Biceps comes first if you want to show off muscles in front of someone. But how to pump larger biceps and is it possible to do this at home?
In one word, it’s possible. Of course, it sounds too beautiful to be true, but it is a fact. In order to pump large biceps, you do not need to go to the gym every day and do not even need to have special simulators at home.
This does not mean that you should not go to the gym or buy special exercise machines home. I mean, the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the gym
Hands themselves should be strong in the first place, especially for guys and this is a good reason to start training. In addition to increasing the strength in your hands, you will get a visual effect that no other muscle in the body will give you. The fact is that apart from the biceps, no muscles change so much in shape when they contract.
They attract girls, betray you confidence in the party. Large biceps attract the attention of even men, as this makes them envious.
Biceps is the biceps of the shoulder. The main function of the biceps is flexion of the arm in the elbow joint.
The muscle that is below the biceps and stretches along your shoulder is called triceps. Understand that the biceps are on top of the arm and triceps is on the bottom.
It’s clear that both muscles are very important and both muscles need to be worked out. But, when you are standing in front of people, the first thing they will pay attention to is biceps. But if you want to increase your hands in volume, then be sure to pay attention to training triceps. They make up 2/3 of the total arm volume.
How to pump biceps at home
I am going to tell you about two main types of exercises for training biceps at home, which will help you build biceps without huge weights.
Method 1. Weight Lifting
Lift heavy things that you didn’t even pay attention to before.
Method 2. Using your own body weight
Use your body to exercise muscle. Stuck somewhere without the ability to get something? Use your weight.
But first, let's try to find a few things that can be raised.
What to raise?
You can lift weights thanks to your heavy things in the house. For instance:
- Piles of heavy books,
- plastic water bottles,
- bags of rice
- all kinds of canned goods in your pantry.
One of the best weights is a few bags with 3 liter washing powder.
Some people use plastic bottles of milk or juice as weights. But the caps of such bottles tend to skip or leak. In washing tanks there are special caps that tighten tightly. Thanks to the handles, you will firmly hold the eggplant while lifting, making it a better choice than those of your old and dusty encyclopedias from your grandmother's attic.
You did not have empty eggplant? Then this is the best reason to start washing. As soon as you have two empty eggplants, start filling both with water until you gain the weight you want to lift.
To give the eggplants even more weight, you can go over to the beach and collect sand there to use it instead of water. This will make eggplant much harder.
How much weight do you need to lift?
The weight you must lift depends on how many repetitions you can perform with it.
By standard, you should perform a maximum of 8-12 repetitions. This is not too little to get hurt and not too much for the exercise to focus on endurance. Of course, you can perform 6-10 repetitions, but I suggest that you first hone a certain technique before proceeding with this.
To determine how much a certain object should weigh, which you will use in your exercises for lifting, do 12 repetitions in one go.
Too easy - if you completed the approach without much effort and feel that you can do more repetitions, then the weight is too small. Thanks to him, you will not pump big biceps.
Too hard - if after four repetitions you can’t lift the weight, then this is too much weight for you. You need to lower it.
Ideal weight - If the first few repetitions are partly light, but each subsequent repetition is more difficult, then this weight is just right.
At the beginning, krepatura appears, that is, the muscles will hurt greatly, and you will not be able to lift weight. But do not worry, you go to your goal. This sensation does not necessarily mean hypertrophy (an interesting word that means your muscles are growing). This is just the moment when you feel that your muscles have been stressed and stressed - this does not necessarily mean that they are growing, but you are definitely on the right track.
In that case, if you feel that you can handle a certain weight too easily, then the working weights must be increased, otherwise the muscles simply will not grow or become stronger. Of course, they can grow, but this will happen slowly and not as efficiently as if you felt your muscles say: “Damn, this weight is too heavy, we need to become much stronger to lift it.” Here in this case, there will be a real increase in biceps.
Biceps Exercises At Home
You need to always control and remember that you are lifting heavy enough. As soon as you easily lift eggplants for more than 10-12 reps, this is a clear indicator that you need to increase their weight - add water or sand.
Bicep flexion without extra weights
The most important and effective lifting exercise for working out your arms is called bending your arms for biceps . Stand evenly with your hands on each side and hold the eggplant in each hand. Your shoulders should be in place and not move during the entire movement of the hands.
As you exhale, raise the eggplant with your right hand up in front of you and pull your hand towards your right shoulder. You must bend your right biceps by turning the brush clockwise while lifting.
At the moment when your right hand is close to your right shoulder, hold it in that position and squeeze it tightly for a few seconds, then exhale while lowering your hand with the eggplant right to the starting position.
Do 3 sets of 8-12 reps. Between approaches, take a rest and a half minutes.
Tips and variations
Raise one eggplant once, and then alternate hands each time you raise. Right hand, left hand and so on. If you count, then in general, do 8-12 repetitions for each of the hands, in total, from 16 to 24 repetitions for both hands should be obtained.
You can lift both eggplants at the same time and do 8-12 reps at the same time.
You can sit on a chair, sofa, or bench instead of performing this exercise while sitting. The main thing is that nothing would interfere with the movement of the hands, which would make the biceps flexion.
Towel biceps flexion
This is a very effective exercise and very simple. You can do it almost everywhere.
If you are traveling and you don’t have heavy eggplant on hand, just use any bag or bag and towel. Increasing the weight of resistance is very simple, just fill your bag with everything you find around. Give her weight.
How to perform?
Place a towel over the top of your backpack or bag. Grasp the towel by the two edges with your hands and slowly twist the bag. Move up and rotate your arms so that at the top point (position) the palms are turned towards your shoulders.
Tip: When you reach the top point (position), try to turn your palms as far away from the body as possible and hold them in that position for a second or two. At the same time, it is worth straining your hands a lot.
Concentrated flexion with eggplant
For this embodiment of bicep flexion, which is also known as bicep flexion above the knee, you only need one eggplant, bench, chair or sofa. Sit on your chair and spread your legs wide apart, resting them on the floor.
Take the eggplant in your right hand and lean forward slightly so that the right elbow is pressed to the inside of the right thigh and completely lower your hand down.
The eggplant should be near the right ankle. For convenience, you can rest your left hand on your left knee. As you exhale, bend your right biceps and raise the eggplant until your hand touches your chest. Hold your hand in this position for about a second, and then inhale lower the eggplant, returning to its original position.
Perform 8 to 12 repetitions, and then switch to your left hand and continue to work with your left biceps in the same way.
As with the main flexion of the biceps, only the forearm should move. No need to swing your whole body, helping yourself to raise the eggplant.
Perform three sets of 8-12 repetitions per arm.
Biceps Exercises With Your Weight
Not every workout involves the use of extraneous weight. You can build your biceps just by using your own body weight as a weight.
Leg biceps flexion
To start this exercise, all you need is a chair, stool or sofa. Sit on a chair. Put your right hand under the left foot, with the thigh slightly higher than the knee.
Pull your leg as high as you can. You should not help the leg muscles with lifting, so that it is not too easy. Make sure you use only your arm muscles.
Over time, such an exercise becomes easy, so to make it harder, lift your foot up a notch. So you make the leg muscles pull your hand down when you try to raise your leg up.
Follow the approach of 8-12 repetitions, then switch to the other hand and leg. Perform an identical exercise.
Chin pull back
Now about how to pump biceps on the horizontal bar, using the special pull-back pull-up technique, by the way, this is the most effective basic movement for the biceps of the shoulder. You can install the horizontal bar for training right at home. If you have children, then the task becomes even easier. You can simply use their swing while the children are busy with lessons or walking.
Place your palms facing you, grasp the bar with your hands slightly wider than your shoulders.
In order to create an emphasis on biceps, make sure that the palms are turned in your direction. If the palms are facing away from you, the emphasis will be more on the back muscles and less on the biceps muscles.
Pull yourself so that your chin is on top of the bar. To do this, lift the weight of your own body, thanks to the bending of the arms, until your chin is at the level of the hands.
No need to help yourself in pull-ups by swinging, resorting to the so-called cheating. Be sure to keep your body as flat as possible when you are doing a pull-up and holding your legs together. Correct technique: with a strong movement, rise up and slowly lower yourself in an uncontrolled way, almost completely spreading your arms.
No need to strive to ensure that the arms are completely straight, and you hang like a monkey. It is necessary to stop until the moment when the arms are fully extended in the elbow joint so that the muscles are constantly in tension.
To prevent your feet from touching the ground, keep your legs bent at the knees between each pull-up so that they are behind you. Your body from the side should resemble the inverted letter "G".
How many reps do you need to do?
Pullups are a good basic exercise that pumps not only the biceps, but also the back muscles. So do as many pull-ups as you can. Keep your body level and not swaying.
Do not be lazy. Rise as high as possible. The more you train, the more reps you can do, and there will be more biceps.
Rubber harnesses instead of weight
You probably want to buy one inexpensive purchase - a rubber band. You can do a lot of different exercises with them, and all of them will be very effective for biceps.
We will do biceps flexion with a rubber expander. At the same time, hold each end of the tourniquet with your hands so that its middle hangs down and touches the ground. Stand with your foot in the middle of the harness and place your feet on the harness shoulder width apart.
Rest your elbows on your sides and begin to bend your forearm to your shoulders. Make sure that you bend your biceps and pull the rubber harness by the arms until it stops touching your shoulders.
Hold them in this position for several seconds, holding your hands tightly. After you can lower your hands down, returning to the starting position.
Try posing also as a kind of workout. Keep your arms bent for 10 seconds, and then relax them and wait a few seconds. Then repeat the exercise again. This is called an isometric exercise, that is, constant muscle tension when the muscle is held in one position.
Tip: The main thing is to flex your muscles as much as possible. Try to concentrate at this time and imagine that you are trying to press your fists to your head as close as possible, as if you want them to touch your head.
Try to keep your biceps tense for longer than a few seconds. You must feel exhausted. If your face shows agony, it means that you are doing everything absolutely right. This is the moment when you realize that your biceps will grow.
Performing such an exercise in a pose is a great method to strengthen your biceps right after a workout.
Nutrition for Muscle Growth
When you swing, you create microtrauma in the muscle fibers. This partial destruction of muscle tissue is a normal result after exercise.
Muscles respond to microtrauma and create a larger muscle.
You must eat right during recovery. Muscles require amino acids during recovery.
Amino acids are found in proteins. When you eat protein, your body breaks it down into usable amino acids. Your goal: eat 2 to 2.6 grams of protein per 1 kg of your weight. For example, if a person weighs 72 kg, then this is about 142-187 grams of protein per day.
Try to divide your daily food intake into 4-6 meals to nourish your body throughout the day.
Here is a list of several protein-rich foods:
- Poultry meat, such as chicken or turkey
- Fish meat such as tuna or salmon
- Lean meat
Another good source of protein is whey protein isolate. You can use this protein mixing with milk, water or make yourself a smoothie. You can also find other types of cocktails. But in terms of price-quality combination, whey protein has the best indicator and its additional advantage is that it is suitable for intake before and after training, as its absorption rate is faster than that of ordinary food and other types of protein.
If we talk about water, it is important to monitor the water balance in the body. Water retains its normal metabolic function, including muscle growth, which is 70% water. In fact, in the absence of normal fluid intake, catabolism can be caused. Catabolism, in turn, will contribute to muscle contraction.
Drink plenty of water to help your body absorb nutrients and maintain water balance during exercise and throughout the day.
Enjoy the pain
When you do the exercise, you may feel muscle pain. This is called krepatura.
The pain can occur even a couple of hours after training and reach a peak after 48 hours. It all depends on the intensity of the workout. It may take up to 7 days for the pain to go away.
Krepatura is a good pain. It can happen not only with beginners, but also with experienced athletes.
If you increase the intensity and change the exercises, then this can cause pain.
I’ve been working for twenty years, and I always get muscle pain after training on the chest. But I rarely have biceps or triceps.
Krepatura is good pain, but pain from injuries is bad. Do not lift heavy weights too early. Train gradually. From small to large.
If you feel a sharp pain in your biceps during training, consult your doctor.
It is advisable to consult a doctor before starting any exercise or nutrition program.
How often to train biceps
If you train too often, then this is not good.
Typically, two workouts per week will be enough to increase biceps in size. From one training session you can also get a good effect if you work correctly.
Never work on one muscle for several days in a row. This threatens injury.
If the biceps have not fully recovered after a workout, and you will begin the next workout, then this threatens to reduce them.
My advice: share your workouts. On one day, you work on the biceps and muscles of the upper belt, on the other, on the legs and the bottom. You can do cardio workouts instead of legs. There are many options.
Workout + Food + Rest = Big Biceps
To pump biceps you need to have endurance and discipline. Do not relax in training, give your muscles nourishment and relaxation. You will notice the first result very soon and believe me, it is very nice.