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When we stumble upon photos of either males or females with enticing biceps, there is a tendency to think that they probably spend every day at the gym. Strong biceps are essential in order to draw attention from the ladies and the gentlemen. In addition to that we are using our arms and hands whenever we lift or carry something. That is to say, healthily trained biceps make our day-to-day errands easier.
You want to achieve perfect arm gains but the idea of attending the gym or purchasing weights sounds too expensive.
The good news is that it is possible to grow bigger arms even without weights at home. Our body rarely cares where we work out nor whether we use any equipment. All it cares about is the intensity of the workouts.
Thanks to the internet and tips from online coaches you can build impressive biceps with your body weight or household stuff. Wondering how to do this? Try these effective and simple bicep workouts at home with no equipment and of course, indulge in the food that increases the chances to grow biceps.
People often ask this question when it goes to growing big muscles. Once again, if you desire to have well-shaped arms there is no need to trek to the gym, pay for personal training and lift excruciatingly big weights.
Back and bicep workouts at home with no equipment or weights help people train their upper bodies. You can create a program on your own or search for reliable sources on the Internet.
Even if you are using no weights, you should prepare yourself for the at home bicep workouts by following a couple of steps:
Please note that the biceps, like other muscles, need some rest. Therefore, make a pause between each set for 30 to 40 seconds. In addition, you need to consider rest days since they let your body repair and help prevent injuries (3).
Doing a bicep workout without weights 3-4 days a week will positively affect your results. In case of any pain, stop the workout immediately and consult a specialist.
Read More: Tone Your Arms Using Triceps Exercises With No Equipment Required
If you completed all the above steps and are ready for the workout, you can check out the top 4 bodyweight bicep exercises. Before we move to the workout itself, here is what you can use instead of typical dumbbells:
You can be as creative as possible.
There are different types of weight:
Remember to use the right weights because overuse and tear of the biceps can lead to biceps tendinitis. The main symptoms of tendinitis are inflammation of the biceps, weakness, and pain in the front of the shoulder (4).
The possible treatment could be rest, physical therapy, over-the-counter medication, and cubes of ice on the biceps (4).
This is a convenient bicep exercise that targets the lats, biceps, rear deltoids, and abdominals.
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This is a situation where you won’t be drying yourself off in the shower but rather building bigger biceps and training your back.
Towel rows are fantastic for building upper body strength, especially in your upper back, lats, rear deltoids, and biceps.
The reverse plank is a great back and bicep workout that trains the posterior muscles, like, the rear deltoids, upper back, and lower back. This kind of plank also engages the abdominals which can help you reap stronger core strength.
The breakdancer is an excellent exercise that focuses on your biceps and shreds your abs.
Growing bigger biceps at home is now not a surprise. A lot of people now are enjoying far-away-from-office jobs and spend most of their days at home. Therefore, if you made your home a working area, why not make some room for at home bicep workouts with no equipment?
Check out these good arm workouts without weights that you can easily do at home. They are perfect because they require no alternative or special equipment whatsoever. You will be using your body weight. Make sure you have enough space for movements and no distractions on your way.
Read More: What Causes Armpit Fat And How To Get Rid Of It?
This body-weight bicep workout without equipment puts a strong emphasis on your biceps which are going to burn after the exercise.
Side planks feel easier but not less effective in building bigger biceps.
Traditional push-ups target your triceps, abs, and chest but with little tweaks, you can focus more on your biceps. This kind of push-up is tougher than the traditional one but more concentrated on reaping bicep muscles.
Everything is possible if you seek alternatives. Dumbbells are not necessary for bicep curls without weights. You are welcome to use a gallon of water, bags with rice, or a small toolbox. You are open to many opportunities. Make sure those alternatives are heavy enough to challenge your biceps.
It seems like every workout now is impossible without a set of traditional push-ups. Since this exercise strengthens your upper body muscles, including triceps, shoulders, upper and middle back, it activates the biceps in a small way. That said, doing traditional push-ups will not leave you with perfect biceps size and strength.
However, changing a traditional push-up into a more challenging version can target the biceps specifically. That is why a diamond-shape or one-arm push-ups are a faster and a more efficient way to reap your biceps with no equipment.
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An effective bicep workout without weights is only half of the way to growing good-looking biceps. You need to opt for a certain food that assists in building stronger arms. Choosing the right food can give you strength and with enough strength, you can lift heavier objects during workouts which eventually leads to bigger biceps. That sounds like a logical connection, right?
Jot down the following points and integrate them into your at home bicep workouts no equipment:
Protein is essential for arms workouts because it promotes muscle growth and speeds up recovery between workouts. Among the most common high-protein foods are eggs, chicken breasts, salmon, tuna, lean beef, turkey breast, Greek yogurt, beans, and chickpeas. On average, people should take between 1.4 and 1.8 grams per pound of body weight. If you lack protein, it can lead to muscle loss (1).
Simple carbs are loaded with calories that offer no nutritional benefits. They’re also called “empty” carbs. Limit your intake of baked goods, sugary drinks, candies, cookies, and other sugary sweets.
Without consuming enough fat, your body can start burning protein instead of fat for its energy needs. Fatty fish, chia seeds, dark chocolate, eggs, avocado, nuts, flaxseed, olive oil, olives, and yogurt are good sources of healthy fats (2).
Complex carbs are as essential for building muscle as protein. These carbs make you energetic and sustainable during workouts. Consider adding whole-grain breads and pasta, quinoa, oatmeal, brown rice, corn, potatoes, and green peas into your diet.
Make sure your food brings you enough calories. With a low-calorie intake, you are less likely to see results with your bicep-building workouts. Get most of the calories from healthy sources of carbohydrates, protein, and fat, as well as from fresh veggies and fruits.
Growing big biceps is possible without weights and other professional equipment. Due to bicep workouts with no weights, you can reap strong biceps at home or in any other comfortable location. In this article, you have learned about effective and simple bicep workouts at home with no equipment. It is advisable to make pauses between sets and do at least 10 reps in each one.
Besides exercises, people are recommended to consume products loaded with protein, complex carbohydrates, and healthy fats since they support muscle growth and speed recovery after the workout.
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