You want to get big biceps, but you don’t want to use weights. Some people might question this decision. What is weight training without, well, weights? If you want to get more muscle and do it quickly, you need weights.
But I understand why you might want to take this route. Maybe you travel a lot or are on vacation and don’t have access to weights. And who wants to be lugging them around with all the time? I know, I’ve tried doing this. Or maybe you really have no other choice. You either don’t have access to weights or you have injured yourself using heavy weights and can’t use them any longer.
Whatever your reason, don’t worry. You can still get big biceps fast, even if you don’t use weights. All it takes is the correct technique and some concentration.
Do Tons Of Reps
If you were working out with weights, you would perform less reps with heavier weights and more reps with lighter weights. Well now you aren’t using any weights at all. You are only working with your own body’s resistance. So now you can do tons of reps. This will build your endurance.
When you’re doing your reps pay attention to the movement. Feel your muscles doing the work. Move slowly. Try taking 12 seconds for the positive movement (moving upwards) and 6 seconds for the negative movement (moving downward).
Flex Those Muscles
Another trick that body builders swear by is flexing the muscle after completing a set and then holding it. Count to 10, then release. This movement helps make your body look more chiselled and actually reaches areas that you missed when doing your reps. In addition, it makes your muscle contractions more intense when you do your reps.
You can also try flexing your muscles and holding before you do your reps. This pushes them before you even start really exercising them. Give it a try and see if you feel, and see, a difference.
Reduce Your Rest Time
I do this when I can’t use weights and really see the benefits. The idea behind it is that you want to work your muscles until they’re fatigued or near failure (you literally can’t do any further reps). If you were using weights, you could easily increase the intensity by increasing the weight. But since you aren’t using them, this is an excellent alternative.
Either reduce your rest period between each successive set or have no rest period at all.
Think of these techniques whenever you are using your bicep muscles — lifting groceries, children, or boxes, for example. And remember, there are already many exercises that will help you build biceps that don’t use weights anyway. Think, push-ups and pull-ups. Incorporate them into your exercise program as well.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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