How I Grew My Arms By 6 Inches 

I like how he keeps it short so I can watch this while taking a shit

I love the fact that you are putting the needed information into a 4-minute video and not trying to stretch it up to 10 minutes like other RU-vidrs out there. Rather than keeping it short, simple and effective

absolute gym legend 🔥

Mate start making more or longer videos, we need more of these

Bro you're so real for not filling ur vids w s*** and just getting to the point, ur helping loads of guys out there including me brah, thanks 🤝

Been watching you for about 4 years now mad proud of how far you have came

It just amazes me, despite the set back a few months ago, how massive you have gotten

Start lifting cuz of u g🤝

So glad he's made another lifting advice video

I'm ectomorph with 2.00m (almost 6ft7). It's super hard do get big arms (same with legs)... I started with 72kg now I'm with almost 95kg and I did it because of you. 100kg is the goal now. Much love

Dude I’ve been following you since couple of years and you got HUGEEEE MY BOY. Keep grinding, great content 💪

Love how you keep it simple when it comes to training, lotta people wanna complicate things on training by making a longer video

I dont think u understand how much you inspire me man. i was a stick figure who didnt give a shit of my looks and now i am getting a bigger body (from 45 to 52kg) and have maximum body dysmorphia, love the jim and calisthenics

Your body transformation is amazing! So much information packed into this one 4 minute video, great job!

I love how quickly and effectively he gets his points across without wasting our time with padding or a bunch of "science proven" workouts which most of the time are crap. Keep it up Joe!❤

Triceps is 2/3 when the upper arm is STRETCHED. When flexed it's more like 55% triceps, 30% biceps and 15% is brachialis. Of course these numbers are for the average untrained individuals. Many people forget that the brachialis is also a muscle that is part of the upper arm, because its well hidden. Well developed brachialis are crucial for overal arm width when flexed, as they are located on the outer side of the upper arm pushing the long head of the biceps more forward, making an overall wider arm. So in short if you really want big and wide muscular arms, then you have to train triceps , biceps AND brachialis.

Hey Joe, I can relate because Im a teenager whos having a similar problem you did when you were younger. Your vids have really inspired me and taught me if I work hard enough and do it correctly, I can reach my dream physic 💪💪

Hey guys. Just to say as a side note, Joe takes PEDs. I notice he didn’t cover that in the video so thought I’d add that here.

Got a massive arm pump from following Joe's advice today, best fitness creator out there

Man you really are the best fitness youtuber Your videos are short,precise and very informative Would love if you could upload more often 😊

00:03 Transformed weak to strong arms through dedicated training 00:36 Arm training frequency and split 01:01 Prioritize triceps for big arms 01:30 Focus on hitting muscular failure with drop sets 01:56 Engage more muscles with tricep push down 02:23 Efficiently target triceps and biceps for growth 02:51 Utilize drop sets for effective arms workout 03:17 Intense biceps and forearm workout for bigger arms

Joe always goes hard on every set

My arms have always been the most lacking point by far, I’m going to try these exercises and see if I notice any differences W Vid

bro his neck at 00:32 is nuts

Simple to the point , that's what we love about you Joe❤

Looking great man! Would love to see a video on legs next. Keep up the great work.

Been looking for a video like this for so long. Every video be a 20 min yap session barely even talking about what they do for arms. Great video joe

2:41 Gravity takes over and there is constant tension in both movements. What's different is the angle from which the weight is pulled. With a cable curl, it's pulled forward and down, with a barbell curl it goes straight down, making it feel different.

Looking massive.I hope I'll cross 15.5 by the end of this year.

Joe in half of his videos at the start: This is me 4 years ago

physique looks amazing. you look big in shirts and look strong as well not just a muscle pretty boy but also you dont look bulky, you still look big and jacked but also athletic, chefs kiss

Your advice is actually really helpful Thankyou so much for your useful tips

I literally go back and rewatch his old vids😭😭😭man we need more of youu make more longer vids

neck looking big

starting to miss your longer videos, atleast 10 minutes so i can finish my meal while watching you

just a suggestion , though i really appreciate and enjoy the small workout related videos , but when it comes to general vlogging and country tours i wish those videos were longer.

Joe is most different, refreshing and colourful fitness RU-vidr I have seen in a long time. He is like the Reality TV Documentation of Fitness.

Dude you are awesome! Thanks to your videos I've startede changing my life! First time I was working on my body at home but now I decided to to get into fintess more and become a fitness infliencer so I'm working on my dream daily and never felt so motivated like now. Keep it up!

NGL but joe has been the guy who pushed me to go hit the gym and the first fitness transformation video i ever watched was his transformation. Thank you Joe . Im gathering my confidence to post my fitness journey too. Hope u reqch out to this comment!!

On gear again, finally 👏

Joe loves these short videos lol. I'll take a 20min day in a life with no fancy editing or travelling the globe over the 3min super edited videos

The fact his arms have only recently got a lot bigger makes me think he jumped on PEDs.

As a beginner in the gym this is great to hear! Sometimes it can be difficult to decide what exercise and how many to do for each muscle group. this really helps and i am definately trying this out!

3:31 forearms is misspelled

2:19 I believe limiting the ROM actually is worse for the joints. If you’re trying to get more time under tension in a stretched position I could understand limiting ROM. Obviously there are exceptions like locking knees on leg press where you can put all the force on your knee joints by resting your quads. However, I think more comparably to tricep pushdowns are leg extensions where it is safe and arguably better for your joint health to go full ROM.

Notice Joe's neck is a lot thicker

Training to failure also works for other muscle groups. Also it is important that the splits allow enough time for recovery

Hey Joe your neck is growing congrats

That's it! That's all you need for arms. I've been doing the exact same exercises for over more than a year now and they've grown noticably. Thanks for the video Joe 👏

You dropped this king 💉

Joe's the only RU-vidr worth watching, a true GYM LEGEND🙌🗿

Instructions unclear, I now have no arms and the sides of my body are fucked. Never blow up your arms kids😔

I always gave my arms a day on their own. Starting with forearms. My arms fast became my best body part.

2:10 what do you mean by "not fully locking out"?

I’ve always followed your tips and they’ve always given me bangin results I’m currently following your program as I’m also a fellow skinny kid bulking

Tell people which steroids you use

Your arms are good there was I guy in the gym I went to he always said to me you’ve got good arms keep up the good work i still keep fit I’m 60 this year and a natural 200 lbs I’ve never taken anything that I shouldn’t have greetings from Scotland 🇬🇧🇬🇧🇬🇧

Extremely obvious in this video that at some point he hoped on gear

Vince Gironda used to say 'if you want big arms then you need to train legs'. He was 100% right.

💉💉💉💉

You do any direct neck training? You neck is looking pretty big bro, really enhances your physique and gives you a bigger look in clothing.

💉💉💉

Other RU-vidrs would make this a 12+ min video just to give you nothing really informative… that’s why Joe is my all time favorite fitness influencer

And the most important factor is to just do it. Winter, summer. Motivated or depressed. Full of energy or tired. As long as you stay consistent, you will see result. It’s not easy and that’s why not everyone is jacked.

mate I really love you. My favourite fitness youtuber

I literally implemented this into my push session (chest, triceps and side delts) along with your teachings in the "how I grew my chest fast" video. Best pump by far!

I've grown my biceps a lot using BB curls (and incline DB curls) but recently swapped the BB curls for cable curls and the difference is highly noticeable. I still like doing BB curls but I feel like my biceps are being worked extremely well with cable curls.

people will find a way to make a 30 min video about this, joe ur the best

2:41, No. This is not true if you actually don't just drop it but go against the gravity... Do that, and you'll get same stimulus as the cable.

Love you brother from India ❤ You are my inspiration.

Nahhhh mate, this is exactly what I needed, I've watched many videos online and they've been utter garbage, you get straight to it and very simple doable excersises. Will be incorporating this at my next gym sesh

I am female. 51 and grown my arms from 12 inches to 14 inches in 5! Years. So many people underestimate the triceps. Good video joe.

4 mins are perfect, that’s what I love watching you for

Joe, thank you for your amazing videos. I was 45kg when I started working out, now I am 70kg. Its amazing that you show videos of how you used to look like before, because I look at it and see that I can do it too.

Thanks man, really appreciate it. Would love to see more vids like this for all the muscle groups. Keep it up!

Straight to the point no BS. Respect 👏

Hey Joe! Would u consider doing some type of vlog besides this informative videos(Wich are great), idk, like David laid or Alex Eubank, it´s still a vlog but allways in contact with us viewers. Just an idea, which, me personaly, would watch every single one! Started lifting cause of u btw, lvy bro, keep it up 💪💪

Bro neck is looking huge🔥🙌

when the hell did Joe get this big? I skip a few vids and this happens?! i respect the dedication bro💪🏼💪🏼

eat in a caloric surplus and get good quality sleep for your armw to recover. Thats the most important way to getting bigger arms

I believe the most stimulating bicep excercise is the mentzer's suphinated pull downs. Gives me the best stimulation.

Im abit older than joe and started watching pre lockdown!! What i like about this guy is his raw personality and honest upbringing. Its good that for once someone who comes from a good home whom has respect, morales and values has reached 1,000,000 subs. This is the type of guy i want having influence on the younger gen! The uk society and world needs more people like joe and less hstikkytockys types 😂

neutral shoulder position will bias the long head and disadvantage the lateral and medial. any pressing movement involving shoulder elevation or flexion will disadvantage the long head, thus putting more emphasis on the medial and lateral heads. dropsets should only be performed solely to reduce time or else they are ineffective for building muscle due to high amounts of fatigue accumulation. locking out any joint on your body is fine and in fact recommended under manageable weight. the joints were designs by evolution to withstand locking out and by ignoring that range of motion, it'll actually cause more injury in the long run. maintaining proper technique throughout a set is crucial for progressive overload, fatigue management, safety, etc. just because your favorite bodybuilders lift with poor technique doesn't mean you should aswell. a rep range of 5-10 will be best for any muscle due to a better stimulus-fatigue ratio. hammer curls, while it will stimulate the forearms, don't involve much of the flexor muscles which make up a majority of the forearms mass. they bias the brachialis which isn't located on the forearms, thus making the exercise a poor choice for forearm growth.

keep making more vids like this cuz we got all the info we needed in under 4 mins 💯

can you do a video on what you do for each day like your push and pull and leg days and what works best, love this vid and needed it a lot

Before watching this video I was really concerned that I dont have enough volume in my arm workouts (I do 4 sets of 2 exercises for biceps 2x a week and the same for triceps), but after seeing what you do I was relieved. Thanks Joe!

Looking big Joe, neck area really improved !

Videos like these are why i like Joe. 100% factual information in 4 minutes.

Hello Joe, i started watching you 3 years ago. I started going to the gym then and u got around 200k followers or something, now 3 years later u got 1.6 million congrats man!! U definitely deserve this!! Also i used your training program for about a year and it worked really good, but the gym closed so i didnt got the motivation to go for 2 years long, now im in the gym again and still use your program🫶🏻🫶🏻 and i was 54kg 3 years ago, now im 70kg and my muscles started to grow so much

in all fairness, what are you using for an extra supplement?

Absolutely love your content browski, keep up the good work 💪. Been watching you since you had 100k subs

This video is gonna be #1 trending trust me

Don't drop set to failure a body part if you're going to then do 3 more sets after. You're destroying the quality of the 2nd exercise.

Next one chest please, really need that one. Been having a lot of problems with my shoulder while doing dips so yeah...

Hi Joe , i have been watching you for about 4 years and im really greatful, and just like you i had always been a very skiny kid , you have become in one of my favourite RU-vidrs and also in an inspiration for me , keep it up 🎉👏🏻 im from Mexico

You know its gonna be a good day when joe uploads

Can we appreciate how big Joe looks 💪

Great tip with the Tricep pull-down exercise, Joe. My elbow joints often hurt after these but I’ll now not go all the way down at the bottom and hopefully that’ll help the soreness.

This video is genuinely so so helpful, could we have a chest and traps one next, they are the really weak point in my physique and nothing seems to work that I try. ❤❤❤

Bro ur actually so good as a RU-vidr like the content n shit im like damn he knows how it works so keep going bro we love it 💪💪