Fitness coach Jeff Cavaliere knows how to break through training plateaus. In his July 19 YouTube video, he shared his step-by-step workout guide to build bigger arms in 22 days.
“I’m going to help you to build bigger arms guaranteed. By the time these 22 days are over, your biceps and triceps’ size are going to be much more significant than they are right now.”
Cavaliere continues to offer fans new, insightful strategies for improving their fitness. From muscle building, endurance, to longevity, he makes it a point to share content that resonates with his entire fanbase. This led him to take a close look at how to build your arms in less than a month.
Jeff Cavaliere’s Workout Program for Bigger Arms
Find the exercises from his video below:
- Incline Waiter Curl
- Bench Dip
- Alternating Cross-Body Hammer Curl
- Triceps Pushdown
- Cheat Curl
- PJR Pullovers
Cavaliere explained that each exercise is performed once a week (3 arm sessions per week), with the workouts gradually becoming more difficult with intensifiers like pulse reps.
Waiter Curl
The waiter curl keeps the shoulder from taking over because the movement pattern is limited.
“The waiter curl is going to limit the arch of the dumbbell. We’re not swinging the dumbbell way out in front of our body, which invites the shoulder to do some of the work.”
“Create some additional contractions by adding some pulses at the end.”
Bench Dip
To keep the shoulders in a safer position, Cavaliere recommends opening the hands on the bench during dips.
“We can actually get a good, complete contraction of the triceps on the exercise because our arms are back behind our body with our elbows in full extension.”
“We open our hands up on the bench, it puts our shoulders in a safer position, and we can bench dip away as we please. But how do we increase this? Just like the biceps, the next time we encounter it on Day 10 a week from now, we are going to add some additional pulses in that contracted state.”
Alternating Cross-Body Hammer Curl
By keeping the dumbbell closer to the body, it limits biceps activation, allowing for the brachialis to do the heavy lifting:
“This exercise is great for hitting the brachialis and minimizing a little bit of that bicep targeting. We get into this pronated position, and we come up and across our body, keeping that dumbbell close to the body. What this does is it minimizes some of the bicep contribution.”
Triceps Pushdown
Cavaliere explained that elbow extension should drive reps on the triceps pushdown.
“I put the bar a little bit further out on my fingers and let my wrist bend back casually, I let them get into a little more of extension, and what that does is take the forearms out of the movement and lets the elbow extension be the main driver,” he said.
Cheat Curl
He believes the cheat curl earns its keep as it’s an ideal movement for creating eccentric overload.
“This is a great way to create eccentric overload. We allow ourselves a little bit of momentum, not too much, you don’t see me going all the way back through vertical here. I just simply lean till I get to vertical, then I lock that position in, and then I focus on what’s really happening on the way down.”
PJR Pullovers
For his final exercise, Cavaliere used PJR pullovers, focusing on a slow eccentric lowering.
“You have the dumbbell starting at the top and you lower it down slowly to get the eccentric overload on the triceps,” shared Jeff Cavaliere. “Pull with your lats and pull the dumbbell back to the top. The concentric is as important as what’s happening on the eccentric lowering.”
Beyond muscle growth, Cavaliere is determined to retain his youth and strength. He recently outlined seven primitive movements that can improve an aging body. He explained that these seven essential movement patterns are key to quality of life as we age.
Cavaliere knows arms can be a stubborn muscle group to grow for some lifters. He believes this 22-day plan works effectively if you focus on progressive overload and controlled eccentrics.
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