How to build biceps

How to build biceps at home

Large biceps are a reason for pride and the best opportunity to show off to the surrounding muscles. You don’t have to go to the gym to build your biceps to the desired volume. You can train at home, but it will take a lot of effort and follow certain rules.

Going to the gym, purchasing sports nutrition is, of course, the most correct approach to pumping up good muscles, but such an opportunity is not always available. With the right approach to business, you can achieve excellent results on your own.

Every man needs strong hands. This makes life incredibly easier, since any physical activity becomes much easier. By pumping up your arms, you will get both strength and a beautiful visual effect at the same time. No other muscles change their shape so much during contraction, except for the biceps.

Guys aren’t the only ones who gain confidence in their own irresistibility by pumping up powerful biceps. Developed and toned arm muscles adorn girls. They start to feel as comfortable as possible in sleeveless tops.

How to properly build biceps at home

There are different types of biceps workouts without going to the gym and using special machines. There is no point in considering everything. Let’s dwell on the most effective ones. Done right, you can build your biceps without using heavy weights.

The two main methods for building biceps are:

  • Lifting weights. Nothing supernatural is required of you. It is necessary to pick up things that were previously not given any attention at all.
  • Involving your own body weight. Many people mistakenly believe that the use of an auxiliary weight is indispensable. Its own mass is also great for building and developing muscles.
  • What things can be lifted without using weights?

    It is not even necessary to purchase dumbbells and a barbell. There are a lot of heavy things that can easily replace special sports equipment:

    • piles of thick books;
    • plastic bottles filled with water;
    • bags of rice;
    • various canned foods, which are often stored in home pantries;
    • three liter bags with washing powder.

    The latter option, by the way, is considered one of the best.

    It is not recommended to use milk or juice bottles as a burden. The main feature of such containers is that they have lids, which often begin to leak or jump off after opening the package. As a result, an unpleasant incident can occur during your home workout. Washing tanks, on the other hand, have tightly screwed caps. Another plus is that they are equipped with special handles. They are pretty tough too.

    Fill the eggplants with as much liquid as you can lift. There is no need to immediately strive to take the maximum. Take weights that you can. A large load can be obtained with a similar volume of eggplants, but using a different filler. It could be sand. You can collect it on the nearest beach or in the sandbox.

    How much weight should you lift?

    The weights are directly related to the number of repetitions that you perform. The standard is 8-12 repetitions. This is the best option to avoid overtraining and injury. This number of repetitions makes it possible to focus on endurance. Some beginners prefer to do six to ten reps, but this may not be enough. To train specifically for perseverance, you need to hone a certain technique.

    It consists of performing 12 repetitions:

    • It’s too easy . The approaches are given effortlessly when you don’t feel any particular tension. If this is your case, do not increase the number of repetitions, but increase the weight of the weights used.
    • It’s too hard . When, after several repetitions, you can no longer lift weights, it means that you need to reduce the load. Be sure to test every drop. This will allow you to choose the best option.
    • Ideally. The weights are optimal when you can do the first approaches easily, and the subsequent ones are harder. This will be your ideal burden.

    The appearance of severe pain during the first workouts is not a cause for concern. It indicates that you are really lifting the weights that are optimal for yourself, that is, your biceps grow. For beginners, the latter does not always happen right away, but the presence of pain signals that you are on the right track.

    When you feel like you can handle a certain weight, then it’s time to increase the load. If you don’t, your biceps will simply stop growing and won’t get stronger. Some gain, of course, will be present, but due to a too slow pace, the results will remain unnoticeable. To develop the biceps further, you need to gradually increase the weight. Feel like the burden has become too light? Add load.