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Muscle-Building Workout and Diet


You think that body weight training means
that you have to go bicep-less? Not if you are going with Athlean XERO and
not if you watch what I’ll show you here today. What’s up guys? Jeff Cavaliere, ATHLEANX.COM Bicep training and bodyweight training. For a lot of you, they don’t mix. Right? How can you possibly train your biceps when
you have to rely on pulling. And if you haven’t heard about the Athlean
XERO Program, that’s the new bodyweight program from AthleanX. No bands, no bars, no bench, no bull, right. So there are no bars allowed, so forget that. So if you think that that’s all you can do,
I’m here to show you today, I’ll show you three exercises that you can do to disprove
that. Again I don’t care if I am in a an X-Box filled
with equipment or a cardboard box. It’s my job to be able to show you guys alternatives
and things that you can do. So the first one starts right here up against
a wall. Now don’t tell me you don’t have a wall because
you’ve got to have something that you are standing in. And unless you were air dropped in here, there’s
a door and there’s a wall. So what you do is get into a wall, against
a wall. Now understand, if I don’t have a bar and
I need resistance, I can use my leg. The thing is if I do a normal bicep curl I’d
have to be able to curl all the way to the top in order to get contraction. Well I’m sorry, I’m somewhat flexible but
not all that flexible. I can’t get my leg up to here, up to my neck
level. So what you do is you make a change, you change
the orientation of your body. So what we do in this case is we lean forward. So we’re going to cross over, we’re going
to grab underneath the ankle. Instead of trying to curl up to here, which
would be half range of motion. We just simply lean forward. Ok, so from here my job is to curl the weight
up to the shoulder here, you know up until a peak contraction. Guys familiar with AthleanX, we have the Fielder
Curl, where you’re actually in this bent over position. It changes the strength curve, so that you’re
peak contraction occurs around the halfway point opposed to all the way up. So it is actually perfect for what we are
trying to do here. So I’m leaned over and I’m using my leg as
resistance. If I want more resistance, I simply push my
leg down, that way, back, to where it started. If I want less resistance, I let it come up
. But cooler once I get it to the top here, I can push and do eccentric training for my
bicep too. So again here pushing down and not letting
it extend. Push, push, push and not letting it extend. And then I can work on the concentric by pushing
down with my leg and trying to curl it against that resistance. I mean, it’s actually even better than a bar
if you get good at managing your resistance because we have adaptable resistance around
the whole way. Let me hit the floor now and show you another
thing that you can do and doesn’t even require a wall. Ok. So here we are back down on the floor now
and again another example. Because as I said with Athlean XERO, the goal
with that program was to eliminate excuses. Bodyweight training can certainly be hard,
it can be challenging, it can be a muscle builder. But you have to eliminate the excuses. And one of them is again, that you can’t build
biceps doing bodyweight, Wrong. Right, we’re going to show number 2, why that
is. If you come down to the ground here, you may
have seen this exercise as an option before. When you lay on your side, you put your arm
flat on the ground. Get this arm out of the way. and then you
pull yourself up like that. Ok, trying to eliminate the abs and you pull
up. The problem that I have here is that there
is too much surface area here. You know, you’ve got your whole forearm up
against the ground. The more surface area you have the more your
tendency is going to be to push through there to drive you up and pull you through. So we make one slight tweak to this and it
actually gives us more range of motion to get the job done at the same time. So get more of a peak contraction. You just turn a little bit, ok so you’re up
where your elbow is in contact with the ground but the forearm isn’t. The legs instead of being pancaked down to
the ground here are off the ground. The arm is up over here. And then I pull all the way up. and because
I can keep going, I can actually allow the knees to come in a little bit and really get
a peak contraction here on the biceps. I go down, I can let the legs extend a little
bit, then I come up, again pull real hard with this hand, let the legs come in to keep
the peak contraction a little bit more and then go down. Again the challenge here is to try to keep
the abs out of it, as much as you can and let the arm and the elbow do the work to pull
you all the way up. Ok so again, On Fire. And do 10 or 12, guys this is one of those
exercises where is it a little awkward looking, sure. It’s not how we are used to training biceps. But get down on the ground, try one, see if
it makes your biceps work. And then leave the comment, or leave the thumbs
up because you’re going to see it absolutely does. Now one more for you, kind of X-tend it beyond
just the floor, to show you things that you can do as you are walking out of the room. Alright so before we leave today, I need to
show you one more exercise you can do when you’re leaving. Right here in the door. Now a cool part and feature of the Athlean
XERO Program is this X-tended series, I call it Athlean X-tended. I say, bodyweight training you want to do
it with absolutely nothing, with not even a single piece of equipment. I’ve got an entire program for you and that’s
what we did. But let’s say, like most of us, 95% of us
can find other things around the house. Counter tops, doorways, hardwood floors, chairs,
couches, things like that. That we can actually do really unique stuff
on, that can complement the program. We came up with a whole series of these. They work right in with the XERO program. And it gives us alternatives that you can
switch out on the fly, really cool, cool feature. But one of them is right here in the doorway. If you get in a regular doorway and you sort
of straddle the door jam. Alright, if you stand fairly close to it so
your feet are fairly close to the bottom of the wall here. That’s actually about how close you’d want
to be. Ok to start off. Now when you come up, if your hand is right
here on the door frame on the inside of the door. I’m basically going to pull and then as I
come up, the hand is going to try to turn. Ok, so you are just basically turn the forearm,
the hand if fixed on the inside. So the forearm will turn in order to get that
supination at the top. So basically I’m pulling my bodyweight in
and I’m turning the forearm up at the top. Now I can already get a good contraction of
the bicep here but that’s not enough. Ok this is a little too easy. Anybody that does TRX stuff will know that
this incline is too high to cause a lot of resistance. So what do we do? Again because we’re straddled around the doorway,
we step through the door. And we step through the door. Now my feet are, my other foot is in the same
position on the inside of the door. Now I lean back in here. And as I come up it’s already a lot harder. And I pull and turn the forearm. Up and turn the forearm. Up and turn the forearm. Ok, so again, all the way up, pull, pull,
pull, pull. Dead weight, my body is complete dead weight
at this point here. All the way up, and pull and then down. So, as you can see guys. Lots of options. Extinguish the whole idea here that you can
not do bodyweight training and bicep training at the same time. Same applies to the back. There’s a lot of ways to train your back without
getting on a pullup bar and relying on the same old same old or bars or dumbbells. As a matter of fact as I’ve said, all that
in the Athlean XERO Program. Guys, regardless, if you have equipment or
if you don’t have equipment we’ve got programs for you at AthleanX.com. The main thing is, you’ve got to get started. And you’ve got to start training the right
way. Whether it be the tweak over here on the wall
of getting your body in the right position to take advantage of the fact that you don’t
have external weight. Or whether it be things like this on the ground
or other creative things to do. That’s the whole point of AthleanX, to create
functional, athletic, strong bodies. And I think we’re doing a good job of it,
because you guys are all transforming yourselves, using the information. So leave your comment below. Let me know if you try a few of these. In the meantime, if you want the Athlean XERO
program head over to AthleanX.com , over there as well, AthleanX, AthleanX 2, all other things
there too. I’ll see you guys back next week. In the meantime have a good rest of your weekend.

100 thoughts on “How to Get Big Biceps – IN THE HOME!! (Without Equipment!)

  1. First workout hurts my knees. I can’t feel the second one and the third puts too much pressure on my fingertips. Rip

  2. thanks! i thought it wont work! after 3Weeks i saw improvements that i grew my triceps and biceps! and my abs got more bigger than before, and what i learned is if you do weights, it would make you fat if you stop the work out, and for some further research with exercises without equipment will not give side effects if u stop it bcus all u used is your own body that you made all your body parts better , if you do weights its only focused on the part your improving, thats why i continued this and i really thank you sir for doing the video! is the only video that had results! thank you so much sir!

  3. Bro, i came to live in uk… these cunts have poor houses and you cant go to the gym unless youre 18 (i asked st the gyms) and i was shocked when i didnt see any streetworkout parks here

  4. YO THANKS DUDE,much appreciated,these are really useful especially when i went overseas or went on my hikes with no equipment of anysort with me

  5. Finally I've found something that i can do by myself at home props to you bruh , new subscriber right there .

  6. First 3 comments –

    “i don't have a floor”
    2nd- “i broke my leg”
    3rd- “ the equipment I'm missing the biceps”

  7. Jeff really understands the body’s muscle anatomy and how to get the most balanced and evenly proportioned Muscular physique

  8. I tried doing the leg barbell curl and i noticed that i dont feel anything in my biceps, but my forearm hurts a lot after the exercise

  9. this did not help at all I'm going to try going to go and do something else because you suck the knot helps my biceps on the same picture

  10. Ты чмо, зачем почти все видео говорить и показывать движения, которые всем

  11. Oh man I went to a holiday that is 2 months long!! and I forgot to bring my dumbbells!!! and I was afraid to lose my bicep and thank god this miraculous video just popped up

  12. Just tried this , simply amazing . I’m getting dumbbells next week so I can workout my biceps at home when I don’t go to the gym.

  13. 1. Walk for 10 minutes
    2. 30 push ups
    3. 50 sit ups
    4. 30 lunges
    5. 30 triceps dips
    6. 30 squats
    (Is this good for a teenager who doesn’t have a lot of muscle and isn’t chubby)

  14. Also you can find a rail and do bar curls or Australian chin ups with a close or regular grip, very effective. Turn your wrists backwards when doing a pushup while pushing the center of your shoulder blades up as you reach the top

  15. I'm gonna try the doorframe thing asap. crunches hurt my back really badly (always has since I was a kid) so i try to find ways around the pressure on my back.

  16. my dog watched this video and now he has bigger biceps and he is now working as a police dog, and now its my time

  17. Quick question to anyone. I have just under a year worth of experience lifting and I recently started a 4 day upper lower routine. For push movements I focus on chest shoulders triceps. Would an effective way to train be for example:
    Week 1 – chest/strength, shoulders/power, triceps/size
    Week 2 – triceps/strength, chest/power, shoulders/size
    Week 3 – shoulders/strength, triceps/power, chest/size
    Or should I do say chest would be strength for the 1st workout and power for 2nd, then the next week have chest for size the 1st workout than strength. or just go heavy for all 3 on 1st workout, and then do volume? Sorry for long ass comment, I don't feel I've made my point unless you know all the details. Any input would be appreciated.

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