How to Get Big Biceps - IN THE HOME!! (Without Equipment!)

How to get big biceps without equipment - http://athleanx.com/x/equipmentfreeworkouts

you think that bodyweight training means that you have to go bicep less not if you’re training with athlean xero and not if you watch her I’ll show you here today what’s up guys jeff cavaliere athleanx. com bicep training and body weight training for a lot of you they don’t mix right there’s not a 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 trunk program from athlean-x 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’m in an X box filled with equipment or in a cardboard box it’s my job to be able to show you guys alternatives and things you can do so the first one starts right here up against the wall don’t tell me you don’t have a wall because something you got to have something that you’re standing in and unless you were air dropped in here there’s a door and there’s a wall so what you do is you get into a wall against the 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 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 your orientation of your body so what you we do in this case is we lean forwards they’re going to cross over I’m gonna grab underneath the ankle and instead of trying to curl up to here which would be half range of motion we just simply lean forward okay so from now from here my job is to curl the way up to the shoulder here you know it’s a little peak contraction guys familiar with athlean-x we have to feel their curl where you’re actually in this bent over position it changes the strength curve so that your peak contraction occurs at around the halfway point and opposed to all the way up so it’s actually perfect what we’re trying to do here so I’m leaning over and 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’ll let it come up but cooler once I get it to the top here I can push and do eccentric training for my bicep - so again here pushing down and not letting it extend push push push and not letting extend and then I can work on the concentric by pushing down with my leg and trying to curled 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 hallway let me hit the floor down and show you another thing you can do that doesn’t even require a wall okay 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 muscle building but you have to eliminate the excuses and one of them is again you can’t build biceps doing bodyweight wrong right we’re going to show number two why that is if you come down to the ground here you may have seen this exercise as an option before when you land 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 okay trying to eliminate the ABS and you pull up the problem that I have here is that there’s 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 okay so you’re up where your elbows in contact with the ground with the forearm isn’t the legs instead of being pancake down to the ground here or 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 try to keep the ABS out of it as much as you can and let the bump 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’re 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 extend it beyond just the floor to show you things that you can do as you’re walking out of the room alright so before we leave today why don’t we show you one more exercise they can do when you’re leaving right here in the door now a cool part and feature of the athlean xero program is this extended series you call an athlean extended 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 countertops doorways / wood 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 an irregular doorway you sort of straddle the door jamb 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 okay 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 hey it’s going to try to turn okay so you’re gonna just basically turn the forearm the hand is 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 okay 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 straddle around the doorway we step through the door and we step through the door now my feet are my other foots 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 in turn the forearm up and turn the forearm up and turn the forearm okay so again all the way up pull pull pull pull dead weight my body is complete dead weight at this point all the way up and pull him in down so as you can see guys lots of options extinguish the whole idea here that you cannot do bodyweight training and bicep training at the same time same applies the back there’s a lot of ways to train your back without getting on a pull-up bar and relying on the same old same old or bars and dome bells a matter of fact as I said all that in the athlean xero program guys regardless if you have equipment if you don’t have equipment we’ve got programs for you at athleanx. com but the main thing is you got to get started and you