Get “Bigger Arms” in 22 Days! (GUARANTEED)

@athleanx - Hi Jeff - Can you provide an alternative to the BENCH DIPS? I have an injured shoulder and find the Dips to be very painful. I am working from home with dumbbells, an adjustable bench, exercise bands (with door anchor), curling bar. This would very helpful!!! Thanks

This s*** really works.

dude this challenge was absolutely wild, I'm 15 years old, only been lifting for half a year, before this challenge I weighted 118, now I weight 124 pounds and my 1 rep max for bench press used to be 120 pounds, now it is 140 pounds, I am speechless, and my arms grew in width, i expected it to work but not this well, also i ate way more than usual during this challenge to squeeze out more gains.

Could both biceps and triceps be done on the same day with a day off in between over the three weeks?

how can this work with very little recovery time n would normally be ovr training??

Didn’t think it would work but 15mm in 22 days is outstanding for me! You’re a legend Jeff!

Dumb question but how much rest between sets?

Grew my triceps insane, didn't do anything for my biceps... Found some great new exercises though! Recommended 100%

Incredible video. Thank you for posting this.

Jeff, do you have a 22 day for the chest? That is the most difficult for me to see any gains.

How to do Saturday with dumbbells

Fun fact - Both the pics were taken at same time.

How do I claim that "guarantee" of yours 🤔

jeff is Thanos's personal Trainer to avoid imbalance

10M views for one of THE ONLY guys we should listen to! Cheers Jeff!

Sigh... the nearest gym to my home is 90 miles away. So no chance especially as you need heavier and heavier equipment.

22 days??? Absolute nonsense, muscle fibre needs time to recover hence rest days between weights, take into account tissue adapting and increasing growth, no way.

You've got to actually gain weight though too, otherwise you won't gain anything on your arms.

"You're stepping on my outtro"...er, that's not your outtro he's stepping on Jeff

i know the true answer to this guys!! (STEROIDS!!!) (only jokes)

I cannot do thumbs-up 12x bench presses with the extra 10lbs in such a short amount of time, even with the rest-pause technique. Any suggestions or do I just need to do another week of just 5lbs? Perhaps I'm too inexperienced, weak or old... Or all 3 😅!

Lmao i saw this videos thumbnail and i tought its possible to get arms like that in 22 days when i was 16 years old now im 20 it took me roughly around 1460 days

Get a smaller shirt 🫵🏻😂

It worked for me!

Okay you have my attention

I may give this a shot

Free personal trainer 😅

19 Y/M

Started on 25th jan 2025
L/arm : 33cm
R/arm : 33.8cm

I am gonna do this for 30 days instead of 22, notify me to share my results on 25th feb 2025

Bro i want to know like bodybuilder, what t shirt size they wear? Is it 2xl?

My biceps are 34 cm when just doing pull-ups

ByDay 1: 14 1/4 arms
Day 2: Done... First two sets easy, third and fourth not so much.
Day3: done
Day 4: done
Day 5: done
Day 6:

"PJR" Pull-overs: what does PJR stand for?

How much rest between sets please? I think 4 sets of tricep dips to failure is going to make my triceps ache for days unless there's adequate rest between sets. Thank you.

Imagine Jeff listens to Jesse at the end.. the intro to that video… you guys asked for it so I’m giving it to ya!😂

hey is there anyway to make this better or grow more? adding more reps?

How long to rest with these? Same as normal depending on if you’re training for hypertrophy, strength, or endurance?

Is it okay to skip pulses on some exercises?

Can i start with a day off?

Big mussels i wat mussels like that

that depends on genetics

What do I do if the bench dips bother my shoulder, even with the hands turned out like in the video?

What's your power level?

Like this type of plan

I want to get more size but only havec25jbs dumbells. Still possible?