How to pump big biceps at home as soon as possible

Biceps comes first if you want boasting muscle before someone. But how to pump larger biceps and is it possible to do this at home conditions?

In one word, it’s possible. Of course it sounds too beautiful to be true, but it is a fact. To pump big biceps, you don’t need to go to the gym every day and even no need to have special equipment at home.

This does not mean that you should not go to the gym or not. buying special exercise equipment home. I mean that the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the hall

Hands themselves must be strong first, especially guys and this is a good reason to start training. Besides, that you increase the strength in your hands, you get such a visual effect, which no other muscle in the body will give you. The fact is that except the biceps, no muscle changes so much in shape when they are declining.

They attract girls, betray you confidence in the party. Large biceps attract the attention of even men, as this forces them to envy.

• Biceps anatomy
• How to pump biceps at home
  • Method 1. Weight Lifting
  • Method 2. Using your own body weight
    • What to raise?
  • How much weight do you need to lift?
• Biceps Exercises At Home
  • Bicep flexion without extra weights
  • Towel biceps flexion
  • Concentrated flexion with eggplant
• Biceps Exercises With Your Weight
  • Leg biceps flexion
  • Chin pull back
    • How many reps do you need to do?
  • Rubber harnesses instead of weight
• Nutrition for Muscle Growth
  • Enjoy the pain
• How often to train biceps

Biceps anatomy

Biceps is the biceps of the shoulder. The main function of the biceps is bending the arm at the elbow joint.

The muscle that is below the biceps and stretches along your shoulder called triceps. Understand that the biceps are on top arms, and triceps – from below.

It’s clear that both muscles are very important and both muscles need to work out. But, when you stand in front of people, the first thing that they pay attention, it’s biceps. But if you want to increase your hands in volume, then be sure to pay attention to triceps training. They are 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 biceps workouts at home to help you pump your biceps muscles without huge weights.

Method 1. Weight Lifting

Lift heavy things that you haven’t even paid to before attention.

Method 2. Using your own body weight

Use your body to exercise muscle. Stuck somewhere without the opportunity 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 laundry bags. 3 liter powder.

Some people use plastic as weights bottles of milk or juice. But the caps of such bottles have the property bounce or leak. There are special washing tanks caps that tighten tightly. Thanks to the handles you hold the eggplant tight while lifting, making it better choice than those of your old and dusty encyclopedias from your attic grandmothers.

You did not have empty eggplant? Then this is the best reason. start washing. As soon as you have two empty eggplants, start filling both with water until you gain the weight that you want to raise.

To give eggplant even more weight, you can run 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 much repetitions you can perform with it.

By standard, you should perform a maximum of 8-12 repetitions. it not too little to get hurt and not too much to exercise focused on endurance. Of course you can perform and 6-10 reps, but I suggest you hone it first certain technique before embarking on this.

To determine how much a particular item should weigh, which you will use in your lifting exercises, do 12 repetitions in one go.

Too easy – if you completed the approach without special efforts h feel that you can do more reps, then the weight is too small. Thanks to him you are not pump up your big biceps.

Too hard – if after four repetitions If you cannot lift weights, then this is too much weight for you. You need to lower it.

Ideal weight – if the first few the repetitions turned out to be partly easy, but each subsequent the repetition is increasingly difficult, then such a weight is at the very time.

At the beginning, krepatura appears, that is, the muscles will be strongly Get sick and you won’t be able to lift weight. But don’t worry, you go to your goal. This feeling doesn’t necessarily mean hypertrophy (an interesting word that means your muscles grow). This is exactly the moment when you feel that your muscles were stressed and stressed – this doesn’t necessarily mean that they are growing, but you are definitely on the right track.

In the event that you will feel that you can handle with a certain weight is too easy, so working weights are necessary to increase, otherwise the muscles simply will not grow or will not stronger. Of course, they can grow, but this will happen slowly. and not as effective as if you felt your muscles they say: “Damn, this weight is too heavy, we need to become much stronger to lift it. “Well, in that case it will be real growth of biceps occurs.

Biceps Exercises At Home

You need to always control and remember whether heavy weight you lift. As soon as you lift it up easily eggplant over 10-12 reps, this is a clear indication that you need to increase their weight – add water or sand.

Bicep flexion without extra weights

The most important and effective lifting exercise to work out of the arms is called bending the arms for biceps. Stand up straight with your hands on the sides, and hold the eggplant in each hand. Your shoulders must stand still and not move during the whole movement hands.

When exhaling, raise the eggplant with your right hand up in front of you and pull your hand to your right shoulder. You have to produce flexion of the right biceps due to clockwise rotation of the hand arrow while lifting.

The moment your right hand comes close to your right shoulder, hold it in that position and squeeze it tightly a few seconds, then exhale while lowering your hand with the eggplant up to the starting position.

Do 3 sets of 8-12 reps. Relax between sets one and a half minutes.

Tips and variations

Raise one eggplant once, and then alternate hands with every climb. Right hand, left hand and so on. If to count, then in general do 8-12 repetitions for each hand, a total of 16 to 24 reps for both hands.
You can lift both eggplants at the same time and at the same time do 8-12 reps.

You can sit on a chair, sofa or bench instead of Perform this exercise while sitting. The main thing is that nothing would be movement of the hands It didn’t hurt to do bicep flexion.

Towel biceps flexion

This is a very effective exercise and very simple. You can him do almost anywhere.

If you are traveling and you don’t have heavy eggplant, just use any bag or bag and towel. It’s very easy to increase the resistance weight, just fill your bag all that you find around. Give her weight.

How to perform?

Place a towel through the top strap of your backpack or bags. Grasp the towel by the two edges with your hands and slowly twist bag. Move up and rotate your arms so that at the highest point (position) palms were turned towards your shoulders.

Tip: When you reach a high point (position) try to turn your palms as far as possible from body and hold them in this position for a second or two. Wherein it is worth straining your hands.

Concentrated flexion with eggplant

For such a bicep flexion embodiment, which is also known as bending your biceps over your knee, you only need one eggplant, bench, chair or sofa. Sit on your chair and wide spread your legs, resting them on the floor.

Take the eggplant in your right hand and lean forward slightly, which would the right elbow be pressed to the inside of the right thigh and fully lower your hand down.

The eggplant should be near the right ankle. For your convenience, you you can rest your left hand on your left knee. Bend as you exhale right biceps and raise the eggplant until your arm touches the chest. Hold your hand in this position for approximately second, and then inhale lower the eggplant, returning to the original position.

Perform 8 to 12 repetitions, and then switch to left arm and continue to work with your left biceps the same way.
As with the main flexion of the biceps, it should only move forearm. No need to rock your whole body, helping yourself raise the eggplant.

Perform three sets of 8-12 repetitions per arm.

Biceps Exercises With Your Weight

Not every workout involves using an outsider. weight. You can build your biceps just by using weight own body as a burden.

Leg biceps flexion

To start this exercise, all you need is chair, stool or sofa. Sit on a chair. Stick your right arm under the left leg, while the thigh should be slightly higher, than the knee.

Pull your leg as high as you can. Not worth it to 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 that to make it harder, lift your foot up a notch. So you make leg muscles pull your hand down when trying to raise your leg up.

Perform an approach of 8-12 repetitions, then switch on the other arm and leg. Perform an identical exercise.

Chin pull back

Now about how to pump biceps on the horizontal bar, using a special pull-back pull-up technique, by the way, this is the most effective basic movement for the biceps of the shoulder. You can set the horizontal bar for training right at home. If If you have children, then the task becomes even easier. You can just use their swing while children are busy with lessons or walking.

Place your palms facing you, grab the bar hands slightly wider than shoulders.

In order to create an emphasis on biceps, make sure that palms are turned in your direction. If the palms are facing away from you, then the emphasis will go more on the back muscles and less on the muscles biceps.

Keep your chin on top crossbars. To do this, lift your own body weight, thanks bending your arms until your chin is level hands.

No need to help yourself pull-ups swinging, resorting to the so-called cheating. Be sure to keep your body as high as possible. more evenly when you are doing a pull-up and keep your legs together. Correct technique: with a strong movement, go up and slowly lower yourself in a controlled way, with your arms almost fully extended.

No need to strive to ensure that the hands are completely straight, and you hang like a monkey. Need to stop until the moment when the arms are fully extended in the elbow joint, which would the muscles were constantly in tension.

So that the feet do not touch the ground, between each Keep your legs bent at the knees while pulling up so that they were behind you. Your body 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. therefore do as many pull-ups as you can. Keep at this body is smooth, and not swaying.

Do not be lazy. Rise as high as possible. More you exercise, the more repetitions you can do, and the biceps will be more.

Rubber harnesses instead of weight

You probably want to buy one inexpensive purchase – rubber harness. You can do a lot of different exercises with them, and they will all be very effective for biceps.

We will do biceps flexion with a rubber expander. At hold each end of the tourniquet with your hands so that its middle hung down and touched the ground. Stand with your foot in the middle of the harness and place your legs on a tourniquet shoulder-width apart.

Rest your elbows on your sides and begin to bend your forearm to shoulders. Make sure you bend your biceps and pull hands of the rubber harness all the way until your hands touch shoulders.

Hold them in this position for several seconds, clutching his hands tightly. After you can lower your hands down, returning to starting position.

Try posing also use as a kind workout. Keep your arms bent for 10 seconds and then relax them and wait a few seconds. Then repeat again exercise. This is called an isometric exercise, i.e. constant muscle tension when the muscle is held in one position.

Tip: The main thing is to flex your muscles as much as possible. stronger. 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 will be show agony, it means that you do everything absolutely correctly. This is the moment when you realize that your biceps will grow up.

Performing such an exercise in a pose is a great method to strengthen your biceps right after your workout.

Nutrition for Muscle Growth

When you swing, you create microtrauma in the muscle fibers. it partial destruction of muscle tissue is a normal result after training.

Muscles respond to microtrauma and create a larger muscle.

You must eat right during recovery. During muscle recovery requires amino acids.

Amino acids are found in proteins. When you eat protein, your the 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 protein per day.

Try to divide your daily meal into 4-6 meals, which to nourish your body all day long.

Here is a list of several protein-rich foods:

• Eggs
• Poultry meat, such as chicken or turkey
• Fish meat such as tuna or salmon
• Lean meat

Another good source of protein is whey isolate. protein. You can consume this protein by mixing with milk, water or make yourself a smoothie. You can also find other species. cocktails. But the combination of price and quality, whey protein has the best rate and its added advantage is that it is suitable for taking before and after training, as it assimilation rate faster than regular foods and other types squirrel.

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. Actually, in the absence of normal fluid intake, you can cause catabolism. Catabolism, in turn, will reduce the muscles.

Drink plenty of water to help your body absorb nutrients substances and maintain water balance during training and everything of the day.

Enjoy the pain

When you do the exercise, you may feel pain in the muscles. This is called krepatura.

The pain can also appear in a couple of hours after training and reach a peak after 48 hours. It all depends on the intensity 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, as well as experienced athletes.

If you increase the intensity and change the exercises, it can cause soreness.

I’ve been working for twenty years, and I always have pain in muscles after training on the chest. But rarely do my biceps hurt or triceps.

Krepatura is good pain, but pain from injuries is bad. Not lift weights too early. Train gradually. From small to large.

If you feel a sharp pain in your biceps during training, see a doctor.

It is advisable to consult a doctor before starting any exercise or nutritional programs.

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 workout you can also get a good effect if you work correctly.

Never work on one muscle for several days. contract. This threatens injury.

If your biceps aren’t fully recovered after a workout, and you will start the next workout, then this threatens them decrease.

My advice: share your workouts. One day you are working on biceps and muscles of the upper belt, in the other – above the legs and everything bottom. You can do cardio workouts instead of legs. Of options there is a mass.

Workout + Food + Rest = Big Biceps

To pump biceps you need to have an excerpt and discipline. Do not relax in training, let’s muscle nourishment and relaxation. You will notice the first result already completely soon and believe me, it is very nice.