A secret technique that allows you to pump up your arms up to 45 cm without using steroids at home, giving only 15 minutes a day. If you set out to build muscle at home, then this is quite possible to do. First of all, you need high self-discipline and a couple of sports equipment. Anyone who wants to know how to quickly build biceps at home should get at least dumbbells. If you also have a barbell, then this is just great. There should be no problems with the horizontal bar, since it can be found at any school stadium.
How to quickly build biceps with a horizontal bar?
Pull-ups must be performed on the horizontal bar to work out the biceps. To do this, use a reverse grip and a narrow hand position. For a more comfortable pull-up, we recommend using gloves. For the first set, do as many reps as possible. After that, rest for two minutes and repeat the exercise. By reducing the number of repetitions by two.
Rest for three minutes now and move on to the third set, doing the same number of reps you did in the first set. Do the last set after a minute's rest, reducing the number of repetitions by two in comparison with the previous one.
During the first week of class, this program should be performed every second day. After that, you can change the training regime and work for three days in a row, after which you can rest for the same amount of time. It will take you about one month to see the results of the classes. Together with the biceps, the lats will also be strengthened. To speed up your progress, you will need a barbell and dumbbells.
How to quickly pump up biceps with a barbell?
To work out the biceps, it is necessary to use movements based on the work of the elbow joint. Simply put, all arm curls will be effective. It should be remembered that the amplitude of movement is important here. It can be complete or partial. For mass work, you need to use full amplitude, and partial will improve muscle definition. Before you start working with the barbell, your job is to determine the required weight. It should be large enough, but at the same time not excessive, so that the technique of performing movements is not disturbed. To perform a barbell extension for biceps, you should take a sports equipment with a lower grip. After that, it is necessary to lift it in the direction of the chest.
It is very important that your elbow joints remain motionless. To make it easier for you, press them against the body and hold them in this position. The projectile should only move with the effort of the biceps and back muscles. In the lowest position of the trajectory, do not fully extend the arms at the elbow joints. They should be slightly bent to reduce stress on the joints.
To perform movement with partial amplitude, it is necessary to position the elbow joints on a support. Of course, a simulator or an incline bench is the best option for this. This is an isolated movement, as only the biceps work in it, and you will not be able to use your back muscles.
How to quickly build biceps with dumbbells
Dumbbells are an excellent tool for training all the muscles in the body, including the biceps. The maximum effect can be obtained by combining work with dumbbells and a barbell. It is very important to monitor your breathing, raising the projectile as you exhale, and lowering it as you inhale. You can train biceps with dumbbells twice a week.
If you have a certain level of physical fitness, then you can conduct three sessions. You should not train more often, since the body must have time to recover. Not only will this not have a positive effect, but it can cause injury. If you are wondering how to quickly build biceps at home using dumbbells, then we offer several exercises.
- Exercise # 1. Sit on a stool and spread your legs wide so that your position is as stable as possible. A hand with a sports equipment clamped in it is located between the legs. To make it easier for you to perform the movement, place your elbow joint on your leg. Begin to bend your arm towards the chest.
- Exercise number 2. Take sports equipment in your hands and take a lying position on the fitball. In this case, rest your feet on the ground to maintain balance.
- Exercise number 3. Place your knee support in front of the fitball. The hand with the sports equipment clamped in it should be on the ball. To maintain balance, rest your free hand on the fitball. Begin doing curls using only bicep strength.
All these movements should be performed 15 to 20 times in one set. That's all. What I wanted to tell, answering the question - how to quickly pump up biceps at home?
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