Bicep Workout (SORE IN 6 MINUTES!)
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- Опубликовано: 12 сен 2024
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If you are the type that does not get sore from your bicep workout, then you need to see this. The sore in 6 minutes series continues with the biceps workout edition. With just one bicep exercise, I’m going to show you how to train your arms hard enough to elicit post workout muscle soreness regardless of how difficult it is for you to do it right now.
The biceps exercise used in this workout is the incline variable curl. Choose a dumbbell that represents your 10 rep max on incline bicep curls and perform 5 reps. The key is to lower the dumbbell to a count of 3 seconds and raise it to a count of 1 second. This equals 4 seconds per rep. With each 5 reps completed you should be taking up 20 seconds of time. As soon as you are finished with the incline curl for five reps you sit up and perform 5 seated dumbbell curls using the same tempo and focus on the eccentric contraction.
Finally, without resting, lean forward on the bench and perform a leaning drag curl to focus the effort on the contracted range of the bicep curl. Finish with five reps once again. Now, with little to no rest, put down the dumbbells and pick up the next set which should be five pounds less than the ones you were just using. Repeat the entire sequence for the second minute of the workout.
Continue dropping five pounds on the dumbbell weight and performing the same three variations of the incline curl until you have completed five minutes of work. Now comes the icing on the cake. Go back to the original dumbbell weight that you were curling with and pick them up once again. This time you are going to be performing eccentric only repetitions. You can do this by sitting up at the end of the bench and hammer curling the weights to your thighs.
From here, act as if you are getting ready to lift the dumbbells up to your chest to begin a set of bench press. This means, use your knees to hike the weights up into position. Instead of pressing them from here however you are going to let them drop down as you lean back into the incline bicep curl position. Continue performing these reps for the entire final minute if you are able to.
If biceps workout soreness is something that you don’t normally feel, I can guarantee you that this is not going to be a problem after this workout. Now, this is just one way to elicit soreness in your biceps during a workout. There are others that can be done equally effectively and, as you know, it is not a requirement for results depending on what the goal of your training is at the moment.
If you are looking for a workout program that puts the science back in strength to help you to build not just big biceps but an entirely muscular and athletic body, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training smarter and the way your body was designed to train and you will be shocked at how much more quickly your muscles will respond.
For more bicep workouts and exercises for your biceps to get them bigger, be sure to subscribe to our channel here on youtube at / jdcav24
"Bro, how many more sets you have?"
"be patient bro, all I need is 6 minutes"
Hehe 6 minutes is all I need...
I go to the comments before watching the video because
I wanna see what the experts have to say
Massab Hameed the expert is in the video. in this comments mostly not an experts.
Paul Lee
Dude, he was sarcastic!
VinUM2004 Maby he wasnt. Maby I was being sarcastic as well. :)
+Paul Lee Maybe Vinum2004 was being sarcastic @_@
Danny Vasquez This comment is meant to be totally sarcastic.
hey jeff man,just have to let you know you are the greatest on youtube hands down.Pure and simple information no gimmicks!
The. Iron . Animal agreed!
Wow, I have to say I've worked out for a many of years and I tried the 6 minute bicep workout and I've haven"t been this sore in my whole life that workout is AWESOME thanks Jeff your the Boss...
Me too, amazing soreness!
Glenn Herbert omg Ikr! What weights did you use for this?
I've been lifting for 5+ years and I tried this and have been sore for a week 💀💀💀💀💀
👍👍👊🏋️♂️🏋️♂️Jeff C. is the real deal with working out.
If you see someone hogging all the weights at the gym, you know they watched this video.
Yeah man, this is a little complicated to do that. Because you will take a lot of dumbbells at same time and this is almost impossible in a gym today. At least here where I train
Rafael Gonçalves train in off hours when u run the rack. That is what I do..
Homme927 my first thought, I can't be that dbag.
either that or armed warfare
Homme927 at least they'll only have them for 6 minutes
I'll have to go to the gym at 4am on a Sunday to try this.
GoldenEra 4ever lol why, because people would be pissed u hogged most of the dumbbells ? 😈😈😈
GoldenEra 4ever id laugh if you go there and i see some one trying to do the exact same thing lol
Dead!! Best comment.
What’s wrong with 4 AM. Best time to be there.
Gonna have about 50 different people asking how many sets you got left 😂😂😂
Josh Yianni nice channel
only gonna need six minutes people can wait
Adam Jones you are probably the one whos just on the phone wasting time thats why they ask u alot
Awsome
Its only 6 minutes.
Done this the other day was sore like f*** was walking around for two days like I was carrying an invisible box....
iDrew66 so when you do this do you have an extreme pain when you try to put your arms straight? ( like on the second day of recovery?) I was wondering is this normal or not cause the first day I don’t feel much on the second day it hurts a lot and day 3 it doesn’t hurt as much and usual day 4 it’s all good. I have only done this workout twice and each time it’s be the same pain on day 2.
Some people feel intense pain right after the workout, some later in the day, some the next day. It is different for each person.
Me too, think I damaged my tendons! Can’t straighten my arms 😂
@@unknownzodiac9134 Dw its all good & meant to happen, I've experienced this many times and achieved gains
I walked around like a dinosaur for a couple of days after this workout lol
This workout is brutal. I've been working out for a while and haven't been able to get my biceps sore for a little bit. I woke up the next day after doing this workout with really sore arms. I'm on day 2 and my arms are still so sore. Excellent workout! I'll be using this routine for my biceps from now on. Thanks for the video!
Most natural arms i have seen on all of youtube and also the best content in your videos, KEEP IT UP!
I'll have you know my arms are very skinny and i havent been taking anything
#NATTY
Just watched it and my arms are sore
same here .. damn it
I don't even care anymore, I clicked like even before the video started playing.
Robert Markoš i am pretty much at the same point. Jeff has a wealth of knowledge, experience, how-to’s and it becomes normal to hit thumbs up on everything. Jeff kills his arms with us and I give him mad respect.
Robert Markoš same
Robert Markoš he’s the best
Have I ever mentioned you're my favorite youtuber? Literally one of the only workout channels not selling horse piss calling it mtn dew.
I certainly can't lift that heavy. I used 10kg, 8kg, 6kg, 4kg, 2kg... literally the entire small rack. And I am still sore 2 days on :)
Well done :)) patience is key bro
Go with 14 2 reps
Then again 10 4x reps
Ext week 4 reps with 14kg
Well done!
I don't think anyone at the gym would appreciate hoarding all the dumbbells
tunWaiki Martinez Fuck it
If you want gains, you gotta do what you gotta do.
tunWaiki Martinez Imo point of the gym is hoarding multiple dumbbells if not the entire rack.
tunWaiki Martinez Fuck em
dude it's only for 6 minutes.
Jeff, would like to see a tricep 6 minutes video.
New intro is lit asf
Deffinitely like that you showed us exactly what you meant by going through the entire workout yourself. Had. No idea what you meant Eccentric until you showed us...and you demonstrated the technique to bring the bells back to the proper starting position by using your knees for assistance so as to not make the biceps do any work. Thanks for the educational goodness
I can barely type ! ....
Best Bicep workout I have done in a LONG time.
I'd LOVE to see a 6 minute series on each muscle group! Thanks Jeff! 💪🏼
Incredible. The "sore in 6 minutes" series is amazing. Keep them coming Jeff! Thank you.
Fore arm workout, sore in 30 seconds, can be done it bed
I'd like to see him do a sore in 6 minutes forearm workout for rock climbers. The muscles you use for rock climbing are a bit more specialized than just "forearms." Grip strength is an important for all athletes too.
lol. your grip strength comes almost entirely from your forearms--almost entirely. you have hand strength, and then you have forearm strength. how much of your forearm can you activate without flexing your hand? yeah maybe a good small chunk. but all of it really comes when you crush your fist. so that means that literally almost your entire grip strength comes from your forearm. how big are the potential strength gains in the hand and how long do you have to work to achieve a close enough point to where anything extra is really not very significant? i would assume not very much and therefore not very long. thats what it all comes down to. i may be wrong, but if you can prove that you can make significant increases in the amount of pressure your fingers can put on an object by training focused not just on the forearm, but adding focus to the hand and that pinchingness ability, then ill concede.
lol
Hey Steven. Instead of being a righteous prick, recognize that while the strength in your hands does come almost entirely from your forearms, the activation is very specialized when using only your finger tips so I was looking for a burner workout specifically for that in between climbing days. I know this for sure because I have people that have gone to Nationals on my team before and they can crimp a hold for 5 minutes i can barely hold for 30 seconds and i can still do like 40lbs heavy wrist curls than them because i have stronger forearms but they have climbed for a few years longer than i have.
Steven Csenteri bull fucking shit. u should be able to flex ur forearm entirely without a close fist. there's two part to ur forearms, open hand ur get activation above the thumb, running up ur arm, ur bracialis or whatever it's called is with a closed fist, the muscle above all ur finger tendons. there's a big difference between the two parts. but yeah, most peoples forearms (not mine) only flex when close fisted I guess...
This guy knows what he’s talking about. I did one session using some advice of his about wrist positioning. My biceps have not been this sore in years!
I want to say thank you for all your help. I am 44 years and i was diagnosed with RA. it was killing not being able to go back to the gym but using your Technics i have been able to get some muscle and flexibility back.
Jeff means business when the sleeves go up.
Can you do top workouts on each of major sports? that should be a blessed series
Tim Kim that's kinda what he makes (or made) his money off of, so probably not
Tommy Guglielmo he only really worked with baseball and a few NFL players so he wouldn't really be able to do a sport by sport thing. What he has done is videos that generally show us how to strengthen the right body parts for our sport
Don't forget he trained Sting! Hehehe.
SantomPh he also trained a few basketball players and fighters i think
Jake Bray wwe wrestler?
Choose one
Red Pill: Train with Jeff
Or
Blue Pill: Train with Vegeta
Well if i train with vegeta he'll probably kill me immediatly and if i train with je...
oh wait that's worse...
Richard Vargas see Vegeta would kill you....but JEFF would kill you in 6 minutes😉
Blue Pill: Train with Viagra..
Oh wait...
Richard Vargas Blue Pill
Vegeta would crank the gravity up to 300 then I think that's about game over...
For future reference
2:55 40 lb
3:47 35 lb
4:16 30 lb
4:42 25 lb
5:14 20 lb
5:41 40 lb (eccentric)
I have got a lot of inspiration from your videos ...... I followed so many bodybuilding channel but no effects
ATHLEANX is the first channel which i got 28%of improvement in my biceps ....i have shared this channel to 1k people...THANKU
You hear this music before going to the gym forget about it. You're not going to the gym you're going to war with the spartans
Tiago Campos what is the name of dat music?
The spartans are not so tough, the Jeffs beat them everytime.
That or when you're in mid workout and you gotta take a shit and you gotta find the fastest escape route.
But Jeff, I don't want to be that person that hogs all the weights in the gym
Amir Gamil Grab them one by one, no one's going to steal your bench while you are away from it.
SillyTube Wanna bet?
No.
Yeah as someone who has a tight schedule and needs to get that workout in, I'd probably hate you =p
But you'll only have 'em for 6 minutes ;)
Your channel is a gold mine of information. I like that fact that you show us how and then explain the science behind why it works. Bravo sir! Your channel alone has improved my workouts big time!
Thanks for the help.Its the best "good sore" I've been able to get on my biceps.
I love it when you get done if you don't feel it you're not doing something right watch the video again and do it right thank you Jeff
i'm looking to make gains in the gym... not to die in the gym
Jake E stop
Then you're not looking to make gains. Get comfortable with uncomfortable.
Big McLargehuge he ment people will get mad because he is holding all thr dumbells
Same thing lol
You made me lol, but yeah bro you gotta go outside your comfort zone
Notification squad where you at!?! 🙌
Jairus Pellatt love you too bud! have a great night... or whatever!
Jeff is skinny as a toothpick
this comment section savage af
Fuck yo squad
Did it... BADASS!!! Got great pump, hit different angles, did exactly as said. - I'm adding this to my cycle!!! Thank you.
So glad I found this. This really works. Gets the job done in only 6 minutes. Love this series
Excellent bicep workout to shock the muscles into new growth, thank you for this routine.....
I really love the "Sore in 6 minutes" serie.
I tried this biceps episode with a friend and we were both sore but happy.
Wonderful Jeff. Please continue, you're doing a great job.
Thanks from France
Hire someone to re-stack all the weights when you're done 😂
He already has Jessy though
What do you think about doing the entire workout real time "all 6 minutes" at end of video so I can follow along without having to think? It would be cool if I could just mirror. Thanks!
Jeff, I'm so glad I came across this series. Being able to see proper form for these exercises is critical to making gains. Thank you for these videos!
what a difference his training guide makes. He is by far the best!
Insane workout would recommend to anyone just did it and can't feel my biceps 💪
"remember to clean up after yourself.
Thanks, Jeff. When I've done the exercise my arms will be so sore I can't even scratch my nose.
Racking all the weights in 6 minutes next :)
GymLife lol
Won't be easy when your biceps are rekt.
In order?
Jeff, THANK YOU! I am beginning to see results, following your guidance and Athlean-X.
I have struggled with putting on muscle since my 20's. I turned 50, this year, and I am finally seeing results. I have you, and your advice to thanks. I am following your recommendations, verbatim, and IT'S WORKING. (And, I know this because, not only can I see, and feel, the results; others are making comments, about how good I am looking as well). You are my hero and a great mentor.
This absolutely sucked in the most incredible way. Thanks for all of your time and hard work going into these FREE videos containing QUALITY content.
Yes, Jeff, we like it when you do the workouts. Make all your videos like this. It's much better.
Dare I ask for sore in 6 minutes chest?
Jonathan MacDougall reps
eccentric cable flys and one arm cable flys focused on full contraction
Jonathan MacDougall a lack of rotator cuff strength (inside and outside) will hinder chest gains
Tommy Guglielmo How do I strengthen my rotator cuff?
Jonathan MacDougall do external rotation exercises, Jeff has a video on it. watch the latest one. on youtube searchbar just search - "Rotator Cuffs Athlean X"
Love the new 6 minute series!!
Holy Crap!!!!! I just did this workout starting with 35's down to 10's for just 2 sets and then the same concept doing Hammer curls for 2 sets and I can barely hold my phone to text this message.. by far the best bicep pump ever! EVER!!!!
So glad I found this workout..
Thanks!!!!!!
Nice seeing the changes in angles and positions as well as slow controlled movements! Makes a huge difference in overcoming plateau.
BEST
SERIES OF VIDEO
EVER!
#SoreIn6Minutes
Took me 12 minutes, cause every 2 seconds someone asked me if i was done with the weights, jokes aside good workout man got be best bicep pump off it
Hey John what weights did you use for this?
3:05 He sees the devil lmao
I did this bicep workout today immediately following a heavy back workout...and made it only 5-minutes before I couldn't take anymore - really a great burn. I was able to follow it up with some concentration curls, drag curls and negatives on the machine after resting a couple minutes. Really a great biceps workout today...much appreciated!
One of the greatest workouts I have ever discovered. I have pounded my biceps with extremely heavy weights for years with little to no gains. This method has no s*** added an inch and a half to my arms and 7 workouts. 7 weeks, inch and a half on my biceps. Jeff cavaliere is a god of fitness and resistance training
Jeff: a lot of the past comments have been claiming that these "sore in 6 minutes"-type routines will get you to a plateau really quick. Are these exercises sustainable? What is your input on that?
N.B. Love your videos, I live by them.
franco Easy to keep gaining, more weight.
franco how could u plateau with drop sets or pick up sets? it's about failure. failure will never cease ur gains. ever. u just need to up the weight if only by 2 fucking pounds, so be it (edit) I didn't mean YOU personally said plateau *
franco this is sore in 6 minutes not a routine, you should not be doing just this every time you train biceps.. It's just negative assholes that hate training
+franco 6 minute workouts are not the right way to workout if that's all you're doing, (because there's only so much you can do in 6 mins). Notice how these "sore in 6 minutes" workouts only train 1 muscle group at a time? Jeff said himself that only doing 5 minute workouts means that person is not commited enough (I don't mean that your workouts have to be 1hr+). Perhaps that explains the claims of plateau.
It's more like a workout to do if you're really limited in time or a good way to train muscle groups that you feel are lacking. However, these videos show that short workouts can still be just as/more effective if you bring the intensity (to a certain extent).
asdfasdf qewrqwer yup. if ur doing ONE exercise, get a full body lift (deads, squats, or compounds) and progress over the course of an hour or two, to ur max. rep ranges of 5-3-1.. 5 sets each
Yo Jeff, would love to see some traps and shoulder workout if you havent done it.
I'm sure the other people at the gym wont mind me taking every dumbbell.
I did this workout exactly like you said Jeff and low and behold....my biceps were sore AF! I would like to see a tricep sore in 6 minutes video. Thanks for the helpful videos!
Hi Jeff, just want to let you know I tried this routine last night and I have to say I'm pretty sore in my biceps and I work out almost everyday. Thanks for the routine!
Curious how often you would recommend mixing this into a weekly routine? 1X/ month? Thanks for the videos Jeff,
sore in 6 minutes chest please. amazing channel.
One more video then I'll go prep my meals. *one hour later on RUclips * fuck it.! I'll just get chipotle
Jim is an exceptional trainer and Body Builder one of the best that I've seen in over 60 years.
Paul U.S. Navy Retired
I just want to say thank you mr. Jeff cavaliere has one of the best workouts at least best triceps and biceps workout I've done and I've done it super fast by far one of the best arm routines I've done as far as the the straight bar would have between your legs and come up put stress on the Bell as you come up sitting in a seated position that is by far the best thank you I'm sure that Mom's going to gain a lot of sides now and strength
his biceps are bigger than his head
this absolutely kills, sore for a week even forearms killin
Once I get biceps like Jeff's, I can die in peace.
loved this series since the first video.
Solid video, Jeff! This is like a more intense version of bicep 21's (preacher curls where you do 1/3rd of the way up and back down for 7 reps, then halfway up for 7 reps, then full range of motion for the last 7 reps, non stop) I'm going to try this on my next back & bi's day! Thank you!
This music is killing me 😂😂
more of this please
Jeff 💦🔥
Browney WEHEY!!! REMEMBER ME!!! THE PUSSY COMMENT😂😂
The Aspired Spark 😂
Browney #gains4life
Browney hey I watch your vids, nice work
I watch Ur vids
I am 14 years old I started with 4 kg when I was 12 then now I am dealing with 10 kg and 25 kg I am learning from you, thank you your videos always help me
The sore in 6 minute training is incredible. I enjoy finishing my workout with these. And I especially agree with the end. A true gentleman is a gentleman at the gym.
My eyes go sore just by looking at your biceps Jeff
Jeff, Got anything on stretchmarks?
Nathan Yohe yea I wish I knew on account of losing 125 pounds hahaha
I got sore just watching this video
Plant Powered Strength eye sore 😂😂😂
I hadn't lifted in a bit and decided to give this a try. I mixed this with the 3 point ab and triceps workout. Definitely going to be feeling it Sunday. Going to work that ab routine into daily life. Awesome stuff, Mr Cavaliere.
Maaaan, I've been lifting for 25 years, and my biceps are never really sore (especially the shorter head). I've done this the past three weeks and WOW! Very good recommendations. I'm now working them in with other biceps exercises. I'm gonna ride this workout 'til the wheels fall off!
Is he struggling? This must be really hard if he struggles with this
Adam Skead he always goes to failure in these "6 minute arms, abs, back etc. " so yes, it's very hard to do
I do fullbody workouts and I am wondering if I should do about 6 of theese sore in 6 mins for every muscle in each workout
Probably not. Why not try giving a 5 day spread a try and doing each of these sore in six once a day. And please for the love of god don't say you "don't have the time" they take 6 minutes lol
Nah that’s a bad idea because you will only train the first muscle group you’re training that day effectively. Afterwards you will be gassed out and sore so the other body parts will get neglected
Imagiine him bulking up😳🔥
Oucc!!!!!!!!!!!!!
Tried this tonight. Hated and loved it. great job, jeff
I only take the first two sets of dumbells. Then return the second set to the rack, and get the third, return the third set and get the fourth. Return the fourth and go back to the first set for the eccentric curls. Great workout.
If u apply this much effort
You’re going to fart
You made me laugh thankyou
That's why that music was soooo loud. ;)
My Biceps got sore watching this :O
would just doing the sore in 6 minute workouts lead to good results?
TheAlmighty Blob yes that's what he explained in a previous video
EGO ANDREAS in what vid did he explain that ?
Great workout. Biceps are sore after 12 hrs and only did 4 weights. Thanks Jeff. Really like this series.
I'm mixing these isolated exercises in with my five-by-five compound workouts and I can definitely tell a difference it's getting down the technique that is key.
6 minute glutes??
Hey Jeff do an Episode on Calves.
You should know that it's going to be serious when Jeff rolls up his sleeves.
I tried this and its an absolute killer. I do back and bi's and after this you're friend. love it man thank you
Love this series Jeff. Keep them coming. I had 30 minutes to workout yesterday. Sore in 6 shoulders, quick cables for chest(tension on the stretch), and one of your ab workouts. I was out in 30. I was huffing and puffing the whole time and I'm sore today.😎