful it's so damn toxic there's no uplifting it it's all about it's like super Vain and selfish like I understand bodybuilding itself is like a really really Vain and like selfish sport in a sense cuz it's just about you which some people like and I understand but it's the fact that it used to be like that but also in the beginning was like a supportive industry like people like rocked with each other everyone was like helping each other
out wanting each other to get better like everybody to make it like what was like this dis thing like we're all going to make it you know what I mean now it's like no I just want to be bigger and better and stronger and uglier than everybody else cuz that's what the meta is right now again it's all an opinion at theend at the end of the day like if that's what you want to do with your life you go do it but I think it's stupid personally that was way longer than I wanted it
to be but I was just addressing some of the replies I saw in the last video this Rank by the way I'm telling you guys oh yeah [Music]
