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The 5 Best Bodyweight Exercises for Building Big, Muscular Arms
Mark G. Winston asked:
I’ve read several articles in which some self-proclaimed fitness “guru” insists that you must choose between bodyweight and weight lifting exercises in setting up your strength or muscle building program. The usual argument claims that bodyweight exercises are absolutely better than weight lifting techniques without any consideration of your specific training objective.
In reality, it’s a false debate because if your goal is to build big, muscular arms you should use both bodyweight exercises and weight lifting movements to do so.
Specifically, if your goal is to maximize the size and strength of your biceps and triceps, you need a program based primarily on isolation bodybuilding techniques that are supplemented with compound exercises. These compound exercises should include both weight lifting movements (which I’ve discussed in other articles) and bodyweight exercises. While the isolation training will stimulate maximum growth in your biceps and triceps, there’s no question that the following bodyweight exercises can enhance the amount and rate of that growth and ensure balanced development of your entire upper body.
1. Triceps Pushups
Triceps pushups are the only isolation exercise in this group and designed to minimize chest and shoulder involvement with targeted resistance on your triceps. For proper performance, simply take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. Slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps.
If your bodyweight doesn’t provide sufficient resistance, have a training partner gently place barbell plates on your back as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased poundage in each set.
2. Seated Triceps Dips
Seated triceps dips are another terrific triceps builder. To do this exercise, sit on a workout bench or chair with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps.
Again, if your bodyweight doesn’t provide enough resistance, keep your legs together and extend them to another chair or workout bench in front of you so that they’re parallel to the floor. Then have a training partner gently place barbell plates on your thighs as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.
3. Parallel Bar Dips
Parallel Bar Dips are great for shaping and building mass in the long and medial heads of the triceps. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For substantial training emphasis on your triceps, hold your torso as erect as possible (leaning forward puts primary resistance on your chest). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight triceps builder as long as you watch your technique and keep your torso straight throughout the movement.
For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it. Make sure to keep your rep range within 6-10 reps per set. A sample overload sequence could include 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.
4. Chin Ups
Chin Ups are excellent for building strength and muscle mass in your biceps. This exercise also thickens the latissimus dorsi (“lats”) and rhomboid muscles on the sides and upper-middle portion of your back. Simply grasp the Chin Up bar with an underhand grip and your arms shoulder-width apart. Inhale as you pull your body upward until your chin nearly touches the bar. Exhale as you lower your body to return to the starting position.
For variation and balanced biceps development, you can alternately do this exercise with your arms slightly wider than shoulder-width to place more emphasis on the short head or inner portion of your biceps.
Use a weighted harness if you need to increase your resistance beyond your bodyweight. Make sure to stay within the 6-10 rep range with gradually increased weight in each set.
5. Pull Ups
Pull Ups are another excellent bodyweight exercise for adding power and muscle density to your biceps. Like Chin Ups, this exercise also works your lats and and rhomboids. Pull Ups also put significant resistance on the trapezius muscles in your shoulders when you squeeze your scapulae together at the top of the movement. Simply grasp the Pull Up bar with an overhand grip and your arms spread comfortably but wide apart. Inhale as you pull your body upward until your eyes are slightly higher than the bar. Exhale as you lower your body to return to the starting position.
For variation you can pull your body upward with your chin facing the bar or with your head facing downward as you pull yourself up with the bar behind your neck. When performing this movement with your chin facing the bar, primary training emphasis in on your biceps and lower lats. But when you pull yourself up with the bar behind your neck, focused resistance is placed on your biceps and upper lats. Either approach will add strength and muscle tone to your upper arms.
As with your Chin Ups, use a weighted harness when doing Pull Ups if you need to increase the training resistance beyond your bodyweight. And always make sure you stay within 6-10 reps per set with gradually increased weight in each set.
As you can see, bodyweight exercises and bodybuilding techniques go hand-in-hand when it comes to building big, muscular arms. If anybody tries to tell you something different, tell them to go do some weighted Chin Ups and Dumbbell Preacher Curls.
Muscle Gain
I’ve read several articles in which some self-proclaimed fitness “guru” insists that you must choose between bodyweight and weight lifting exercises in setting up your strength or muscle building program. The usual argument claims that bodyweight exercises are absolutely better than weight lifting techniques without any consideration of your specific training objective.
In reality, it’s a false debate because if your goal is to build big, muscular arms you should use both bodyweight exercises and weight lifting movements to do so.
Specifically, if your goal is to maximize the size and strength of your biceps and triceps, you need a program based primarily on isolation bodybuilding techniques that are supplemented with compound exercises. These compound exercises should include both weight lifting movements (which I’ve discussed in other articles) and bodyweight exercises. While the isolation training will stimulate maximum growth in your biceps and triceps, there’s no question that the following bodyweight exercises can enhance the amount and rate of that growth and ensure balanced development of your entire upper body.
1. Triceps Pushups
Triceps pushups are the only isolation exercise in this group and designed to minimize chest and shoulder involvement with targeted resistance on your triceps. For proper performance, simply take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. Slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps.
If your bodyweight doesn’t provide sufficient resistance, have a training partner gently place barbell plates on your back as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased poundage in each set.
2. Seated Triceps Dips
Seated triceps dips are another terrific triceps builder. To do this exercise, sit on a workout bench or chair with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps.
Again, if your bodyweight doesn’t provide enough resistance, keep your legs together and extend them to another chair or workout bench in front of you so that they’re parallel to the floor. Then have a training partner gently place barbell plates on your thighs as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.
3. Parallel Bar Dips
Parallel Bar Dips are great for shaping and building mass in the long and medial heads of the triceps. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For substantial training emphasis on your triceps, hold your torso as erect as possible (leaning forward puts primary resistance on your chest). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight triceps builder as long as you watch your technique and keep your torso straight throughout the movement.
For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it. Make sure to keep your rep range within 6-10 reps per set. A sample overload sequence could include 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.
4. Chin Ups
Chin Ups are excellent for building strength and muscle mass in your biceps. This exercise also thickens the latissimus dorsi (“lats”) and rhomboid muscles on the sides and upper-middle portion of your back. Simply grasp the Chin Up bar with an underhand grip and your arms shoulder-width apart. Inhale as you pull your body upward until your chin nearly touches the bar. Exhale as you lower your body to return to the starting position.
For variation and balanced biceps development, you can alternately do this exercise with your arms slightly wider than shoulder-width to place more emphasis on the short head or inner portion of your biceps.
Use a weighted harness if you need to increase your resistance beyond your bodyweight. Make sure to stay within the 6-10 rep range with gradually increased weight in each set.
5. Pull Ups
Pull Ups are another excellent bodyweight exercise for adding power and muscle density to your biceps. Like Chin Ups, this exercise also works your lats and and rhomboids. Pull Ups also put significant resistance on the trapezius muscles in your shoulders when you squeeze your scapulae together at the top of the movement. Simply grasp the Pull Up bar with an overhand grip and your arms spread comfortably but wide apart. Inhale as you pull your body upward until your eyes are slightly higher than the bar. Exhale as you lower your body to return to the starting position.
For variation you can pull your body upward with your chin facing the bar or with your head facing downward as you pull yourself up with the bar behind your neck. When performing this movement with your chin facing the bar, primary training emphasis in on your biceps and lower lats. But when you pull yourself up with the bar behind your neck, focused resistance is placed on your biceps and upper lats. Either approach will add strength and muscle tone to your upper arms.
As with your Chin Ups, use a weighted harness when doing Pull Ups if you need to increase the training resistance beyond your bodyweight. And always make sure you stay within 6-10 reps per set with gradually increased weight in each set.
As you can see, bodyweight exercises and bodybuilding techniques go hand-in-hand when it comes to building big, muscular arms. If anybody tries to tell you something different, tell them to go do some weighted Chin Ups and Dumbbell Preacher Curls.
Muscle Gain
Muscle Building Secrets You Must Know
Peter Noopy asked:
nt to be the popular gym buff or want to have a beautiful body like Angelina Jolie? Your reason does not matter at all. Do yourself a favor and build certain level of muscle mass in your body.
To help you, here are few tips to achieve your dream of building a pounds of lean muscle.
The law of progressive overwork simply states that you must increase the amount of reps or the amount of weight lifted every single workout in order to start muscle growth.
Now the point is, how are we benefited from it when the body gets adapted to the stimuli? Well the key is to place ever growing demand on the body, thus forcing it to repeatedly adapt. Training with weights is certainly the best method to accomplish this. By using this technique, you can easily recognize the weight of the equipment that you can hoist. Eventually, you can add more weight so that you may start building those muscles.
If you exercise with the exact same weight each session and carry out the same amount of repetitions, how can you be expecting your body to grow? So, if you want larger biceps, you must increase the load you are lifting each session or the amount of reps.
Perform 8-12 reps on any given work out. This will arouse most muscle growth. Lower rep ranges of say 3-6 work fine for building strength but not essentially muscle hypertrophy (growth). Higher reps e.g. 15 to 20 repetitions may also trigger your muscle to grow. Unfortunately, this is not enough if you want to have that pack of muscles in your body. What you should do is to lift heavy weights that would let you do at least eight repetitions but not more than 12 repetitions.
Do 6-9 sets for every body part. If you are working out with good form this is everything you’ll require fueling the muscle growth. You want to keep your workouts less than forty-five minutes to stay away from the release of hormones that actually break your muscle tissue down. Fortunately, you can accomplish this easily by doing a maximum of 9 sets for each body part.
When you lift weights your muscles actually tear & your body repairs them and grows. If you want your muscle fibers to grow, it must be given the essential supplements. It is as simple as eating a big so that you can also be big. A good bodybuilding diet will allow you to grow with minimal fat at the same time.
Muscle equals protein. Your muscle tissue needs to be repaired or at least replenished after you work out. Therefore, it is a must that you consume a high quantity. Protein intake can be very tricky. Several starters are not aware that they are actually getting inadequate protein. On the other hand, those who have been working out for so long take high amount of proteins which are no longer needed by the body.
Your lean weight is your whole body weight less the amount of fat you are carrying. You will want to know your body fat percentage for this. In case you are not yet sure, you can also use the Body Fat Calculator so that you can have a good approximation. Another rule is to eat at least 1 gram of protein for each and every pound of your body’s total weight. So a 160 lb man must take 160 grams of protein per day.
Muscle Gain
nt to be the popular gym buff or want to have a beautiful body like Angelina Jolie? Your reason does not matter at all. Do yourself a favor and build certain level of muscle mass in your body.
To help you, here are few tips to achieve your dream of building a pounds of lean muscle.
The law of progressive overwork simply states that you must increase the amount of reps or the amount of weight lifted every single workout in order to start muscle growth.
Now the point is, how are we benefited from it when the body gets adapted to the stimuli? Well the key is to place ever growing demand on the body, thus forcing it to repeatedly adapt. Training with weights is certainly the best method to accomplish this. By using this technique, you can easily recognize the weight of the equipment that you can hoist. Eventually, you can add more weight so that you may start building those muscles.
If you exercise with the exact same weight each session and carry out the same amount of repetitions, how can you be expecting your body to grow? So, if you want larger biceps, you must increase the load you are lifting each session or the amount of reps.
Perform 8-12 reps on any given work out. This will arouse most muscle growth. Lower rep ranges of say 3-6 work fine for building strength but not essentially muscle hypertrophy (growth). Higher reps e.g. 15 to 20 repetitions may also trigger your muscle to grow. Unfortunately, this is not enough if you want to have that pack of muscles in your body. What you should do is to lift heavy weights that would let you do at least eight repetitions but not more than 12 repetitions.
Do 6-9 sets for every body part. If you are working out with good form this is everything you’ll require fueling the muscle growth. You want to keep your workouts less than forty-five minutes to stay away from the release of hormones that actually break your muscle tissue down. Fortunately, you can accomplish this easily by doing a maximum of 9 sets for each body part.
When you lift weights your muscles actually tear & your body repairs them and grows. If you want your muscle fibers to grow, it must be given the essential supplements. It is as simple as eating a big so that you can also be big. A good bodybuilding diet will allow you to grow with minimal fat at the same time.
Muscle equals protein. Your muscle tissue needs to be repaired or at least replenished after you work out. Therefore, it is a must that you consume a high quantity. Protein intake can be very tricky. Several starters are not aware that they are actually getting inadequate protein. On the other hand, those who have been working out for so long take high amount of proteins which are no longer needed by the body.
Your lean weight is your whole body weight less the amount of fat you are carrying. You will want to know your body fat percentage for this. In case you are not yet sure, you can also use the Body Fat Calculator so that you can have a good approximation. Another rule is to eat at least 1 gram of protein for each and every pound of your body’s total weight. So a 160 lb man must take 160 grams of protein per day.
Muscle Gain
Muscle Building Exercises – 8 Tips to Re-Charge Your Energy
Gerry Marsh asked:
In todays hectic lifestyle it is sometimes hard to fit in everything we need to do. But whatever you do, don’t give up your regular exercising routines. Muscle building exercises are your own private, built in energy source. The time you take to do your regular exercise routine will be given back many times over with increased energy and reduced stress.
The following 8 tips will help you get the most out of your muscle building exercises:
Use Proper Techniques
Be sure your form isolates the muscles or parts of the body you want to target. Short periods of high intensity are needed to ensure maximum muscle building.
Use A Full Range Of Motion
Don’t restrict your movement without reason. For example free weights permit your back and legs to work while a weight machine restricts your movement. Stimulating and working your muscles will help to strengthen your joints.
Mix Up Your Cadence
Slow movements will force your muscles to contract over a longer period of time and give you the maximum benefit. In sports type training, mixing up your cadence with fast an slow cycles is the way to go.
Watch Your Angles
Isolate your target muscles using the best angles to maximize the muscle exercise while minimizing the risk of injury. We all know that we should lift with our legs and not our back but it is easy to forget when we are doing a muscle building workout.
Mix Up Your Routines
Try a dumbbell press lying on an exercise ball. You will be working your abs, chest and triceps in addition to your biceps. This type of exercise may challenge you until you get used to it nut then you will find an refreshing and rewarding break from your normal routines.
Add Some Cardio
Cardio done right will increase your heart rate and strengthen both your heart and lungs. When you get into the fat burning zone you will almost feel the fat melting away. Muscle building exercises that strengthen your heart and lungs together with burning the fat is a sure formula for charging up your energy supply.
Don’t Skip The Warmup
Always start slow and give your muscles time to warm up. Stretching and mild exercise will help get the blood flowing and loosen up your muscles. Working stiff, cold muscles and joints is a sure road to injury. You need that extra blood flow to help carry the nutrients to your muscles to supply the energy needed by your workout. Without the warmup your body won’t be ready to tackle the more vigorous routines.
Alternate Days
Don’t do the same muscle building routine two days in a row. An ideal schedule may be to work on the weights on Monday, Wednesday and Friday filling in with cardio on the off days. Saturdays are good for a run or for an extra day of rest.
Don’t fall into the trap of “being too busy” to get in your muscle building exercise. Even if muscle building isn’t your primary goal, you will get so many other benefits from your workout routine and have more energy to tackle all of those other items on your must do list. Muscle building exercises are really your personal energy battery. Use it and it will never be empty.
Muscle Gain
In todays hectic lifestyle it is sometimes hard to fit in everything we need to do. But whatever you do, don’t give up your regular exercising routines. Muscle building exercises are your own private, built in energy source. The time you take to do your regular exercise routine will be given back many times over with increased energy and reduced stress.
The following 8 tips will help you get the most out of your muscle building exercises:
Use Proper Techniques
Be sure your form isolates the muscles or parts of the body you want to target. Short periods of high intensity are needed to ensure maximum muscle building.
Use A Full Range Of Motion
Don’t restrict your movement without reason. For example free weights permit your back and legs to work while a weight machine restricts your movement. Stimulating and working your muscles will help to strengthen your joints.
Mix Up Your Cadence
Slow movements will force your muscles to contract over a longer period of time and give you the maximum benefit. In sports type training, mixing up your cadence with fast an slow cycles is the way to go.
Watch Your Angles
Isolate your target muscles using the best angles to maximize the muscle exercise while minimizing the risk of injury. We all know that we should lift with our legs and not our back but it is easy to forget when we are doing a muscle building workout.
Mix Up Your Routines
Try a dumbbell press lying on an exercise ball. You will be working your abs, chest and triceps in addition to your biceps. This type of exercise may challenge you until you get used to it nut then you will find an refreshing and rewarding break from your normal routines.
Add Some Cardio
Cardio done right will increase your heart rate and strengthen both your heart and lungs. When you get into the fat burning zone you will almost feel the fat melting away. Muscle building exercises that strengthen your heart and lungs together with burning the fat is a sure formula for charging up your energy supply.
Don’t Skip The Warmup
Always start slow and give your muscles time to warm up. Stretching and mild exercise will help get the blood flowing and loosen up your muscles. Working stiff, cold muscles and joints is a sure road to injury. You need that extra blood flow to help carry the nutrients to your muscles to supply the energy needed by your workout. Without the warmup your body won’t be ready to tackle the more vigorous routines.
Alternate Days
Don’t do the same muscle building routine two days in a row. An ideal schedule may be to work on the weights on Monday, Wednesday and Friday filling in with cardio on the off days. Saturdays are good for a run or for an extra day of rest.
Don’t fall into the trap of “being too busy” to get in your muscle building exercise. Even if muscle building isn’t your primary goal, you will get so many other benefits from your workout routine and have more energy to tackle all of those other items on your must do list. Muscle building exercises are really your personal energy battery. Use it and it will never be empty.
Muscle Gain
